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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Floor Press with Constant Tension (no touch)	#1,#2,#3	3	4-6	60"	8,9,10	0-1"

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OPTION #1

You’ll notice this is a rare examples where you won't use eccentric isometrics. Notice they stop 1-2 inches short of the floor which is often how I have my athletes perform the floor press to maintain maximal stiffness & structural rigidity similar to a Spotto Bench press made famous by powerlifter Eric Spotto.

OPTION #2

The Single Leg Pushups + Foot on Med Ball requires perfect alignment. Keep your abs highly contracted and abs sucked in throughout the entire rep.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Offset Bent Over Rows	#1,#2,#3	3	2+2 per side as shown in video	60"	7	2"

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NOTE: Use 50% of your typical 1RM with 5-20 lbs more on one side.

Performing bent over rows using offset loading as my awesome client Ben Lai shows here not only blasts the upper back, lats, and core but it also helps clean up rowing mechanics and hip hinge technique. Here are 11 reasons why offset loading is so effective.

Offset loading may be the single most effective strategy I’ve used not only for immediately exposing asymmetries and imbalances but also for eliminating them. That’s because it forces the weaker side to catch up to the stronger side particularly when it comes to neural drive, muscle activation patterns, motor control, intramuscular tension, and motor unit synchronization.
If you’re looking for a method that not only works the primary muscles for that movement but also crushes the core, look no further than offset training. In fact, you’re essentially resisting rotation and lateral flexion throughout each movement making it incredibly effective for hitting all of the spinal stabilizers and core musculature. Think of it as a combination Pallof press performed in conjunction with any movement you’re doing.
Offset loading is highly effective for eliminating momentum and jerky mechanics as it requires the lifter to lift the weights smoothly and in a very controlled manner without wiggling or shifting. That’s because it forces the lifter to synchronize the movement so that both sides (the heavy and light sides) move in unison rather than out of sync with each other. Besides improving mechanics this also places more tension on the targeted muscles making it highly effective for hypertrophy training.
One of my favorite features of the offset method is that it teaches the lifter to stay tight by increasing intramuscular tension throughout the entire body. In fact, this method helps promote concurrent activation and irradiation (increased neural drive from staying tight) which helps eliminate energy leaks and clean up form. Once you go back to standard loading don’t be surprised if your strength goes up.
Offset loading helps to eliminate collapsing and excessive range of motion as the increased full body tension helps promote strong 90-degree angles rather than excessive ROM commonly seen in lifters. Even the slightest collapse on any movement will cause the lifter to lose control of the movement typically causing the body to twist or laterally flex.
If you’re looking for a technique that literally helps clean up form almost immediately offset loading is it. The combination of core stabilization, full body tension, and greater motor control causes the lifter to clean up their body mechanics within seconds in order to successfully complete the lift.
Offset loading is incredibly physically and mentally demanding to the point that most clients will feel their lungs and conditioning as much as their muscles. If you’re looking for a strength training method that improves conditioning and strength as well as mental toughness and concentration, these fit the bill perfectly.
Another important feature I appreciate regarding dumbbell offset loading is how much it improves coordination and motor control. Because one side will have a tendency to lag behind the other it almost feels as though each dumbbell has a mind of its own. The degree of mental concentration and motor control required to keep the movement smooth and moving in one seamless motion is significant to say the least.
If you’re in need of a training method that crushes the muscles while minimizing total loading, joint tension, and muscle damage the offset method is it. Because you won’t be able to handle quite as heavy a loading as you typically would it allows increased training intensity and activation but with decreased soreness and less demands on recovery. This also allows the individual to train more frequently yet still with a relatively high intensity.
Besides addressing a number of activation issues and dysfunctional movement patterns offset loading is very practical and functional as few forces we encounter in everyday life, as well as in athletic performance, involve symmetrical loads and forces. As a result the impact offset loading has on functional performance is noteworthy.
Offset loading is highly versatile and can be performed on any free weight movement, cable exercise, dumbbell, barbell, kettlebell, or specialty bar variation as well as any movement pattern including chest presses, squats, lunges, hinges, overhead presses, pullups, rows, pullovers, curls, skull crushers, shoulder raises, and more.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Bottoms Up Kettlebell Oblique Sling Single Leg Squats	#1,#2,#3	3	3 per side - 12 total (contralateral & ipsilateral)	2 minutes	5	3"

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MAIN OPTION

Do both contralateral & ipsilateral loading to work the inner & outer hips as well as inner & outer portions of the feet & ankles.

ALTERNATE OPTION

While I’ve highlighted many squatting variations over the past several years that I utilize to create this technique-optimization effect, one that I’ve recently been using with great success is something I refer to as the longitudinal goblet squat.

Simply hold the dumbbell by the end of the weight and try to keep it as parallel to the floor as possible while performing squats. Here I’m performing the bilateral eccentric isometric version while my awesome client Leslie Petch is demonstrating the more advanced single leg variation.

Besides being deceptively difficult, this is without a doubt one of the most effective squat variations I’ve ever used to help clean up squat form and improve lower body mechanics. With that said here are 10 reasons why the longitudinal goblet squat is so effective.

Many athletes place too much load onto the front of their feet (towards their toes) when squatting. The longitudinal goblet squat forces the lifter to sit back onto their heels or else the forward weight shift will literally cause the front end of the dumbbell to tilt in which case they’ll dump the weight.
Many athletes tend to bend over excessively at the spine even when performing goblet squats. Any level of excessive forward torso lean or exaggerated hip flexion will result in the athletes dumping the weight as they’ll be unable to keep the dumbbell parallel to the floor.
Learning to brace the core and tense the abs can do more for squat mechanics and technique than just about any other cue. Fortunately the longitudinal goblet squat forces the core to be braced more intensely than just about any squat variation I’ve ever used. Just be prepared to feel as though you’re about to get punched in the stomach when performing these as the amount of core bracing is through the roof.
The longitudinal goblet squat also helps eliminate shoulder rounding which is another common problem particularly on anterior loaded squats such as goblet squats and front squats. Unless the athlete packs their shoulders and tenses their lats while bracing their core, they’ll be unable to hold the weight in the longitudinal position.
Similar to the core bracing cue, learning to create high levels of full body tension can do wonders for your squat by producing concurrent activation potentiation and irradiation. In other words it teaches you how to stay tight ultimately resulting in greater neural drive to the working extremities including the muscles of the quads, glutes, and hamstrings.
Few if any individuals will be able to use more than a 50 pound dumbbell when performing the longitudinal goblet squat. However, the amount of tension to both the lower and upper body is inordinately high. As a result this is perhaps the single most intense “lightly-loaded” squat variation you’ll ever perform. If you have low back issues, knee pain, or hip problems, this represents an ideal variation as it’s one of the most joint-friendly yet intense squat variations out there.
Because the longitudinal loading protocol creates a scenario where the dumbbell can easily tilt over and dump out of the lifters hands, it ends up eliminating any excessive momentum as it forces the lifter to squat in a slow and controlled fashion. In fact unless the athlete incorporates the eccentric isometric protocol they’ll find it quite difficult to perform these without losing control of the dumbbell.
While the amount of tension to the lower body is quite high especially considering how light of a load the lifter will be using, the amount of tension to the upper body particularly the upper back, biceps, shoulders, grip, and forearms is quite significant. In fact, some athletes will find that their upper body strength gives out before their legs do.
If in fact upper body strength is the limiting factor when performing these the longitudinal goblet squat is also very conducive for single leg squat variations ultimately resulting in the legs giving out before the upper body. Just be prepared to perform one of the most brutally challenging squat variations you’ll ever perform.
The longitudinal goblet squat is quite versatile. In fact it can be employed in a number of ways including as a warmup protocol to prep the body for heavier squat methods, as the main squat variation for a particular workout, or as a high intensity finisher. It’s also one that’s quite conducive for performing on days where you’re attempting to deload the spine yet create an intense full body training stimulus.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Incline Barbell 1 and ½ reps superset with Oblique Sling Chest Fly	#4 & #5	3	5 + 4-6 flys per side	60-90"	9-10	2"

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Part 1

Here's one of my football athletes Jake Banta showing a brutal chest exercise as he performs the 1 and 1/2 protocol on incline barbell press. This produces enormous levels of metabolic stress and muscle damage as well as mechanical tension thereby triggering signifiant functional strength and hypertrophy throughout the entire upper body.

Part 2

Part 2 of this exercise is an eccentric isometrics oblique sling anti-rotation chest fly that crushes the hips & core. Also huge shoutout to Ben Lai for coming up with this movement. I had previously done with 1 dumbbell however the double arm version shown here provides added benefits.

Whether you perform this with 1 or 2 dumbbells, the adductors, core, glutes, hamstrings, & smaller muscles around the lumbopelvic hip complex get targeted. You’ll also activate the entire foot & ankle complex as well as the big toe which is critical for waking up muscles up the kinetic chain especially around the adductors, groin musculature, & smaller muscles that help keep neutral alignment of the hips & stabilize the lumbopelvic hip complex.

But here’s the difference. With 1 dumbbell, the level of anti-rotation is so high the lifter is required to use a very light dumbbell to avoid getting pulled off the bench. Yes, the anti-rotation muscles, core, & hips get worked quite intensely however upper body activation is quite minimal due to the lighter loads & smaller ROM that’s necessary. This version provides the best of all worlds as it allows the lifter to blast the muscles around the hips & core while also crushing the chest with adequate load, tension, & ROM.

Lastly notice Ben uses the eccentric isometric protocol. That’s because it helps dial in the movement & correct form & body mechanics while maximizing tension on the musculature. The reason is the emphasis on the eccentric & slow deliberate movement maximizes activation from proprioceptive mechanisms such as the muscles spindles which are responsible for kinesthetic awareness & sense of feel ultimately allowing the lifter to fine-tune their body mechanics & master movement.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Lat Pulldown with Direct Manual Tension and Eccentric Overload (Manual Tension Optional if No Partner)	#4 & #5	3	4	2 minutes	7	2-3"

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This next exercise is performing lat pulldowns while a partner applies direct lat stimulation via manual tension combined with eccentric overload. This is sure to spark new levels of functional strength & hypertrophy in your upper back & lats. Essentially I’m overloading the eccentric phase by pressing against her arms directly below the elbow. This represents a form of direct tension as the additional eccentric load is placed directly onto the upper back & lats rather than indirectly through the arms.

Some of the old Nautilus variable resistance machines from the 70’s (still considered by many to be the gold standard of strength equipment) had several pieces with elbow pads for the lifter to perform rows & lat pulldowns as a means of directly targeting the upper back & lats.

Most rows & lat pulldowns involve indirect tension as we use the grip, biceps, & arms to get to the upper back & lats. Oftentimes the muscles of the grip & arms tend to give out before the larger muscles of the upper back on rows & pulldowns. With the direct tension method, we bypass the arms & grip to directly target the upper back.

In other words when the lifter fails it’s not because smaller muscles of the arms & grip fatigue but simply because the upper back gets pummeled. This method can be applied to other back exercises including rows as I show in full article at LINK IN BIO (includes 8 variations that don’t require a partner).

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Bodyweight Bulgarian Squats	#6,#7,#8	2-3	3 per side	30-60"	5	2"

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Here I have NFL athletes Cordy Glenn and Fernando Velasco performing eccentric isometric Bulgarian squats as a finisher at the end of the tough leg workout. Besides promoting metabolic stress, muscle damage, and an occluded stretch (all of which are key components for muscle growth), this does wonders for improving body awareness and local muscle recovery. It's also a great way to work on mental toughness and psychological training and as the burn and and build up of hydrogen ions (lactic acid) is quite intense.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Barbell Chest Flyes Single or Double Arm	#6,#7,#8	2-3	5-7	60"	9-10	1-2"

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Chest flyes are a great way to isolate the entire musculature of the pectorals and build significant hypertrophy throughout the chest. Unfortunately this movement is just as butchered as the traditional bench press making these an effective way to ruin your joints and body mechanics. In fact, if you’re performing chest flyes the way you see 99% of lifters on the internet doing them then the movement is setting you up for injury, ruining your shoulder stability, degrading your postural alignment, destroying shoulder mobility, and actually doing very little to stimulate size and strength gains in the chest. Fortunately the double barbell chest fly helps remedy all of these aforementioned issues. Here’s why.

The key on chest flyes is to maintain nearly the same shoulder, scapula, and postural positioning that you would hold during a neutral grip dumbbell press, proper pushup, or proper bench press. In addition you’ll be keeping the elbows pointed straight ahead (rather than out or back) and not using excessive range of motion. Focus on keeping the shoulders and scapula depressed, and retracted throughout while allowing them to medially rotate towards the spine the deeper you go into your position. Terminate the end range of motion when you feel the shoulders and traps begin to elevate and the elbows have to start pulling back towards your neck.

And yes that means the optimal range of motion on a fly will be slightly more abbreviated and compact than what most coaches, trainers, and lifters would suggest but this represents the optimal way to perform them not only for joint health and muscle function but for maximizing the hypertrophy stimulus. In fact one element that contributes to faulty chest fly mechanics is having the mindset of achieving as large of a stretching sensation as possible at the bottom of the movement. This is one of the most counterproductive cues as you’re essentially stretching the tendon insertion point of the pectorals rather than the actual belly of the muscle. Such a maneuver can create extreme soreness in the joints and surrounding connective tissue.

Contrary to popular belief this excessive stretch has little if any hypertrophy stimulating benefits as the muscles relax and go limp in order to allow this large amount of slack to occur. In contrast, the natural or moderately stretched position represents a lengthened yet tight and highly activated position. If you’re looking to tear a pec or ruin your joints then go for excessive stretch on flyes. If size and strength are more your thing then perform them with a natural range of motion, using the technique described in the prior paragraphs.

Fortunately the double barbell method helps reinforce these previously mentioned optimal chest fly mechanics. That’s because the instability and volatility of the barbells forces the lifter to assume these smooth and strict mechanics without collapsing. Using excessive range of motion or performing these with faulty shoulder mechanics literally causes the barbells to shift, tilt, and twist. Learn to control the barbells during your chest flyes and I can just about guarantee your form will automatically self-correct.

Lastly if you’re looking to further maximize body mechanics try using the hollow body leg raise position as it helps keep the core engaged. As long as the core stays activated throughout the set, the chance of losing spinal rigidity is markedly reduced. When the spine remains stable and properly aligned this directly impacts movement mechanics particularly in the shoulder joint as it becomes nearly impossible to collapse due to proper positioning of the scapula.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Overhead Barbell Press with Straps	#6,#7,#8	2-3	4	3 minutes	7	2"

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OPTION #1

Crushing heavy overhead presses is one of the most effective ways to build monster shoulders and traps while building Viking-like upper body strength. When performed with proper mechanics they’re also incredibly therapeutic on the shoulder joints and excellent for ingraining proper postural alignment. Unfortunately, most individuals fail to perform overhead presses with proper technique thereby placing undue stress on the glenohumeral joint not to mention taking tension off the surrounding musculature.

While reducing the total load can help resolve this issue to a degree, implementing overhead movements that force the lifter to incorporate proper mechanics is one of the best ways to teach optimal vertical pressing technique. With that said, one unique overhead press that I’ve found to be very effective not only for blasting the entire shoulder musculature, upper traps, triceps, and upper chest but also for instilling proper overhead pressing technique into the CNS is the overhead barbell strap press.

These can be performed either by attaching traditional wrist straps to a bar as I demonstrate in the video or by attaching bands to the bar (the more difficult variation) as shown by my awesome client Ben Lai. Then simply hold the straps or bands in a vertical fashion and perform overhead military presses. Yes, they look a bit odd but here are 5 reasons why you may want to consider incorporating these into your shoulder workouts.

Finding ways to perform intense overhead pressing variations that minimize stress and tension to the joints can be tricky. The overhead barbell strap press requires the lifter to reduce the weight by approximately 50% to perform the movement however the stimulus to the upper body musculature is inordinately intense. In fact, I’ve found that my athletes have to reduce their weight more on this overhead pressing variation than any other vertical pressing movement including bottoms-up exercises. Because of the combination of significantly reduced loading yet high levels of tension on the shoulders and upper body this represents an excellent overhead pressing variation for minimizing stress to the joints while maximizing the functional strength and hypertrophy stimulus. Simply put, if you have sensitive shoulders but still enjoy periodically performing overhead presses, this may be the perfect version to implement in your routine.
If you’re looking for an overhead press that teaches proper elbow tuck, shoulder packing, and centration of the glenohumeral joint, look no further than this press. In fact, it’s nearly impossible to perform with excessive elbow flare or lack of t-spine extension as the lifter will simply be unable to lock the bar into position.
The overhead barbell strap press is unusually unstable and requires the lifter to use very strict, tight, and controlled mechanics. Excessive momentum or lack of control will cause the weight and the arms to shake and waver.
Creating lateral tension against the bar is very important during overhead pressing particularly at the top of the overhead press (aka the slot position). To successfully lock this movement in particularly at the top, the lifter will be forced to spread the arms and pull laterally against the straps. Besides stressing the lateral and rear deltoids to a greater extent than most overhead presses, this also does wonders for teaching optimal overhead lockout mechanics and technical efficiency in the overhead slot position. The impact this has on Olympic lifts as well as overhead mechanics in general is noteworthy.
Collapsing in the bottom position is one of the most common mistakes on strict overhead presses. Yes, racking the bar to your body for push presses is part of the lift but when performing strict overhead military presses, bringing the bar to the shoulders every rep not only takes tension off the deltoids and involved musculature but also places undue stress on the shoulder joint and rotator cuff. It’s for this reason I usually have individuals terminate the bottom eccentric position somewhere around mid face or chin level similar to where it would be for a proper bottoms-up press. Because of the specific gripping mechanics involved with this particular barbell press, going excessively low at the bottom feels very unnatural on the grip, hands, wrists, and shoulders necessitating the use of optimal stopping mechanics at the appropriate eccentric bottom position. Simply put, you’ll be unable to collapse at the bottom.

OPTION #2

I’m a big fan of utilizing unique training protocols to clean up body mechanics and form. One that I’m particularly fond of is the offset loading technique. This can be performed with barbells, kettlebells, dumbbells, cables, bands, and even bodyweight. It simply involves loading more weight or placing more tension on one side of the body and less on the other as I have NHL hockey player Daniel Sprong demonstrating here with a simple yet brutal offset power hold.

With that said here are 11 reasons why offset loading is so effective.

Offset loading may be the single most effective strategy I’ve used not only for immediately exposing asymmetries and imbalances but also for eliminating them. That’s because it forces the weaker side to catch up to the stronger side particularly when it comes to neural drive, muscle activation patterns, motor control, intramuscular tension, and motor unit synchronization.
If you’re looking for a method that not only works the primary muscles for that movement but also crushes the core, look no further than offset training. In fact, you’re essentially resisting rotation and lateral flexion throughout each movement making it incredibly effective for hitting all of the spinal stabilizers and core musculature. Think of it as a combination Pallof press performed in conjunction with any movement you’re doing.
Offset loading is highly effective for eliminating momentum and jerky mechanics as it requires the lifter to lift the weights smoothly and in a very controlled manner without wiggling or shifting. That’s because it forces the lifter to synchronize the movement so that both sides (the heavy and light sides) move in unison rather than out of sync with each other. Besides improving mechanics this also places more tension on the targeted muscles making it highly effective for hypertrophy training.
One of my favorite features of the offset method is that it teaches the lifter to stay tight by increasing intramuscular tension throughout the entire body. In fact, this method helps promote concurrent activation and irradiation (increased neural drive from staying tight) which helps eliminate energy leaks and clean up form. Once you go back to standard loading don’t be surprised if your strength goes up.
Offset loading helps to eliminate collapsing and excessive range of motion as the increased full body tension helps promote strong 90-degree angles rather than excessive ROM commonly seen in lifters. Even the slightest collapse on any movement will cause the lifter to lose control of the movement typically causing the body to twist or laterally flex.
If you’re looking for a technique that literally helps clean up form almost immediately offset loading is it. The combination of core stabilization, full body tension, and greater motor control causes the lifter to clean up their body mechanics within seconds in order to successfully complete the lift.
Offset loading is incredibly physically and mentally demanding to the point that most clients will feel their lungs and conditioning as much as their muscles. If you’re looking for a strength training method that improves conditioning and strength as well as mental toughness and concentration, these fit the bill perfectly.
Another important feature I appreciate regarding dumbbell offset loading is how much it improves coordination and motor control. Because one side will have a tendency to lag behind the other it almost feels as though each dumbbell has a mind of its own. The degree of mental concentration and motor control required to keep the movement smooth and moving in one seamless motion is significant to say the least.
If you’re in need of a training method that crushes the muscles while minimizing total loading, joint tension, and muscle damage the offset method is it. Because you won’t be able to handle quite as heavy a loading as you typically would it allows increased training intensity and activation but with decreased soreness and less demands on recovery. This also allows the individual to train more frequently yet still with a relatively high intensity.
Besides addressing a number of activation issues and dysfunctional movement patterns offset loading is very practical and functional as few forces we encounter in everyday life, as well as in athletic performance, involve symmetrical loads and forces. As a result the impact offset loading has on functional performance is noteworthy.
Offset loading is highly versatile and can be performed on any free weight movement, cable exercise, dumbbell, barbell, kettlebell, or specialty bar variation as well as any movement pattern including chest presses, squats, lunges, hinges, overhead presses, pullups, rows, pullovers, curls, skull crushers, shoulder raises, and more.