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Stabilization Workout

- Full Body Emphasis -

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**WORKOUT SUMMARY (+ CLICK TO ENLARGE)**
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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Single Leg Stand with Sprinter Simulation	#1,#2,#3	3	2 reps per side (10" hold for each rep)	30-60"	5	N/A

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Perhaps the best way to start off training the oblique slings with contralateral hip and arm activation patterns is to perform a basic isometric sprinting simulation position. Simply hold a single leg stand while driving the elevated leg into maximal 90-degree hip flexion and simultaneously driving the arms into contralateral flexion and extension as my NFL athletes show here. Also make sure to maintain maximal dorsiflexion in the ankle of the elevated leg as this represents optimal foot position during sprinting mechanics.

Essentially you’re holding an isometric stride position that mimics the extension-driving position of a sprint during the maximal velocity phase or upright position. Focus on bracing the daylights out of the core and pulling the stomach in as aggressively as possible rather than allowing lumbar extension to occur in the low back region. Additionally try to create as much full body tension as possible by continually driving the knee and arms as aggressively as possible. This is where the oblique slings comes into play.

The harder you drive the front arm into 90 degree flexion (near the face) by aggressively recruiting the biceps, front deltoids, and upper chest, the more you’ll be recruiting the core, oblique, adductor, and hip flexor of the opposite/contralateral side as this represents the nature and function of the anterior oblique sling. Similarly, the harder you drive the rear arm into extension by aggressively firing the lats, triceps, and rear deltoids, the more you’ll recruit the lumbar muscles and contralateral hip extensors/glutes of the other leg as this describes the nature and function of the posterior oblique sling.

It’s important to make sure the hips are aligned mediolateral as each hip, knee, ankle, and foot should form a relatively straight line without any side to side deviation. Additionally the foot of the support/down leg should be perfectly straight or even slightly internally rotated to help maximize foot torque into the ground.

The harder you drive the knee and arms while bracing the core and maintaining perfect body alignment, the greater the intramuscular tension should build throughout your body until it ultimately ramps up to near maximal levels from head to toe. In fact this should essentially feel like a maximal effort overcoming isometric hold where the athlete is giving 100% physical and mental exertion. This is one of those drills where you get what you put into it. If you do it right you should feel like you just performed several max effort sprints.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Half Kneeling High Cable Row	#1,#2,#3	3	3-5 per side	45-60"	5-6	2-3"

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Here’s a very therapeutic rowing variation demonstrated by my awesome client Amy Shea that does wonders for improving posture, lat activation, shoulder stability, and glenohumeral joint mechanics while also targeting hip mobility & core stabilization. Essentially you’re performing a half kneeling high cable rope row with a rotational grip protocol. 5 key things here.

Notice how she employs slow & controlled eccentric isometrics with approximately 90 degree joint angles to help find her form & dial in her body mechanics. Eccentric isometrics are the single most effective tool I’ve found not only for improving tension to the working muscles and saving the joints but also for teaching the lifter how to use proprioceptive feedback to master their body mechanics.
Amy is performing these eyes closed to further enhance proprioception & sensory feedback - something I use often with my athletes.
The high setting of the cable pulley combines elements of a row & lat pulldown. By anchoring the cam high this makes it easier for the lifter to depress their shoulders & avoid pulling with their shoulders & upper traps. For individuals with shoulder issues this can do wonders for teaching the lifter how to pack & centrate their shoulder joint.
The rotational grip allows a more supinated grip in the contracted position which maximizes tension & shoulder centration, while the pronated grip in the top position allows maximal eccentric elongation & stretching of the lats. Not only does this provide a strong hypertrophy stimulus for the upper back & lats but this helps optimizes scapulohumeral rhythm & glenohumeral joint mechanics.
The half kneeling position combined with a slight posterior lean created from the high angle provides an excellent stretch for the hip flexors while also helping to engage the muscles of the core & lumbopelvic hip complex.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Front Squats with Kickstand Protocol	#1,#2,#3	3	3 per side	60"	4-5	2"

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The kickstand squat is an incredibly effective hybrid of a single leg squat and bilateral squat (see article for more details at link in bio). Here’s an example of a front squat variation as demonstrated by my awesome client Elizabeth Yates.

To perform the kickstand squat, simply stagger your feet so that one foot is in front of the other while placing most of the tension on the front leg. The heel of the front leg should be anywhere between 1-6 inches in front of the toes of the back leg. In addition, I’ve found that having the feet slightly, but not excessively staggered (laterally) feels ideal and promotes optimal mechanics. In other words if you were to slide the back leg forward and parallel to the front leg it should land almost right next to it or at least no more than a few inches apart.

Additionally, some individuals will report that the movement feels like a mini lunge or split squat. However, the main difference is that slightly more tension is placed onto the front leg with less tension on the back leg in comparison to a true lunge or split squat.

As you squat down focus on driving through the heel of the front leg while keeping the heel of the back leg tall rather than down or sagging towards the ground. This helps to ensure more tension is placed on the front leg and also ensures optimal activation of the posterior chain of that leg. In regards to depth both legs should move into an approximately 90-degree joint angle. Lastly, make sure your hips are set back throughout by maintaining a proper hip hinge rather than allowing the hips and knees to drift forward which promotes dysfunctional lower body mechanics and potential injury.

Here are 8 reasons why it’s so effective as well as a few unique variations.

The kickstand squat is essentially a single leg squat with slight support from the back leg. Simply put, it provides an effective method for performing single leg squats while also providing just enough support to allow the individual to overload the movement. For instance when performing true single leg squats, I’ve found that most individuals must decrease their load substantially to the point where they may only use a quarter or a third of the load they typically use for bilateral squats. For example I have several athletes who can back squat over 500 pounds yet rarely go past 155 on single legs squats as any additional weight will make it difficult to balance and control. In contrast I’ve found that most individuals can handle up to 2/3 of their typical bilateral squat weight when performing the kickstand squat most likely because of the slight support provided by the back leg that helps the individual balance their body. In the case of the 500-pound squatter this would allow them to handle well over 300 pounds. In such a scenario performing a mildly supported single leg squat with 300 pounds provides enormous tension to that individual leg thereby creating significant levels of mechanical tension, muscle damage, and metabolic stress. As a result the kickstand squat is an incredibly effective lower body variation for inducing significant functional strength and hypertrophy throughout the glutes, quads, and hamstrings while also maximizing the overload response.
The kickstand squat is exceptional for eliminating various imbalances and alignment issues throughout the lower body as the hips, ankles, and knees must maintain proper alignment, positioning, and mechanics throughout in order to successfully complete each repetition. Otherwise, the lifter will struggle to maintain balance and lock the movement in.
While the kickstand squat doesn’t provide as much instability as a true single leg squat, it’s still relatively unstable and difficult to balance particularly when ample overload is applied. As a result it’s quite effective for strengthening the muscles of the feet and ankles while also promoting better balance and stability.
The kickstand squat helps to promote optimal hip hinge mechanics during the squat (a critical component of correct squatting technique) as it feels very natural and comfortable to keep the hips set back throughout. This not only promotes optimal technique for single leg and split squat variation but also transfers quite nicely to bilateral squats including barbell back squats.
The kickstand squat is highly effective for improving sprint speed and mechanics particularly out of the starting position as most sprint starts involve setting up in a position that’s quite similar to a kickstand. Whether you’re a track athlete looking to improve their speed out of the blocks or a football player looking to improve their sprint power out of the 3-point stance, this squat variation will provide tremendous benefits.
The kickstand squat is surprisingly easy to teach and even easier for individuals to learn. This is most likely because the movement feels very natural and represents a very functional position that’s used in everyday life.
Programming lower body exercises that provide significant overload to the legs yet also minimizes tension to the low back and spine can be quite difficult. The kickstand squat provides a highly effective movement choice for crushing the lower body while minimizing stress to the spine.
Similar to other squatting variations, the kickstand squat is incredibly versatile and can be applied to nearly all squatting variations including front squats, goblet squats, trap bar deadlifts, overhead squats, Zercher squats and more.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Single Leg T Bench Pullover	#4 & #5	3	4	45-60"	5	2"

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The dumbbell pullover is one of my favorite combination upper body and core movements as it taxes nearly every muscle in the top half of the body. To create additional tension in the core and also turn this into a full body exercise that thrashes the posterior chain, try performing them using a single leg T-bench protocol as demonstrated by one of my NFL athletes Marquell Beckwith.

Besides taxing nearly every muscle in the body, these also help clean up form and mechanics particularly in relation to shoulder positioning and range of motion. Essentially the head-off protocol helps optimize shoulder positioning by maximizing cervical elongation and t-spine extension in contrast to having the head compressed against a fixed surface. Combining this with the single leg protocol also helps insure that the lifter does not collapse or use excessive range of motion in the bottom (a common mistake by many lifters) as doing so will literally make the lifter feel as though they’re going to get pulled backwards off the bench.

Be prepared for significant levels of tension throughout the lats, triceps, chest, core, shoulders, serratus, glutes, and hamstrings. Try performing several sets of 4-6 repetitions on each leg during your next upper body or back workout. Read more about unique pullovers HERE.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Squatting Cable Chest Press	#4 & #5	3	5 per side	60-90"	7	2-3"

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The squatting chest press (with eccentric isometrics) is perhaps the single most intense and physically demanding chest exercise I’ve ever performed. Although these look relatively simple, I assure you that literarily every muscle from head to toe will be firing with near maximal effort to lock these in. In fact, after each set not only will you likely be seeing pink elephants but you probably will have a difficult time determining whether your chest, core, or quads are more exhausted. Think of this as a total body pressing exercise that also happens to work the upper body pressing musculature.

The athletic squat stance position using multiple 90 degree joint angles also has tremendous carryover to athletic performance and sprinting performance particularly because the lifter will be forced to stay on the balls of their feet with a natural forward torso lean.

There’s also a tremendous level of balance and full body stabilization required here. If you’re shoulders protract and round over, your body will fall forward. If you lose core tightness or allow your elbow to drift significantly past the plane of your torso beyond a 90 degree joint angle, the weight will pull you backward. To maintain balance and keep everything dialed in you’ll essentially be forced to maintain multiple 90-degree joint angles throughout the body with perfect spinal alignment and full body tension.

Additionally I found that unless you employ an eccentric isometric protocol it will be nearly impossible to perform these. As a result this further dials in the lifter's body mechanics since eccentric isometrics do wonders for enhancing proprioception, kinesthetic awareness, motor control, and body mechanics.

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OPTION #1

Want to blast your glutes with a safe yet effective hip hinge movement. Try this goblet Bulgarian Good Morning as shown here. This is one of the more deceptively challenging yet effective posterior chain exercises that simultaneously improves hip mobility and lower body stability. The split stance position combined with the anterior loading also makes it quite low back friendly. Just be prepared for a serious burn in your glutes and hamstrings not to mention your core and abs. Read more HERE.

OPTION #2

Want to blast your posterior chain especially glutes & hamstrings? Try this 3-part booty burning circuit. This is a snatch grip kickstand RDL with posterior band resistance. These torch the entire backside from the hamstrings & glutes all the way up to the upper back & traps. The kickstand protocol is one of my favorite functional strength & hypertrophy protocols as it combines the benefits of unilateral training & bilateral training while eliminating their downfalls.

For instance during traditional unilateral single leg exercises, balance is such a limiting factor that load is rarely maximized. In contrast bilateral movements involve allow the athlete to favor one side & reinforce an imbalance if one exists. The kickstand protocol is essentially semi-single leg. It eliminates much of the balance component thereby allowing heavy overload while still targeting each leg & hip unilaterally.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Chaos Bulgarian Lunge Swap	#6 & #7	3	30" per side	60"	5	3"

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Here's a Bulgarian chaos squat & kettlebell swap combo. As I’ve repeatedly mentioned over the years, foot and ankle function is one of the most underrated components of performance & fitness training. One of my go-to foot and ankle exercises I developed several years ago that’s become quite popular in training circles is the single leg kettlebell swap or single leg kettlebell switch. With the traditional single leg swap or kettlebell switch you simply hold a single leg stand and swap the weight from arm to arm while maintaining balance. The same drill can also be performed while holding a lunge, Bulgarian squat, or single leg RDL.

To increase the difficulty of this exercise, try using the chaos band Bulgarian squat protocol. Simply perform an eccentric isometric Bulgarian Squat with your back leg on a band and hold this position while passing the weight between your legs. This is also one of the single most effective drills for simultaneously improving mobility, balance, symmetrical loading, and stability in the lower body. You're essentially forced to stabilize the daylights out of your lower body & core while the surrounding musculature is contracting in a stretched and loaded position. The significant burn this one creates is only surpassed by the tremendous impact it has on athletic performance and muscle function.

As an added bonus this Bulgarian squat variation is incredibly beneficial for inducing functional strength and hypertrophy throughout the lower body. This is due to significant time under tension, mechanical tension, muscle damage, and metabolic stress, all of which are key triggers for muscle hypertrophy.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Single Leg Skater Squat Lat Pulldown	#8 & #9	3	3-4 per side	60"	5	2-3"

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We'll be doing variation #4 of this video (single leg squatting lat pulldown). In general, the squatting lat pulldown is not only one of the most effective upper back and lat exercises for building functional strength and size but it also does wonders for cleaning up pullup and lat pulldown technique. There are 10 reasons why they're so effective.

Eliminates excessive range of motion in the bottom-contracted position of the lat pulldown. Most lifters pull significantly past 90 degrees on lat pulldowns (mid face height), which minimizes lat activation and increases tension to the shoulder joint. Fortunately, the squatting lat pulldown remedies this issue as pulling too low will actually cause the body and hips to sink towards the floor rendering the lifter unable to hold the optimal 90-90 squat. This also reinforces the same proper ROM for pullups.
Eliminate excessive ROM at the top stretched position of the lat pulldown. Similar to the contracted position, most lifters allow the load and gravity to pull their shoulders excessively high at the top position (over-elevation) thereby placing strain on the tendons, joints, and connective tissue of the shoulders and elbows. Proper positioning in the top of a lat pulldown involves complete extension with the arms while also keeping the shoulders and scapula semi-packed. Fortunately, the squatting lat pulldown also provides the perfect cue here. If the lifter allows the shoulders to be pulled too high, this causes the whole body to be pulled out of the squat position.
Eliminates momentum and jerky motions. Using excessive momentum will make it literally impossible to hold your squat position. As you notice in the video with my clients and I performing the different variations, the rep cadence is quite slow and controlled throughout. This is out of pure necessity as anything less will make it impossible to hold the squat and control the load. In fact, most of the variations require eccentric isometrics to be employed in order to maintain control of the exercise. Note: The combination of points #1, 2, and 3 create unbelievably high levels of intramuscular tension to the lats and upper back making the squatting lat pulldown an effective choice for building functional strength and mass.
Reinforces a tight core while minimizing lumbar extension. A very common problem on lat pulldowns and pullups is using excessive low back arch. This is literally impossible to do while performing squatting lat pulldowns as the anterior core must be aggressively engaged throughout.
Reinforces t-spine extension and eliminates rounded shoulder syndrome. Any shoulder rounding, internal rotation, or poor postural mechanics will make it nearly impossible to perform these with any semblance of motor control.
Grooves a proper 90-90 squat position. A proper squat for any human involves approximately 90 degree joint angles at both the hip and knee joints. The squatting lat pulldown is not only conducive for learning this, the movement essentially has to be performed in that position in order to be able to handle any significant loading. Read more about proper squat form and depth here.
Teaches the athlete how to pull themselves into the bottom of a squat. Learning to pull yourself into the 90 degree position of a squat via co-contraction of reciprocal muscle groups is a critical component of a squat or any movement for that matter. In order to move into the squat and hold it throughout, the lifter will be required to aggressively fire their hip flexors and hamstrings as a means of pulling themselves into the squat. This does wonders for cleaning up squatting technique and lower body mechanics.
Requires the athlete to produce full-body tension. The squatting lat pulldown literally forces the lifter to remain incredibly tight from head to toe and eliminate energy leaks. This has a tremendous impact not only on vertical pulling motions but on every other compound movement as it reinforces full body tension and enhanced spinal rigidity.
Provides and numerous options and variations. The squatting lat pulldown is one of the most versatile and adaptable vertical pulling movements there is. The lifter can essentially use the basic squat hold or progress to a more advanced single leg squat hold. Each variation has its own unique attributes and benefits.
Helps improve lower body alignment. This is particularly true of the single leg and/or single arm variations as the rotational forces require the lifer to maintain perfect body alignment from head to toe as anything less will cause the torso to rotate and twist. This has a tremendous impact on the entire kinetic chain including upper body posture as well as foot and ankle alignment.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Kneeling Bosu Ball Overhead Dumbbell Press or Javelin Press	#8 & #9	3	5-6	45-60"	5	2-3"

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OPTION #1

Here is a kneeling overhead dumbbell shoulder press on the BOSU ball. Performing kneeling overhead presses on the BOSU ball provides 3 dimensional instability to your core & torso as you’re resisting mediolateral instability (left to right), vertical instability (bouncing up & down), and anteroposterior instability (front to back). The mediolateral instability forces the lifter to place equal weight between both hips & avoiding tilting to one side otherwise they’ll sink into that side of the BOSU ball & lose their balance.

The vertical instability can be difficult to manage if in fact the lifter uses excessive momentum as this will create bouncing & vertical oscillations further disrupting balance.

The anteroposterior instability requires the lifter to find their optimal center of mass as leaning too far forward or too far backward will result in loss of balance in that direction. This forces the lifter to brace their abs & core to keep their torso perfectly stacked.

The rotational pullup crushes the lats with a very natural motion that optimizes scapulohumeral rhythm & shoulder centration (although he’s going a bit to high at the top). Rotating to an underhand position in the top of the pullup creates a strong contraction in the lats while also helping to stabilize the glenohumeral joint. In contrast, a pronated grip in the bottom position creates a greater stretch on the upper back which ensures a stronger lat contraction in the top position during the subsequent concentric phase.

OPTION #2

The javelin press is a great overhead press variation for stability, technique, and core activation.