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Moderate 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 Decontructed Broad Jump	#1,#2,#3	3	3 per side	30-60"	5-6	2"

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OPTION #1

Here's a deconstructed single leg RDL and broad jump. This is a fantastic unilateral explosive movement that simultaneously improves lower body mechanics, stability, and mobility.

OPTION O#2

The combination of the eccentric isometric unilateral hip hinge combined with explosive jump & knee drive not only has incredible transfer to athletics & sports but also provides a therapeutic stretch to lumbopelvic hip complex.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Rotational Russian Twist Chops or Mini Ab Rollouts from Pushup Position	#1,#2,#3	3	6-8 per side (Option #1) or 8-10 (Option #2)	60"	6-7	2"

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OPTION #1

Here's a great rotational move to crush your core as its an Eccentric Isometric Rotational Russian Twist Chop using the decline bench and cable station from the front view. Read more at: https://www.advancedhumanperformance.com/blog/rotational-exercises

OPTION #2

The adductors & core musculature as well as the smaller muscles around the lumbopelvic hip complex all work together to stabilize the spine and hips & produce improved alignment.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Trap Bar Eccentric Isometrics with Lateral with Trap Bar, Barbell, or Dumbbells (Band Tension Optional)	#1,#2,#3	3	3 per side	90"	7	2-3"

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Think of this as a combination deadlift, suitcase carry, and Pallof press. A very common yet overlooked issue during deadlifts is lack of full body tension and tightness particularly in the core and smaller stabilizers of the lumbopelvic hip complex. Applying lateral band tension forces the lifter to increase core and ab activation as a means of creating greater full body tension and intermuscular stiffness. Not only does this translate to greater proprioceptive feedback and motor control but it also means you’ll be able to lift heavier loads once you return to normal deadlifts.

Another common issues during deadlift as well as squats is lateral shift where the lifter favors or shifts to one side. By applying band tension to that side the lifter is required to clean up this deviation in order to maintain balance and control of the bar as well as their body.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Table Top Bent Over Barbell Row (Weight on Back Optional)	#4 & #5	3	5-6	60"	7	2-3"

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The table top row is simple yet highly effective movement. While performing any row that involves a bent over position such as barbell rows or single arm dumbbell rows, have a training partner place a plate or two on your middle upper back then perform the movement. It sounds sadistic and masochistic but there are multiple benefits.

Improved form because the back including the t-spine and lumbar must maintain a natural arch for the plate to sit on. Spinal flexion is impossible.
It eliminates top rock and excessive momentum or else the plates will literally fall off the back.
Increase proprioceptive feedback from lats, middle and upper back as the plates against your body provide sensory palpation giving you better kinesthetic awareness of your back activation and postural alignment.
Helps maintain a steep near-parallel, bent over position as an overly upright torso will cause the weights to slide off.
Greater direct overload to the entire posterior chain including upper back, low back, glutes, and hamstrings, without further fatigue to the arms and grip. As a result your back muscles are more likely to fail before your arms.
Keeps the individual from over-rowing with excessive range of motion as the elbows and shoulder blades will run into the plates causing them to move around on the back.
Improves low back strength immensely as the movement represents a combination RDL and good-morning in terms of weight distribution with direct tension to the erector muscles.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Neck Bridge Chest Press Single Arm	#4 & #5	3	4-5 per side	60-90"	8-9	2-3"

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OPTION #1

This next exercise is a single arm chest press using the neck bridge chest press method. Simply take a light dumbbell, do a neck bridge on a bench, and then do chest presses. Thislights up just about every postural muscle in the body including the glutes, hamstrings, core, upper back, neck muscles, & upper body pressing muscles. It also reinforce textbook horizontal pressing mechanics.

OPTION #2

T-bench chest press is one of the go-to chest presses because of the requisite hip drive & cervical elongation. Single leg sprinter knee drive position further enhances glute activation & contralateral hip flexor firing.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Lateral Barbell Lunges	#6 & #7	3	5 per side	60"	6-7	2-3"

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OPTION #1

Here's a great exercise for targeting the glutes, quads, and hamstrings as well as the inner and outer thighs. Many individuals use excessive range of motion on lateral lunges. Using 90 degree angles is best as it maximizes activation and muscle function while eliminating stress on the joints. The key is keeping the hips pushed back throughout as this takes stress off the knees.

OPTION #2

This is a great hip adduction exercise that can prevent groin injuries. It is also a deceptively intense hip adductor & abductor exercise. Focus on keeping the feet perfectly straight not letting them rotate out.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Single Leg Landmine Good Morning with Knee Drive or Lunge with Knee Drive & Plate Holds	#6 & #7	3	5-6 per side	90"	6-7	2-3"

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OPTION# 1

The single leg landmine good morning with knee drive is an incredible sprinting specific exercise that has phenomenal transfer to sports and athletics while also improving balance, posterior chain strength, and motor control.

OPTION #2

This is a great, dynamic lunge variation that really targets the hips, glutes, and forearms.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Band Resisted Pullups (Bands Optional)	#8 & #9	3	5	60-90"	7	2-3"

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Here are 6 unique band resisted pullups and chin-up variations. These band resisted pull-ups and chin-ups provde several unique benefits.

The band resistance allows the lifter to perform weighted pullups and chin-ups using some of my favorite pullup modifications and loading methods including knee flexion loading, dorsiflexion loading, dead-bug, knee raise, sprinter pullups and more. Each of these variations provides their own unique benefits in terms of dialing in pullup mechanics not to mention targeting various lower body and core components as well as full body motor control.
Although the unique lower body positioning on each of these variations is incredibly effective for enhancing various elements of pullup technique, loading these positions particularly without the use of a spotter can be quite tricky. The bands resolve this as the athlete can easily place the bands on their feet and ankles to provide then necessary overload.
The bands provide a perfect form of accommodating resistance. In fact many individuals can handle additional loading on pullups and chin-ups once they move past the dead hang position. In fact this is one of the many reasons why many lifter short-change the movement by not completing the final 2-3 inches of the stretched position. Once an athlete gets the pullup started by completing the first several inches they tend to be able to complete the remainder of the movement. Unfortunately using traditional added resistance or external loading can make it overly difficult to initiate the movement from a dead stop position making it impossible to use significant additional weight. Adding band resistance resolves this as it deloads the bottom portion of the movement allowing the individual to use primarily their own bodyweight to start from the dead hang. Once they build up just enough momentum to power through the sticking point of the movement, the band tension begin to kick in.
Besides creating incredible levels of intramuscular and mechanical tension both of which are critical for growth, this also helps to ensure that the individual does not over-pull at the top. This is a common problem on pullups and chin-ups as many individuals try to pull themselves up excessively high (chin over the bar) which can promote faulty movement patterns. Instead, pull to the point where you’re the bar is approximately at mid face or a 90-degree elbow position. And yes this represents optimal ROM for all pullups, chin-ups, and lat pulldowns. Fortunately the bands help reinforce this due to the exponentially greater levels of tension near the top position. Stay tuned for my large e-book which will highlight the technicalities of this particular topic and optimal ROM for pullups.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Half Kneeling Overhead Pallof Press or Half Kneeling Bottoms Up Press	#8 & #9	3	3 per side	90"	7	2",3",4"

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OPTION #1

When it comes to rotational training, it’s not essential that all exercises involve rotational movement. In fact, one of the best ways to crush the rotational muscles is through anti-rotation drills such as the Pallof press.

The overhead Pallof press is one of my favorite as it not only involves anti-rotation but even more so anti-lateral flexion which could be considered in the same category as anti-rotational training.

These provide 4 benefits.

The overhead position targets the core musculature a bit differently than a traditional Pallof press. This has tremendous carryover for overhead athletes as well as those struggling with back pain & weak core stabilizers.

Most athletes have difficulty maintaining a tight core during overhead exercises. This exercises teaches the athlete not only to maintain a tight core & braced abs but also to keep full body tension from head to toe.

The half kneeling position requires significant balance & stabilization throughout the entire body.

Besides working the core & abs particularly the obliques, these also work the hips and foot & ankle muscles. For instance as Austin is holding the first position his right glute medius is firing intensely to resist valgus forces acting on the knee. Additionally the smaller muscles in his feet & ankles are working to prevent valgus ankle collapse & pronation.

OPTION #2

Here's an overhead pressing variation that involves 2 of my favorite methods namely the bottoms up kettlebell protocol with the half kneeling position. The combination does wonders not only for improving shoulder function and overhead mechanics but also for working the stabilizers of the core, hips, upper back and triceps. Essentially the lifter is forced to use controlled technique and smooth mechanics to maintain balance and control during the lift as there is significant instability from head to toe.

There are several components I would like to point out in this video. First, notice how ben is keeping an approximately 90 degree angle in the front knee without allowing significant anterior knee drift. This is accomplished by keeping the hips set back throughout and keeping the core tight which leads to my next point.

You’ll notice how Ben achieves ample t-spine extension particularly in the bottom or eccentric portion of the press which is critical for proper overhead pressing mechanics. You’ll also notice how the extension occurs from the upper back and t-spine rather than the low back and lumbar spine. This is accomplished by bracing the abs and keeping the core tight while also not allowing the hips to drift forward.

Lastly you’ll notice that Ben doesn’t collapse in the bottom of the press but instead pauses the eccentric isometric at 90 degrees. This represents the optimal range of motion not only for this movement for a majority of compound exercises. Unfortunately most lifters allow their arms to collapse when performing kettlebells which defeats the purpose of maintaining optimal shoulder stability, joint integrity, and proper upper body mechanics.