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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Double Foam Roller Glute Bridge	#1,#2,#3	3	5-6	60"	7	3"

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OPTION #1

This first exercise is a very tricky but effective double leg glute bridge on foam rollers. Yep I included a mini blooper here (sorry Bonnie) to show just how tough this one is and how sensitive it is to any mediolateral deviations or asymmetrical loading.

Glute bridges & hip thrusters are perhaps the most popular exercises in existence for targeting the posterior chain. Unfortunately most individuals perform them incorrectly as they neglect critical aspects of alignment between the hips, knees, & ankles. In addition, most lifters perform glute bridges and hip thrusters with little if any attention to proper foot & ankle activation which is of the utmost importance. When the feet and ankles aren’t firing properly it shortchanges activation all the way up the kinetic chain including recruitment of the larger muscles around the hips.

In addition, disregarding foot & ankle mechanics causes many lifters to perform bridges with faulty alignment and improper mechanics. With this in mind I’ve found anti-rolling variations with the foam roller particularly effective for fixing these issues.

OPTION #2

This is a great hip adduction exercise that's also more knee friendly than traditional Copenhagen Planks Full article at https://www.advancedhumanperformance.com/blog/abductors-adductors-muscles-training

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Kneeling Pallof Press Hold	#1,#2,#3	2	20" per side	60"	7	N/A

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OPTION #1

Here's some of my NFL Combine athletes performing a very simple yet highly effective core stabilization exercise Pallof press variation. This drill emphasizes anti-rotation and rotary stability while forcing all of the muscles that surround the spine to stabilize. When performed kneeling it makes the movement even more challenging.

OPTION #2

The Half Kneeling Offset Barbell Hold. Crushes the core particularly the obliques & smaller muscles of the lumbopelvic hip complex while also working the abductors & adductors. Also produces a great functional stretch in the hips making it a great 2 in core stabilization & hip mobility drill.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Constant Tension EI Trap Bar Deadlift Squats	#1,#2,#3	3	5,4,3	90"-120"	8-10	2",3",4"

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OPTION #1

Here I have NFL athlete Brandon Chubb performing an eccentric isometric trap bar deadlift squat. I actually use eccentric isometric deadlifts more often than traditional deadlifts as they not only maximize intramuscular tension but they allow the lifter to optimize their form and body mechanics. That’s because they enhance somatosensory feedback from muscle spindles ultimately allowing the athlete to fine tune their movement and make subtle adjustments by more easily attending to proprioceptive feedback. Also notice the small but very important foot adjustment he made at the very beginning of the video.

With that said, trap bar deadlifts are one of my favorite lower body exercises not only because of the safe overload capabilities but also because they’re very conducive for combining with the eccentric isometric protocol.

Essentially you’re performing a traditional trap bar deadlift movement however you’re not placing the weight back to the floor. For most folks the 90 deg joint angle (pause position) will actually occur 1-3 inches above floor height.

Eccentric isometric trap bar deadlifts squats are arguably one of the most effective lower body exercises for athletes as the mechanics and overall body position mimic stances typically incorporated on the playing field. The transfer this has to athletic performance including jumping, running technique, landing mechanics, agility, & force absorption are significant.

They’re also incredibly effective for crushing the quads, glutes, & hamstrings. That’s because of the constant tension combined with significant overload that athletes can typically handle with the trap bar produce unprecedented levels of muscle damage & mechanical tension. These also produce significant growth in the upper back & traps due to the continuous axial loading that’s applied directly to the hands/arms. However, because the load is placed closer to the COG they’re safer than most deadlift variations.

OPTION #2

The research is clear that 90 deg joint angles on squats & most other movements is optimal not only for joint health & athletic performance but also for functional strength & hypertrophy as well as body mechanics & muscle function.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Knee Raise Trap Bar or Neutral Grip Pullups	#4 & #5	3	6-8	90"	8-9	2-3"

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This pullup involves a hanging knee raise on the trap bar with the Wepo medicine ball strapped to his ankles. This crushes the core while also promoting a neutral spine & a neutral pelvis as its almost impossible to over-arch on these. Most athletes tend to externally rotate the hips with the knees much wider than the feet during leg raise variations. The goal is perfectly in-line lower body joints in terms of mediolateral alignment (of the feet, ankles, knees, & hips) while also keeping 90 deg joint angles in the legs.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Lunging Overhead Landmine Presses	#4 & #5	3	4-5 per side	90"	8-10	2-3"

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If you're looking for a way to crush your shoulders and legs simultaneously while also working on hip mobility and lower body stability, try these overhead landmine pressing variations shown by my awesome client Leslie Petch. The landmine allows the lifter to maintain a slight natural forward lean and hip hinge (proper positioning for any lunge) more easily than performing these with a barbell or dumbbells.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Zercher Lunge	#6 & #7	3	5 per leg	90"	8-9	3"

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There are several unique components that make the Zercher lunge so effective for targeting the lower body and improving mechanics.

The Zercher lunge is particularly effective for ingraining upper back and lat activation which is a critical yet oftentimes overlooked component of proper lunge and split squat mechanics. That’s because the front loading onto the middle arms pulls directly on the upper back and t-spine. If the lifter doesn’t create ample t-spine extension and squeeze the lats then the barbell will pull their torso over causing them to collapse and lose their position. Failing to maintain a neutral spine also makes it nearly impossible to maintain a proper hip hinge position throughout the lunge. As I’ve discussed in several of my articles the hip hinge is perhaps the single most important factor when it comes to optimizing lunge mechanics as this places proper stress on the supporting musculature (particularly the glutes and posterior chain) while taking stress off the low back and knees.
The loading parameters of the Zercher lunge (with the weight loaded to the front near the mid torso) also make it highly conducive for improving core stabilization and neutral spine positioning during the lunge. Keeping a rigid spine and tight core are two other essential components when it comes to optimizing lunge mechanics. This further emphasizes the hip hinge position and keeps the lifter from hyperextending the lower back (excessive lumbar extension often results in overly upright posture).
A proper lunge also involves significant loading onto the hip of the front leg. The Zercher lunge is perhaps the single most effective weighted lunge and split squat variation for ingraining this. Unfortunately many lifters place too much weight onto the quads and knee of the front leg by allowing the hip and knee of that front leg to travel forward. While some lunge variations allow this to occur, it’s nearly impossible with Zercher lunges as the lifter will literally be pulled over by the front loading. Simply put the Zercher lunge teaches the lifter to load the front hip while maintaining a forward lean and hip hinge throughout.

Although the loading parameters make the Zercher lunge relatively difficult to implement with heavy loads, even lighter weights will cause the entire lower body including the glutes, quads, and hamstrings to receive intense stimulation. Several sets of 5-8 repetitions will more than suffice for crushing your legs and correcting your lunge and split squat technique. Super-setting these with plank variations can also help reinforce a tight core and rigid spine.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Bottoms Up Single Leg Good Morning	#6 & #7	3	3 per side	90"	8-10	2-3"

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OPTION #1

The bottoms up good morning is an incredible hip hinge variation. Unfortunately grip and arm strength is oftentimes the limiting factor as the upper body can fatigue before the glutes and hamstrings. By performing these in a single leg fashion as shown here by Ben Lai you reap the benefits associated with bottoms up loading while also ensuring substantial unilateral overload to each hip.

OPTION #2

Here's a great regression to the single arm, single leg hang clean I showed earlier. This is simply the double leg version and focuses a bit more on pure power output since balance is not an issue. The Purmotion War Hammer uses thin grip attachment so the grip strength is not the limiting factor.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Suitcase Barbell Row	#8,#9,#10	3	5-6 per side	90"	8-9	2-3"

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The barbell unilateral suitcase row is a unique but very effective rowing variation that not only crushes the upper back and lats but greatly taxes the entire musculature of the core. Because of the unilateral loading (one arm at a time) this creates greater rotation and lateral flexion forces on the spine that the lifter must resist to keep the body locked in throughout. This works the deep internal core musculature including traverse abs, internal and external obliques and the quadratus lumborum all of which are critical muscles when it comes to low back health and spinal stabilization. Throwing in the barbell variation makes the movement even more challenging yet also more effective as it requires incredibly strict form to keep the weight controlled and parallel to the floor.

Any movement dysfunction is immediately exposed with this variation as the bar will begin to tilt and waiver uncontrollably. Here's one of my awesome clients Matt Jordan crushing it with perfect mechanics and textbook motor control. Notice how Matt's elbow does not move past the plane of the torso or upper back as this would indicate over-rowing (excessive range of motion) that would become immediately apparent as the bar would begin to tilt due to lack of centration and packing of the shoulder joint. As an added bonus I had Matt combine these with an RDL every two reps to increase the demand to the posterior chain such as the glutes and hamstrings turning this into a full body movement. If you're looking for an all-in-one exercise that works the posterior chain, upper back, grip, forearms, biceps, rear delts, core, and spinal stabilizers while simultaneously reinforcing proper rowing mechanics and postural alignment, you'll definitely want to give this a try.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Barbell Floor Press (optional with chains)	#8,#9,#10	4	6,5,4,3	90-120"	8,9,10,10	2",3",4",4"

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OPTION #1

Here’s an example of some of the off-season training I had Austin do as he’s performing a brief eccentric isometric floor press with accommodating resistance in the form of chains.

I’m frequently asked whether or not I have my athletes settle their arms to the floor on the floor press. The answer is not typically. Instead I’ve found the natural 90-degree stopping point to be just above a height where the triceps reach the floor for most lifters. Although the long head of the triceps may barely graze the surface of the floor, I’ll rarely have the athlete totally collapse or settle to the floor.

Instead I’ll have them maintain tightness and maximally intramuscular tension by using their muscles to pause the weight rather than using the floor to support the load. Besides maximizing the hypertrophy stimulus I’ve also found this to be even easier on the joints while also maximizing proprioceptive feedback from muscle spindles since these mechanisms rely on muscle stiffness to stay activated.

In terms of the chains, using accommodating resistance whether it’s chains, bands, or reverse bands, deloads the weaker bottom position & overload the stronger top position as it more closely matches the strength curve of the exercise to that of the body’s biomechanics. Besides reducing joint stress this also provides more overload and constant tension particularly in the top half of the movement.

OPTION #2

Here's a perfect example of optimal range of motion on incline barbell press or any chest press for that matter as NFL quarterback Taylor Heinicke performs a leg raise incline press with brief 90 degree eccentric isometrics similar to a spotto press. This ROM takes pressure off the joints while maximizing muscle and strength gains.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Kneeling Overhead Band Resisted Pullovers	#8,#9,#10	3	7	90-120"	8-9	2"-3"

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Pullovers and variations thereof are some of the most underrated upper body movements. Besides improving stability and mobility in the shoulder joint (when performed properly), they also tax nearly every muscle in the upper torso including the lats, chest, triceps, shoulders, and serratus muscles. In addition, they’re also incredibly effective for working the entire musculature of the core as you’re essentially resisting extension forces acting on the spine similar to ab rollouts and planks.

With that said I’m always looking for unique and effective ways to modify the pullover to further enhance the effectiveness of the exercise. One variation I’ve recently been tinkering with that I’ve found to be incredibly effective is the kneeling pullover and variations thereof. Think of this as a pullover exercise combined with a straight arm lat pulldown and modified cable crunch. Kneeling pullovers provides 10 unique benefits that can’t be replicated with other pullover variations.

The supine or laying position involved during most if not all pullover exercises dictates that the scapula be pinned against either a bench, pad, ball, or floor. In other words the scapular aren’t free to move but instead are semi-fixed onto another surface. Fortunately the kneeling variations allow the scapula to move freely throughout the entire range of motion producing more natural scapulohumeral rhythm. This further improves glenohumeral joint stability and osteokinematics of the shoulder complex.
The kneeling pullover allows a small natural crunching and hip flexion motion to be combined with a pullover similar to a cable crunch movement albeit without the excessive spinal flexion. As a result this combination of a pullover motion combined with a modified crunch absolutely crushes the core.
Unlike most pullover variations that are performed in a supine position (laying on your back), the kneeling pullovers provide no lumbar support from floor or bench. As a result the core musculature and spinal stabilizers receive additional stimulation and activation particularly during the stretched eccentric phase of the exercise. Between the crunching motion performed during the concentric phase and the extreme-anti extension components on the eccentric phase, the combination is absolutely brutal on the abs, making these one of the best core exercise you’ll ever attempt.
The first pullover machine from Nautilus invented by the legendary Arthur Jones was and is still considered to this day one of the most effective variable resistance machines ever produced. In fact, Jones used this piece on nearly all of his competitive bodybuilders as it was known to be incredibly effective for triggering enormous size throughout the entire upper body especially the lats. Besides looking quite similar, the kneeling pullover and nautilus machine pullover involve nearly the same mechanics not to mention very similar activation patterns. Simply put, the kneeling pullover is not just a great functional exercise that improves full body stability and alignment, but it’s also incredibly effective as an upper body mass builder. Just make sure you use appropriate band/cable tension to challenge the muscles adequately.
The unique mechanics of the kneeling pullover variations involve an inordinately large range of motion especially in comparison to traditional pullovers. In fact the motion actually involves the combined elements of the traditional pullover (the top-stretched 90 degrees) and the straight arm lat pulldown (the bottom contracted 90 degrees). In other words the arms move through an almost 180 degrees range of motion. This makes the kneeling pullover incredibly useful not only for improving shoulder mobility and stability but also highly effective as a functional mass builder (greater natural ROM typically correlates with increased muscle fiber recruitment).
The band resistance that can be employed on all kneeling pullover variations not only makes the exercise very versatile in terms of where and when they can be performed (simply anchor to the top of a door post or column) but it also provides accommodating resistance. In other words it deloads the weaker stretched position and overloads the stronger contracted position. This not only reduces stress to the shoulders and elbows joints but also improves the hypertrophy stimulus via increased muscle activation.
The half kneeling pullover variations not only improves stability, motor control, and alignment throughout the lumbopelvic hip complex but it also provides a nice stretch throughout the hip flexors particularly in the full eccentric position. Learning how to elongate and stretch the hip flexors while simultaneously bracing the core can do wonders for improving lower body mechanics and spinal stability.
Kneeling pullovers help ingrain perfect posture. That’s because they require significant t-spine extension and shoulder mobility when moving into the stretched position. However, they also help reinforce the idea of keeping the core tight and eliminating excessive lumbar extension when moving into that overhead position. The combination does wonders not only for overall spinal alignment and positioning but also for low back health and spinal injuries.
Kneeling pullovers do wonders for improving overhead mobility, stability and motor control in the shoulder joint that transfers exceptionally well to overhead sports/activities. They’re also great for improving the lockout position used during overhead presses and Olympic lifts.
Besides the anti-extension component, the half-kneeling pullover and single arm kneeling pullover both produce significant anti-rotation components. As a result these two kneeling pullover variations are a fully comprehensive core exercise that fire nearly every muscle in the abdominal region and spinal stabilizers.