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Weekly Workout #1: Intense Workout - Back & Chest Emphasis
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Intense Workout
- Chest Emphasis -
WORKOUT SUMMARY (+ CLICK TO ENLARGE)
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| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Rotational Renegade Plank Row | #1,#2,#3 | 3 | 5 | 60-90" | 8,9,10 | 2-3" |
Option #1
Option #2
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OPTION #1
This first exercise is a brutal renegade rotational plank row. These absolutely devastate the core and abs as well as the upper back and lats. This rotational component allows a more supinated grip position in the top contracted position which maximizes tension and shoulder centration. In contrast, the pronated grip in the bottom position allows maximal eccentric elongation and stretching of the lats.
Not only does this provide a strong hypertrophy stimulus for the entire upper back & lats but this helps optimize scapulohumeral rhythm & glenohumeral joint mechanics. In other words it reinforces proper shoulder function & positioning. Additionally, the rotational forces create additional torque on the torso and spine thereby requiring greater activation throughout the entire musculature of the core & abs to resist these rotational forces.
Additionally, the constant tension to the core, abs, and lats is significantly greater than traditional renegade rows since you won’t be placing the weight back down to the floor each rep.
You’ll also notice how we staggered the benches. This allowed Kevin to fully rotate the dumbbells and extend without the weight running into the bench.
Lastly, notice the subtle adjustments Kevin made throughout the set as he used proprioceptive feedback and kinesthetic awareness we’ve enhanced over the course of the last several weeks by training predominantly with eccentric isometrics and other neuromuscular re-education techniques.
OPTION #2
Perturbation training has been shown to be an effective method for improving stabilization, kinesthetic awareness, proprioception, balance, & body control. The unpredictable oscillations & perturbations teach the athlete to dial in their mechanics by controlling their body, engaging the core, & maintaining full body tension from head to toe.
Single Arm Ball Plank with Partner Perturbations: The single arm stability ball plank is already one of the most challenging core & ab exercises. Add in partner perturbations & you just increased the difficulty & activation levels of this drill exponentially. Be prepared to brace the daylights out of your core & abs as well as your entire body in order to maintain control & alignment.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Longitudinal Trap Bar Bent Over Row and RDL | #1,#2,#3 | 3 | 2,2,2 | 90" | 8-9 | 2-3" |
Option #1
Option #2
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OPTION #1
Here I have 2 MLB pro baseball athletes Austin Meadows and Parker Meadows performing a very effective circuit using the longitudinal trap bar method. Parker (the right with yellow bumper plates) is performing a bent over row and RDL combo. This is the movement we will perform for this second exercise.
The trap bar is one of my favorite specialty bars for incorporating into various movements and exercises. Recently I've been experimenting with some unique variations that I refer to as longitudinal trap bar movements and in many ways they have additional benefits over traditional trap bar exercises. To perform these is quite simple. Instead of using the standard handles, rotate your body 90 degrees and use the side bars for handles. This protocol can be applied to a number of variations including various compound movements as well as bodyweight exercises. While it may appear as though you simply forgot to read the instruction manual and got a bit discombobulated with the orientation of the trap bar, there are 5 reasons why longitudinal trap bar exercises are so effective.
It may be quite obvious but, longitudinal trap bar movements are exponentially more unstable than traditional variations. That’s because the bar wants to twist, shake, and rotate in multiple directions. For instance there is both mediolateral instability (the bar wants to rotate and rock from side to side), as well as anteroposterior instability (the bar wants to move and tilt from front to back). In addition, the bar tends to oscillate with subtle yet frequent perturbations similar to oscillating kinetic energy (i.e. hanging band technique). As a result the lifter is forced to dial in their body mechanics to another level and use perfect technique. Any cheating, shifting, excessive momentum, or faulty mechanics will make the bar move in an uncontrollable fashion. With that said, longitudinal trap bar variations are advanced movements and the lifter should have a high level of movement competency on standard lifts before attempting these.
Movements such as squats, rows, RDL’s, and presses provide immediate feedback about shoulder mechanics and glenohumeral joint positioning. If the shoulders are anteriorly tilted and have significant internal rotation, the front end of the trap bar will tilt forward and down. In contrast if the individual relies on excessive lumbar extension and over-arches their back, the back end of the trap bar will tilt backwards. To keep the trap bar level necessitates ideal shoulder mechanics as well as full body motor control.
Longitudinal trap bar movements are some of the best movements for correcting asymmetries and imbalances throughout the body. If one side begins to press or pull even slightly more than the other, the bar will rotate and tilt in that direction making it feel nearly impossible to control. In fact, I’ve recently been using these to expose subtle asymmetries in my clients that you normally would not be able to see with the naked eye as even the slightest asymmetry will show up as a large tilt and rotation (from left to right) in the trap bar.
Longitudinal trap bar movements tend to be easier on the shoulders for two reasons. First and as previously mentioned the heightened instability requires the lifter to centrate and pack their shoulders into their ideal position. Secondly, the hand/grip width is slightly narrower in comparison to traditional trap bar grip placement. Most trap bar handles are approximately 26-27 inches apart. However, the side bars are typically 23-24 inches apart. Although it’s only a several inch difference this is significant particularly for upper body movements such as presses, rows, and pullups as the slightly closer position allows for a more natural and comfortable positioning of the glenohumeral joint as well as more natural scapulohumeral rhythm. In fact several of my athletes and clients have mentioned that it’s much easier to tuck their elbows and fire their lats when performing these variations.
Another benefit of longitudinal trap bar movements is the intense stimulation they provide to the grip, hands, and forearm muscles. There’s two reasons for this. First and foremost, because of the significantly greater instability and oscillations produced from holding the trap bar in a longitudinal fashion, the grip must work overtime to lock the bar into position and keep it from moving out of control. Secondly, there’s no knurling on the side bars of the trap bar. That means the lifter must squeeze and crush the daylights out of the handles to keep the bar from slipping out of their hands.
OPTION #2
The Seesaw Trap Bar Row not only works the entire upper back, lats, glutes, hamstrings, and grip but it also works the core and spinal stabilizers as you dial in each side in a contralateral fashion with each side creating opposite activation patterns. The kickstand position further blasts the glutes and hamstrings in a semi single leg fashion.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Chinese Plank Dumbbell Chest Press or T-Bench Chest Press | #1,#2,#3 | 4 | 8,6,5,4 | 90-120" | 8,8,9,10 | 1",2",3",4" |
Main Option
Alternate Option if Limited Access to 2 Benches
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Performing chest presses in conjunction with the Chinese plank does wonders not only for recruiting the entire posterior chain, but it literally forces the lifter to assume optimal postural alignment throughout their entire spine. In fact if you have difficulty producing enough retraction and t-spine extension on chest presses or engaging your upper back you’ll want to incorporate these Chinese plank chest presses into your routine. You can also perform them in a head-off position as shown here which further instills proper postural alignment by allowing the cervical spine to elongate rather than being compressed against the bench. This produces ideal mechanics in the glenohumeral joint as the lifter can more easily pack and centrate the shoulders into their appropriate position due to a lengthened and rigid spinal alignment.
The ability to dorsiflex the feet and ankles during a chest press also promotes enhanced spinal rigidity and improved shoulder mechanics. There are several reasons for this. First, aggressive dorsiflexion of the ankles and feet helps to produce greater concurrent activation potentiation and irradiation and ultimately increased neural drive up the kinetic chain (greater activation to all muscles including the working extremities). The dorsiflexed ankle position also helps place a slight stretch (while simultaneously under tension) to the hamstrings and glutes thereby promoting improved spinal rigidity, which contributes to better thoracic positioning. Simply put it facilitates a more lengthened spinal position, improved postural alignment, and greater upper back activation. This helps to reinforce proper shoulder mechanics as the lifter will find it more natural to fire the lats and centrate the glenohumeral joint. So yes, dorsiflexing the ankles actually translates to improved shoulder function and upper body mechanics. To ensure excessive lumbar extension does not occur focus on keeping your stomach pulled in as you contract your posterior chain and extend your hips.
Finally, the Chinese plank chest press may look vaguely familiar to many reading this as it holds many similarities to the T-bench chest press I frequently advocate. The main difference is the lifter is holding a straight leg glute bridge rather than a 90 degree bent leg bridge. The T-bench chest press with the bent leg bridge (although one of my favorite variations) can periodically promote excessive lumbar extension as the hips can over-extend. This Chinese plank chest press variation with the legs kept straight makes it nearly impossible to overextend the body particularly when the ankle dorsiflexion and straight leg position cues are employed together.
Oh and in case you were wondering, yes you can do these single leg, but just be ready for some serious cramping in your backside.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Double Dead Bug Pullover with Dumbbells | #4 & #5 | 3 | 5-6 | 90" | 8-9 | 2",3",4" |
Option #1
Option #2
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OPTION #1
Here's a simple yet very effective pullover exercise demonstrated by my awesome client Daniel Forkner that not only crushes the upper back, triceps, chest, and shoulder stabilizers but also blasts the core. Additionally it helps reinforce keeping a neutral spine and limiting lumbar extension. Try using a slow and controlled eccentric isometric protocol to maximize the effectiveness and minimize tension to the shoulder joint and elbows.
OPTION #2
The single leg sprinter glute bridge pullover not only blast the lats & core but it also crushes the glutes & hamstrings while working the oblique slings in a functional knee drive position. It’s also a great way to pre-exhaust the lats before rows.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Reeves Trap Bar EI Deadlifts & Farmers Walk | #4 & #5 | 3 | 3 Deadlifts + 20" Farmer's Walk | 2-3' | 8,9,10 | 2-3" |
Option #1
Option #2
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OPTION #1
This is a brutal yet highly effective full body superset with the Reeves Trap Bar Deadlift & Farmers Walk using the Eccentric Isometric protocol. Think of this as complete strength & hypertrophy superset as it literally torches the entire lower body as well as just about every muscle in the upper body particularly the upper back, lats, traps, & grip. The core is also working overtime to stabilize the movement particularly during the farmers walk.
The Reeves Trap Bar Deadlift is a movement I’ve highlighted numerous times over the years (see article at LINK below). Essentially it’s my own take on a classic bodybuilding movement developed by old school bodybuilder & Hercules actor Steve Reeves back in the 1960’s. Originally performed with the straight bar & metal plates the old school movement while quite effective for targeting the upper back & lats is also quite tough on the low back & spine. The trap bar variation amplifies the benefits while reducing the negatives.
Although these can be performed in a deadstop manner I often have my athletes incorporate the eccentric isometric protocol as this not only maximize quality time under tension, ultimately producing the strongest hypertrophy stimulus but it also helps dial in form. That’s because the emphasis on the eccentric while maximizing full body tension helps increase proprioceptive feedback from muscle spindles & other sensory mechanisms thereby helping the lifter fine-tune their positioning & maximize kinesthetic awareness (i.e. sense of feel).
OPTION #2
Here are eccentric isometric RDL's and power shrugs/clean pulls. These not only build explosive power and hip drive but also stimulate strength & hypertrophy gains especially when using the slow and controlled eccentric isometrics.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Longitudinal Trap Bar Perturbation Pullups | #6,#7,#8 | 3 | 4 | 60" | 8,9,10 | 3" |
Option #1
Option #2 (Bands/Weight Optional)
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MAIN OPTION (PARTNER ASSISTED)
Perturbation training has been scientifically shown to improve neuromuscular efficiency and recruitment patterns as the unpredictable oscillations with partner taps creates oscillating kinetic energy which forces the lifter to activate every stabilizer around the moving joints. In addition it teaches the lifter to stay incredibly tight and locked in as perturbation training has also been shown to produce concurrent activation potentiation and irradiation as well as a host of other neuromuscular benefits. In other words you get increased neural drive to all the extremities and stabilizers as your body works overtime to lock the movement in. The core musculature also receives intense stimulation as the lifter is required to fire the core and abs as a means of locking the movement in and creating greater motor control.
While this technique is typically applied to lower body movements, core exercises, balance drills, and upper body presses (i.e. bottoms up movements), this same concept can also be applied to pullups as I show here with my awesome client Todd Weiland. Simply place a trap bar on the safety pins of a squat rack and have a partner quickly and unpredictably press or pull on the sides of the trap bar. This results in sudden oscillations, tilts, and perturbations to the trap bar that the lifter must resist. In addition, the lats, biceps, shoulder stabilizers, and forearms get absolutely pummeled as you’ll be forced to use incredibly strict and smooth form as anything less simply won’t suffice.
ALTERNATE OPTION (NO PARTNER)
If you’re looking to spice up your pullup workout while also taxing your lower body try performing the sprinter pullup. Besides being brutally intense, the sprinter pullup has 5 unique benefits.
Sprinter pullups and chin-ups work both the anterior and posterior portions of the hips and thighs due to contralateral hip flexion and hip extension. In fact, these are unusually intense on the hip flexors, glutes, and hamstrings, making these very conducive for working similar muscles involved during sprinting
The combination of 90 degree knee flexion with contralateral hip flexion and hip extension not only crushes the lower body but it locks the spine and core in very aggressively. As a result it forces the lifter maintain near perfect upper body mechanics and postural alignment throughout the pullup if in fact they keep their hips and legs in the perfect sprinter position. It’s as if the sprinter position prevents any form of cheating, compensation, or postural aberrations.
One of the most common problems on pullups and chin-ups is knowing just how much extension you’re supposed to incorporate to achieve a good lat contraction and upper back squeeze. Too much extension and you’ll place excessive tension on the lumbar spine. Too much focus on keeping your core braced and you’ll often run into issues associated with shoulder protraction, forward head tilt, and slight spinal flexion, all of which make it impossible to optimally contract the upper back. So how do you find that balance between spinal extension and anterior core tension? Although there are a number of cues to help this, the sprinter pullup is literally one of the best techniques I’ve used for helping people find that optimal balance between extension and flexion. That’s probably because one hip is driving maximally into flexion while the other is pulling maximally into extension thereby producing an equilibrium effect of sorts where the spine is locked in between the lower extremities. It also helps create a bracing effect around the entire spine producing heightened levels of concurrent activation potentiation and irradiation. In other words expect unprecedented levels of full body tightness and intramuscular tension as well as increased neural drive to the rest of the body.
Besides crushing the upper body, core, and legs, sprinter pullups are a great diagnostic tool and corrective exercise for sprinting mechanics. Simply observe the athlete from the front, sides, and back and any aberrations in the hips and lower body including alignment and mobility issues will become immediately exposed. In addition, because the legs are holding an isometric contraction the ability to both diagnose and correct these issues is quite simple as the coach can easily cue and re-position the athlete.
Over-pulling and using excessive range of motion in the top position on pullups, chin-ups, and lat pulldowns is one of the most common mistakes. Instead of attempting to pull your head over the bar or pull the bar below chin height, the optimal range of motion for any vertical pulling movement is somewhere between 90 degrees (forehead level) and lower chin level. Beyond this ROM the lifter will be forced to compensate in some form or another typically with either shoulder protraction, shoulder internal rotation, spinal flexion, reduced core activation, excessive lumbar extension, or cervical flexion (forward head tilt). Fortunately the sprinter pullup helps resolve this almost immediately as pulling significantly beyond 90 degrees with the arms causes the lower extremities to move out of alignment. That’s because the body acts as one calibrated system where each area impacts all others similar to a ripple effect. In other words, when one area moves out of alignment and creates dysfunction it impacts all other areas producing various forms of serial distortion patterns. Stay tuned for my large book on eccentric isometrics coming out in mid 2018, which will provide further detail on this topic.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| High Incline Dumbbell Squeeze Press | #6,#7,#8 | 3 | 8,7,6 | 90" | 8,9,10 | 2",3",4" |
Option #1
Option #2 (Football Bar or Barbell)
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OPTION #1
If you’re looking for a brutally difficult exercise that absolutely crushes your upper chest and shoulders, try this high incline squeeze press while incorporating a hollow body leg raise as demonstrated by my awesome client Matt Jordan. The squeeze press is one of the best exercise for targeting the chest particularly the inner region due to the isometric squeeze throughout as the individual is essentially holding the contracted position of a chest fly during each and every repetition.
Add in the high incline position while eliminating the ability to drive with the legs and his truly crushes the upper and inner chest fibers. It’s also highly effective for targeting the triceps and shoulders while simultaneously reinforcing proper elbow tuck and lat activation. Try performing 2-3 sets of 6-8 repetitions towards the end of your chest workouts to obliterate your pectorals.
OPTION #2
This seesaw incline press with a hollow body leg raise not only crushes the entire chest, shoulders, and triceps but it also works the core while enhancing motor control and full body stability.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Landmine Zercher Lunge (Ipsilateral and Contralateral) | #6,#7,#8 | 3 | 2-3 each side for both ipsi and contra (total 8-12 reps) (see notes) | 60" | 7-8 | 2" |
Option #1
Option #2
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Zercher squats are an incredibly effective lower body exercise that simultaneously targets the core and upper body. As a result they’re not only useful for crushing the legs but also for improving full body strength and enhancing posture. Unfortunately there are a few downfalls of this beloved classic strength builder. This includes the discomfort of holding a loaded barbell in the crook of your elbows as well as the generally awkward nature of the lift. With that said I’ve recently been tinkering with a few methods to enhance the traditional Zercher squat.
In this specific exercise you have four different positions you'll go through, specifically (1) left leg in front and left arm holding the landmine bar, (2) left leg in front and right arm holding the landmine bar, (3) right leg in front and left arm holding the landmine bar, (4) right leg in front and right arm holding the landmine bar. Keep a very tight core and perfect spinal alignment to ensure proper back and postural activation.
| EXERCISE | DURATION | # OF DRILLS | REST BETWEEN DRILLS | RPE |
|---|---|---|---|---|
| Low Intensity Interval Cardio | 30 minutes | 5 | 10-20 seconds | 4-6 |
LOW INTENSITY INTERVAL CARDIO
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