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Intense Workout

- Shoulders Emphasis -

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**WORKOUT SUMMARY (+ CLICK TO ENLARGE)**
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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Kneeling Overhead Shoulder Press with Trap Bar, Barbell, or Dumbbell	#1,#2,#3	4	6,5,4,3	60-90"	8-10	3",3",4",5"

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OPTION #1

The kneeling overhead trap bar shoulder press is a great exercise for blasting the delts, core, and triceps. This can be performed with trap bar, barbell, or dumbbells.

OPTION #2

If you’re looking to build your shoulder size and strength to the next level you’ll want to implement these ASAP. The eccentric accentuated push press exploits all of the key mechanisms of hypertrophy (muscle damage, mechanical tension, and metabolic stress) making it one of the most effective functional mass builders for the entire shoulder region including the deltoids, traps, and upper back.

Simply perform a standard push press by using both your low body and upper body simultaneously to drive the weight overhead. Pause in the top position for several seconds, then perform a controlled and accentuated negative by slowly lowering the barbell for a 4-5 second eccentric tempo.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Wide Grip Dorsiflexion Weighted Pullups	#1,#2,#3	3	4	60"	7	2"

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Here's a difficult but effective pullup variation. It's highly effective for working the entire upper back while also providing added benefits for posture, shoulder function, and spinal alignment.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Ball-To-The-Wall Squatting Overhead Press	#1,#2,#3	3	4-6	60"	8	2-3"

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This squatting ball-to-the-wall press truly taxes the entire body from head to toe making this one of the most intense full body exercises you’ll ever attempt. Although these aren’t necessarily as mobility friendly as the angled standing version described above due to a lack of an angular component, this variation does have quite a few of its own unique attributes, 5 to be exact.

Similar to the straight leg angled version, the lumbar support from the ball makes this overhead press very low back friendly and easy on the spine. Additionally, it still provides the benefits associated with direct vertical force vectors and axial loading that transfer well to more traditional overhead presses. Simply put, it teaches you to stabilize the spine and low back (via enhanced core activation) while also reducing stress and compressive forces to the actual lumbar region.
On a similar note, the squatting variation of the ball-to-the-wall overhead press makes it impossible to over-extend the lumbar spine and produce excessive lordotic curvature. One of the most common issues during overhead presses is allowing the hips to sag forward into excessive extension which places enormous tension on the low back and lumbar spine. Because the hips will be forced to sit back to maintain the 90-degree squat position, the athlete will be unable produce the aforementioned compensation pattern.
This incredibly strict and rigid upright torso position that’s ingrained by this exercise makes it nearly impossible to lean back and cheat. As a result the squatting wall-to-the-ball press truly isolates the daylights out of the deltoids and traps even more so than most presses.
Besides eliminating the backward lean that reduces tension to the targeted musculature of the shoulders (typically placing more tension to the upper chest), the squatting ball-to-the-wall press also provides constant tension to the shoulders including in the overhead lockout position. That’s because holding a squat while performing overhead presses changes the dynamics of the movement by providing extreme tension in the top fully contracted position that absolutely annihilates the musculature of the shoulders. During most overhead presses, the top lockout represents a position where the lifter can typically rest the involved musculature as they can use their overall body structure to maintain an overhead slot position similar to that used with Olympic weightlifting. Although this crushes the core it tends to reduce tension to the deltoids. The squatting ball-to-the-wall press eliminates this resting phase as the top lockout position is just as difficult as the bottom stretched position due to a constant tension component that’s difficult to replicate with any other overhead press.
Besides improving overhead pressing mechanics that translate incredibly well to traditional military presses, the ball-to-the-wall squatting press also improves squatting technique. That’s because it helps to reinforce the idea of sitting back into the heels during squats as it’s nearly impossible to perform these without this element. As a result the level of intramuscular tension throughout the entire lower body including the quads and glutes is quite high.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Inverted Rows with Contralateral Knee Drive (Mini Band Optional)	#4 & #5	2	4 per side	60"	6-7	2"

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Here I have NFL quarterback Taylor Heinicke performing inverted rows with contralateral hip activation while also using the mini band. I’ve also seen several other coaches use this drill including Shea Pierre.

Poor spinal alignment and faulty posture are perhaps the two most common issues witnessed during inverted rows. When this occurs it’s impossible to perform the movement with optimal body mechanics as the extremities are unable to perform their roles correctly both from a biomechanical as well as neuromuscular standpoint. Learning to improve spinal rigidity and full body tension on inverted rows can do wonders not just for improving overall positioning and posture but also for insuring the lats are full engaged.

Due to the nature of the oblique sling particularly the posterior oblique sling that involves the lats and hip extensors (the glutes), the harder the hips drive into contralateral hip flexion and extension, the greater the activation throughout the core and obliques, ultimately producing greater recruitment throughout the upper extremities particularly the lats. In other words it’s a chain reaction that begins with the hips and ends with the upper back. Besides having incredible transfer to sprinting and running mechanics these literally blast the lats as well as the hips making these an excellent full body exercise.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Anti Adduction Chest Press (Band Optional)	#4 & #5	2	5 per side	60-90"	7	2"

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Here is a unique chest press using RNT (reactive neuromuscular training). This particular variation does wonders for teaching lifters how to use their upper back, rear deltoids, and rhomboids to pull the weight around the body and full retract the shoulders. Many lifters struggle to create the “wrap around effect” during chest presses especially during dumbbell and unilateral variations as they tend to crowd the shoulders. Although the neutral grip position is my preferred grip position during dumbbell presses sometimes the neutral position can cause lifters to keep the elbow overly close to the body. In reality we want the elbow semi-close & tucked but without crowding the body in order to insure we still wrap the arm around the torso slightly to the side of the body. This fully engages the chest fibers & elongates the pectorals by allowing maximal contraction of the upper back during the eccentric phase of the movement. In other words it creates optimal levels of eccentric-induced co-contraction which is a critical component of muscle activation during any foundational movement.

In the past I’ve posted several variations where the band is pulling from the opposite direction laterally away from the body producing an anti-abduction method (anti-fly presses). The variation in this vid is essentially the opposite as you’re your resisting adduction rather than abduction. Anti-fly chest presses are outstanding for producing enormous tension in the pecs as well as reinforcing a tucked elbow position which is useful for athletes who over-flare their elbows. The anti-adduction version works on the opposite issue mainly over-crowding. Learn more HERE.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Eccentric Isometric Lunge with Javelin Lateral Raises	#6,#7,#8	2	6 per side (3+3 see notes)	75-90"	8-9	2"

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NOTE: The 3+3 protocol indicates the lifter should perform 3 lateral raises per side for every lunge. For example, with each lunge one will perform 3 total rows and lunge for a total of 12 lateral riases (6 each side both) and 4 lunges (2 per side) per set.

The combination of barbell javelin lateral raises combined with the lunge absolutely torches the deltoids as the lifter is forced to use strict & controlled lateral raises. Most lifters use significant momentum, excessive ROM, lumbar extension/back rock, biceps, arm supination, and too much trap activation. The forward lean produced from proper lunge mechanics combined with the barbells helps remedy all these issues.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Landmine Renegade Rear Delt Lateral Raises & Diagonal Reverse Cable Fly	#6,#7,#8	2	5-8 per side (Set 1); 8-12 (Set 2)	90"	8-9	2"

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SET #1

Here I have one of my awesome athletes Ben Lai performing a brutal core & shoulder exercise as he performs rear delt renegade lateral raises on the landmine station. Besides torching the entire abdominal & core musculature this also blasts the rear deltoids & upper back quite extensively as it helps reinforce proper rear delt lateral raise mechanics. That’s because the rotational nature of the landmine station helps guide the lifter through optimal lateral raise mechanics.

When performing any lateral raise, rather than lifting the weights straight out to the sides, the lifter should focus on using an angular movement. In other words a proper lateral raise involves moving the arms to the sides and slightly to the front of the body. This helps to maximize recruitment of the deltoids while taking stress off the joints & connective tissue. In addition, most lifters lead with their thumbs up when performing lateral raises which is another common mistake as the thumbs should be pointed slightly down like pouring a glass of water especially at the top of the movement. Performing landmine lateral raises literally guides the lifter into the perfect path for performing lateral raises due to the rotational nature of the landmine. You’ll inevitably raise the arms up slightly to the front thereby appropriating the natural angular range of motion for lateral raises. In addition the rotational nature of the device angles the thumbs & palms down as you raise to the top of the movement further ingraining proper lateral raise mechanics.

Lastly, most lifters use excessive momentum, cheating, swinging, & shifting when performing lateral raises. To glean the benefits of this or any isolation exercise, the key is smooth & controlled motions. By incorporating the single arm plank this requires the lifter to employ smooth, strict, & controlled mechanics to maintain a neutral spine.

SET #2

When performed in this fashion the Diagonal Cable Fly is an excellent exercise for treating poor posture mechanics as it forces the shoulders and upper back into the proper position.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Single Leg Overhead Press (Mini Band Optional)	#6,#7,#8	2	4-5 per side (8-10 total presses)	60-90"	8-9	2-3"

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The single leg overhead press has always been one of my favorite combination stabilization and upper body movements. However, over the last year I’ve begun implementing the contralateral hip drive position more frequently as a means of creating greater full body tension as well as overhead pressing mechanics. Here’s why this is so effective.

Perhaps the single most common issue during overhead presses is poor core activation that inevitably produces excessive lumbar extension and low back arch. By relying on the contralateral hip drive position this not only helps improve hip and postural alignment but it insures that the low back can’t excessively arch since the core has to work overtime to maintain the contralateral flexion and extension position. To further increase both the effectiveness and maximize core activation, try adding a mini band as my NFL athlete Taylor Heinicke shows here.