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Heavy/Intense Workout

- Lower Body Emphasis -

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
BANA 2:1 Eccentric Leg Press	#1,#2,#3	2-3	5 per leg	90-120"	9-10	2-3"

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OPTION #1

Here I have my awesome client Leslie Petch demonstrating the bilateral assisted negative accentuated 2:1 protocol where you lower the weight with 1 leg and lift it with 2. This provides high levels of eccentric overload which has been shown to be very effective for producing functional strength and size. Yes the ROM could have been a bit deeper but the next stopper point would have been a bit too deep. When it doubt it's better to stop a bit too high than setting the safety stopper too low as this can compress the spine.

Research has proven time and again that eccentric overload is one of the most potent forms of training not only for building incredible levels of functional strength and hypertrophy but also for reducing risk of injury. While it’s fairly easy to apply this concept to various upper body movements (e.g. partner assisted negatives on bench press) this can be tricky to apply to lower body strength training, particularly compound movements. That’s because performing supramaximal squats, deadlifts, lunges, and hinges can be quite daunting and oftentimes semi risky. It’s for this very reason I’ve written several articles highlighting the implementation of the Power Rack Eccentric Potentiation Protocol (PREP) and how to apply it to barbell squats and other compound lifts.

However, one other unique method I frequently incorporate with my athletes to safely and effectively apply eccentric overload to lower body compound movements such as squats, lunges and deadlifts is the BANA. The BANA (bilateral assisted negative accentuated) method also known as the eccentric accentuated 2:1 method (i.e. up with 2, down with 1) is one of my favorite eccentric overload methods. Not only does it produce incredible gains in functional strength and hypertrophy, it also very effectively targets each limb individually during the eccentric portion of the lift.

Essentially what you’re doing is performing the concentric phase of the lift with 2 limbs and the eccentric phase with 1 limb thereby providing greater eccentric overload during that eccentric or negative movement. Unfortunately, this technique is often limited to machines (i.e. leg extensions, leg curls, and leg press) especially when it comes to lower body training. However by strategically applying this method to the biomechanical drop rep protocol (similar to biomechanical drop sets only the adjustment happens mid rep rather than mid set) we can just as effectively apply this method to lower body compound movements such as the leg press.

OPTION #2

This next exercise is a Longitudinal Trap Bar Kickstand Deadlift. Longitudinal protocol requires greater motor control. Kickstand provides benefits of single leg training + similar overload of bilateral training.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Oblique Sling Contralateral & Ipsilateral Hang Clean	#1,#2,#3	2-3	3 reps per side (both contralateral and ipsilateral)	60"	7-8	N/A

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MAIN OPTION

This next exercise is a Contralateral Oblique Sling Clean. The emphasis is to drive the elevated leg/knee to create strong hip extension & glute activation of the support leg. The loading phase (not the catch phase) is where you see the direct oblique sling carryover to athletic performance as the opposite glute & lat are working together during the RDL. This can and should also be performed ipsilateral fashion as shown at the following link: https://www.youtube.com/watch?v=3AsiM0n-I24

ALTERNATE OPTION

If you’re looking to master your jumping and landing mechanics, try performing eyes closed jumps with a brief eccentric isometric protocol as I have my awesome 62 year old client Mitch performing here. Yes, jumping can be performed by most populations provided mechanics are proper and safe. The eyes closed elements helps clean up mechanics a step further although when first implementing this protocol its quite challenging particularly the landing.

Eyes-closed training is something I frequently incorporate with all of my clients and athletes. That’s because it improves movement mechanics and muscle function. In fact I’ve seen it do wonders for my clients and athletes almost immediately. The reason for this is that closing your eyes on any exercise forces your muscle spindles and other proprioceptive mechanisms to work overtime in order to stabilize the movement and control the load. In other words it teaches the lifter to rely more on kinesthetic awareness and somatosensory feedback rather than sight.

Instead of watching your way through the movement, feel your way through the movement. This is further emphasized when combined with eccentric isometric protocols. Even when the eyes are opened the lifter should be more tuned into their sense of feel than their sense of sight. Simply put, lift by feel not by sight.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Bird Dog Bear Crawl	#1,#2,#3	2-3	20" per leg	2-3 minutes	8-9	N/A

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This next exercise is a bird dog bear crawl drill also known as the bear dog which is a great core, hip, & shoulder stabilization exercise I picked up from strength coach Lee Boyce. Definitely give him a follow as he’s got great content.

These are excellent for improving stability around the lumbopelvic hip complex which is critical for low back health. Besides being very sprinter specific & sport specific due to the contralateral hip activation (one foot being in hip flexion & the other in hip extension), these provide 5 unique benefits.

Perhaps the single most common mistake I see individuals make when performing ab rollouts is allowing their lumbar spine to excessively arch. Part of this is due to the fact that they’re simply attempting to roll out too far and use excessive range of motion which also overstretches the abdominal wall. However some of this is also due to the intense extension forces placed on the lumbar spine from ab rollouts. In fact, the very nature of the rollout is that it’s designed to be an anti-extension exercise where the lifter resists extension forces by keeping a neutral spine throughout. Here's what correct technique for the traditional ab rollout should look like. However, most lifters including many coaches produce varying degrees of lumbar extension during ab rollouts which not only minimizes tension to the core but also places undue stress on the low back. The bear crawl ab rollout directly addresses this issue head on. That’s because it’s literally impossible to hyperextend the lumbar spine if in fact the lifter maintains a perfect bear crawl position with a double 90-degree bend at the hips and knees. In other words, for the lumbar spine to extend, the knees and hips would also have to extend. I’ve used this technique on several dozen athletes and clients over the last few months and it’s been incredibly effective for eliminating most if not all traces of lumbar extension during ab rollouts.
The bear crawl rollout not only reinforces proper spinal positioning during ab rollouts, it also incorporates the dual-core activation method by targeting the muscles of both the lumbar flexors and hip flexors. In fact, many variable resistance companies frequently attempt to build abdominal machines that involve simultaneous lumbar flexion and hip flexion. Additionally, many popular ab exercises including hanging leg raises, knee tucks, jackknives, v-ups, and pike ups are also employed with the notion that targeting both the core and hips together will produce greater activation of the abs. Unfortunately many of these variations also sacrifice optimal spinal alignment as the athlete is forced to abandon neutral spinal mechanics. The bear crawl rollout directly targets these same muscles using very similar activation principles, however, the athlete is able to maintain a neutral spine throughout. In other words the bear crawl rollout involves anti-extension of both the core and the hips not to mention the knees.
Most individuals perform ab rollouts with excessive range of motion by attempting to over-stretch their abdominal wall. As with any exercise the goal should be optimal range of motion not excessive range of motion. Although the bear crawl rollout represents a movement that involves a slightly abbreviated range of motion compared to standard rollouts, this also helps eliminate overstretching. If you tend to collapse on ab rollouts or have trouble finding your natural stopping point, bear crawl rollouts are a simple but effective method to quickly resolve this.
Consciously contracting your glutes while performing ab rollouts or any anti-extensor core exercise is plain wrong. Instead focus on firing your core and hip flexors. This is something I’ve stated repeatedly over the years but it’s worth repeating as many fitness professionals are still erroneously applying this cue to their training. In fact, one of the main reasons why individuals perform ab rollouts with an excessive range of motion is because they emphasize the “glute squeeze” cue. This is the single worst training cue you could use on any anti-extension core exercise including rollouts, planks, pushups, and even hollow body holds as the hip flexors (not the hip extensors) should be firing aggressively. During any anti-extension core exercise, the stomach should remain pulled in and the hips should remain tall and relatively high as this facilitates a hollowed core position similar to a hollow body leg raise. Dropping the hips even slightly, reduces this hollowed core position and places undue stress on the low back (i.e. extension forces) not to mention the core musculature loses significant intramuscular tension. Flexing the hip flexors helps to promote optimal mechanics as the hip flexors resist the very thing the rollout is attempting to do to your spine, namely hip and lumbar extension. Contracting the glutes (hip extensors) works against optimal body mechanics as it simply adds to the already high levels of extension forces working against the hips and core. Simply put, because the ab rollout is an anti-extension exercise (of the spine and hips) this necessitates activating both the anterior core musculature and hip flexors as they work in conjunction with each other. Again this is similar to many core movements such as pike ups, leg raises, knee raises, body saws, and hollow body leg raise holds. Forcefully contracting the glutes on any of these would not only be detrimental and degrading to natural body mechanics but it would feel incredibly unnatural and dangerous. In addition, squeezing the glutes emphasizes hip extension and inhibition of the hip flexors (as these muscles cannot co-contract when a prominent force vector acting in one direction is present) which is exactly the opposite of what should be occurring during any anti-extension movement. If anything there should be a slight V position in the hips as they sit tall throughout which helps to hollow the core and further resist extension. With all of this said, the bear crawl ab rollout directly reinforces this principle as the hip flexors are contracting throughout to maintain a 90 degree hip bend. If you’re still on the fence about whether or not you should be contracting your hip flexors or hip extensors during ab rollouts, planks, or any other anti-extension exercise, give the bear crawl rollout a spin. You’ll immediately see how important the hip flexors are and how counterproductive it is to forcefully contract the glutes during anti-extension movements.
The bear crawl rollout is incredibly effective for reinforcing proper shoulder mechanics during anti-extension movements. Most athletes have a tendency to move their shoulders into excessive elevation and protraction by allowing the extension forces to yank their shoulders up and over. Besides ingraining faulty upper body mechanics this also reduces stress to the core while placing undue stress on the spine. Due to the semi-rigid and tighter setup, the bear crawl position helps pack and centrate the glenohumeral joint into a very natural and stable position. As a result you’ll be more likely to perform rollouts without forfeiting optimal shoulder mechanics.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Oblique Sling Single Leg RDL and Cable Row	#4,#5,#6	2-3	5-6 per leg	60"	8-10	3"

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MAIN OPTION

The oblique sling single leg RDL & cable row is one of my favorite oblique sling sport specific movements that addresses strength and motor control throughout the posterior chain as well as the core and hip flexors.

OPTION #2

For this next exercise, we'll be applying the BANA 2:1 (bilateral assisted negative accentuated) training protocol from Exercise #1 to the leg curl. This is one of the best ways to improve hamstring strength and size while also helping to prevent injuries to the posterior chain.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Split Bent Over Dumbbell Rows on Foam Roller (Foam Roller Optional)	#4,#5,#6	2-3	2-3 per leg	60-90"	8-9	1-2"

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If you haven’t figured out by now I have a bit of a thing for the foam roller and not because I use it for soft tissue work. In fact I’m somewhat of an advocate against consistent use of foam rolling and soft tissue work which I highlight in my book Movement Redefined.

With that said, I do enjoy using the foam roller as a means of enhancing the instability, proprioception, motor control, and effectiveness of basic movement patterns. Here’s a very effective variation involving a split stance hinge and bent over row combination. Besides absolutely thrashing your entire posterior chain including the upper back and lats as well as the glutes and hamstrings, there are 7 reasons why this movement is so effective.

Eliminates momentum common with bent over rows. Due to the fact you’re in a stride or split stance position with a semi-inline foot placement, you’ll be forced to use strict form in order to maintain control of your body and load.
Stretches both the hip flexor and extensor. Few exercises involve stretching the hip extensor and hip flexor muscles of opposing legs. This is one of the few exercises that does so as you hold a combination lunge and hinge position. Essentially the front leg allows eccentric elongation of the glutes and hamstrings while the back leg involves eccentric lengthening of the hip flexor. This does wonders for lumbo-pelvic hip function and alignment as well as overall posture.
Addresses balance and stability. Because you’re holding a stride or lunge-style position with a narrow base of support, you’re simultaneously working on lower body balance and stability while also crushing your entire posterior chain. As a result this is also a great foot and ankle strengthening exercise.
Addresses symmetry in lower body. If you have asymmetries or imbalances from side to side (which most lifters do), this bent over row variation will quickly expose it. Spend several sessions cleaning up your form on this exercise and I can guarantee you you’ll significantly improve these issues and improve your overall muscle function.
Crushes the upper regions of the back and lats. Performing bent over rows while holding a stride/lunge variation of a hip hinge creates a slightly more upright position than most bent over rows as it modifies the angle of pull. As a result this slightly more upright position tends to target the higher regions of the upper back and lats that are responsible for postural control as well as giving the appearance of a massive frame.
Involves a more low-back friendly row. Most bent over rows can be quite strenuous on the low back and spine. Although this is oftentimes a result of faulty mechanics and various imbalances/weaknesses, performing bent over rows from a split stance or lunge position is actually more friendly on the spine and low back.
Allows a more natural dumbbell row position. Performing bent over dumbbell rows can be tricky as the dumbbells tend to get in the way of the legs. Unfortunately this can cause the lifter to change or modify their rowing technique in order to avoid running into their knees and thighs. The split stance position creates a more narrow hip position (the dumbbells only have to move around one hip rather than two) thereby allowing the dumbbells sit very naturally to the sides of the torso. This creates a much more natural rowing position and comfortable path of movement.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Oblique Sling Half Body Off Chest Press	#4,#5,#6	2-3	3-5 per side	2-3 minutes	4-5	2-3"

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The oblique sling half body off chest press is one of the most deceptively brutal full body exercises you can do that not only targets the chest, shoulders and triceps but also blasts the core and hips.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Eyes Closed Squatting Lat Pulldown	#7 & #8	2	4 per side	30-60"	5	2-3"

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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. With that said, here are 10 reasons why you should include squatting lat pulldowns in your training routine.

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
Pizza Press	#7 & #8	2	3 per arm	2 minutes	5	2"

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OPTION #1

This one’s a bit funky looking but it serves a very distinct purpose. Most lifters lack ability to properly centrate their glenohumeral joint. This deficiency is even more pronounced during the overhead press. The pizza plate press (using the flat side of an old-school iron weight plate) will give you immediate feedback as to whether or not your shoulder mechanics and overhead pressing technique are dialed in. If you fail to create 3-dimensional shoulder stability by depressing, retracting, and medially rotating your scapula and shoulders towards your spine you’ll dump the weight plate.

Simply, hold an old-school iron weight plate flat in your hand and perform a press while tucking your elbows to the front of your body. Even if you’re able to avoid dumping the load, record yourself and observe the weight plate. If the plate stays completely parallel to the floor while keeping your elbows tucked to the front of your body then you know that your shoulder function and overhead pressing mechanics are most likely spot on. If the plate fails to stay parallel to the floor then you’ll want to address your specific areas of weakness before you produce further dysfunction and significant injury.

OPTION #2

The landmine squat and landmine overhead press are 2 of my favorite drills. Here's a great way to combine them to blast your lower body and upper body simultaneously in one brutally tough yet functional overhead squat and press exercise. Focus on bracing your core and abs to minimize lumbar extension. Additionally try to pull into the 90 degree squat throughout in order to avoid having your body start moving upward. 10 reasons why this is so effective. Read more in full article at https://www.advancedhumanperformance.com/blog/functional-arm-training

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Single Leg Sprinter Hip Thrust on Foam Roller Superset with Eyes Closed BANA Leg Extensions	#9 & #10	2	5-6 per leg (for each exercise)	90"	9-10	3"

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PART #1

Part 1 of this exercise is a sprinter hip thrust with the longitudinal foam roller method. Besides being insanely difficult, here’s why these are so effective. Glute bridges & hip thrusters are very effective for isolating 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 & hip thrusters with little if any attention to proper foot & ankle activation which is of the utmost importance.

In fact, when the feet & 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 & improper mechanics.

As soon as my athletes learn to activate their feet & ankles during glute bridges & hip thrusters, the muscle-mind connection with their posterior chain & overall activation of their glutes & hamstrings goes through the roof oftentimes with them having to stop the drill for a few seconds due to glute & hamstring cramping. It’s as if foot & ankle activation is the missing link keeping many individuals from truly activating their glutes.

With this in mind I’ve found foam roller bridges & hip thrusters particularly effective for fixing these issues for a variety of reasons.

PART #2

If you're looking for a simple yet brutal method for blasting the quads and building significant levels of muscle mass in the thighs, try the Bilateral Assisted (BANA) 2:1 Eccentric Accentuated leg extension method - the same protocol as highlighted in Exercise #1 of today's workout. Just prepare yourself for a major burn.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Barbell Lunge on Foam Roller	#9 & #10	2	5 per leg	2-3 minutes	8-9	2-3"

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This variation is simple yet incredibly challenging. Simply place your back foot on the foam roller and perform any type of lunge (barbell, dumbbell, goblet, etc.) while using an eccentric isometric protocol (slow eccentric followed by a pause in the bottom position). Placing the back foot on the foam roller provides several unique features that literally help clean up lunge and split squat mechanics within seconds. Here are 6 common problems this variation addresses:

The anti-rolling foam roller lunge forces the lifter to place a majority of the weight on the front leg in order to avoid having their back foot roll backward off the foam roller. Many individuals place too much stress on the back leg and forget that a lunge is nothing more than a single leg squat with slight support from the back leg.
The anti-rolling lunge on a foam roller forces the lifter to use the necessary hip hinge mechanics and forward torso lean to successfully complete the movement. Attempting to stay upright, which happens to be one of the most common lunge mistakes, will be immediately punished as it will place too much strain on the back leg causing that foot to roll off the foam roller.
This lunge variation requires the lifter to keep the back heel up by staying tall and high on the ball of the back foot. In fact, a proper lunge involves having the back foot/heel approximately parallel to the wall throughout the duration of the lunge. As soon as the back heel drops it promotes sagging hips, weak core, excessive loading onto the back leg, and also minimizes the all-essential hip hinge mechanics. In order to avoid rolling off the foam roller the back heel must remain tall throughout this variation.
The anti-rolling foam roller lunge is one of the most effective lunges for teaching smooth and crisp mechanics. Attempting to muscle your way through the lift or use excessive momentum will result in immediate loss of control as the foam roller will begin to roll away. As a result, the lifter will be required to use incredibly strict form with constant tension on the muscles. In fact the degree of metabolic stress and mechanical tension this places on the entire musculature of the thigh is difficult to replicate with any other exercise. Just be prepared for a ridiculous burn and don’t forget I told you so.
Overextending at the top of the lunge and simply standing too tall at the completion of each rep is another subtle yet common mistake. Not only does this take tension off the working muscles and place stress on the low back but it pulls the individual out of proper alignment by eliminating the hip hinge position (which should be kept from start to finish). With the foam roller if you over-extend at the top it’s game over as your foot will roll right off.
When it comes to enhancing balance and stability, the anti-rolling foam roller lunge is one of the most effective lower body variations for improving these biomotor capabilities. Even the slightest loss of balance and mental focus will result in losing control and having to restart the movement.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Band Resisted Shin Raises (Optional)	#11 & #12	2	15	60"	8	1-2" hold at top

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Increasing strength and innervation to the shin and ankle dorsiflexor muscles is critical for improving foo and ankle function as well as overall lower body mechanics. Although there different devices that can be used to perform resisted toe/shin raises, band resistance is very simple and practical. These drills can be performed using single or double leg. In addition you can use a plate under the entire foot (to increase tension) or under the heel only with the forefoot hanging off the plate (this allows greater stretching of the shin muscles at the bottom of the movement). Several sets of 10-12 repetitions using a several second pause in the stretched and contracted positions is ideal.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Dumbbell Calve Raises (Optional)	#11 & #12	2	12	2 minutes	8	2" hold at top

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Here's a simple yet fairly difficult calve exercise as the lack of support forces the smaller stabilizers of the calves, shins, ankles, feet, and tibia to work overtime to lock the movement in. It's also a great way to work on grip strength and trap activation particularly if you go heavy.