Member Navigation

Quick Start

FAQ's

Contact Dr. Seedman

Intense Neuromuscular Stabilization and Activation Routine

- Full Body Emphasis -

See Exercise Details

WORKOUT SUMMARY (+ CLICK TO ENLARGE)
SEE BELOW FOR YOUR DETAILED WORKOUT WALKTHROUGH

See Exercise Details

EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Single Leg Squats with Bumper Plates (Jump optional)	#1,#2,#3,#4	2-3	3 per side	60"	8-9	2-3"

Read About Exercise

This exercise involves single leg jump squats with bumper plates. If it's too challenging, the jump is optional. The use of bumper plates teaches the athlete how to stay tight during both the jumping & landing phases as intense grip activation has been shown to produce concurrent activation potentiation (CAP) and full body tension. In other words it helps eliminate energy leaks. As a result this creates greater neural drive working extremities thereby enhancing spinal rigidity, force absorption capabilities, power output, & proper biomechanics.

See Exercise Details

EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Foam Roller Ab Walkout/Ab Rollout	#1,#2,#3,#4	2-3	2-3 (each rep takes around 10")	60"	7-9	N/A

Read About Exercise

OPTION #1

This next exercise is an ab walkout on the foam roller. Essentially this is combining elements from both the traditional ab walkout & ab rollout exercises. This is one of the most intense core exercises you’ve ever performed not to mention one that torches your upper body. Besides crushing the entire core & abdominal musculature it also taxes the lats, shoulders, chest, shoulder stabilizers, & smaller muscles around the lumbopelvic hip complex. In addition, there’s significant anti-rotation and rotary stability component involved. That’s because ab walkouts already involve a significant level of rotary stability due to the alternating single arm nature of the exercise. However, because of the substantial instability and volatility of the foam roller each step forces the core & lumbopelvic hip complex to work overtime to lock the movement in.

Besides increasing instability & requiring higher levels of motor control & strength, the foam roller further increases extension forces acting on the spine even compared to normal ab walkouts as the foam roller essentially wants to roll out & away from you throughout. Simply, the combination of moving into a long lever plank while keeping your hands steady on a foam roller creates incredibly high levels of extension forces on your spine, hips, & torso all of which you must resist by firing the daylights out of your core & abs.

These are also incredibly effective as a conditioning tool as you’ll feel more winded & out of breath after doing these than just about any form of high intensity or interval cardio. I recommend performing several sets of 2-3 walkouts as each rep should take a 8-15 seconds.

Lastly in case you’re wondering, NO I don’t have any of my clients & athletes foam roll as performing eccentric isometrics on basic movements provides all the therapeutic modality they need.

OPTION #2

The single leg ab rollout on a stability ball not only blasts the core but also hits the obliques and entire abs as well as the hips and stabilizers.

See Exercise Details

EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Tabletop Renegade Row	#1,#2,#3,#4	2-3	4 per side	60"	8-9	2-3"

Read About Exercise

OPTION #1

The renegade row is one of the most effective combination back and core stabilization movements there is. Unfortunately many lifters allow their torso to twist and rotate excessively as a means of cheating their way through the movement and taking tension off the core. To fully exploit all the benefits of renegade rows it’s imperative that the torso and spine stay as square and parallel to the floor as possible while resisting rotational forces.

Besides placing even greater tension on the core musculature, implementing the tabletop technique into renegade rows forces the lifter to use precise form and proper execution, as even the slightest bit of rotation and twisting will cause the weights to slip off the back. This is one of the most physically demanding variations you’ll ever perform however the stimulation to your core and lats will be well worth the effort as the transfer to other heavy compound lifts will be significant.

OPTION #2

The bent over trap bar row and RDL combo is a simple yet effective mass builder for the entire posterior chain and upper back that also enhances posture and tends to be more low back friendly than bent over barbell rows since the load is closer to the center of mass.

See Exercise Details

EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Eyes Closed Incline Dumbbell Chest Press with Leg Raise	#1,#2,#3,#4	3	5	2-3 minutes	8-9	1-2"

Read About Exercise

Just like squats or any other movement pattern the goal is optimal ROM not excessive ROM. This typically occurs at 90 deg especially on large compound movements such as squats, presses, pulls, hinges, & lunges. Unfortunately many folks use dumbbells on chest presses to achieve a greater ROM & greater stretch. This represents a faulty & counterproductive method as you end up overstretching the tendons, ligaments & connective tissue while also allowing the muscles to relax to varying degrees in order to allow for such an excessive ROM. Instead, dumbbells should be used for the sake of hitting each limb independently as well as for providing a shoulder & joint friendly pressing option as the neutral grip feels very comfortably & safe for most athletes.

Use a brief eccentric isometric protocol to help dial in the mechanics & find the optimal 90 deg stopping point as eccentric isometrics help the lifter fine tune their form due to the enhanced proprioceptive feedback. In fact it’s almost impossible to go significantly past 90 provided you stay tight & lock your posture in as you would literally have to sacrifice maximal full body tension as well as alignment in order to achieve greater depth. This is not dissimilar to what occurs during a deep ATG squat or any movement where you go past 90.

Lastly you’ll notice Jordan is using a hollow body leg raise protocol. This provides 7 unique benefits. There are 7 reasons why this is so effective

Learning to drive with the hips and legs during chest presses is an essential component for maximizing force production and pressing mechanics. However, many lifters lack the ability to fully engage their upper body musculature and rely excessively on their legs to help press the weight up. As a result the stimulus to their chest, shoulders, and triceps, is minimal. Implementing the leg raise protocol during chest presses is a very effective method for resolving this as it helps to isolate the upper body by eliminating the assistance of the legs. This is also the grand equalizer of all bench press protocols as it’s truly an indication of upper body strength.
By using this method to periodically isolate the upper body pressing muscles this helps create a stronger muscle mind connection with the targeted musculature. Once these enhanced neural connections are grooved into your CNS, transferring these improved activation patterns back to standard chest pressing variations will inevitably result in increased pressing power.
With consistent use of the leg raise chest press protocol you’ll notice increased hypertrophy to the chest, shoulders, and triceps, as the amount of intramuscular tension and metabolic stress will be significantly greater than you would typically find with standard chest presses. In fact the degree of metabolic stress and mechanical tension to the local musculature will be greater than just about any chest pressing variation you’ve ever attempted.
With the leg raise chest protocol you’ll experience increased activation of the core and surrounding stabilizers. The increased recruitment of these areas will greatly improve your motor control, balance, and stability. Once you return to standard chest pressing variations you’ll feel unusually locked in with your mechanics as you’re CNS will be more dialed in than ever.
Learning to fire the core and avoid excessive lumbar arch during chest presses is something many lifters struggle with. In fact over-arching the lumbar spine during the bench press is a sure-fire way to both injure your low back and eliminate the growth-inducing stimulus of the chest press itself. Using the leg raise position eliminates this as the core must work over-time to stabilize the spine and pelvis by keeping it neutral.
Enhanced core stability and spinal rigidity aren’t the only stabilization components addressed during the leg-raise chest press position. Because the lifter has no firm foundation with his or her legs, their bodies are in a fairly vulnerable and unstable position while lying on the bench. Excessive momentum, shifting, asymmetrical pressing, or cheating can easily result in loss of balance. As a result the lifter is forced to eliminate compensation patterns and rely on crisp yet smooth motions to complete the exercise. This means more tension to the targeted musculature and less tension on the joints.
The leg raise chest press technique indirectly improves the lifter’s ability to activate the upper back and lats as well as tuck the elbows. The reasoning is a bit complex but see if you can follow. When the legs and hips are driving into the floor (during standard chest presses) this allows the lifter to set a base with their feet and another base with their upper torso. By pushing from these two points this creates an almost-coiled like, spring-loaded position making it easier to tuck the elbows, fire the lats and upper back, and depress the shoulders. This represents optimal pressing mechanics for any traditional chest press particularly when attempting to maximize strength development. Unfortunately many lifters lack the ability to recruit their upper back unless they can create tension with their legs. But even then, their upper back activation is sub par at best.

By eliminating the legs from this equation, it becomes exponentially more difficult to fire the lats and depress the scapula as you’ll no longer have a solid lower body foundation to press into. However, over time, the lifter will be forced to adapt to this by mastering the ability to fire the upper back and tuck the elbows as a means of ensuring control of the load and their body. Once the lifter can harness their ability to activate the lats and create proper shoulder centration while keeping their legs elevated, the muscle-mind connection this produces in the lats, upper back, and shoulder retractors is incredibly high. After mastering this, returning to standard chest press with the legs firmly planted will feel more powerful than ever as your ability to lock the scapula in and engage your upper back will be exponentially improved.

See Exercise Details

EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Eyes Closed Goblet Good Morning	#5 & #6	2	5	60"	8	2"

Read About Exercise

If you’re looking for a good morning variation that reduces stress to the low back and spine while still pummels the entire posterior chain look no further than the front loaded variations such as this goblet version. The front loading position targets the core, abs, and spinal stabilizers quite intensely. These are also surprisingly brutal on the upper back, shoulders, and arms as you’ll be working overtime to keep the weight held tightly against the chest.

QUICK BREAKDOWN

The good morning exercise is nothing more than a traditional hip hinge movement except the weight is loaded above the center of mass typically on the upper traps and back like a barbell squat. Rather than squatting down by bending the knees and hips at the same rate, the lifter will simply hinge over at the hips while maintaining a soft knee position throughout. When it doubt it’s better to have a bit more knee bend than not enough.

Focus on finding the natural stopping position which will be at approximately 90 degrees (slightly above parallel). In reality, the movement pattern is identical to an RDL (Romanian deadlift) or any other hip hinge movement for that matter.

With that said, as long as your technique is locked in, going heavy on good mornings isn’t an issue as I'm showing here with 315 pounds. In fact you're at a greater risk for injuring your back with light weight and poor form than you are with heavy weight and strict technique. It's all about the mechanics. Lastly, focus on using the eccentric isometric protocol to optimize your body mechanics as illustrated in the video.

See Exercise Details

EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Chaos Bulgarian Squats with Bumper Plates	#5 & #6	2	4 per side	2-3 minutes	8-9	2-3"

Read About Exercise

Here is an eccentric isometric chaos Bulgarian split squat that also hammers the grip & forearms. Just about every athlete can benefit from improved balance, stability, hip mobility, grip strength, motor control, & symmetry. This drill literally addresses each of these areas.

Not only does the bumper plate pinch blast the forearms but it actually helps improve stability & full body tension. That’s because intense grip activation has shown to produce concurrent activation potentiation (i.e. irradiation) thereby increasing neural drive to the extremities. This is a fancy way for saying it helps you stay tight & eliminate energy leaks which in turn improves balance, alignment, stability, motor control, & force production.

When performed with eccentric isometrics this does wonders for improving lower body muscle function as the eccentric isometric is the single most effective strategy I’ve used to enhance body mechanics & fine-tune movement patterns. That’s because the increased proprioception & sensory feedback from the eccentric emphasis helps the athlete fine-tune their movement & mechanics. Check out Meghan Callaway’s page for more awesome chaos lunges.

See Exercise Details

EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Overhand Pullups or Chaos Pullups	#7 & #8	3	5	60"	8-9	2-3"

Read About Exercise

If you're looking for a unique and effective way to master your pull-ups and chin-ups while also crushing your upper back and lats try these chaos pullups and chinups. As an added bonus they also blast the biceps and forearms.

While there are a number of unique methods I periodically employ to help clean up pullup form and mechanics I’ve recently found that the chaos pullup is quite effective for enhancing pullup and chin-up technique. The set up for the pull ups is similar to the chaos pushup where the athlete performs pushups off of bands anchored to the pins of a squat rack. In this video I demonstrate the pronated grip (using several bands to help support a heavier bodyweight) while my awesome client Leslie Petch performs the underhand or chin-up variation. Besides being brutally intense there are 7 reasons why chaos pullups and chin-ups are so effective.

The kipping pullup is perhaps the single worst exercise creation in the modern day fitness industry. Besides leading to a number of muscular dysfunctions and movement aberrations throughout the kinetic chain, it does little if anything to build functional strength and muscularity. Attempting to perform even the slightest kipping maneuver while doing the chaos pullup will cause the body to bounce around in an uncontrollable fashion. As a result, the chaos pullup helps eliminate the dysfunctional and aberrant kipping syndrome that’s plagued the fitness industry for the last decade.
The chaos pullup does wonders for eliminating the all-too-common over-pulling syndrome. Many lifters feel compelled get their chin over the bar when performing pullups. This produces a number of dysfunctional mechanics not to mention shoulder issues and postural misalignment. The chaos pullup teaches the lifter to terminate the top end range of motion slightly above chin level which happens to be the optimal range of motion for both pullups and chin-ups. Any amount of excessive over-pulling and trying to reach the chin over the bar will cause the lifter and the bands to bounce and shift.
Oscillating kinetic energy such as that produced from the hanging band technique as well as perturbation training is incredibly effective for improving proprioception and kinesthetic awareness. That’s because it wakes up muscle spindles ultimately providing a greater sense of feel and enhanced body positioning. The chaos pullup is one of the most effective ways to incorporate this form of oscillating kinetic energy into vertical pulling movements. However, if you do have a partner, employing the perturbation method to either the chaos band method or trap bar pullup is very effective as well.
Excessive momentum and jerky movements are both common problems lifters experience when performing pullups. Learning how to eliminate momentum and perform perfectly rigid and strict pullups is something that will do wonders not only for enhancing your vertical pulling mechanics but also for blasting your upper back and lats. In fact, the lifter will be almost required to use eccentric isometrics during their pullups to maintain control. As a result, the chaos pullup is an exceptional functional hypertrophy builder for the upper back and lats as well as the arms due to the high levels of mechanical tension and metabolic stress produced from the ultra strict form
Besides acting as a powerful stimulus for inducing functional strength and hypertrophy in the upper torso, the chaos pullup can do wonders for cleaning up shoulder issues and postural misalignment. That’s because it promotes proper shoulder packing and centration of the glenohumeral joint not to mention rock solid postural alignment.
Learning to keep the core tight and maintain a neutral pelvic position is important for any movement including pullups. If the lifter attempts to pull their pelvis into either excessive anterior or posterior pelvic tilt and moves out of neutral position, the misalignment will cause their entire body to bounce thereby providing immediate feedback. To keep the band and body locked in, the core will be required to stay aggressively activated throughout.
Whether you want to admit it or not, the muscle mind connection is real. Unfortunately many lifters struggle to feel their lats and upper back working when performing pullups typically as a result of faulty mechanics and excessive momentum. Fortunately the chaos pullup and chin-up is one of the most effective vertical pulling variations you’ll ever use to help establish a strong muscle mind connection throughout the lats and upper back.
Like any pull-ups, chaos pull-ups are highly adaptable and versatile as they can modified using a number of progressions including sprinter pull-ups, leg raise pull-ups, knee raise pull-ups, dead bug pull-ups, and more.

See Exercise Details

EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Half Kneeling Overhead Press (Bands Optional)	#7 & #8	2	4 per side	2-3 minutes	8-9	2"

Read About Exercise

MAIN OPTION

This next exericse is a half kneeling overhead press. The combination of the oscillating kinetic energy combined with an unstable base does wonders for cleaning up form aberrations, misalignment, & energy leaks. Also notice how Julian is hitting 90 deg mechanics which is optimal not only for joint & tissue health but also for maximizing functional strength & size.

ALTERNATE OPTION

This next exercise is an overhead pizza plate Z press. Most lifters lack the ability to properly centrate and pack their glenohumeral joint during high force activities. This deficiency is even more pronounced during overhead movements. The pizza plate press will give you immediate feedback as to whether or not your shoulder mechanics and overhead pressing technique are dialed in. This is even further magnified when using the Z press protocol due to the more biomechanically challenging position that requires greater levels of motor control, stability, mobility, and technique.

If you fail to properly depress and retract your shoulders particularly during the eccentric phase of the exercise you’ll likely dump the weight plate. Simply, hold an old-school iron weight plate flat in your hand and perform a press while slightly tucking your elbow 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 semi-tucked 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 and dysfunction.

Although the effects are similar to a bottoms up kettlebell press, the pronated grip used here has even better transfer to barbell exercises as well as sports that involve pushing maneuvers (i.e. football lineman). Finally, if you don't have a partner you'll want to perform these in a single arm fashion which places greater strain on the core and spinal stabilizers due to the unilateral offset load.

5 BENEFITS OF THE Z PRESS

BENEFIT 1

Many lifters have a tendency to over-arch their lumbar spine when performing overhead presses simply because they lack the proper t-spine mobility and core activation. The Z press literally forces the lifter to do both of these (achieve t-spine extension and anterior core activation) as anything less will result in the inability to control the movement.

BENEFIT 2

The Z press is one of the best variations for teaching proper lockout mechanics and overhead slot position. Many lifters finish the lockout position with the weight too far in front of their torso. At the finishing position of the overhead press also known as the slot position in Olympic weightlifting, the arms need to be locked out slightly behind the lifter approximately in-line with the ears yet not too far behind them. The Z-press quickly corrects this as anything but a proper lockout position will also result in loss of balance and motor control.

BENEFIT 3

Another very common problem on overhead presses is cervical hyperextension where the lifter essentially tilts their head up (i.e. eyes towards the ceiling) as means of completing the lift. While this can temporarily cause the overhead press to feel somewhat easier this common compensation pattern places undue strain on the neck as well as the traps and glenohumeral joint. Although the head should be tall and elongated during the overhead press there shouldn’t be excessive extension and certainly not hyperextension of the cervical spine. The Z press helps correct this as any degree of excessive cervical extension will cause the lifter to lose their balance and control.

BENEFIT 4

Excessive momentum and sloppy mechanics are commonplace for many lifters particularly during compound movements. This is even more prevalent on the overhead press as it tends to be one of the more challenging movements to overload with heavy weights. As a result, lifters with large egos tend to employ heavier loads than they can properly handle thereby degrading overhead pressing mechanics even further. The Z press is one of the most humbling lifts not only because you’ll be forced to use lighter than normal loads but it also requires the lifter to slow the movement down and use crisp controlled mechanics in order to avoid losing their balance. In fact, most lifters will inevitably need to perform them using an eccentric isometric protocol in order to successfully complete the lift.

BENEFIT 5

The Z press is incredibly versatile and can be modified and regressed through a number of methods. Here are some of my personal favorites.

See Exercise Details

EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Eyes Closed kneeling Dumbbell Curls	#9 & #10	2	8	60"	8-9	2-3"

Read About Exercise

For most of my clients 80% of the exercises are fundamental & the other 20% are unique & advanced. Just because I post many unique variations doesn’t mean those comprise a majority of the workouts. In fact, it’s just the opposite. By hammering the basics with eccentric isometrics this helps us master our body mechanics so that when presented with advanced exercises our body is prepared.

I wanted to post an eccentric isometric biceps curl as I’ve had many questions on how eccentric isometrics can be applied to isolation drills. When performing isolation movements such as bicep curls, tricep extensions, leg curls, & leg extensions I’ve found the key for using eccentric isometrics is to not fully extend the joint & stop approximately 20 degrees short of lockout. This is different than compound or multi joint movements as there are multiple joints involved and completing the movement through full extension is ideal. For isolation movements this can place excessive tension on the joint. One factor both isolation movements & compound movements have in common is stopping at approximately 90 deg when in the flexed position.

See Exercise Details

EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Chaos Tricep Extension	#9 & #10	2	6	2-3 minutes	9	2"

Read About Exercise

OPTION #1

Want to take your tricep training to another level? Try these chaos band bodyweight skull crushers as shown by my awesome client and national level figure competitor Leslie Petch. Besides reinforcing sound technique and mechanics due to the instability of the bands, this chaos band skull crusher is a fantastic functional hypertrophy exercise for the arms particularly when using the eccentric isometric protocol as Leslie does here. That’s because it pulverizes the triceps with incredible high levels of intramuscular tension, metabolic stress, and muscle damage all of which kickstart the muscle growth mechanism.

Additionally the bands create intense oscillating kinetic energy and unpredictable perturbations thereby enhancing proprioceptive feedback and motor unit recruitment. The end result is better shoulder centration/packing, more efficient mechanics, smoother contractions, and greater muscle mind connection with the targeted musculature.

As an added bonus these also annihilate the core as the abs and spinal stabilizers must work overtime to maintain a strong rigid position while resisting extension and instability. This further reinforces full body tension which increases motor control and muscle activation.

I recommend becoming familiar with the chaos band pushup variation first (a variation I was originally introduced from Tony Gentilcore and Jim Smith) as these are a bit more manageable. Once you can perform the pushups with perfectly executed eccentric isometric reps then you can progress to these bodyweight skull crushers. Just be prepared for one of the most intense full body tricep exercises you’ve ever attempted.

OPTION #2

This next exercise uses the BANA 2:1 Bilateral Assisted Negative Accentuated Training Protocol (down with 2 up with 1) on tricep pressdowns. This is incredibly effective for functional hypertrophy. I’ve also posted at least a dozen BANA variations over the last year. In fact, Friday I posted a landmine row using a similar method, however I received various questions about the reasons for this protocol therefore I wanted to use this more simple variation to illustrate the BANA method more clearly.

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 & hypertrophy but also for injury prevention. It’s for this reason I’ve posted numerous articles & methods over the years that highlight unique but effective protocols to take advantage of eccentric overload including the Power Rack Eccentric Potentiation Method, Compound Isolation Movements, Biomechanical Drop Rep, Eccentric Accentuated Push Press, Landmine Negative Training, Table Top Squeeze Press, and more.

With the BANA method, you’re performing the concentric phase of the lift with 2 limbs & the eccentric phase with 1 limb thereby providing greater eccentric overload during that eccentric or negative movement. For instance in this video Eric using 130 lbs which is approximately 40 more pounds than he could use if he were performing strict single arm tricep cable pressdowns without the assistance of the other arm. Simply, this allows him to overload the daylights out of his triceps with high levels of eccentric tension. Once again, the research is quite clear this is very very effective for functional strength & hypertrophy. Besides blasting the triceps, these also tax the core & abs due to the offset loading that wants to rotate & tilt your body.