Intense Workout
- Upper Body Emphasis -
WORKOUT SUMMARY (+ CLICK TO ENLARGE)
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| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Trap Bar Deadlifts & Partials (Trap Bar, Barbell, or Dumbbells) | #1,#2,#3 | 4 | 4,3,2,1 | 90-120" | 8,9,9,10 | N/A |
Option #1 (Trap Bar or Barbell)
Option #2
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OPTION #1
This first exercise is a partials deadlift from blocks. In this video Leslie is using a load equivalent to 3x her bodyweight. A few quick high level notes.
Trap bar deadlifts squats are arguably one of the most effective lower body exercises for athletes as the mechanics and overall body position mimic stances typically incorporated on the playing field. The transfer this has to athletic performance including jumping, running technique, landing mechanics, agility, & force absorption are significant.
They’re also incredibly effective for crushing the quads, glutes, & hamstrings. That’s because of the constant tension combined with significant overload that athletes can typically handle with the trap bar produce unprecedented levels of muscle damage & mechanical tension. These also produce significant growth in the upper back & traps due to the continuous axial loading that’s applied directly to the hands/arms. However, because the load is placed closer to the COG they’re safer than most deadlift variations.
OPTION #2
NOTE: If too challenging, do the following: (1) swap the barbell for a dumbbell and (2) swap the kettlebell with a dumbbell held in a curled position.
Here are 5 reasons to do this exercise?
The bottoms up kettlebell squat is a great squat variation for reinforcing staying upright and sitting back into the squat. Unfortunately it lacks the ability to overload the legs with ample weight. This variation helps remedy that.
The single arm barbell javelin suitcase squat or deadlift, while a very natural & effective movement, tends to place significant tension on the spine & low back. Fortunately by holding a bottoms up kettlebell position in the opposite arm, this helps maximize core activation (across the body), spinal rigidity, & full body tension, thereby insuring the low back & spine are fully protected throughout the movement while still being substantially loaded.
The level of full body tension, irradiation, & concurrent activation potentiation during these are through the roof. Not only does this increase neural drive to the working extremities including the legs, but it also teaches the lifter to stay tight from head to toe which has been shown to eliminate imbalances, energy leaks, & misalignment.
When it comes to cueing a lifter how to maintain a tight core & maximal spinal rigidity on axial loaded movements these are insanely effective.
- Because of the insane full body tension, core activation, spinal rigidity, strict alignment & elimination of energy leaks, the lifter will find it difficult if not impossible to use excessive range of motion & go past 90 deg. In essence it reinforces the optimal 90 deg squat position.
You’ll also notice brief eccentric isometrics used throughout. This helps maximize body mechanics & technique via enhanced proprioceptive feedback & muscle spindle activation
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| BANA 2:1 Incline Dumbbell Press | #1,#2,#3 | 3 | 4 per side | 60-90" | 8-9 | 2" |
Option #1
Option #2 (Trap Bar, Barbell, or Dumbbells)
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OPTION #1
The 2:1 eccentric accentuated protocol also known as the bilateral assisted negative accentuated training protocol (BANA) is one of my favorite eccentric overload methods. Not only does it produce incredible gains in functional strength and hypertrophy but it’s also very effective for targeting each limb individually during the eccentric portion of the lift. Essentially what you’re doing is perform 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 or cable systems such as seated machine rows, lat pulldowns, leg extensions, leg curls, chest press machines or other variable resistance pieces of equipment thereby limiting the degree of stabilization and motor control. However, this same concept can be applied to dumbbell chest presses as I show in the video using the incline press. The most weight I typically handle on incline dumbbell presses is 100’s. In addition, for the single arm variations (which tend to be a bit more difficult and demanding) that number is typically closer to 90 pounds.
By using this 2:1 BANA method I’m able to handle a 110 pound dumbbell thereby providing greater overload to the upper body. Additionally, the level of core activation is inordinately high as the degree of anti-rotation and rotary stability needed to control your body under such extreme unilateral offset positions is near maximal effort. In other words, during the eccentric phase it feels as though your body wants to rotate and flip off the side of the bench. And in case you were wondering, yes females can do this without chest discomfort as shown by my awesome athlete Leslie Petch in the second half of the video.
OPTION #2
Here’s a great way to improve hip & spine alignment on chest presses or any supine movements. Faulty spinal alignment, weak core engagement, & improper hip positioning is not only a common issue during standing exercises & axial loaded movements. It’s just as common on supine or lying exercises such as the bench press & floor press. For instance most lifters have a tendency to overarch their low back & lumbar spine as a means for compensating for weak upper back & lat strength. Raising the legs helps remedy that.
Unfortunately when athlete go into the 90 deg knee raise position they often create additional compensation patterns by allowing external rotation of the hips & creating faulty alignment in the lumbopelvic hip complex. Placing a foam roller between the knees helps remedy that. Additionally these issues tend to become more pronounced the more the athlete struggles with the set.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| BANA 2:1 Machine Row | #1,#2,#3 | 3 | 4 per side | 60-90" | 8-9 | 2-3" |
Option #1
Option #2 (Partner Tension Optional)
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OPTION #1
(Note: Use cables if no machine is available). The BANA 2:1 Row using a traditional variable resistance bilateral machine is a great way to crush the entire upper back and build some serious functional strength and size via eccentric overload, mechanical tension, and metabolic stress. Eccentric overload has consistently been shown to be one of the most effective training protocols for improving functional strength, hypertrophy, and injury prevention. The Bilateral Assisted Negative Accentuated (BANA) method, also known as the 2:1 Eccentric Accentuated Method, is an incredibly effective yet simple way to implement eccentric overload with a variety of exercises. Here’s one of my awesome clients Matt Jordan showing how it’s done on seated cable rows. Notice how he controls the negative even when he releases his arm. There are several benefits to this bilateral assisted negative accentuated technique.
It provides a unique contrast for stimulating strength and hypertrophy. Essentially the concentric phase is relatively light allowing the lifter to focus on smooth mechanics and text book form with a strong contraction and muscle mind connection in the upper back and lats. However, the unilateral eccentric phase improves maximal strength and recruitment of the highest threshold fast twitch fibers ultimately inducing significant muscle damage and mechanical tension.
The BANA technique also promotes symmetry throughout the upper torso as both sides are forced to perform unilateral work throughout the set.
The degree of core activation is unusually high for a horizontal pulling movement as each time you release one arm there will be significant anti-rotation and rotary stability elements attempting to pull your body out of alignment.
The bilateral assisted negative accentuated protocol is quite versatile and can be applied to a variety of movements. This includes lat pulldowns, leg extensions, leg curls, bicep curl machines, chest press machines, and any bilateral variable resistance machine. Eric Bach has also written quite a few extensive articles about this technique so definitely check out his page and give him a follow as he provides consistently great content.
OPTION #2
One of the most simple eccentric overload methods involves a partner providing added tension on the eccentric. Although this manual eccentric method can be performed using a number of methods such as on variable resistance machines as well as free weights, I’ve found that the landmine provides the perfect modality for providing manual eccentric tension. Here’s why. Applying manual eccentric overload on free weight exercises such as barbells can be a bit tricky & oftentimes risky as it can be quite difficult to apply a force vector in a perfectly vertical fashion. As a result this can lead to loss of control of the movement unless the force is applied in just the right fashion. In contrast, this works quite well on variable resistance machines, however, there’s little if any stabilization involved therefore less proprioceptive feedback & muscle spindle activation.
Additionally, variable resistance machine involve more mechanical motions rather natural movement kinematics. In fact, applying eccentric overload on machines where the athlete is required to conform to a pre-determined path forced on the lifter by the machine’s fixed apparatus can be tough on the joints and connective tissue.
However, the landmine provides the perfect blend of both free weights & machines. That’s because the spotter simply has to focus on applying added eccentric overload through one central, single focal point anywhere along the barbell rather than worrying about balancing the anteroposterior force vectors. Simply, it allows simple application of manual eccentric overload without loss of balance being an issue while still providing stabilization elements & natural movement patterns of free weights. This can be applied to landmine squats, presses, & more.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Eccentric Accentuated Lat Pulldown - Up with 2: Down with 1 Technique | #4 & #5 | 3 | 3-4 per side | 90" | 8-10 | 2" |
Option #1
Option #2
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OPTION #1
Want to maximize growth in your upper back and lats? Then take advantage of eccentric training. Eccentric overload has consistently been shown to be one of the most effective training protocols for improving functional strength and hypertrophy as well as helping with injury prevention. The Bilateral Assisted Negative Accentuated (BANA) method, also known as the 2:1 Eccentric Accentuated Method, is an incredibly effective yet simple way to implement eccentric overload with a variety of movements. Unfortunately most lifters when performing the 2:1 eccentric protocol don’t control the negative to the degree they should. They also tend to let the weight jerk their arm as soon as they release one hand rather than locking the movement in and providing ample resistance. Here’s one of my awesome clients Todd Weiland showing how to properly execute it on the lat pulldown. Notice how he controls the negative and the release phase by incorporating a slight pause in both the contracted and stretched positions. If you’re going to perform the BANA method this is the most effective way to use it. By There are several benefits to this strength training method.
It provides a unique contrast for stimulating strength and hypertrophy. Essentially the concentric phase is relatively light allowing the lifter to focus on smooth mechanics and text book form with a strong contraction and muscle mind connection in the upper back and lats. However, the unilateral eccentric phase improves maximal strength and recruitment of the highest threshold fast twitch fibers ultimately inducing significant muscle damage and mechanical tension.
The BANA technique also promotes symmetry throughout the upper torso as both sides are forced to perform unilateral work throughout the set.
The degree of core activation is unusually high for a vertical pulling movement as each time you release one arm there will be significant anti-rotation and anti-lateral flexion elements attempting to pull your body out of alignment.
The bilateral assisted negative accentuated protocol is quite versatile and can be applied to a variety of movements. This includes seated rows, leg extensions, leg curls, bicep curl machines, chest press machines, and any bilateral variable resistance machine.
OPTION #2
Here I'm performing 100 lb weighted pullup (50 lb of chains and 50 lbs of kettlebells), where I hit failure with 100 lbs then drop the kettlebells and continue the set until I reach failure for maximal muscle growth and muscle stimulation. With that said I want to discuss 7 Key Principles of Training to Failure for Functional Strength & Hypertrophy.
Whether you should train to failure depends on a variety of factors including training goals, training history, lifestyle stress factors, individual recovery & last but not least the types exercises performed.
Isolation movements such as biceps curls, tricep pressdowns (vids 1, & 7) shoulder raises, grip exercises (vid 6), & variable resistance machines are more conducive for training to failure at least on the last working set in to trigger a strong hypertrophy stimulus.
Heavy compound movements, are typically not as conducive for failure training for 3 reasons. 1st these movements are typically more technically complex & demanding & fatigue can cause body mechanics to break down. 2nd these movement rely more on overload, mechanical tension, & muscle damage than metabolic stress. 3rd, going to failure on compound movements can cause greater adrenal & CNS fatigue.
For heavy compound movements terminate the sets once it feels like form will deviate even remotely (leave 1-3 reps in the tank). In vid 3 & 4 (Zercher squat & chest press) I had 1-2 reps left however technique & activation patterns would have suffered.
For power exercises such as Olympic lifts I recommend terminating the set just before power output drops as I show in vid 2 (clean pull).
Bodyweight movements such as pullups, pushups, & dips, although more compound in nature can periodically be conducive for failure training & beyond as I show in vid 5 with my pullups where I release the kettlebells after reaching failure & continue with just the chains.
Train with 90 Deg Eccentric Isometrics for maximal muscle, strength, athletic performance & joint health as laid out in my book MOVEMENT REDEFINED.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| BANA 2:1 Smith Machine Overhead Press | #4 & #5 | 3 | 3-4 | 60-90" | 8-9 | 2" |
Option #1
Option #2 (Reverse Trap Bar or Barbell)
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OPTION #1
If you're looking for a way to shock your upper body and build new levels of functional strength and hypertrophy in the chest, back, shoulders, and arms, look no further than this eccentric accentuated training method. I refer to this as the 2:1 bilateral assisted negative accentuated training protocol (up with 2 down with 1 method). It can be used on chest presses, rows, shoulder presses, upright rows, squats, and more.
Let's face it, the Smith machine often gets a bad rap in the fitness industry. In fact, many trainers, coaches, and lifters tend to think of the Smith machine as the bastard stepchild to the traditional Olympic barbell that only emaciated weaklings and imbecile meatheads gravitate to. Now, I don’t necessarily share this same sentiment but I have to be honest. I don’t typically use the Smith machine with my athletes and clients as I tend to prefer the Olympic straight bar and other free weights predominately because they ingrain and require more functionally integrated movement. However, the one exception is the bilateral negative accentuated training method (BANA) also known as the “up with 2 down with 1 protocol”. In fact, I would argue that this is one of, if not the most effective way to use the infamous Smith machine. Here’s why.
The 2:1 BANA method is one of the most effective eccentric overload and negative accentuated protocols there is. Not only does it produce incredible gains in functional strength and hypertrophy but it’s also very effective for targeting 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 or cable systems such as seated machine rows, lat pulldowns, leg extensions, leg curls, chest press machines or other variable resistance pieces of equipment. While it’s impossible to apply this exact technique to traditional barbell moves for obvious reasons, this same concept can be applied to a number of movements using the Smith machine. Essentially the Smith machine allows the lifter to apply the BANA method to a variety of traditional compound movements while also providing the closest thing possible to replicating compound barbell movements. For instance, using the Smith machine the 2:1 BANA method can be employed on bench press variations, bent over rows, over head presses, upright rows, and even back squats and front squats as I demonstrate in the videos alongside several of my awesome clients Leslie Petch and Ben Lai.
The 2:1 BANA overhead press builds monster overhead strength and massive deltoids. The protocol is almost identical to the chest press. However, there are three methods that can be used. First, the lifter can employ an upright bench with back support. Second, the lifter can perform them by simply sitting on the edge of a bench with no back support which uses more core and full body strength as demonstrated by my bodybuilding client Ben Lai. Lastly, the lifter can perform them in a kneeling or half-kneeling position as demonstrated by my figure athlete Leslie Petch. This method requires even more core and full body activation to stabilize your torso.
OPTION #2
This next exercise is a Trap Bar overhead Press with Bottoms Up protocol. Similar to chest press, bottoms up position is very similar to bottoms up kettlebell press which requires much greater stabilization & motor control.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Single Leg RDL & Tricep Kickbacks | #6,#7,#8 | 2 | 3+3 per side (See Notes) | 60" | 7 | 2" |
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NOTE: The 3+3 protocol indicates the lifter should perform 3 tricep extensions per every RDL. For example, with each leg one will perform 6 total tricep extensions and 2 total RDLs for a total of 12 tricep extensions (both sides) and 4 RDLs (both side) per set.
This next exercise is a single leg RDL & kickback to help improve the intensity & stimulus of her workout. I highly recommend trying anything from a single leg position while slowing down using the eccentric isometric protocol as she demonstrates in the above video. . I’d like for you to think of this as a 2 in 1 exercise that targets not only the glutes and hamstrings, but the triceps, lats, upper back, and rear deltoids as well. Let’s not forget you’re getting a double bang for your buck because you’re targeting balance, stability, and motor control too.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Single Arm Weighted Planks | #6,#7,#8 | 2 | 14" per side (switch every 7 ") | 60" | 7 | N/A |
Option #1 (Easier Option)
Option #2 (Harder Option)
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If I could only choose one core exercise the single arm plank and variations thereof would be it as it’s one of the most simple yet effective core stabilization drills in existence. With that said here are 10 cues for single arm planks
Try to stay as tight as you can with every muscle braced from head to toe.
A wider stance is easier, while a narrower stance works the core stabilizers more intensely. Generally, use a stance that's slightly wider than shoulder width.
Place the non-working arm towards the side of the body without that arm actually touching the outer hip. Supporting the leg with the arm is a subtle form of cheating.
Focus on squeezing the non-working arm and keeping it tight to activate the lats and shoulder stabilizers of the opposite side via neuromuscular cross-transfer.
Keep both legs fully straight rather than allowing a slight knee bend. This helps you to keep a tall hip position and hollowed core instead of sagging at the hips.
Try to stay as tall on the toes as possible rather than allowing the heels to sag.
Don't squeeze the glutes! This will disengage the hip flexors. The hip flexors play a pivotal role in any plank as they keep the hips from dropping.
Avoid a crowded and compressed spinal position. And don't allow the shoulders to round or elevate. Maintain a neutral spine by focusing on lengthening out the body while keeping the chest out and hips tall.
To avoid rotation, keep your torso as square to the floor as possible.
Once you can complete 30 sec of a standard single-arm plank on each side without a break, progress the movement by placing weight on your back or elevating your feet. You can increase the difficulty further by performing eccentric isometric renegade rows I demonstrate on my website. Read more HERE.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Goblet Good Morning with Eccentric Isometrics | #6,#7,#8 | 2 | 5 | 60" | 6 | 3" |
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. Here are 4 benefits of this oftentimes undervalued exercise.
Increases glute and hamstring strength. Good mornings are one of the most effective posterior chain exercises when performed correctly as the amount of activation and tension throughout the glutes and hamstrings is unusually high. In fact, most folks will feel a greater stretch in their posterior chain on the good morning exercise than any other hip hinge variation.
Improves posture via increased upper back and lat activation. Because the barbell is loaded above the center of mass and the torso is bent over as a result of hinging at the hips this creates a very biomechanically disadvantageous position. However it's also a position that really engages not only the entire posterior chain of the lower body but creates extreme activation of all the spinal and shoulder extensors. In fact the entire back from the lower back muscles all the way to the lats, rhomboids, rear delts, traps, and neck have to work overtime to keep the spine and shoulders in a neutral position while resisting flexion forces. With that said the good morning is one of the best posture exercises in existence.
Increases squat and deadlift strength. For decades many powerlifters have claimed that the good morning exercise has improved their squat and deadlift strength more than any other movement. This is also something I’ve noticed with my athletes as it not only increases posterior chain strength but also teaches the athlete how to stay tight and maintain spinal rigidity during heavy axial loaded movements.
Bulletproofs the low back. The good morning can be a double edged sword. When performed properly it builds phenomenal back strength, improves postural alignment, and teaches the individual how to engage their hips all of which can improve low back health tremendously. However, if it’s performed incorrectly it can also be quite injurious to the spine. The key is to start off light and perform the good morning with proper mechanics particularly while using eccentric isometrics as this helps the athlete dial in their form. Read more about eccentric isometrics in my book MOVEMENT REDEFINED.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Front Curled Dumbbell Lunge | #9 & #10 | 2 | 3 per side | 45-60" | 7-8 | 3" |
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The front curled position is similar to the goblet position albeit with 7 additional benefits. Here are 10 cues I recommend on lunges & split squats all of which the eccentric isometric protocol help optimize.
Aim for 90 deg joint angles at the hips & knees rather than allowing your body to collapse with excessive range of motion.
Maintain a slight forward lean rather than an overly upright torso.
Keep the hips set back rather than allowing them to sag forward.
Keep the front knee from traveling past the toes. Regardless of what the fitness industry has recently been preaching, knees past toes on squats & lunges is not ideal.
Hollow the core & brace your abs to help keep the hips & knees back.
Keep the heel of the back foot tall rather than allowing it to sag.
Go barefoot or use minimalist shoes as this optimizes neural drive up the kinetic chain.
Maintain a semi-in-line position for the front and back leg with little lateral gap between the legs.
Stop doing walking lunges. Instead use split stance squats (in place) as these are more conducive for dialing in your form.
Use eccentric isometrics to help find the above cues as your body will naturally gravitate to them when you rely on proprioceptive feedback since they represent optimal biomechanics (more about eccentric isometrics in MOVEMENT REDEFINED). Read more HERE.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Anti Crawling Pushup (Extra Weight Optional) | #9 & #10 | 2 | 6-8 | 60-90" | 8 | 2" |
Read About Exercise
Pushups are an amazing bodyweight exercise that target nearly every muscles of the upper body as well as the core and spinal stabilizers. Progressing them to more advanced variations including weighted pushups, ring pushups, single leg pushups, stability ball pushups, knuckle pushups, foam roller pushups, plyometric pushups, bottoms up variations and more can amp up the intensity substantially. In other words, there’s no reason to ever become bored with pushups or to think you’ve mastered them as there are always more advanced and difficult variations. In fact, I periodically like to modify and create unique pushup variations that no only increase the difficulty and intensity of stimulation, but also force the lifter to use proper mechanics.
With that said, a pushup variation I’ve recently been tinkering with is the bear pushup (a.k.a. anti-crawling pushup). To perform the bear pushup simply assume a position that looks almost identical to a kneeling pose however the knees will not be in contact with the ground. In addition the knee and hip angle should both be fairly close to 90 degrees. Stay as tall as possible on the toes throughout, while maintaining the double 90-degree leg positions then perform pushups. Essentially you’ll feel as though you’re tilting over with each repetition although this will naturally occur. These are exponentially more challenging than they look and in fact provide 7 unique benefits that make them very effective as a functional mass and strength builder.
Most individuals don’t realize that a pushup is actually a rotational movement due to the fact that there is one pivot point and axis of rotation namely the feet. In other words you should be leading with your head and chest not your middle torso. As a result the body should not move in a linear fashion but instead should produce a slight rotational movement as the upper portion of the torso should move through a larger range of motion than the lower regions. Because of the unique torso and hip angle involved in the bear pushup, the rotational component is magnified thereby reinforcing the concept of producing this proper rotational movement during pushups. Once the lifter goes back to traditional pushups they’ll understand exactly what it means to create a rotational movement during pushups.
The bear or anti-crawling pushup provides more constant tension to the pectorals, triceps, and shoulders, than perhaps any pushup variation I’ve ever used. In fact, there’s no rest or letup on these as both the top and bottom positions are equally as hard making it feel like the person is using accommodating resistance even though they aren’t. Most individuals will notice they perform substantially fewer reps and/or lighter weight with these than traditional pushups because of the heightened tension and unique body angles involved.
Sagging hips, lack of core activation, and excessive lumbar extension are very common problems many lifters inevitably run into during pushups. Because of the significant hip flexion and crawl-simulated position, this automatically resolves this problem as it’s literally impossible for the hips to sag or to create excessive lumbar extension. In fact the level of core activation throughout these is off the charts as the lifter feels as though they’re performing a knee raise or reverse crunch while performing pushups (all while maintaining a neutral spine). In essence you feel like you’re required to brace your abs and pull your stomach in similar to a hollow body leg raise position.
If you’re looking for a pushup variation that crushes the upper chest, look no further than the bear pushup or anti-crawling pushup. Essentially the angle of the torso is inclined similar to an incline chest press or feet-elevated pushup (on a bench or box). In addition, the more you lower yourself, the greater the angle of inclination becomes due to the rotational nature of proper pushup mechanics.
The most frequent comment I receive when I first introduce the bear pushup to clients and athletes is how it automatically forces them to tuck their elbows and produce proper shoulder mechanics. In fact it would take quite a bit of effort for the elbows to flare or for the shoulders to protract or elevate as shoulder depression and scapular retraction feel quite natural during these. As a result, not only do these teach proper pushup mechanics but they’re also quite shoulder friendly even though the amount of tension on the targeted musculature is substantially higher than traditional pushups.
Another common problem seen even in many advanced athletes and trainers is allowing their heels to sag towards the ground rather than staying their toes. The bear pushup or anti-crawling pushup teaches the lifter to stay tall on their toes rather than sagging towards their heels. This not only maximizes core activation and postural alignment but it also creates increased tension on the upper body musculature.
The unique body positions and torso angles involved in the bear pushup necessitate a significantly larger range of motion than most pushups. Combined with the constant tension, this does wonders for inducing functional strength and hypertrophy throughout the chest, shoulders, and triceps.
| EXERCISE | DURATION | # OF DRILLS | REST BETWEEN DRILLS | RPE |
|---|---|---|---|---|
| Low Intensity Interval Cardio | 30 minutes | 8 | 10-20 seconds | 4-6 |
LOW INTENSITY INTERVAL CARDIO
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Read About Cardio Workout
Today’s workout will focus on using various cardio machines while also attempting to optimize posture, body mechanics, foot and ankle alignment, and overall form. There will be 4 cardio stations and each will be performed for 5-7 minutes. Before each station the athlete will perform 4 activation drills to help ensure optimal mechanics and form during the cardio phases.
The activation sequence will involve the following 4 exercises. 1) Standing band row or seated cable row with eyes closed for 6-8 slow eccentric isometric reps, 2) Single leg stand with arms overhead and tall posture for 20 seconds per leg, 3) single leg plank for 10 seconds per leg, and 4) eccentric isometric lunges on each leg for 3 reps per side. Again, these will be performed 4 total times throughout the workout (one round before each of the following 4 cardio stations).
Cardio Station #1 will involve the upright bike with tall posture and proper shoulder mechanics throughout (shoulders down and back).
Cardio Station #2 will involve an incline treadmill walk at incline of 5.0-7.5 and speed of 3.8-4.5.
Cardio station #3 will involve the seated rowing machine at moderate to moderately intense pace throughout will maintaining tall posture throughout and tight core.
Cardio station #4 will involve any elliptical of your choice focusing on tall posture, head alignment, and relaxed traps/shoulders.
