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Moderate Intensity Workout

- Lower Body Emphasis -

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**WORKOUT SUMMARY (+ CLICK TO ENLARGE)**
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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Longitudinal Hanging Barbell Deadlifts and Squats	#1 & #2	3	3-5	60-120"	7	N/A

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Performing deadlifts and squats using the longitudinal hanging barbell protocol not only hammers the entire musculature of the legs including the quads, glutes and hamstrings but it’s also incredibly low back friendly. In addition, it represents a more symmetrical, safe, and natural variation of the Jefferson deadlift.

I’ve stated numerous times over the last several years that the squat stance deadlift is the most natural and joint-friendly deadlift position. Well it just so happens that this variation forces the lifter to employ those exact mechanics as the lift feels very similar to performing a kettlebell deadlift or kettlebell squat. Because the weight hangs directly under your center of mass rather than in front of it (as would be the case with traditional deadlifts), the tension to the low back and spine is markedly less. In addition, the legs receive more direct stimulation as the movement feels quite similar to something like a belt squat.

Unlike the hanging trap bar variation which requires a bit more of an elaborate setup with boxes, the longitudinal hanging trap bar variation involves an incredibly simple and user-friendly setup. Simply load a bar with as much weight as desired, straddle the bar, place a T-bar v-grip handle in the center of that bar, then grip and rip.

In the video below I’m demonstrating the deadlift /dead stop version while my awesome client Leslie is demonstrating the eccentric isometric squat version. Besides the fact that you don’t need to use a trap bar, the longitudinal hanging barbell method provides a few additional benefits over the trap bar variation.

There is a significant instability and volatility component involved as the bar must sit perfectly in the v-grip handle without tilting. Any deviations in form, shifting, excessive momentum, loss of motor control, or postural deviations will cause the bar to tilt out of control. For instance if the lifter allows their shoulders to round over or shifts their weight towards their toes rather than driving through the heels, the bar will tilt forward towards the ground. In contrast, if the lifter hyperextends their spine or uses cervical hyperextension to help lift the weight (i.e. tilts their head up excessively) this will cause the rear portion of the barbell to tilt back and down towards the floor with the front end tilting up towards the ceiling. In other words the lifter is required to find the perfect balance of weight distribution and postural alignment in order to maintain balance of the barbell.
This is perhaps the single most effective deadlift variation I’ve ever used for teaching the lifter to use strict and rigid pulling mechanics during the first few inches off the floor. If the lifter tries to muscle or yank the weight off the floor rather than smoothly and patiently driving with their legs and hips, the bar will tilt in an almost uncontrollable fashion. In fact, if you watch the very first rep on my deadlift set, you’ll notice I used a bit too much momentum and wasn’t patient enough with my lower body. As a result of slightly muscling the weight off the floor you could see the barbell begin to tilt. However, this provided immediate feedback which I could use on subsequent reps to clean up my form and hone in on my deadlift mechanics for the remainder of the set. This setup also helps to reinforce the idea of pulling slack out of the barbell as failing to do so will also result in loss of barbell control.
The longitudinal hanging barbell squat and deadlift also provides one of the best methods for performing deadlifts with a more low-back friendly range of motion. For instance, performing deadlifts from the floor oftentimes represents an overly-large range of motion for many lifters as the individual has to sit down much lower than they naturally would choose to (oftentimes greater than 90 degree joint angles) to pull a heavy load off the floor. Elevating the load 2-3 inches higher typically places the athlete at just the right height where the range of motion feels more ideal and produces joint angles more closely resembling 90 degree joint angles. While you could simply place the weight onto smaller blocks or weight plates, using the longitudinal hanging barbell method (by hooking a v-grip onto the bar) requires a much less complex setup not to mention one where the athlete doesn’t have to worry about the barbell rolling off the boxes/plates each time they place the weight down.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Pre-Exhaust with Single Leg Barbell Hip Thrust	#1 & #2	3-4	5 per side	60-90"	6-7	2"

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Single leg barbell hip thrusts and single leg glute bridges are isolation drills I periodically use before compound hip hinge movements (in a semi pre-exhaustion fashion) such as RDL's, good mornings, kettlebell swings, and pullthroughs. One of the key components for ensuring optimal posterior chain activation during hip thrusts and glute bridges is ample foot and ankle activation.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Foam Roller Chest Press (If No Foam Roller Perform Floor Press)	#3 & #4	2-3	4-6	60-90"	3-4	2-3"

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The foam roller chest press is a great bench pressing variation for improving t-spine mobility, shoulder retraction, symmetrical pressing, core stability, and rigid pressing mechanics. As a result of using this in your routine you can expect your bench press technique and strength to markedly improve. See video tutorial for further instructions and a detailed overview.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Bulgarian Chaos Split Squat Lunges with Foam Pad	#3 & #4	3	3-5 per side	60-120"	7-8	2-3"

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MAIN OPTION

NOTE: you can also take a foam mat and fold it up several times to produce a similar effect under the front leg.

Want to improve your strength, muscle mass, mobility, stability, symmetry, joint health, & overall muscle function? Use ECCENTRIC ISOMETRICS with 90 degree joint angles with chaos Bulgarian split squat lunges. 4 discussion points.

My clients do little if any soft tissue work, corrective exercises, mobility drills, stretching, foam rolling, yoga, FRC, PAILS, RAILS, & other modalities as properly performed movements particularly with 90 deg eccentric isometrics provides all the therapeutic benefits they need. In fact many forms of the aforementioned methods such as most types of YOGA can actually degrade muscle function & performance & increase muscle dysfunction.
Going significantly past 90 deg provides no additional muscular benefits & places undue tension on the joints. In fact compared to 90 deg it represents an inferior functional strength & hypertrophy stimulus since you’re actually activating less muscle fibers & motor units to allow collapsed positions to occur. Max activation occurs at 90 provided proper mechanics are employed. However with sloppy aberrant form you’ll likely need to go deeper to achieve any semblance of ample muscle activation.
Training deeper than 90 deg & using exaggerated ROM doesn’t actually improve mobility, functional ROM, & flexibility. In fact it does the opposite as your tissues become tight & spastic as a means of avoiding such overstretched loaded positions. That’s why you’ll feel like you need to stretch & roll after training. With 90 the muscles maintain optimal length tension relationship.
While not all forms of YOGA are detrimental, most offer a mixed bag of results with many consequences. Eccentric isometrics provide the same benefits plus much more without any negative ramifications seen with most forms of modern day yoga.

Still not convinced? Check out my article THE TRUTH ABOUT YOGA, MOBILITY, & FLEXIBILITY TRAINING at https://www.advancedhumanperformance.com/blog/truth-about-yoga-flexibility-mobility-training

EASIER OPTION

This alternate option is an eccentric isometric Bulgarian split squat. If you’re looking to maximize your training success for 2020 especially in terms of muscularity, functional strength, injury prevention, mobility, stability, athletic performance, & overall muscle function, I highly recommend implementing eccentric isometrics into your routine.

When it comes to Bulgarian squats, lunges, & split squats, you typically see lifters treat these like secondary exercises using LIGHT loads & sloppy form. However, Bulgarian squats & lunges are incredibly potent movements that can pack on serious functional mass & strength while also bulletproofing your body. However, besides using textbook form with eccentric isometrics the key is to go HEAVY!!! Rather than just doing a few light sets to end your workout try loading up the weight & crushing 2-3 perfectly executed eccentric isometrics with 90 degree joint angles.

Yes, they’re not fun or sexy but I can guarantee you that your hips, back, & knee health will markedly improve not to mention your squat & deadlift strength. You’ll also notice a direct impact on sprint performance due to the stride simulated position. Additionally, your balance, stability, & motor control will markedly improve.

Because Bulgarian squats & lunges also involve a semi-single leg position they’re also incredibly effective for improving foot & ankle function, one of the most underrated aspects of performance training. Lastly, few exercises provide the therapeutic stretch that Bulgarian split squats & lunges provide as they essentially provide a loaded stretch to all primary muscles in the lower body including the hip flexors, glutes, quads, & hamstrings.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Plyometric Pullups with Flip and Switch Grip	#5 & #6	2-3	6-8	60-75"	4-5	1-2"

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Plyometric pull-ups are a great way to increased upper back strength and size. if you don’t have access to a pullup set-up with different height bars you can simply use the same bar and flip your grip in mid air to produce a similar effect as shown in the video tutorial. Read more about plyometric pull-ups HERE.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Single Leg Zercher Good Mornings/RDL's	#5 & #6	3	3-4 per side	60-90"	7	2-3"

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Zercher good mornings/RDL's are an effective hip hinge exercise for taxing the posterior chain. Unfortunately heavy loads can feel quite uncomfortable on the low back and arms. Performing them in a single leg fashion as demonstrated by my awesome client Leslie Petch absolutely blasts the glutes and hamstring while also sparing the spine and arms.

These also tend to be quite brutal on the core and abdominals not to mention the stabilizers of the feet and ankles. I recommend performing these in an eccentric isometric fashion not only to maximize tension to the posterior chain but also to enhance proprioception and sensory feedback.

If your glutes still aren’t feeling decimated by the time you’re done with your set, try performing a biomechanical drop. Simply go immediately into traditional bilateral (double leg) Zercher good mornings once you finish the single leg reps for each leg. Super setting these with you favorite glute bridge and hip thruster can also add additional overload and tension to the glutes and hamstrings.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Bottoms Up Arnold Presses (Plates or Kettlebells)	#7 & #8	2-3	3-6	60-75"	3-4	2"

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(Note: Choose a light weight that ensures perfect form and RPE of only 3-4). If I could only chose one variation for improving Arnold press technique it would be the use of bottoms-up protocols with plates or kettlebells as shown in the video. Besides being some of the most challenging overhead pressing variations you’ll ever perform, these are guaranteed to lock in both your Arnold press and other overhead pressing movements to another level. In addition, the level intramuscular tension, metabolic stress, muscular pump and overall burn you’ll create with these is through the roof making them highly effective for building functional mass and strength throughout your shoulders and arms. To learn 12 reasons and more why this is so effective for improving the Arnold press see HERE.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Barbell Bulgarian Bent Over Rows	#7 & #8	3	2+2 (See Notes)	60-90"	6-7	2-3"

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NOTE: The 2+2 protocol indicates the lifter should perform 2 rows per every RDL. For example, with each leg one will perform 4 total rows and 2 total RDLs for a total of 8 rows (both sides) and 4 RDLs (both side) per set.

This next exercise is a Bent Over Bulgarian Split Stance Barbell Rows. 5 things to point out.

This is a phenomenal posterior chain exercise that crushes the entire backside including the upper back & lats as well as the glutes, hamstrings, & low back muscles. Essentially you’re holding an eccentric isometric split stance RDL while doing bent over barbell rows.
Besides acting as a functional strength & hypertrophy exercise this drill also addresses balance & stability as the combination of holding a split stance position while rowing a barbell requires high levels of motor control & full body stability.
The split stance position is one of my go-to positions for providing a functional stretch to all the larger muscles of the hips. The front leg glute & hamstring is receiving a full stretch while the back leg hip flexors are lengthening as you extend the leg behind you.
Although this movement can be replicated with dumbbells & kettlebells, the barbell version is exponentially more challenging for 2 reasons. First, rowing a barbell while holding a split stance position requires significantly greater balance and control as any asymmetrical pulling or deviations will cause the barbell to tilt thereby creating large rotational torques on the body that you don’t receive from dumbbells. Secondly the load is substantially farther in front of the center of mass (compared to dumbbells & kettlebells which can be held to the sides of the torso). This crushes the glutes, hamstrings, & low back muscles to a much greater degree.
Notice the optimal 90 degree ROM at the hip joint & elbows. This 90 deg position is something I advocate for most moves in the sagittal plane (squats, hinges, lunges, presses, & pulls). That’s because it maximizes the strength & hypertrophy stimulus while also sparing the joints not to mention having the greatest transfer to sports & everyday life by optimizing the length tension relationship of muscle fibers & enhancing proprioceptive feedback.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Copenhagen Windmill Side Plank for Adductors (OPTIONAL)	#9 & #10	2-3	30" (each side)	60"	5-7	N/A

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The Copenhagen side windmill plank is one of the single most effective and functional drills not only for taxing the core but for targeting the muscles of the inner thighs. These adductors and inner thigh muscles are often neglected by various athletic populations. Essentially what’s happening here is you’re holding a side plank while resisting abduction of the top leg which in turn intensely activates the adductor muscles.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Elevated Side Windmill Plank with Hip Abduction (OPTIONAL)	#9 & #10	2-3	30" (each side)	60"	5-7	N/A

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Here's one of the best core, hip, and full body stabilization movements you can do. The ability to transmit force and coordinate neuromuscular recruitment between the hips, core, and upper torso is vital for athletic performance as well as heavy strength training. The side windmill plank is one of the few exercises that requires the upper torso, core, and hip muscles to work together synergistically in one controlled high-tension isometric. Start with both feet stacked. Once you nail the form with this basic position, try incorporating hip abduction by lifting the top leg while keeping both feet perfectly parallel to each other. Although it doesn't tax the larger glute muscles extensively, it quickly exposes and addresses energy leaks that may exist between various segments of the body, like the hips and core.