Moderate/Intense Workout
- Lower Body Emphasis -
WORKOUT SUMMARY (+ CLICK TO ENLARGE)
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| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Eccentric Accentuated Barbell Lunges with BANA 2:1 Protocol | #1,#2,#3,#4 | 4 | 3 per side | 90" | 8 | 2" |
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Essentially what you’re doing is performing a supramaximal dead-stop eccentric lunge followed by an explosive dead-stop Anderson squat. To perform these, set the safety pins so you can reach a 90 degree position on the lunge, then select a load that’s approximately 20-25% of your maximal split squat/lunge weight. Perform the lunge/split squat in a slow and controlled fashion, gently allow the barbell to settle to the pins, adjust your body into a bilateral squat position, then squat the barbell back to the top position. Repeat this sequence for 1-4 reps per side.
In this particular scenario I’m performing the lunge with 405 pounds and Leslie is using 205 pounds which represents 20-25% more weight than each of us would use on a traditional barbell lunges and split squats. Besides crushing your quads, glutes, and hamstrings, this is one of the single most effective methods for improving your split stance and lunge strength. As an added bonus you’ll also be able to boost your squat power as you perform submaximal explosive dead-stop squats.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Single Arm Weighted Plank with Feet Elevated | #1,#2,#3,#4 | 3 | 20-30" per side | 60" | 6-7 | N/A |
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The single arm weighted plank with feet elevated is a highly difficult core stabilization movement that crushes the abs, shoulder stabilizers, hips, and entire body.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Eccentric Overload with BANA 2:1 Goblet Squats | #1,#2,#3,#4 | 3 | 3 per side | 60" | 6-7 | 3" |
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ccentric overload is one of the most potent forms of training not only for building incredible levels of functional strength & 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.
However, the BANA (bilateral assisted negative accentuated) method also known as the eccentric accentuated 2:1 method (i.e. up with 2, down with 1) can be used to safely apply eccentric overload. Not only does it produce incredible gains in functional strength & hypertrophy, it also very effectively targets each limb individually during the eccentric portion of the lift.
Besides producing extreme eccentric overload, an added bonus of these is that they also provide a very knee friendly method for performing single leg squats. Single leg squats while very beneficial are notorious for being tough on the knee joint. However the knee tension is predominately created from the concentric phase of the movement, not the eccentric phase. In fact, the eccentric phase is typically quite therapeutic on the joints. Fortunately the BANA method resolves this issue altogether as single leg squatting is only applied to the eccentric phase, not the concentric.
Although there are near limitless combinations of BANA squat exercises, my article highlights my 12 top BANA 2:1 variations. Link at https://www.advancedhumanperformance.com/blog/eccentric-accentuated-training-legs
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Overhead Single Leg Swap | #1,#2,#3,#4 | 3 | 30" (4-6 swaps per side) | 45-60" | 5 | N/A |
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The single leg swap teaches athletes to avoid valgus and various forces to the foot and ankle forcing them to activate the foot and ankle complex with great intensity. It also teaches proper alignment from the foot all the way up the kinetic chain. The overhead variation further increases the difficulty as it raises the center of mass causing greater rotational torque and destabilizing forces on the body. In addition this specific variation reinforces the idea of integrating stabilization in the feet, ankles, core, and shoulders (head to toe integration) and coordinating these components together to stabilize the body as a whole unit. Read more on the single leg swap HERE.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Windmill Plank on Slide Board (Slide Board Optional( | #5 & #6 | 3 | 15-30" per side | 75-90" | 8 | N/A |
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This is a surprisingly difficult core exercise as the windmill combined with abduction on the slide-board creates extreme lateral flexion forces that the trainee must resist throughout.
Slid board exercises can be done in a variety of ways including using a standard slide board as shown in the videos, Valslide disks, feet on towel with combined with slick surface (wood floor etc.), socks on slick surface, furniture sliders, or any other combination that allows the feet to slide. This creates extension forces to the spine essentially wanting to cause your body/spine to collapse down to the floor. To resist this it requires incredible core activation to produce significant anti-extension forces in order to properly stabilize the spine and keep proper body alignment throughout.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Hip Thrusters on Slide-Board | #5 & #6 | 3 | 8-10 | 45-75" | 7 | 2" |
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Although glute bridges and hip thrusters appear to be relatively simple movements with little room for technical breakdown there are actual a number of technique and activation mishaps that frequently occur. With this in mind the slideboard is one of the best tools for correcting these as demonstrated by one of my awesome clients and national figure competitor Leslie Petch.
Here are 4 reasons why performing hip thrusters and glute bridges on the slide-board are so effective. Read more HERE.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Single Arm Bent Over Cable Row | #7,#8,#9 | 2 | 5-6 per side | 60" | 5 | 2-3" |
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The single arm bent over cable row is an outstanding lat and back exercise as the movement provides one of the largest ROM's (Range of Motion) of any lat or rowing exercise there is due to the unique angle of pull. The single arm variation also provides greater stretch at the bottom. In addition it's a fantastic core stabilization exercise as it involves a significant degree of rotary stability and anti-rotation.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Squatting Cable Chest Presses | #7,#8,#9 | 2 | 4-6 | 60" | 5 | 2" |
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The squatting chest press (with eccentric isometrics) is perhaps the single most intense and physically demanding chest exercise I’ve ever performed. Although these look relatively simple, I assure you that literarily every muscle from head to toe will be firing with near maximal effort to lock these in. Here are several reasons why this is so effective. Read more HERE.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Hanging Leg Raises from Pullup Hold | #7,#8,#9 | 3 | 6-10 | 60" | 6-7 | 1-2" |
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Keep the shoulders and scapula pulled down, back, and in towards the spine throughout. This video tutorial highlights some common mistakes on lat pulldowns and pullups as well as what's needed to correct the mechanics. As noted, make sure the spine and shoulders stay locked in throughout the movement.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Barbell RDL with Chains | #10,#11,#12 | 3 | 6-8 | 60-90" | 7-8 | 2" |
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This is an incredible combination for building the posterior chain including the muscles of the glutes, hamstrings, low back, upper back, and grip. The chains allow increased tension during the strongest portion of the movement thereby maximizing overload and ultimately growth and hypertrophy. I also like to have many of my athletes and clients train barefoot or in minimalist shoes in order to enhance activation and neural signaling from the feet all the way up the kinetic chain.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Single Leg Squatting Lat Pulldowns | #10, #11,#12 | 2 | 3-4 per side | 60" | 5 | 2" |
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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. Here are several of my athletes and clients including NFL quarterback Taylor Heinecke, Leslie Petch, Ben Lai, Ike Onike, and Erin English showing some unique variations. There are 10 reasons why they're so effective. Read more HERE.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Overhead Dumbbell Press on Stability Ball | #10,#11,#12 | 2 | 4-5 | 60" | 5 | 2" |
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The overhead press on a stability ball is a great accessory movement for the shoulders as it works the overhead press or military press technique in an unstable and difficult position. It also requires great core strength as well as shoulders, triceps, traps, back, and lats. This is a great exercise to throw in after you've performed your heavy movements. In this video Ben is going a bit too deep and going past 90 degrees from over-tucking and slightly crowding his elbows.. Focus on creating a natural not excessive tuck which will help you find the optimal 90 degree position.
| EXERCISE | DURATION | # OF INTERVALS | REST BETWEEN INTERVALS | RPE |
|---|---|---|---|---|
| High Intensity Interval Cardio (HIT) | 20-30 minutes | 5-10 | 30-60 seconds | 5-6 |
Low Intensity Interval Cardio with Breathing Protocols
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