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- Lower Body Emphasis -

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
High Bar Squat (Eyes Closed Optional)	#1 & #2	5	2	90-120"	9-10	2"

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OPTION #1

Performing squats in an eccentric isometric fashion is perhaps the single most effective method there is very improving squat mechanics and eliminating lower body dysfunction. By performing a slow negative then pausing in the bottom position this allows the lifter to fine-tune their position and optimize their movement mechanics. Be sure to keep a neutral spine (slight arch) and avoid collapsing at the bottom position. Parallel is ideal for most.

To that point, let's talk SQUAT DEPTH. Seven key points to discuss. Full article at link in comments with 100+ Truths on Squat Depth (https://www.advancedhumanperformance.com/blog/squats-truths).

When we examine principles of neuromuscular physiology, biomechanics, muscle physiology, osteokinematics, & functional anatomy we find strong support that the squat should look almost identical from person to person. This involves 90 degree joint angles at both the knee & hip joint with a relatively straight foot position.
Individual differences in anthropometrics determine maximal range of motion, not ideal range of motion or optimal mechanics.
Unless you’re a competitive weightlifter or powerlifter there’s no reason to perform heavy loaded squats deeper than 90 deg.
If you’re goal is hypertrophy, strength, power, athletic performance, muscle function, & joint health, 90 degrees is optimal.
Can you make the case that you should include deep unloaded or very light ATG squats into your routine periodically? Yes, although it’s not something I would consistently implement. However, it probably won’t have much impact one way or another.
If proper mechanics aren’t used & sloppy form is employed then excessive depth will be necessary to get any semblance of ample muscle activation. However, a crisp & perfectly dialed in 90-degree squat produces maximal recruitment while sparing the joints. Findings that suggest otherwise, contradicting foundational elements of human physiology and biomechanics are likely the result of inadequate coaching & cueing of subjects – a very common issue in kinesiology studies.
If we try to figure out optimal squat depth based on specific squat studies, we’ll never find the answer as there is literature supporting all sides. Instead we must use logical reasoning & deduction by examining all foundational elements of kinesiology including neurophysiology, biomechanics, structural physiology, & functional anatomy. Once we do this, it’s quite clear that 90 deg is optimal not only for squats but for most movements.

OPTION #2

These are highly superior to pistol squats. Most athletes can bilateral squat heavy weight but very few can perform heavy loads with single leg squats particularly when using 90 deg eccentric isometrics as these are the grand equalizer. Any weakness or activation deficit will make these impossible to control & dial in.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Dorsiflex Weighted Dips	#1 & #2	3	60-90"	4-7	5	2"

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OPTION #1

In order to perform a proper dip it's essential that the lifter creates a hollowed core and hip hinge position. Although this can be performed with a bent leg position it's much easier to master with the straight leg dorsiflexed position. That's because this combination is more conducive for flexing at the hips, which means stretching the glutes and hamstrings. Dorsiflexion of the ankles creates greater stretch on the hamstrings, further emphasizing the hinge position. As the toes pull up, the lats and upper back will further tighten, making the hinge more pronounced. This further reinforces a neutrally arched spinal position while simultaneously pulling the scapula down and back for a more centrated shoulder joint. In fact, it's nearly impossible to have kyphotic posture when you combine hip hinge and ankle dorsiflexion.

If you have trouble with this, try the dorsiflex weighted-dip variation as shown here. Besides being an immediate fix for ankle dorsiflexion issues ( a common form of dysfunction), this method forces the lifter to use very strict form. Any kipping, shifting, jerking, or wiggling will literally launch the weight off the feet. In addition, activating the feet and ankles increases tightness and stability throughout the entire body through a neurophysiological phenomenon known as "concurrent activation potentiation." This is just a fancy term describing a state where every muscle in the body from head to toe is activated so fiercely that neural drive is increased to the primary muscles, thereby enhancing force production. In addition, this technique eliminates energy leaks as there's no weak link in the body.

OPTION #2

Feet Elevated Bear Crawl Knuckle Pushups: Blasts upper chest, triceps, shoulders, & core especially when using 90 deg eccentric isometrics.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Barbell Lunge (No Shoes)	#3 & #4	3	3-8	60-90"	7-9	2-3"

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The lunge or split squat exercise has been one of the most popular lower body exercises for decades. Unfortunately most individuals including many athletes and “expert trainers” perform them improperly thereby negating the various benefits associated with the movement. In fact, when performed with anything short of perfect technique lunges can be one of the most destructive movements there is, leading to knee pain, hip dysfunction, ankle issues, groin pulls, low back pain, and faulty lower body mechanics. However, when performed with proper technique the lunge may be the single most effective exercise there is not only for inducing high levels of functional strength and hypertrophy in the lower body but also for eliminating hip dysfunction and improving movement mechanics. That’s because the lunge represents a deconstructed and controlled simulation of the human gait. Correct the lunge and you’ll correct nearly every aspect of lower body function.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Squatting Lat Pulldown	#3 & #4	2-3	4-7	45-90"	3-4	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.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Continous Tension Goblet Squat	#5 & #6	2	10	90"	8	2-3"

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OPTION #1

Here's a great squat variation demonstrated by one of my figure athletes Leslie Petch Lee. Essentially you're performing a goblet squat while keeping constant tension on the quads by not fully extending at top and only performing the bottom half of the movement. This is a great finisher for inducing hypertrophy in the quads and thighs.

OPTION #2

Research shows that intense gripping creates concurrent activation potentiation & irradiation meaning you achieve greater neural drive to the working extremities while eliminating energy leaks. As a result this help the athlete stay tight on the landing & absorb impact more efficiently.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Bird Dog Renegade Row with Eccentric Isometrics (Both Feet Down is Too Challenging)	#5 & #6	3	3-4 per side	90"	9-10	2"

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NOTE: If single leg is too challenging simply perform renegade rows with both feet on the ground.

Looking for a brutal challenge that lights up just about every muscle in your body? Try this 100 lb or half bodyweight bird dog renegade row for 3 uninterrupted reps per side. Take a dumbbell half your bodyweight (for me 100 lb dumbbell is half my 200 lb bodyweight) & perform eccentric isometric renegade rows in a bird dog single leg fashion. And yes ladies this is just as feasible for you as my awesome client Leslie Petch shows on her page with a 60 lb dumbbell at approximately 120 lb bodyweight.

Another cool side fact here that I personally found quite interesting is when I first introduced this exercise 3 years ago on my website, I was barely able to row 30’s for a few reps & Leslie was only able to hit 20’s. Fast forward 3 years later & while we’ve probably only practiced this drill several times since then, from simply mastering our body mechanics further with eccentric isometrics & other unique advanced variations we were able to hit over 3x the weight.

Besides exposing & addressing a number of imbalances throughout the kinetic chain, this may be one of the most challenging exercises you’ve ever tried. The degree of full body strength, core stability, anti-rotation, balance, motor control, shoulder stability, spinal rigidity, hip alignment, & overall core activation is off the charts. To reap the benefits there are 4 important technique factors.

Don't allow the weight to touch the floor throughout the exercise. In other words there will be continuous constant tension not to mention it will be exponentially more challenging to balance.
Try to perform all phases slowly & with a pause in an eccentric isometric fashion.
Make sure the entire body from head to heel of the elevated leg maintains a straight line that's parallel to the floor.
Focus on getting as tall on the ball of the foot as possible rather than sitting back on the heel. When the heel drops close to the ground this common compensation pattern eliminates tension to the core making it much easier to hold the position.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Good Morning With Eccentric Isometric Protocol (Chains Optional)	#7 & #8	2-3	3-6	60-90"	7-9	2-3"

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(Note: Most should perform this movement with hands on the bar - only very advanced lifters should attempt no hands technique). The good morning is one of the most challenging hip hinge exercises for lifters to master. Fortunately the no-hands eccentric isometrics protocol helps the lifter perfect their form. If one has mastered their form they should be able to perform this exercise with no hand stabilization (as illustrated in the video tutorial). However, most should perform this exercise with hands stabilizing the bar (squat hand position). For more on this topic read HERE.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
BANA 2:1 Eccentric Accentuated Leg Extensions	#7 & #8	1-2	10-15	60-120"	8-9	2"

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OPTION #1

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 as shown here by my awesome athlete and bodybuilder Ben Lai. Just prepare yourself for a major burn.

Additionally I'm often asked about my stance on leg extensions. I actually don't mind periodically using knee extensions if the person uses light to moderate weight, uses a semi-abbreviated ROM and doesn't lock out, and uses a slower more controlled rep tempo. They do isolate the knee joint but as long as the movement is performed in a very controlled systematic fashion it can help strengthen the muscles around the knees. With that said I mainly use it as a hypertrophy exercise and not as much as a functional movement rehab exercise. Probably use it once ever 3-6 weeks depending on a clients goals, maybe more frequent for bodybuilders and figure athletes. Oh and dorsiflexion is key on this as it ensures more quad activation and less hip flexor recruitment as it helps place the hamstrings on stretch thereby producing greater levels of quad activation.

OPTION #2

Single Leg RDL + Knee Drive: The harder you drive the back leg up & back with the glute & hamstring the greater the contralateral eccentric activation of the glutes on the front leg due to principles of oblique slings & reciprocal muscle activation.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Single Leg Bottoms Up Overhead Press (Kettlebells or Dumbbells - Bottoms Up Optional)	#9, #10, #11	2-3	3-6	45-75"	3-4	2-3"

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I consider this the epitome of full body stabilization from head to toe. If there is one weak link in the body this exercises simple won't happen. Simply, bottoms-up exercises are some of the most difficult strength training movements there are. Once you master single leg bottoms up cleans and single leg bottoms up presses you'll most likely have eliminated a majority of dysfunction throughout your body. Keep a tight core and good alignment in your head/neck/spine ensuring your elobw position stops at 90 degrees at the bottom of the eccentric portion of each rep.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Side Plank Cable Adduction (Cable/Band Optional)	#9, #10, #11	3	5	60-75"	6-7	5"

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Perhaps the only downfall of the traditional Copenhagen plank is that it simply involves an isometric contraction rather than repeated concentric and eccentric contractions of the adductor muscles. Although the basic version can be modified to allow the hips to move up and down to target the adductors isotonically, this position tends to feel a bit unnatural as the lifter must disengage their core musculature and essentially allow their hips to collapse and sag for this respective motion to occur. One simple and superior remedy to this is the Copenhagen cable adduction side windmill plank exercise as demonstrated here by my awesome clients Leslie Petch with 3 different variations. Also huge shoutout to Leslie for coming up with this awesome exercise as it truly is ingenious and incredibly effective. In fact this has 4 unique benefits. Read more HERE.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Weighted Heel and Toe (Calf) Raises	#9, #10, #11	3	8-12	60-90"	7	N/A

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Performing combination heel and toe raise sets is a great way to hit both portions of the lower leg and improve muscle function throughout the foot and ankle complex. It's also an excellent drill for helping with shin splints and vertical jump performance. Performed with the pinching dumbbell technique as shown here by one of my athletes also helps to build strength in the hands, grip, fingers, and forearms. This can also simply be performed holding dumbbells in a traditional fashion, allowing for more weight on the calves but also minimizing the benefit to the forearms.