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Intense Workout

- Lower Body Emphasis -

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Constant Tension Makeshift Safety Squats with Straps	#1,#2,#3	4	8,6,5,4	60-90"	7	2",3",3",4"

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OPTION #1

Safety squat bars are used in many powerlifting circles primarily because they don’t require the same degree of upper body mobility. As a result they and tend to be much easier on the shoulders, neck, wrists, and elbows. However, by using wrists straps you can actually create your own makeshift safety squat bar that in many ways is superior to standard safety bars. In fact there are 8 total reasons why lifters should incorporate these into their training routines.

You don’t need a specialty bar (which most gyms don’t have) or a fancy setup. Simply take two lifting straps/wrist straps, loop them onto to the barbell spaced equal distance from the center knurling, and voila, you have your safety squat bar
The straps can be gripped as high or as low as feels comfortable (lower position is more unstable but easier on the shoulders) or they can be adjusted as wide or as narrow as you need them. This makes it very conducive for accommodating any size lifter and varying anthropometrics.
This makeshift safety squat bar setup is much more unstable than any traditional barbell or specialty barbell due to the lack of rigidity in the handles/straps. As a result this forces the lifter to use very strict mechanics and dial in their form otherwise the barbell will tilt to one side or slide off their back. In fact if you have a tendency to favor one side or allow one hip or shoulder to dip, this set-up will give you immediate feedback via a teeter-totter effect. As a result most lifters will immediately find their abdominal and core musculature working overtime on these.
The makeshift safety squat bar is the most effective barbell variation I’ve used for teaching lifters how to pull the bar into their back - a common but important training cue. Rather than simply allowing the bar to rest on your back, pulling or squeezing the bar into your back is a critical component for any barbell squat as it helps create increased spinal rigidity, enhanced lat activation, and a more stable bar position. With the makeshift variation if you don’t pull aggressively on the straps and pull the bar into your back, the bar will literally fall off your back.
The makeshift safety squat bar setup does wonders for reinforcing the hip hinge - one of the most important squat cues. The lifter will be required to keep their hips set back near maximally throughout to create a slight forward torso lean in order to keep the bar from sliding off their back. If you assume an overly upright position, pull your head up via cervical hyperextension, let your hips shift forward, or allow significant anterior knee drift, the bar will roll off your back.
Lastly, the make shift bar is very conducive for teaching rigid spinal mechanics. Although the arms are pulling forcefully against the straps to keep the weight anchored onto the traps, even the slightest loss of spinal rigidity or proper postural alignment will cause the bar to tilt, become unstable, or simply roll off your back. In addition, spinal flexion often resulting from using excessive depth and exaggerated range of motion is immediately punished with similar deviations to the barbell.
Similar to a standard safety squat bar, these are much more conducive for promoting proper lower body squat mechanics primarily because the t-spine and shoulder mobility are not an issue. When the shoulders and scapula elevate or protract (a common problem on normal barbell squats) this impacts t-spine positioning ultimately resulting in faulty spinal alignment throughout the entire vertebral column. Besides making the squat exponentially more dangerous it also makes it nearly impossible to optimally target the lower body musculature.
Partial squats performed in the bottom half of the movement are particularly useful when implementing the safety squat set-up as shown in the video. That’s because they keep the lifter locked into a very precise and rigid position that not only keeps the bar locked onto their upper traps but the degree of constant tension is enough to induce growth in even the most stubborn pair of legs.

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If you’re looking for a way to amp up the difficulty of traditional goblet squats you’ll want to try goblet squat jumps. In fact if you can successfully perform several repetitions of this movement with half of your bodyweight, chances are you’re strong from had to toe. Besides being one of the most challenging lower body exercises you’ll ever perform there are five reasons why the goblet squat jump exercise is so effective.

Most fitness facilities only have dumbbells that go up to 100 pounds. While this is ample for many individuals, stronger athletes will find this to be a relatively light load for the goblet squat. However, most individuals will find they need to drop their weight by at least 50% to successfully perform goblet squat jumps. Unless you consistently goblet squat over 200 pounds, the 100 pound dumbbell should suffice for most individuals.
The goblet squat is a great movement for targeting the quads. Add in an explosive jump and you’re now forcing more of the fast twitch fibers in your quads to activate quickly. As a result this exercise has a tremendous impact for increasing vertical jump height and jumping performance not to mention sprinting and running speed.
One of the benefits of the traditional goblet squat is the full body activation involved. When combined with a jump and landing sequence not only do the legs get crushed but the upper back, shoulders, arms, and core get absolutely pummeled from this.
Deceleration and force absorption are some of the most critical yet oftentimes overlooked components of strength and performance. Jump squat variations are excellent not only for addressing acceleration, speed, and power, but also deceleration and force absorption. However, many loaded squat variations can be somewhat taxing on the spine and low back as a result of the high impact. Due to the front loading nature of the goblet squat, the low back receives minimal stress even on the landing phase, however, the quads, glutes, upper back, core, shoulders, and arms get hammered.
The goblet squat jump is also very effective for teaching proper squatting mechanics. Part of this is due to the fact that you’ll be using approximately half the weight you would typically use during traditional goblet squats thereby allowing the lifter to hone in on their form particularly on the eccentric phase of the movement. However, another reason the goblet squat jump is so effective is that it teaches the lifter to avoid collapsing at the bottom and using excessive range of motion, both of which are common issues on goblet squats. That’s because jumping from a collapsed position feels very unnatural and incredibly weak. As a result the lifter will be forced to find a squat depth that allows them to produce strong and powerful jumping mechanics. Inevitably this will be somewhere around 90 degree joint angles.

Oh and just in case you were wondering, the grunting you hear from me in this video was not forced or purposeful. It was actually a result of having to fire every muscle fiber in my being to decelerate a 100 pound dumbbell.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Medicine Ball Ab Walkouts	#1,#2,#3	3	2 front + 2 back x 3 per side	60"	7-8	N/A

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This next exercise is a double medicine ball ab walkout which not only crushes the core & abs but also addresses shoulder stability, full body tension, & strength throughout the lumbopelvic hip complex. These are quite challening but don’t require a large ROM.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
EI Single Leg Glute Bridge on Benches	#4,#5,#6	3	5 per leg	60-90"	7-8	4-5"

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OVERVIEW

The method I have my athletes use to perform eccentric isometric hip thrusters and glute bridges involves two unique components.

The eccentric phase is performed in a slow and controlled fashion taking approximately 4-5 seconds to complete.
Once the athlete reaches the full stretched position they’ll hold the eccentric isometric for an additional 4-5 seconds.

ADDITIONAL EXECUTION CUES

Besides the above components related to rep cadence and eccentric isometric duration, there are 5 other unique cues I use for all of my athletes regardless of whether or not they’re performing traditional glute bridges or eccentric isometric variations.

The concentric phase should be completed with as much force and power as possible while still maintaining optimal body alignment. This should all be done while attempting to contract the posterior chain as aggressively as possible.
During the eccentric phase of the glute bridge the athlete is instructed to actively pull themselves into the stretched position by contracting the hip flexors and core musculature rather than simply allowing gravity to pull them into the bottom position. This helps optimize eccentric co-contraction among reciprocal muscle groups, which is a critical component for maximizing reciprocal inhibition during the concentric phase of the movement. In other words, co-activation of agonist (glutes) and antagonist (hip flexors) muscles during the eccentric phase creates a slingshot effect. Once the hip flexors release, this produces maximal activation and contractile force of the glutes on the subsequent concentric phase. This is actually a critical component of all proper movement, and is simply what the process should look like during any properly performed glute bridge or hip thruster.
During the eccentric phase, the athlete is told to pull their stomach in and brace their core as a means of eliminating lumbar extension. This also helps to ensure that the athlete is pulling into the eccentric phase with their hip flexors, as the abdominals and hip flexors work together when performing voluntary hip flexion.
Throughout the duration of the set the athlete is told to maintain a neutral spine particularly at the cervical spine. One of the most common errors I see individuals make during posterior chain movements is moving into excessive forward head tilt and kyphotic posture. This should never occur, and simply degrades optimal spinal alignment while reinforcing dysfunctional postural mechanics that negatively transfer to other movements. Instead, the head should remain tall on the torso throughout and never tilt forward or back. Read more about proper spinal alignment HERE. In other words, when moving into the eccentric stretched position, as the torso is positioned at 45 degrees, the head should match it. Simply put, there should be a straight line from the hips to the shoulders, neck, and head. Similarly, in the top concentric position, the head should be perfectly parallel to the floor and inline with the rest of the body, as the natural eye gaze will be looking straight up towards the ceiling. Again this optimizes the posterior chain activation without compromising natural spinal alignment and postural mechanics.
The last and final form of cueing I use with all of my athletes on any type of glute bridge or hip thruster involves the utilization of proper foot and ankle alignment. While this may not seem like an important element, proper foot and ankle alignment/activation is perhaps the single most critical yet neglected component of properly executed glute exercises. More specifically, this involves keeping the foot completely straight or even slightly inwardly rotated (2-5 degrees inward) similar to proper foot strike when running. I also instruct athletes to screw their feet into the floor by pushing more weight to the outside of the feet while pressing the base of their big toes into the floor. Read more about foot & ankle training HERE.

However, this concept is not unique to glute bridges and hip thrusters as it’s something I preach and teach on any and every exercise including chest presses. And yes, all exercises including glute bridges and hip thrusters are performed in barefoot conditions, socks, or minimalist shoes. That’s because traditional shoes tend to blunt foot and ankle activation, as they act like a crutch taking on the stabilization and structural support roles that the muscles in the feet and ankles are supposed to be performing.

Now, I’ve not yet performed an EMG comparison examining hip thrusters and glute bridges with or without foot and ankle activation, or without proper postural alignment for that matter. However, from practical experience I’ve observed some phenomenal and almost unbelievable occurrences when implementing proper foot and ankle mechanics on posterior chain movements. In fact, I would go as far as saying that proper foot and ankle mechanics/activation during glute bridges is equally, if not more important, than the implementation of the eccentric isometric protocol when it comes to posterior chain activation. However, when combined, the results of performing eccentric isometric glute bridges and hip thrusters with high levels of foot and ankle activation are noteworthy to say the least.

I’ve literally seen dozens of scenarios where athletes who report little if any activation in their posterior chain, suddenly feel as though their glutes or hamstrings are about to explode simply from correcting their foot and ankle alignment. In addition, they commonly report that the level of “burn” and lactic acid/hydrogen ion buildup is almost unbearable with eccentric isometric reps. These phenomena likely occur largely because activation begins with the feet and ankles. When the feet and ankles are doing their job this enhances signaling up the kinetic chain particularly throughout the hips. In fact, I would go as far as saying that its impossible to maximize posterior chain activation without addressing foot and ankle alignment. Additionally, even the slightest bit of external rotation (toe flare) can minimize the effectiveness of the exercise on the glutes and hamstrings. When in doubt, it’s always better for the toes to be too inwardly rotated than too externally rotated, as more inward rotation helps create additional torque into the floor. Read more HERE.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Single Leg Goblet Good Morning with Knee Drive	#4,#5,#6	3	4 per leg	60-90"	7-8	3"

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This exercise will crush your glutes and hips unilaterally with a safe and effective hip hinge that also has phenomenal transfer to athletic performance. The elevated back leg also acts as a counterweight helping reduce anterior shearing forces and torque on the spine. In fact, once you master your stability and balance you may find you end up using similar weights with the unilateral version as you would the bilateral due to the counterbalancing effect of the back leg. As a result the glutes and hamstrings get absolutely torched. Read more HERE.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Makeshift Safety Split Squats with Straps	#4,#5,#6	3	5 per leg	60-90"	7-8	3"

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OPTION #1

Over the past few weeks I’ve demonstrated how you can make your own safety squat bar by simply take two lifting straps/wrist straps and attaching them to the barbell. Besides being very effective for performing standard squats, this makeshift safety bar setup is very conducive for performing barbell lunges. See second video tutorial for a detailed tutorial on executing proper lunge technique.

OPTION #2

The hack barbell lunge is one of my favorite loaded split squat variations. Here's one of my bodybuilding athletes Ben Lai demonstrating it with a slight modification as we use a supinated grip to reinforce shoulder retraction and spinal rigidity.

This specific loading protocol with the legs straddled between the barbell provides several benefits. First it forces balance and stability to be spot on as any deviation will make it very difficult to re-gain your balance without having to drop the bar.

Second, it keeps constant tension on the muscles as the lifter will be unable to lock out the movement by going to far at the top (the bar hits the legs towards the top end) and lose tension on the muscles.

Third, it teaches proper lunging mechanics and hip activation as the straddled position with the bar hanging between the legs teaches individuals to lean over slightly with the hips set back which represents ideal lunge mechanics. In fact it's almost impossible to perform this with overly upright posture which is a common mistake many lifters make (proper lunges involve a slight forward lean to keep the hips back rather than an upright position).

Finally having the bar directly under the center of gravity absolutely crushes the glutes. If you've never tried this you'll be stunned at the level of therapeutic pain and tension you'll feel in your entire posterior chain as well as the quads. As usual you'll also notice I have Ben performing these in an eccentric isometric fashion to improve body mechanics and aid in proprioceptive feedback.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Single Leg Bent Over Row with Rotational Strap (Straps Optional)	#7 & #8	2	4 (2+2 per leg)	60"	5	2-3"

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OPTION #1

(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). Here I'm combining two of my favorite protocols into one unique exercise using the eccentric isometric single leg RDL in conjunction with the rotational strap method. Also notice the use of the thick mat under my foot to increase the instability and facilitate greater foot and ankle activation as well as overall proprioception. Lastly, pay close attention to the single leg hip hinge position. It involves a 90 degree bend in the back leg with ankle dorsiflexion as well as ample knee bend in the support leg all of which represent proper single leg hip hinge mechanics.

That lats and upper back can be difficult to target for many lifters as they often have a difficult time recruiting these muscles properly. Although there are a number of unique methods that can help improve lat activation and enhance the muscle mind connection in the upper back, one technique that I’ve found particularly useful is the rotational strap method. Simply attach two standard wrists wraps/straps to a barbell spaced approximately shoulder width apart and use these for your handles while producing a rotational movement. Read more at my blog.

This technique can be applied to a number of row and lat pulldown variations.

OPTION #2

The oblique sling single leg RDL & cable row is one of my favorite oblique sling sport specific movements that addresses strength and motor control throughout the posterior chain as well as the core and hip flexors.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Single Leg Glute Bridge Chest Press	#7 & #8	2	4 per leg	60"	5-6	2-3"

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OPTION #1

Want to crush your chest and glutes while taking stress of your neck and shoulders? Try these unique variations of the glute bridge chest press performed in a head-off fashion as demonstrated by my awesome clients Ben Lai and Leslie Petch, and moi.

The glute bridge chest press is an excellent exercise for engaging the hips and pectorals while simultaneously performing one powerful pressing movement. In fact I originally tried the traditional glute bridge chest press (standard floor variation) several years ago after reading a few articles by world-renown strength coaches Bret Contreras and Ben Bruno.

Unfortunately for many individuals these can be quite aggravating to my upper neck and shoulders due to cervical compression. The head-off glute bridge chest press variations on the other hand eliminates this issue and actually feels very therapeutic on the shoulders and neck while still deriving the same glute and hip benefits as the traditional variations. That’s because the neck and cervical spine can elongate rather than being compressed into the floor. In addition there are numerous benefits of this. Read more HERE.

OPTION #2

Want to blast your posterior chain with an exercise that addresses full body stability & alignment while targeting your upper body pressing muscles? Try these single leg sprinter Longitudinal T-Bench Chest Presses.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Overhead Strap Press	#9 & #10	2	4-5	60"	5	2-3"

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OPTION #1

Crushing heavy overhead presses is one of the most effective ways to build monster shoulders and traps while building Viking-like upper body strength. When performed with proper mechanics they’re also incredibly therapeutic on the shoulder joints and excellent for ingraining proper postural alignment. Unfortunately, most individuals fail to perform overhead presses with proper technique thereby placing undue stress on the glenohumeral joint not to mention taking tension off the surrounding musculature.

While reducing the total load can help resolve this issue to a degree, implementing overhead movements that force the lifter to incorporate proper mechanics is one of the best ways to teach optimal vertical pressing technique. With that said, one unique overhead press that I’ve found to be very effective not only for blasting the entire shoulder musculature, upper traps, triceps, and upper chest but also for instilling proper overhead pressing technique into the CNS is the overhead barbell strap press.

These can be performed either by attaching traditional wrist straps to a bar as I demonstrate in the video or by attaching bands to the bar (the more difficult variation) as shown by my awesome client Ben Lai. Then simply hold the straps or bands in a vertical fashion and perform overhead military presses. Yes, they look a bit odd but here are 5 reasons why you may want to consider incorporating these into your shoulder workouts.

Finding ways to perform intense overhead pressing variations that minimize stress and tension to the joints can be tricky. The overhead barbell strap press requires the lifter to reduce the weight by approximately 50% to perform the movement however the stimulus to the upper body musculature is inordinately intense. In fact, I’ve found that my athletes have to reduce their weight more on this overhead pressing variation than any other vertical pressing movement including bottoms-up exercises. Because of the combination of significantly reduced loading yet high levels of tension on the shoulders and upper body this represents an excellent overhead pressing variation for minimizing stress to the joints while maximizing the functional strength and hypertrophy stimulus. Simply put, if you have sensitive shoulders but still enjoy periodically performing overhead presses, this may be the perfect version to implement in your routine.
If you’re looking for an overhead press that teaches proper elbow tuck, shoulder packing, and centration of the glenohumeral joint, look no further than this press. In fact, it’s nearly impossible to perform with excessive elbow flare or lack of t-spine extension as the lifter will simply be unable to lock the bar into position.
The overhead barbell strap press is unusually unstable and requires the lifter to use very strict, tight, and controlled mechanics. Excessive momentum or lack of control will cause the weight and the arms to shake and waver.
Creating lateral tension against the bar is very important during overhead pressing particularly at the top of the overhead press (aka the slot position). To successfully lock this movement in particularly at the top, the lifter will be forced to spread the arms and pull laterally against the straps. Besides stressing the lateral and rear deltoids to a greater extent than most overhead presses, this also does wonders for teaching optimal overhead lockout mechanics and technical efficiency in the overhead slot position. The impact this has on Olympic lifts as well as overhead mechanics in general is noteworthy.
Collapsing in the bottom position is one of the most common mistakes on strict overhead presses. Yes, racking the bar to your body for push presses is part of the lift but when performing strict overhead military presses, bringing the bar to the shoulders every rep not only takes tension off the deltoids and involved musculature but also places undue stress on the shoulder joint and rotator cuff. It’s for this reason I usually have individuals terminate the bottom eccentric position somewhere around mid face or chin level similar to where it would be for a proper bottoms-up press. Because of the specific gripping mechanics involved with this particular barbell press, going excessively low at the bottom feels very unnatural on the grip, hands, wrists, and shoulders necessitating the use of optimal stopping mechanics at the appropriate eccentric bottom position. Simply put, you’ll be unable to collapse at the bottom. Read more HERE.

OPTION #2

NOTE: Bands and partner assist are optional.

Here is a landmine kneeling push press with bands. This is a great push press variation that most folks have never done. There are 5 reasons why this move is so effective.

Provides a push press that emphasizes posterior chain (glutes). Traditional push press involves predominantly quads & calves when it comes to lower body contribution as the posterior chain (glutes & hamstrings) does very little. The angular force vectors involved with the landmine allows the lifter to sit into their hips & use their posterior chain to launch the weight up. This is further emphasized with the band although the band is not necessary.
Emphasizes greater spinal rigidity & core activation. The kneeling position helps to engage the core & maintain greater full body tension. Standing variations tend to allow athletes to get away with more deviations & weaker core activation.
Provides a very low back & knee friendly push press that emphasizes full body explosive power.
Blasts the shoulders, triceps, glutes, chest, upper back, & core, especially when performed using a controlled eccentric both on the pre-launch with the hips as well as the upper body eccentric overhead press.
Requires the athlete to rely on their posterior chain & create a strong muscle mind connection with their glutes in order to launch the weight up. It happens almost automatically since the movement is so user friendly & feels so natural.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Lat Pulldown with Overhand Straps (Straps Optional)	#9 & #10	2	5-6	60"	5	2-3"

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OPTION #1

If you’re looking for a unique but very effective vertical pulling exercise try this rotational lat pulldown using wrist straps attached to the barbell as demonstrated by one of my awesome clients Matt Jordan. Although this isn’t one that you’ll load up incredibly heavy loads there are several unique benefits.

The straps create a more unstable and vulnerable bar attachment. Because you’ll be gripping the hanging straps several inches or more below the height of the anchor point on the bar, this causes the bar to be more susceptible to tilting, swaying, shifting or rotating. If you begin to pull more from one arm or allow one shoulder to elevate higher than the other, or you use excessive momentum, these deviations will be magnified as you’ll begin to loose control of the bar attachment. In essence you’ll be forced to use smooth, crisp, symmetrical, and precise vertical pulling mechanics to keep this locked in.
This rotating strap lat pulldown variation absolutely crushes the grip as you’ll have to pinch the daylights out of the wrist straps to keep the handles from slipping out of your hands. If you’re in need of a lat pulldown variation to crush your hands, grip, and forearms, this one’s tough to beat. You can also use towels to crush the grip even further but unfortunately it can take away slightly form the rotational movement which leads me to my next point.
This specific set up allows a very natural rotational pulling motion to occur rather than the overly rigid grip attachment you would typically find with a standard lat bar setup. In essence you’ll be using a fully pronated grip at the top position and gradually rotating to a fully supinated grip as you reach the fully contracted bottom position. Besides being very conducive for reinforcing proper and smooth scapulohumeral rhythm and centrated glenohumeral joint mechanics (locked in shoulder joint), the rotational movement is also very effective for stimulating significant lat activation and growth

The reason for this is that the overhand or pronated position allows a greater lat stretch while the underhand or supinated position produces a more forceful contraction in the lats at the end of the concentric pull. This produces both mechanical tension and muscle damage (to a moderate degree) as well as a degree of metabolic stress and local occlusion. As a result the stimulation and muscle mind connection you’ll receive to the lat muscles will be significant to say the least even though the load will be relatively light. However, for those suffering with joint issues and overuse injuries, having access to a lat exercise that allows you to use lighter therapeutic loads while simultaneously crushing the lats is always a welcome bonus

If you feel like grip strength is more of a limiting factor during these, try pre-exhausting your lats immediately prior to the pulldown using some form of kettlebell, dumbbell, or barbell pullover. You can also use straight arm pulldowns with bands or a cable system for more constant tension on the lats. In fact this is exactly what I had Matt do during this workout and his lats were pummeled for several days. Typically 2-3 sets of 5-8 repetitions will more than suffice for this pulldown.