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- Lower Body Emphasis -

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Single Leg Kettlebell Swap & Knee Raise	#1,#2,#3	3	30" per leg	60"	7-9	N/A

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OPTION #1

This first exercise is a swap handoff drill for improving foot & ankle strength and alignment. This is a combination of the original kettlebell swaps I first introduced to the fitness community several years ago on T-Nation modified with the 90 deg knee drive which is a unique modification Ben Lai came up with. Got to love it when your clients take your exercises & make them even better.

Foot & Ankle is one of the most neglected yet underrated components of fitness & performance. Without proper foot & ankle mechanics its literally impossible to perform any lower body exercise correctly. This includes squats, lunges, hinges, & even running & jumping.

Now I want to address mediolateral alignment. Many folks perform single leg drills & balancing exercises with improper alignment as the feet & hips are often externally rotated or flared. Not only does this degrade balance but it’s simply reinforcing faulty mechanics.

On that note, notice toward the end of the set when Ameer’s left leg drifts to the left & flares out he starts to loose balance. Remember proper balance is more a result of proper body mechanics not the other way around. Learn to dial in your technique & alignment and watch your balance greatly improve. In fact that’s truly the key to stability training not just mindlessly standing on one leg “trying to balance”. This is why many of my clients often demonstrate very good balance. It’s not so much that they possess amazing “balancing skills” but more a result of working on their alignment, technique, & positioning and ultimately this produce great balance, stability, & motor control.

To learn more check out my Ultimate Foot and Ankle Manual as it’s one of my best selling products used by professional athletes & fitness enthusiast around the globe.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Trap Bar or Dumbbell Deadlifts on Unstable Surface	#1,#2,#3	4	5,4,3,2	8-9	75-90"	2"

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OPTION #1

This next exercise is an eccentric isometric trap bar or dumbbell deadlifts. I recommend using an unstable surface such as a mat. In the video I'm using with my clients a Sanddune. The Sanddune stepper is a relatively simple yet incredibly effective training device that essentially mimics sand & soft memory foam. Again, something similar can be recreated with a soft stretching mat.

Besides working the larger muscles of the body, the smaller muscles especially in the foot & ankle complex as well as the core get crushed. If you have poor foot, toe, & ankle activation and are looking for a functional training tool that helps assist proper recruitment in these distal extremities look no further than the Sanddune. Besides the enhanced proprioceptive feedback and foot & ankle activation, the Sanddune is also very versatile & can be used for any standing exercise for lower & upper body as well as explosive drills. Even if you’re not into unstable surface training, the Sanddune provides just the right balance of cushion & instability without being so unstable that it limits loading & proper execution. If you like the Sanddune in the video you can get 10% off using code drjoel.

OPTION #2

NOTE: Can also be performed with barbell or dumbbells.

Here’s a double pause deadlifts with the trap bar. Now lets discuss the benefits of this deadlift. If you're looking for a deadlift variation that improves technique & pulling mechanics you’ll want to give this a go as it has 8 benefits.

1.Essentially you’re isolating the bottom stretched position 1-2 inches just above floor height by pausing there on both the concentric & eccentric phases thus giving it the name “double pause deadlift”.

2.This bottom position happens to be the exact position where many lifters struggle with oftentimes resorting to various compensation patterns & faulty mechanics to help complete the lift.

3.Pausing in the concentric phase teaches excellent pulling mechanics & reinforces the idea of keeping a rigid spine and tight lats without letting the hips shoot up or the chest drop over.

4.In contrast, the hold at the bottom position is essentially an eccentric isometric that promotes improved proprioception, hypertrophy, hip mobility, motor control, & proper squatting technique. Read more about eccentric isometrics in my book MOVEMENT REDEFINED at link in bio.

5.By eliminating momentum it not only reduces stress on the spine & joints but also places greater tension on the muscles.

6.This movement and protocol will help both your deadlift & squat fairly equally.

7.Besides crushing the legs, core, back, & shoulders, it also promotes improved conditioning as the frequent isometric holds elevates the breathing & heart rate through the roof. Just make sure you keep your spine & core locked in throughout.

8.You’ll most likely want to use 60-70% of the load you typically use on deadlifts as these are unusually tough.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Single Leg Front Curled Barbell Squats	#1,#2,#3	4	3-4 per side	60-90"	8-9	2-3"

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OPTION #1

The eccentric isometric single leg front curled squat is one of my favorite lower body exercises as it not only blasts the lower body unilaterally but it also taxes the upper back, shoulders, biceps, & core similar to a goblet squat. However, the front curled barbell or dumbbell position has several other benefits over goblet squat position. Read more in full article link in comments.

Additionally, I don’t recommend the pistol squat movement as it’s nothing more that a cool feat of strength & advanced circus trick with little if any benefit. In fact for many folks the consequences far outweigh the benefits as pistol squats can cause joint issues & actually do little for the targeted musculature since you’re essentially passively hanging out, collapsed on your tendons & ligaments with very little active tension at the bottom. Yes periodically doing them to demonstrate your mobility & strength is fine but to consistently program them into your routine is only asking for trouble.

To fully maximize the effect is of single leg squats use 90 degree Eccentric Isometrics instead of pistol squats. Not only does this maximize muscle activation throughout the lower body including the quads, glutes, & hamstrings but it also saves your joints.

OPTION #2

10 Key Points.

This next exercise is an eccentric isometric single leg longitudinal goblet squats. These have many benefits. 10 key points to consider.

1.When it comes to single leg training most folks mindlessly go through the motions.

2.Like any movement, the goal should be to maximize quality, alignment, body mechanics, motor control, stability, full body tension, & motor unit recruitment by maximizing the effectiveness of every single rep.

3.The best way to do this is with 90 deg Eccentric Isometrics as eccentric isometrics literally force the lifter to dial in their body mechanics while simultaneously enhancing muscle function.

4.The scientific reasons why Eccentric Isometrics are so beneficial comes down to many factors however the proprioceptive & kinesthetic elements (i.e. sense of feel) are key.

5.In fact when it comes to mastering movement & body mechanics, the key is learning how to use your proprioception & kinesthetic awareness.

6.That’s often easier said than done as most humans have very poor sense of feel due to faulty muscle function, compensation patterns, spastic muscles, misalignment, poor posture, & faulty training mechanics.

7.With that said, science shows our muscles spindles are the key when it comes to optimizing sense of feel.

8.To fully activate these muscles spindles requires muscles to be stretched while under tension & simultaneously being tight.

9.Research shows this occurs at maximal levels at roughly 90 deg positions.

10.Eccentric Isometrics apply these concepts which in turn help the lifter master their movement, ultimately leading to greater muscle gains, strength, muscle function, joint health, athletic performance, & overall physiological function.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Barbell Good Mornings	#4 & #5	3	4	60-90"	7-9	2"

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The good morning is not just a “good” exercise, it’s a great exercise provided it’s performed correctly. Unfortunately it often gets a bad rap as many folks have injured themselves on this old-school bodybuilding classic exercise. Essentially it comes down to proper execution and optimal body mechanics just as it does for any other movement. In fact with proper form the good morning is one of the most therapeutic posterior chain movements in existence. However, with improper mechanics it’s also one of the most dangerous. The difference lies in the execution.

The good morning exercise is nothing more than a traditional hip hinge movement except the weight is loaded above the center of mass typically on the upper traps and back like a barbell squat. Rather than squatting down by bending the knees and hips at the same rate, the lifter will simply hinge over at the hips while maintaining a soft knee position throughout. When it doubt it’s better to have a bit more knee bend than not enough.

Focus on finding the natural stopping position which will be at approximately 90 degrees (slightly above parallel). In reality, the movement pattern is identical to an RDL (Romanian deadlift) or any other hip hinge movement for that matter.

BENEFITS

Let's discuss 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.

As long as you're technique is locked in, going heavy on good mornings as I'm showing here with 315 pounds isn't an issue. In fact you're at a greater risk for injuring your back with light weight and poor form than you are with heavy weight and strict technique. It's all about the mechanics. Read more about proper good morning technique and hip hinge mechanics HERE.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Trap Bar Bulgarian Squats	#4 & #5	3	4-5	60-90"	8-9	2-3"

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OPTION #1

The trap bar is one of my favorite training tools as it provides a variety of unique exercises and loading parameters. Here’s one of my awesome clients Leslie Petch showing how it’s done with eccentric isometric Bulgarian squats. On a side note, huge congrats to Leslie for taking multiple 1st place prizes in the NPC South Carolina Championships this weekend.

Although the trap bar can be can be used for squats, deadlifts, chest presses, overhead presses, bent over rows, pullups, squat jumps, and even lunges, Bulgarian squats are one of the most brutal variations you can perform however the stimulus to the entire lower body is incredible. Also shout-out to Kelvin King Jr. for inspiration for some of these unique single leg trap bar exercises. If you’re not following this guy you should as his work is top notch.

There are 4 unique benefits of the trap bar Bulgarian squat.

This specific Bulgarian squat variation is one of the single best training tools for reinforcing proper hip hinge mechanics on split squat and lunge variations. Essentially any type of lunge, Bulgarian squat, or split squat should involve ample forward lean with a solid hip hinge throughout. This is something I’ve addressed in previous articles, as it’s imperative not only for taxing the surrounding musculature but also for taking stress off the joints. An upright lunge or upright Bulgarian squat is wrong plain and simple.

When using the trap bar if the torso becomes too upright and the lifter fails to implement the hip hinge mechanics, this drives the rear thigh forward and it runs into the back portion of the trap bar making it impossible to perform the exercise. In fact the only way you can successfully perform these is by using a proper hinge throughout the movement with a forward lean This is true of the lunge or Bulgarian squat variation as the movement mechanics are nearly identical. Read more HERE.

OPTION #2

This next exercise is an eccentric isometric Bulgarian Squats into single leg jumps which is a great combination drill that works, power, stability, alignment, hip drive, stride mechanics, and more.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Back Extension Dumbbell Rows	#6 & #7	2-3	5	60"	3-5	2"

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The back extension row is an awesome movement for crushing the entire posterior chain from head to toe and working all of the postural muscles. It's also an incredible exercise for increasing strength and size in the entire upper back and lats. Although most individuals use this is a lighter accessary movement, as long as you use proper form you can actually load this movement with heavy weight and create substantial overload.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Single Arm Single Leg Bottoms Up Chest Press	#6 & #7	2-3	4 per side	60"	5-6	2-3"

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Looking to take your chest & core training to the next level? Try this brutal exercise demonstrated by pro baseball player Parker Meadows as we had him combine several of my favorite methods including, bottoms up, single leg, t-bench, head off chest press, using an eccentric isometric protocol. If your core & hips aren’t firing with near maximal effort you’ll literally feel like you’re going to flip off the bench or dump the kettlebell.

This is literally a full body pressing movement as you’re forced to activate every muscle in your body from head to toe as you resist enormous amounts of rotational forces. In addition this is one of the more physically exhausting chest presses you’ll ever attempt due to the high levels of continuous intramuscular tension. Besides devastating your glutes, it’s also one of the most brutal core exercises you’ll ever perform as it absolutely crushes your obliques & transverse abs as well as your rectus abs.

Additionally the eccentric isometric helps the lifter fine-tune their body mechanics due to the enhanced proprioceptive feedback & kinesthetic awareness associated with slow & controlled eccentrics. When combined with the unstable elements of the exercise above, this does wonders for cleaning up body mechanics, muscle dysfunction, & imbalances.

Lastly, if you have poor foot & ankle activation you’ll be notified almost immediately as you’ll find it quite difficult to maintain your balance on these. In fact the only way you can reach equilibrium with your body on this movement and find a stable position is by producing perfect foot & ankle alignment.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
L-Sit Lat Pulldown	#8,#9,#10	2	4-5	60"	4-5	3-4"

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OPTION #1

The L-Sit Lat pulldown is another great vertical pulling or pulldown motion that not only targets the lats and upper back but helps to minimize excessive lumbar extension which is all too-common in many lifters. For a detailed overview on proper technique see the second video tutorial.

OPTION #2

The single Arm Kneeling Rotational Lat Pulldown is one of my favorite ways to unilaterally target each lat while also working core strength & body alignment particularly in the kneeling position.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Legs Up Z Press On Bench	#8,#9,#10	2	5	60-90"	7	2-3"

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OPTION #1

When it comes to building a strong, functional, and jacked upper body, mastering the overhead press is a must. Unfortunately dialing the overhead press is easier said than done as it can be quite tricky for many lifters. While there are a number of techniques and training methods I use to enhance the overhead press (particularly eccentric isometrics applied to a number of overhead pressing variations), one of my favorite variations is the Z Press.

Perhaps the most challenging variation of any Z press you’ll ever attempt, the leg raise z press off a bench, requires even greater levels of stability, core strength, motor control, mobility, and proper overhead mechanics in comparison to other overhead presses. The eccentric isometric protocol further adds to the difficulty and the effectiveness.

To perform, simply sit towards the end of a bench with your upper middle hamstrings approximately at the edge of the bench and perform an overhead press while keeping the legs perfectly straight and your ankles dorsiflexed. This is without a doubt one of the trickier overhead pressing variations not only because of the mobility required to complete these but also because of the inordinately high levels of instability involved.

Traditional Z press is already quite challenging to stabilize and control, however these take the intensity several notches further as the lifter has minimal support and must use their core and just about every muscle from head to toe to dial these in. In addition, any degree of excessive momentum, shifting, wiggling, or faulty positioning will cause the lifter to lose their balance. In fact, I highly recommend performing these using a controlled eccentric isometric protocol as I demonstrate in the video. This not only places greater tension on the targeted musculature but also helps the lifter optimize their mechanics and fine-tune their body positioning due to the enhanced proprioceptive feedback associated with eccentric isometrics. Read more HERE.

OPTION #2

Fire up your oblique slings to another level by performing single arm and single leg overhead presses with a mini band. Drive aggressively into the band with the elevated leg which fires up the hip flexors thereby activating the glutes of the support leg to a higher level

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Heel and Toe Raises with Dumbbells	#8,#9,#10	2	10	60"	8	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.