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- Lower Body Emphasis -

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Single Leg Swaps on Soft Cushion or Mat	#1,#2,#3	3	30" per leg	60"	7-9	N/A

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OPTION #1

Here I have 6’9” NFL athlete Demar Dotson (Tampa Bay Buccaneers) performing the single leg swap, an exercise I introduced to the fitness community nearly 5 years ago on T-Nation. With that said, improving foot & ankle function is something I work on quite extensively with my athletes. That’s because areas of dysfunction, particularly in the lower body, are all related, as each affects the others. For example, if the feet & ankles are not functioning as they should, this impacts activation patterns throughout the muscles around the hips, knees, & spine.

The upside to this neuromuscular chain reaction is that improvement in one area tends to have a positive impact on all others. For example, train the feet & ankles to fire properly, and the majority of issues in the knees, hips, low back & core tend to improve greatly This is where the Single-Leg Kettlebell Swap (AKA single leg kettlebell switch or kettlebell handoff) comes in. I've found it to be highly effective at improving lower-body function, alignment & muscle activation from the feet to the hips. In fact, this was an exercise I developed out of pure necessity after witnessing a large number of athletes who displayed various types of foot & ankle deficiencies that were wreaking havoc on the rest of their bodies, particularly in the knees, hips & low back.

If you want to master your foot and ankle mechanics check out my Ultimate Foot & Ankle Manual HERE (a must-have resource for any athlete, lifter, physical therapist, personal trainer, or strength coach). Also, read more about single leg swaps including 10 variations that involve single leg squats, rdl’s, lunges, Bulgarian squats, & more in full article HERE.

OPTION #2

This next exercise is a squatting Pallof press which is a great core exercise and anti-rotation move that also reinforces how to brace the core when performing a squat.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Squats with Extended Eccentric Isometrics	#1,#2,#3	4	4,3,2,1	8,9,9,10	90-120"	3,4,5,10"

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From a visual perspective, the squat pattern is quite simple. However, neuromuscularly and biomechanically it’s actually very complex. As a result it requires a number of precisely executed components to lock the movement in. Some of these include the following:

-Set the hips back without bending over

-Spread the knees apart but not excessively

-Keep a neutral spine while maintaining a very slight natural curvature of the back

-Squat somewhere between 90 degrees and parallel (i.e. don’t collapse or go ATG)

-Pull yourself into the bottom position rather than allowing gravity to push you down

-Brace the core and tense your abs

-Keep the chest out without hyperextending the back

-Screw the feet into the floor by pushing slightly more to the outside of the feet

-Keep the feet relatively straight and aligned with the each other

-Pull the bar into your back by activating your lats

-Keep the head neutral (i.e. don’t look up but don’t let the head drop)

-Maintain maximal full body tension each and every rep

-Move in a perfectly vertical fashion without shifting horizontally

-Load each leg as symmetrically as possible without favoring one side

Bear in mind this list is not all-inclusive and only represents a small fraction of the important biomechanical and physiological components of a proper squat. With that said, dialing in your squat form should be straightforward right?

Yeah I thought so. In fact, trying to learn and apply each and everyone of these cues can feel beyond frustrating and quite frankly impossible even for seasoned iron game warriors let alone newbie lifters.

Furthermore every individual is different so the optimal set of cues will need to be precisely customized and frequently adjusted on a consistent basis. Anyways, you can see how mastering your squat can be a loosing battle from the get go (read more about mastering your squat here).

So how the heck does one actually learn to squat properly without going through an exhausting myriad of endless cues? Furthermore to what degree does one emphasize each cue since we never want to over cue someone to the point that they shift too extremely into the opposite direction (i.e. overspreading the hips or excessive hip hinge mechanics.). In other words how much do you emphasize each cue so that each of them is carried out to the proper degree?

The answer lies in simply performing precisely and methodically executed eccentric isometrics. Now I’m not talking about simply collapsing down into the bottom of a squat, then pausing for a few seconds while you mindlessly hang out on your tendons and ligaments. In fact, that’s a bastardized version of an eccentric isometric and will in no way do anything to improve your squat mechanics not to mention your strength or muscular development.

Instead I’m talking about performing the eccentric isometric with painstaking attention to sensory signals and proprioceptive feedback using Jedi-like focus and warrior-like intensity. In simple terms that means performing a slow and controlled eccentric while staying incredibly tight then pausing in the naturally stretched position while attending to as much somatosensory feedback as possible. Read more about eccentric isometrics here.

For additional movement mastery, perform them using a more extended eccentric isometric protocol. This is done by emphasizing the eccentric and extending the pause even longer in order to feel each and every physiological element and reinforce optimal positioning. Here’s what that looks like.

So why is this so effective?

In essence it’s because our bodies can provide all of the necessary feedback, coaching and cuing we need to optimize our movement. We simply have to know how to listen to the sensory feedback coming from our proprioceptive mechanisms (i.e. muscle spindles) and we’ll immediately begin to use the “sense of feel” to make subtle adjustments and fine-tune our movement. The best way to do this is through the use of properly executed eccentric isometrics.

This also means learning to sense where the natural stopping point and optimal range of motion is which happens to be somewhere between 90 degrees and parallel (read more about proper squat form here). And just in case you were wondering, no, your body is not an exception to the rule. A proper squat including optimal range of motion and ideal joint angles will look almost identical from human to human if it’s performed correctly regardless of differences in anthropometrics.

Now I know what you’re thinking, I’m not going deep enough and anyone can hold heavy weight in the position I’m demonstrating. In reality, pausing in the rock bottom position of an ATG squat takes significantly less effort than pausing at 90 degrees. That’s because the bottom of an ATG squat involves very little active tension and muscle activation since you’re simply collapsing in the bottom position and hanging out on your tendons, ligaments, and connective tissue. Simply put your muscles and your central nervous system are doing very little at that point to hold the position.

In fact it doesn’t take enormous levels of strength, muscle, and force production to hold this position (although coming back up from such as biomechanically compromised position does). Pausing at the 90-degree or parallel position on the other hand takes enormous levels of focus, strength, mental toughness, active muscle tension, concentration, motor control, proprioception, and intramuscular tension. Additionally it requires a highly calibrated central nervous system and precisely dialed in motor unit recruitment patterns not to mention rock solid biomechanics with optimized leverage.

As a result an extended eccentric isometric squat hold is also an excellent diagnostic tool for assessing your levels of neuromuscular efficiency. Simply put if you struggle to lock in and pause using relatively heavy weight with perfect form and rock solid stability then something is neuromuscularly and biomechanically amiss. Once you can hold 90% of your 1RM for a 10-s or longer extended eccentric isometric contraction using textbook form, you’ll know you’ve mastered your squat.

And just in case you were wondering, yes, these concepts and principles apply to every other movement pattern as well, not just squats.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Swinging Dumbbell Snatch (Light if Necessary)	#1,#2,#3	4	4-5	60-90"	7-9	N/A

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OPTION #1

The swinging dumbbell snatch is a great explosive movement that really forces powerful hip drive. Rather than keeping the weights close to the body during hip extension the dumbbells will drift away from the body using a semi straight arm position as the load completes a circular path. Again this requires powerful hip and glute drive very similar to a medicine ball hip toss or keg toss used in the worlds strongest man competitions. This movement is one of the most user friendly snatch variations and it's one that I developed to work on explosive hip drive with my athletes without having to spend countless hours teaching form and technique. It's also incredibly effective for taxing the shoulder stabilizers and core particularly at the top of the movement during the catch. Again it's very simple but very taxing, a prime combination for athletes and strength enthusiasts alike.

OPTION #2

This next exercise is a Copenhagen Plank with Adduction Reps. Dorsiflex both feet and squeeze adductors and glutes at top contracted position while pulling core in hard on eccentric & bottom

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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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OPTION #1

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.

OPTION #2

Olympic lifts are great for improving athletic performance particularly components dealing with power, speed, explosiveness, & even strength & force production. However, balance & stability, particularly unilateral aspects, are equally important attributes typically not addressed during Olympic lifts.

Additionally, aspects of symmetry & motor control when comparing sides of the body (left vs. right) in all biomotor capabilities are critical. Unfortunately most lifters have one side of the body they tend to favor oftentimes producing & contributing to greater imbalances & deficits in strength, power, mobility, stability, & motor control, ultimately leading to greater risk of injury.

These can be further ingrained during traditional bilateral movements including double leg jumps & traditional Olympic lifts. Performing Olympic lifts from a single leg position particularly when using an eccentric isometric RDL helps to resolve many of these issues.

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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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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.

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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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OPTION #1

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.

OPTION #2

This next exercise is a RDL & Row Combo. Rather than blasting out all 6 rows we do an RDL every 2 reps. This minimizes low back fatigue & acts like a cluster set allowing more weight for more reps before fatigue which leads to greater hypertrophy.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Single Arm Single Leg Bottoms Up Chest Press (Kettlebell or Dumbbell)	#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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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.

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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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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.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Lateral Lunges on Foam Roller Eccentric Isometrics	#8,#9,#10	2	5-6 per side	2-3 minutes	7-8	3"

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OPTION #1

Looking for a great way to progress the traditional lateral lunge? Try this foam roller variation. Besides crushing the abductors and adductors as well as the glutes, quads, and hamstrings it also provides a very natural rolling movement allowing the lifter to slide the in and out (laterally) each rep which feels very comfortable and natural similar to a slide board or slide discs. The main difference here is the round surface area of the roller allows the foot to pronate into a natural position allowing more natural internal rotation of the hip. In essence the foot stays perpendicular to the leg rather than overly supinated as it would be when its flat on the floor. The stretch to the hips feels incredible as it allows more natural internal rotation similar to what many folks try to create when doing FRC drills only this happens in a more natural functional movement pattern rather than attempting to contort the body into an extreme circus act move.

The therapeutic effect is further enhanced with the 90 degree eccentric isometrics. And no this is not tough on the knee nor is this valgus collapse. This simply represents optimal neutral alignment that many folks are not used to seeing as they've been brainwashed from excessive misinformation from the fitness industry forcing people to think that extreme knee spread and kness out position is neutral and neutral is valgus when in reality knees out is excessive external rotation and varus whereas this position shown here that many would consider valgus is actually neutral while resisting valgus forces. Doesn't get more functional than this.

OPTION #2

When it comes to targeting the inner and outer hips, it doesn’t get any simpler than these 2 band resisted drills. Essentially they’re performing band resisted abduction and adduction while simultaneously holding a strict single leg stand with perfect posture.

Besides working the abductor and adductor of whichever leg is attached to the band, the support leg gets pummeled in the opposite fashion of the moving limb. For instance, if the moving limb is resisting abduction by pulling into adduction then the supporting leg abductors will also get hammered as it will essentially be resisting adduction and valgus collapse throughout.

In other words these are great 2 in 1 drills as they act as inner & outer hip exercises while also working incredibly well as foot and ankle stability drills for improving anti-supination and anti-pronation. As an added bonus there’s some moderate tension rotational forces the athlete must resist by engaging their core.