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- Lower Body Emphasis -

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

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If you want to destroy your body mechanics, muscle function, joint health, & motor control keep focusing on pushing your mobility & attempting to gain greater & greater levels of mobility, flexibility, & ROM.

When we examine the science of movement particularly neuromuscular physiology, biomechanics, structural physiology, motor learning, & functional anatomy it becomes clear that there is in fact optimal positions & optimal range of motion for most human movement. These parameters for optimal body mechanics (yes it does exist) become even more apparent when we examine movements that involve high force, high impact, heavy loads, & high speeds.

With that said when it comes to optimizing movement including squats, hinges, lunges, presses, & pulls, as well as most functional movements we see in life & sports, 90 deg positions typically represents the optimal position for the human body. Additionally this often represents TRUE end range under conditions of maintaining spinal neutrality, maximal intramuscular tension, joint centration, & proper joint alignment/joint stacking.

For instance if you maintain full body tension, spinal neutrality, properly aligned feet, knees, & hips, then perform controlled eccentric isometric squat guess what? Your max end range will be 90 deg every single time no matter who you are or what type of joint anthropometrics you have. Sure you can go deeper but you’ll have to sacrifice all the aforementioned attributes. Don’t worry, when you need extreme positions they’ll be there (more in articles below).

And yes once you relax & start playing sports your body gravitates to these positions without having to think about it. However we have to slightly over-emphasize it during training to fully engage the neuromuscular system & ingrain optimal motor programs into our CNS so that these proper positions become our natural default strategy for movement.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Incline Dumbbell Chest Press with 90 Degree Knee Raise	#1 & #2	3	6-7	60-90"	5	2"

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OPTION #1

This 90 degree double bent leg position helps minimize lumbar extension even more & reduces lumbar stress more effectively. Because your taking your legs out of it & eliminating any and all means for compensating with your lumbar spine & excessively arching (a common cheating method for bench press), these absolutely blast the upper body & isolate the chest, triceps, & shoulders.

Also notice the 90 deg arm position as this represents optimal pressing mechanics for humans as it minimizes joint stress while maximizing muscle tension & activation. It also ensures that when the athlete is manipulated into a biomechanically unsound position the level of musculoskeletal deformation is minimized since their neuromuscular system have been so well trained to resist extreme deformation (a key component of injury prevention) as their muscles are doing their job properly.

So if you want to minimizes injuries on the playing field, train with optimal body mechanics and ROM which is typically around 90 deg as this prepares the body to handle any & all stresses. Training for extreme positions & excessive ROM will only increase the likelihood that the athlete’s nervous system will allow excessive musculoskeletal deformation to occur to a greater degree thus increasing risk of injury.

Think about ACL injuries, if extreme valgus collapse occurs on the field, it doesn’t matter how well you’ve trained for it, it’s GAME OVER! Your best chance of minimizing injury is teaching your body how to resist valgus collapse so that the rate of deformation in this case valgus collapse is minimal rather than extreme. We’re talking the difference between a several day tweak & a season ending injury.

OPTION #2

Pullovers are some of the most underrated upper body exercises as they blast the lats, upper back, chest, triceps, deltoids, & serratus as well as the entire core musculature. These benefits are further enhanced by adding eccentric overload with heavy negatives as the research supports its effectiveness for hypertrophy.

This specific protocol allows the lifter to safely & effectively apply eccentric overload to the pullover motion by simply combining two movements: the pullover & the dead stop floor press. Simply set a bar on 2 small boxes several inches above floor height. This will allow for the full range of motion in the pullover while also providing the ideal position for performing a dead stop bench/floor press.

From there, perform a heavy controlled eccentric/negative pullover by lowering the load slowly behind you. Once you reach the floor, roll the bar over your torso until it’s above your sternum then perform an explosive chest press. Repeat this sequence for the desired reps. This is a great combination power & hypertrophy exercise as the pullover develops muscularity & size while the press emphasizes dynamic explosive power. In other words it’s great for athletes as well as bodybuilders.

The loading parameters should involve a weight that’s 40-60% of your 1 RM chest press. This should represent a supramaximal load (greater than 1 RM) for the pullover while also being a relatively light load that can be moved with high velocity on the press.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Split Squat Lunges on Stability Ball or Barbell Bulgarian Squats (No Shoes)	#3 & #4	3	4-6 per side	60-90"	8,9,9-10	2",3",4"

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MAIN OPTION

Want to crush your glutes, quads, and hamstrings while improving stability and alignment? Try this awesome but tough stability ball split squat lunge shown by my awesome clients Kim Schaper and Charlene Harrison. Also big shoutout to Leslie Petch for coming up with this deceptively brutal little gem of an exercise.

You can perform this exercise a few ways.

First the way Kim is doing them with a longer stride in which case your back leg won’t bend as much but your glutes and hamstrings will get pummeled. Charlene is performing them with a more bent leg and closer stance position so there’s more equal parts quads, glutes, and hamstrings. Additionally they can be performed rolling or anti-rolling or even slightly in between. The anti-rolling method where you keep the ball still provides more constant tension yet doesn’t feel quite as natural. The rolling version the ladies show here feels almost like you have your foot on an unstable slider or disc or slide-board allowing for a slightly more natural lengthening and shortening of the muscles to occur with a comfortable horizontal movement.

Also they’re both using 50’s here but you’ll want to start off a lot lighter as these are exponentially more challenging than they look. Any deviation or aberration in form particularly mediolaterally with the hips not being aligned will be immediately punished.

They’re also exceptional for targeting the muscles of the feet and ankles. Read more about foot and ankle training and the importance for health, sports performance, and even strength & hypertrophy training in my Ultimate Foot & Ankle Manual on website.

EASIER OPTION

Lunges, split squats, & Bulgarian squats are incredibly effective. Unfortunately many folks rush through their reps using sloppy mechanics with very little control of the movement & even less tension on the targeted musculature. By slowing the movement down & using eccentric isometrics, not only does it increase tension & activation of the quads, glutes & hamstrings, but it also minimizes tension on the joints. Additionally eccentric isometrics increase proprioceptive feedback & kinesthetic awareness thereby allowing the athletes to fine-tune their mechanics in order to master their movement. Simply put, it teaches them to become their own coach rather than always having to rely on external cueing from a coach.

When athletes can tune into their sense of feel & make the necessary adjustments based on somatosensory feedback, this allows them to take their performance & physiological function to the next level. Eccentric isometrics are the most effective training strategy I know of for making this happen.

With that said 2 common problems on Bulgarian squats.

Not setting the hips back & allowing excessive anterior knee drift. Lately many coaches have been trying to make the case that allowing the knees to excessively go past the toes is no big deal. Unfortunately it represents faulty muscle function & dysfunctional body mechanics that can eventually be problematic. Notice how their knees in this video move forward naturally without going significantly past the toes. That’s proper technique!!!

Going excessively deep rather than hitting the optimal 90 deg stopping point is another common problem. Remember the goal is never maximal ROM but instead optimal ROM.

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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's a great full body movement that reinforces proper posture and body alignment from head to toe. Simply perform squatting lat pulldowns using the ball-band method. There are 10 reasons why they're so effective. Read more HERE.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Explosive Front Squats	#5 & #6	3	4-6	60-90"	8,9,10	2",3",4"

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OPTION #1

Front squats are a great squat variation for targeting the entire lower body. When performed with lighter loads using compensatory acceleration (intention to lift the weight as explosively as possible), they also become a highly effective power movement. Be sure to keep the hips pushed back, chest out, knees out, and feet fairly straight (don't let them flare out excessively).

Creating neutral spinal alignment on the squat can be difficult even for the most advanced lifter. Besides serving as an effective quad builder, the front squat teaches the lifter how to find the ideal balance between spinal extension and anterior core activation. Because of the unique loading parameters, front squats force the lifter to achieve significant thoracic extension while simultaneously engaging the anterior core at a high intensity. In turn this grooves the proper recruitment patterns needed for producing neutral spinal alignment not only for squats but for other movements as well.

If the goal is to maximize strength, hypertrophy, athletic performance, muscle function, proprioception, and overall joint health then approximately parallel is best. However if you’re a competitive Olympic weightlifter then dropping below parallel to catch the load will most likely allow you to achiever higher PR’s. It’s all about goals.

OPTION #2

The ball band goblet squat is a great way to fix your squat form by teaching proper mediolateral hip alignment so the person doesn't over spread or have valgus collapse. Simply it teaches neutral and perfectly aligned hips. Read more in full article at https://www.advancedhumanperformance.com/blog/abductors-adductors-muscles-training

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Quadruped Row (Bird Dog Row)	#5 & #6	2-3	4-6	45-75"	3-5	2"

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OPTION #1

Bent over barbell rows are one of the single most effective movements for crushing the entire upper back. Unfortunately many lifters perform them incorrectly thereby negating many of the potential benefits. One of the most common issues is lack of scapular depression throughout the movement. If the shoulders are not depressed then the lats will not receive thorough activation regardless of how much retraction you create.

OPTION #2

The key with these movements is that the rotation is not simply employed for the sake of it but instead it’s used to create a coiling effect as the eccentric rotation should feel like a coiled-up, spring-loaded sling shot which ultimately turns the concentric rotational phase into an explosive & violent burst.

As with most of the exercises I post make sure you use 90 deg eccentric isometrics as EI’s are just as applicable to rotational movements. In fact most rotational drills commonly seen in the fitness industry only reinforce pre-existing levels of rotational movement quality & do very little to enhance it.

For instance, if there’s a weak link in the kinetic chain or small compensation pattern anywhere in the oblique slings, it’s almost impossible to diagnose or correct during more traditional rotational movements. Its for this reason that many rotational movements I implement involve eccentric isometrics.

Like all other eccentric isometrics, the rotational eccentric isometric allows the lifter to hone in on their movement, self-assess where various issues may be occurring via sense of feel, & then fine-tune their body mechanics based on the enhanced sensory feedback produced from EI’s.

Additionally eccentric isometrics are the single most effective training method not only for improving technique & body mechanics but for strength, muscle mass, joint healthy, athletic performance & more.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Good Morning With Eccentric Isometric Protocol	#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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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.

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

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OPTION #1

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.

OPTION #2

The squatting overhead press is one of my favorite full body movements. Unfortunately most folks screw them up with improper hip, knee, and ankle alignment in terms of mediolateral postioning. Here's how to fix it with the ball band method as I lay out in my article at https://www.advancedhumanperformance.com/blog/abductors-adductors-muscles-training

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Side Plank Cable Adduction	#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.