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Intense Workout

- Leg Emphasis -

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Single Leg Deconstructed RDL & Broad Jump + Zercher Squats (Chains Optional)	#1,#2,#3,#4	2	2-3 jumps (per side) + 5-6 Zercher Squats	60"	7-8	3"

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PART 1

The first exercise for today is a deconstructed single leg RDL and broad jump. This is a fantastic unilateral explosive movement that simultaneously improves lower body mechanics, stability, and mobility. We're using this to wake up the nervous system before heading into heavy, compound leg movements.

PART 2 (Immediately Perform After Broad Jumps)

This second part is a Zercher speed squats with chains (optional) using optimal 90 degree joint angles. I usually use clusters of chains on barbell moves to provide greater accommodating resistance. However for Zercher squats the upper body & core tend to fatigue very quickly under such conditions therefore the single chains tends to be a suitable setup particularly for speed variations as it provides just enough to force the lifter to accelerate through the top of the lift while providing ample accommodating resistance without excessive upper body fatigue.

Notice the 90 deg joint angles which is optimal for humans under loaded or high force/high impact scenarios. This also maximizes strength, hypertrophy, power, muscle function & joint health while also maintaining the ability to handle occasional extreme positions & “end range” positions when needed.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Extended Eccentric Isometric Squat	#1,#2,#3,#4	4	4,3,2,2	90"	8-10	2,3,4,5"

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Technique, form, body mechanics, and muscle function are absolutely critical. In fact, research demonstrates that much of the musculoskeletal pain we experience is directly related to our muscle dysfunction, faulty body mechanics, and movement aberrations. Unfortunately mastering your body mechanics & muscle function is oftentimes easier said than done. This is particularly true of complex movements such as squats. So how does one actually learn to move or squat properly?

The answer lies in 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 & ligaments. In fact, that’s a bastardized version of an eccentric isometric and will in no way do anything to improve your squat not to mention your strength, muscular development, or joint health.

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

Our bodies can provide all of the necessary feedback, coaching & cuing we need. We simply have to know how to listen to the sensory feedback coming from our proprioceptive mechanisms and we’ll begin to use the “sense of feel” to make subtle adjustments and fine-tune our movement. The best way to do this is through eccentric isometrics. This also means learning to sense where the natural stopping point & optimal ROM is which happens to be somewhere between 90 deg and parallel (110 deg) as I show here with 495 pounds.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Bear Crawl Ab Rollout on Stability Ball	#1,#2,#3,#4	3	20-30"	60"	6-7	1-2"

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Most lifters, coaches, and trainers perform ab rollouts incorrectly. The bear crawl rollout is not only one of the most effective core exercises I’ve ever employed but it’s also incredibly effective for improving technique on traditional ab rollouts as well as eliminating a variety of movement dysfunctions. Here’s one of my awesome clients Elizabeth demonstrating a simple yet deceptively challenging version using the stability ball. To perform the bear crawl ab rollout assume a position where the hips and knees form a 90-degree angle. From there, perform ab rollouts with a slightly abbreviated range of motion while maintaining that strict 90-deg position in the hips and knees throughout the set. Besides providing an intense full body stimulus that brutalizes the core and abs, there are 5 reasons why the bear crawl position ab rollout is so effective.

1. Perhaps the single most common mistake I see individuals make when performing ab rollouts is allowing their lumbar spine to excessively arch. Part of this is due to the fact that they’re simply attempting to roll out too far and use excessive range of motion which also overstretches the abdominal wall. However some of this is also due to the intense extension forces placed on the lumbar spine from ab rollouts. In fact, the very nature of the rollout is that it’s designed to be an anti-extension exercise where the lifter resists extension forces by keeping a neutral spine throughout. Here's what correct technique for the traditional ab rollout should look like. However, most lifters including many coaches produce varying degrees of lumbar extension during ab rollouts which not only minimizes tension to the core but also places undue stress on the low back. The bear crawl ab rollout directly addresses this issue head on. That’s because it’s literally impossible to hyperextend the lumbar spine if in fact the lifter maintains a perfect bear crawl position with a double 90-degree bend at the hips and knees. In other words, for the lumbar spine to extend, the knees and hips would also have to extend. I’ve used this technique on several dozen athletes and clients over the last few months and it’s been incredibly effective for eliminating most if not all traces of lumbar extension during ab rollouts.

2. The bear crawl rollout not only reinforces proper spinal positioning during ab rollouts, it also incorporates the dual-core activation method by targeting the muscles of both the lumbar flexors and hip flexors. In fact, many variable resistance companies frequently attempt to build abdominal machines that involve simultaneous lumbar flexion and hip flexion. Additionally, many popular ab exercises including hanging leg raises, knee tucks, jackknives, v-ups, and pike ups are also employed with the notion that targeting both the core and hips together will produce greater activation of the abs. Unfortunately many of these variations also sacrifice optimal spinal alignment as the athlete is forced to abandon neutral spinal mechanics. The bear crawl rollout directly targets these same muscles using very similar activation principles, however, the athlete is able to maintain a neutral spine throughout. In other words the bear crawl rollout involves anti-extension of both the core and the hips not to mention the knees.

3. Most individuals perform ab rollouts with excessive range of motion by attempting to over-stretch their abdominal wall. As with any exercise the goal should be optimal range of motion not excessive range of motion. Although the bear crawl rollout represents a movement that involves a slightly abbreviated range of motion compared to standard rollouts, this also helps eliminate overstretching. If you tend to collapse on ab rollouts or have trouble finding your natural stopping point, bear crawl rollouts are a simple but effective method to quickly resolve this.

4. Consciously contracting your glutes while performing ab rollouts or any anti-extensor core exercise is plain wrong. Instead focus on firing your core and hip flexors. This is something I’ve stated repeatedly over the years but it’s worth repeating as many fitness professionals are still erroneously applying this cue to their training. In fact, one of the main reasons why individuals perform ab rollouts with an excessive range of motion is because they emphasize the “glute squeeze” cue. This is the single worst training cue you could use on any anti-extension core exercise including rollouts, planks, pushups, and even hollow body holds as the hip flexors (not the hip extensors) should be firing aggressively. During any anti-extension core exercise, the stomach should remain pulled in and the hips should remain tall and relatively high as this facilitates a hollowed core position similar to a hollow body leg raise. Dropping the hips even slightly, reduces this hollowed core position and places undue stress on the low back (i.e. extension forces) not to mention the core musculature loses significant intramuscular tension. Flexing the hip flexors helps to promote optimal mechanics as the hip flexors resist the very thing the rollout is attempting to do to your spine, namely hip and lumbar extension. Contracting the glutes (hip extensors) works against optimal body mechanics as it simply adds to the already high levels of extension forces working against the hips and core.

Simply put, because the ab rollout is an anti-extension exercise (of the spine and hips) this necessitates activating both the anterior core musculature and hip flexors as they work in conjunction with each other. Again this is similar to many core movements such as pike ups, leg raises, knee raises, body saws, and hollow body leg raise holds. Forcefully contracting the glutes on any of these would not only be detrimental and degrading to natural body mechanics but it would feel incredibly unnatural and dangerous. In addition, squeezing the glutes emphasizes hip extension and inhibition of the hip flexors (as these muscles cannot co-contract when a prominent force vector acting in one direction is present) which is exactly the opposite of what should be occurring during any anti-extension movement. If anything there should be a slight V position in the hips as they sit tall throughout which helps to hollow the core and further resist extension. With all of this said, the bear crawl ab rollout directly reinforces this principle as the hip flexors are contracting throughout to maintain a 90 degree hip bend. If you’re still on the fence about whether or not you should be contracting your hip flexors or hip extensors during ab rollouts, planks, or any other anti-extension exercise, give the bear crawl rollout a spin. You’ll immediately see how important the hip flexors are and how counterproductive it is to forcefully contract the glutes during anti-extension movements.

5. The bear crawl rollout is incredibly effective for reinforcing proper shoulder mechanics during anti-extension movements. Most athletes have a tendency to move their shoulders into excessive elevation and protraction by allowing the extension forces to yank their shoulders up and over. Besides ingraining faulty upper body mechanics this also reduces stress to the core while placing undue stress on the spine. Due to the semi-rigid and tighter setup, the bear crawl position helps pack and centrate the glenohumeral joint into a very natural and stable position. As a result you’ll be more likely to perform rollouts without forfeiting optimal shoulder mechanics. Read more HERE.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Copenhagen Windmill Side Plank for Adductors	#1,#2,#3,#4	3	20" per side	90"	7-8	N/A

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The Copenhagen side windmill plank is one of the single most effective and functional drills not only for taxing the core but for targeting the muscles of the inner thighs. These adductors and inner thigh muscles are often neglected by various athletic populations. Essentially what’s happening here is you’re holding a side plank while resisting abduction of the top leg which in turn intensely activates the adductor muscles.

While performing proper squats, lunges, and lateral lunges are effective for working these adductors, for athletes including many lifters who suffer from groin strains or pulls, the Copenhagen windmill plank is a phenomenal drill to include. In addition, for figure athletes and bodybuilders the inner thighs periodically need to be worked to maintain optimal proportionality and physique dimensions of the lower leg.

On a side, note for individuals who have a tendency to over-externally rotate or over-spread their knees and hips (particularly) at the bottom of the squat as well as individuals who are somewhat bow-legged and supinate their ankles, this can be a valuable exercise to help eliminate these imbalances. While this isn’t a drill that needs to be included on an overly-frequent basis for most lifters, periodically incorporating it into your routine can help ensure optimal hip function and muscular development in the lower body.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Bent Leg L-Sit Lat Pulldowns	#5,#6,#7	2	6-8	45-60"	4-5	3"

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The Bent Knee L-Sit Lat Pulldown is a great pulldown variation that help to insure the core is fully engaged. One of the most common problems during lat pulldowns & pullups, is excessive lumbar extension. The seated bent leg position helps minimize excessive arch while simultaneously encouraging greater anterior core activation and spinal stability.

Also notice the use of approximately 90 degree angles which represents the optimal max ROM during most high force and high tension scenarios. It’s also the position where the joints are in the most centrated position (equal tension spread across the joint as well as across the various involved joints), thereby minimizing risk of injury & chronic tissue inflammation.

Furthermore 90 degrees represents the position where we tend to produce the greatest levels of muscle activation likely resulting in greater hypertrophy & strength gains while minimizing joint stress. It also has the greatest transfer to sports and other athletic activities. Just remember max ROM and optimal ROM are 2 very different things and rarely do they coincide. Additionally, just because a movement, position, or ROM is possible does not mean it’s optimal.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Z Press with Dumbbells	#5,#6,#7	2	4-5	60"	5	2-3"

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OPTION #1

The Z press is a unique but incredibly effective overhead pressing variation as it holds a number of benefits for improving strength, stability, mobility, postural alignment, and overhead mechanics. Many lifters have tendency to over-arch their lumbar spine when performing overhead presses simply because they lack the ability to extend their t-spine and engage their core. With the Z press it literally forces the lifter to do both of these (t-spine extension and anterior core activation) as anything less will result in repeated failed attempts.

In addition, it’s one of the best variations for teaching proper lockout mechanics and overhead slot position. Many lifters finish the lockout position with the weight too far in front of their torso. At the finishing position of the overhead press also known as the slot position in Olympic weightlifting, the arms need to be locked out slightly behind the lifter approximately in-line with the ears. The Z-press quickly corrects this as anything but a proper lockout position will also result in loss of balance and motor control.

The dumbbell variation magnifies each of these components making it an even more challenging option. That’s because the lifter can’t pull laterally on the bar to lock them into position and instead must rely more on full body stability and motor control. If you have low back tightness or faulty mechanics on the overhead press give this variation a try as it’s sure to help greatly. Also check out Lee Boyce’s page as he’s written several articles about the Z-press and its benefits.

OPTION #2

The Overhead Press performed from the top of Bulgarian Split Stance stride position is one of my favorite shoulder pressing exercises as it not only blasts the shoulders and delts but it forces the lifter to engage their core and slow the movement down in order to stabilize from an unstable position. The sanddune stepper further exagerates the instability.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Dumbbell Hang Cleans with RNT Direct Band Resistance (Bands Optional)	#5,#6,#7	2-3	4-5	60"	8-9	N/A

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I consistently implement Olympic lifts & variations thereof with my athletes to improve explosive power, speed, & strength. Unfortunately the force vectors produced from free weights don’t perfectly match up with how the hips & glute muscles function. In other words cleans & snatches are axial loaded movements with vertical force vectors however the hips, which happen to be the key muscles involved during Olympic lifts, function more in an anteroposterior hinging fashion (front to back).
While there is nothing inherently wrong with this, it is quite easy for athletes to perform Olympic lifts without emphasizing hip drive resulting in very little activation from the posterior chain. However, these results are likely due to execution of the movements as properly performed Olympic lifts do in fact provide great value for athletes. The key is producing explosive power by violently firing the posterior chain. Fortunately, the RNT method helps resolve this issue & also provides 7 added benefits.

Applying RNT horizontal band resistance to the hips produces tension in an anteroposterior fashion. As a result the hips are required to extend forward not only to launch the load upward but also to resist the band tension. One way to think of this is that we’re combining Olympic lifts with elements similar to a cable pull through, kettlebell swing, & hip thruster.
Besides requiring the lifter to produce full extension, the RNT band resistance also produces greater glute & hamstring activation due to direct loading of the posterior chain.
The direct posterior horizontal band loading provides a pulling sensation to the hips further emphasizing proper hip hinge mechanics as it literally pulls the lifter into a proper hinge position.
A very common problem on Olympic lifts is that lifters rely on incomplete yet quick hip extension by producing a mini hop or jump to jolt the weight up into the catch position. Instead of jumping using a partial hop, the lifter should be trying to drive into the floor for as long as possible in order to maximize hip extension forces. Although many strength coaches erroneously advocate faulty mini-jump mechanics (using incomplete hip extension), which emphasizes knee and ankle extension rather than hip extension, the band resistance technique helps to eliminate this for two reasons. First the lifter is required to get their hips all the way through and fully extend in order to resist the tension produced from the band. Second, attempting to jump while having a force pulling posteriorly on the hips will cause the lifter to lose his or her balance backward. To maintain one’s balance during the RNT method the lifter will be required to keep in contact with the floor throughout the lifts thereby further maximizing hip extension and force production.
The RNT method requires the lifter to have a slight forward torso lean at the top of the overhead snatch position which represents the ideal slot position for finishing any overhead Olympic lift. If you have difficulty nailing the overhead position of your snatch, simply add the RNT method as you’ll be required to properly position your hips, torso, arms, and center of mass.
The RNT method is more joint and low back friendly than traditional variations. That’s because it doesn’t require as heavy a barbell or dumbbell loading as traditional Olympic lifts since a portion of the resistance is now in the anteroposterior direction from the bands. In other words the hips will be required to allocate a portion of the force production directly to the horizontal band tension. Simply put you won’t be able to handle quite as heavy a direct loading on the barbell or dumbbells. As a result the lifter can use slightly lighter loads yet still maximal effort hip drive and explosive power ultimately reducing stress to the spine and shoulders not to mention the rest of the joints.
Many lifters have a habit of becoming overly loose in the catch position during their Olympic lifts. The RNT method forces the lifter to stay tight in the catch position as lack of full body tension will result in loss of balance in the posterior direction. Not only does this teach the lifter how to absorb force more efficiently but it also improves strength and full body stability.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Single Leg T-Bench Dumbbell Chest Press	#8,#9	2	3 (per leg)	60"	4-5	2"

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OPTION #1

If you’re looking for a way to increase glute activation as well as rotary stability on your chest presses try this single leg T-bench chest press variation. Essentially you’re holding a single leg hip bridge while simultaneously performing chest presses. Just be prepared to feel your glutes and hamstrings activate like never before on chest presses. Because you’ll be forced to use stricter pressing mechanics (due to a narrower base), don’t be surprised if you feel your chest getting scorched as well from the high levels of smooth and constant tension. Read more HERE.

OPTION #2

The Chinese Plank Single Arm Chest Press not only targets the posterior chain, chest, shoulders, and triceps, but also the core musculature as you're resisting rotational forces. These provide incredible benefits to the entire body.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Single Leg RDL & Row to Knee Drive with Loaded Hip Flexion	#8,#9	2	4-6 per leg	90"	7-8	2-3"

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This next exercise is a Single Leg RDL & Row with Loaded Hip Flexion. This drill provides 8 benefits.

It provides one of the most effective loaded hip flexion drills you can perform something that’s quite difficult to produce with free weights particularly barbells.
Due to the nature of contralateral hip activation & oblique slings, the harder one hip flexor fires, the harder the opposite glute activates thus ensuring the glute & hamstring of the support leg receives maximal stimulation not only in the stretched position but also in the top contracted position.
These have incredible transfer to sprinting mechanics, athletic performance, & martial arts as well as any activity that involves active knee drive.
To balance the bar on the front leg without losing stability requires the lifter to have perfectly squared & aligned hips & torso. Any misalignment will result in the bar tilting thus causing the lifter to lose their balance. This is one of those drills that’s harder than it looks & requires nothing short of textbook execution.
One of the most common issues on single leg RDL’s is passive rear leg firing of the elevated leg. Instead we want aggressive activation of the glute & hamstring of that rear elevated leg by driving that heel towards the sky. Moving into aggressive hip flexion helps pre-set the hip & pre-stretch the glutes so that they fire more aggressively on the eccentric phase.
The hips flexors & extensors both receive complete contractions with full elongation on the eccentric & complete shortening on the concentric.
Firing the hip flexors at the top requires the anterior core to aggressively activate. This helps insure the low back is not excessively arched & minimizes tension to the lumbar spine throughout since the core is more likely to be fully engaged.
Keeping the bar square on the thigh at the top requires the lifter to fire the lats to keep the bar as close to the body as possible this dialing in posture.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Bar Lunges with Hanging Band Technique (Hanging Bands Optional)	#10,#11	3	3-5 (per side)	60"	8-10	2-3"

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Stop complaining that stability training limits gains because you can’t go heavy. The reason you can’t go heavy is because your stability, motor control, muscle function, alignment, posture, & body mechanics need work. In fact when performing most forms of stability training, you should be able to handle at least 75% of the load you typically handle on traditional variations. If you you’re unable to use such loads then again it’s because your activation patterns, alignment, & body mechanics are amiss. So stop bashing stability training as an excuse to cover up your own limitations & weaknesses.
You’ll notice in the video I’m using eccentric isometrics with 90 deg angles on these split squat lunges as you’re forced to do so as anything less will make it impossible to control the oscillating kinetic energy & chaotic perturbations created from the hanging band technique (HBT).

Lastly, the slight decrease in load on stability exercises won’t limit hypertrophy & strength gains as you’ll more than make up for it with increased constant tension, metabolic stress, increased muscle activation, enhanced intramuscular tension, & increased full body tension all of which are great hypertrophy & strength stimuli. So yes, stability training can be very effective for strength & hypertrophy if you’re properly trained & you can handle substantial loads with control.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Eccentric Isometric Unilateral Smith Machine Calve Raises	#10,#11	2-3	6-8 (per side)	60"	7-8	3"

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Unilateral calve raises on the smith machine are very effective at inducing strength and size gains in the entire calve muscle particularly when performed with eccentric isometrics. It's also excellent for improving mobility in the ankles and eliminating tightness in the calves or achilles areas.