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Intense Workout

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Bridge The Gap Sprinter Stand	#1,#2,#3,#4	3	15-30" hold (each side)	60"	7-8	N/A

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OPTION #1

This first exercise is a single leg sprinter stand using the “Bridge The Gap” or “BTG” technique. Simply place two boxes or steps 4-8 inches from each other (depending on foot size), stand on them so your arches are unsupported and perform any number of single leg drills and lower body movements.

Originally I saw the basic single leg stand applied to this concept by the Foot Collective company. However after experimenting and tinkering with it I soon realized that this was an invaluable technique that could be applied to literally any and all lower body exercises. Read more at: https://www.advancedhumanperformance.com/blog/feet-ankles-bridge-the-gap

OPTION #2

Here I have NFL athletes Dee Virgin and Edmond Robinson working on a basic single leg sprinter stand which not only addresses balance and motor control but also alignment particularly in a sport specific and running specific manner that transfers very well to athletics. It also activates the oblique slings.

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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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OPTION #1

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.

OPTION #2

90 Degree Eccentric Isometrics Kickstand Goblet Squat with NFL athlete Nick Thurman. Kickstand Goblet Squat: A semi-single leg squat that provides benefits of single leg training (working each side independently) without balance being such a limiting factor.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Trap Bar Bear Crawl Ab Rollout (Use Barbell if No Trap Bar)	#1,#2,#3,#4	3	8	60"	8-9	2"

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Few exercises are as effective for targeting the musculature of core as ab rollouts. Unfortunately most individuals perform them incorrectly. Some of this is due to misinformation from the fitness industry. However, some of these aberrations are simply a result of the difficulty of the movement. 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.

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.
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.
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.
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.
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.

QUICK NOTE

Although the amount of intramuscular tension is quite high during bear crawl rollouts, some individuals will notice they need additional loading in comparison to standing/pushup plank ab rollouts due the shorter lever arm and abbreviated motion. However, focusing on performing the movement with perfect mechanics will produce incredibly high levels of core activation making these challenging even for the most advanced trainee.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Sprinter Single Leg Glute Bridges	#1,#2,#3,#4	3	5 per side	90"	7-8	3"

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This next exercise is a single leg sprinter glute bridge that also significantly works on lower body alignment. Notice the front view alignment. Perhaps the single most common error I see on just about every exercise including glute bridges & hip thrusts is faulty alignment particularly mediolaterally. In other words the hips, knees, ankles, & feet are oftentimes misaligned with various degrees of external rotation, internal rotation, valgus collapse, pronation of the feet, external rotation of the feet, knee flare, & asymmetrical positioning from side to side. For a majority of movements particularly in the sagittal plane (squats, deadlifts, hinges, lunges, glute bridges, hip thrusts, jumps, & more), the hips, knees, feet, ankles, & toes should be perfectly straight & aligned. Anything less represents misalignment & dysfunction that will eventually lead to a issues throughout the kinetic chain.

If you watch closely, not only does Laroy display very solid 90 deg joint angles but if you notice the front view, his hips, knees, ankles, feet, & toes are perfectly aligned with little if any deviation mediolaterally. Once again this represents optimal alignment on glute bridges that most folks neglect.

I’ve literally seen dozens of scenarios where athletes who report little if any activation in their posterior chain, suddenly feel as though their glutes & hamstrings are about to explode simply from correcting their foot & ankle alignment. This phenomena likely occur largely because activation begins with the feet & ankles. When the feet & ankles are doing their job this enhances signaling up the kinetic chain including the hips. In fact, its impossible to maximize posterior chain activation without addressing foot & ankle alignment. Even the slightest bit of external rotation (toe flare) can minimize the effectiveness of the exercise on the glutes & hamstrings.

Read more about proper glute bridge and hip thrust form in full article at: https://www.advancedhumanperformance.com/blog/eccentric-isometric-glute-bridges-hip-thrusters

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Single Leg Skater Squat	#5,#6,#7	2	3 (per side)	45-60"	4-5	3"

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The single leg squat lat pulldown is not only a great way to target the lats but also teaches the lifter to pull themselves into the single leg squat position with high levels of co-contraction. There are 10 reasons why they're so effective. See all reasons HERE.

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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

Here's one of my favorite full body activation drills that also works posture, alignment, foot and ankle activation, stability, & mobility as shown here.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Barbell RDL	#5,#6,#7	3	5,4,3	60"	8,9,9	2-3"

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Proper hip function is essential for performance, strength, and daily living. Knowing how to hinge from the hips rather than bending at the spine is something any human being should be capable of. Not only does this save the spine but it allows more efficient movement as the hips are involved in nearly all physical activities including both lower and upper body dominant exercises. In addition, correct hip hinge mechanics and hip function are imperative for proper spinal positioning and postural alignment. A person who is unable to hip hinge correctly inevitably ages their spine and ultimately their whole body.

Furthermore, the hip hinge is one of the most effective movements for producing functional strength and hypertrophy throughout the entire backside including the glutes, and hamstrings as well as the lower, middle, and upper back. The key for appropriating these various benefits of the hip hinge is performing the movement correctly. In this video I highlight several of the most important cues for a hip hinge. Check out my full length article to see all 12 cues to optimize your hip hinge mechanics at https://www.advancedhumanperformance.com/blog/master-your-hip-hinge-rdl-mechanics

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Bottoms Up Single Leg Glute Bridge Chest Press (Kettlebells or Dumbbells)	#8,#9	2	3-5 (per leg)	60"	7	2-3"

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OPTION #1

Here’s a great full body stabilization chest press and glute exercise. 5 key elements to point out here.

Use controlled eccentric isometrics to help dial in your form & master your body mechanics & motor control.
Most folks struggle using heavy loads on bottoms up movements because they lack proper joint centration, stability, motor control, & body mechanics. You should be able to handle at least half the weight on bottoms up exercises you typically do for the dumbbell counterpart. If you can’t then your form, body mechanics, & activation patterns are probably amiss to varying degrees. Use eccentric isometric to fix this.
Focus on using 90 degree joint angles when pressing. The floor press version helps remedy this as it’s tough to collapse past 90 however even on bench versions you’ll want to stop at 90 degrees to optimize the muscle recruitment (strength & hypertrophy stimulus) & minimize stress to the joints.
When driving into hip flexion, make sure to maximally drive that knee/hip maximally into approximately the 90 degree position not just passively letting it hang.
When performing glute bridge chest presses make sure to have your head off a ledge or a bench. When the head is compressed into another surface this promotes forward head tilt, cervical flexion, shoulder elevation, shoulder protraction, & internal rotation during horizontal pressing. The head-off glute bridge chest press variations eliminate this issue & actually feel very therapeutic on the shoulders & neck while still deriving the same glute & hip benefits as the traditional variations. That’s because the neck & cervical spine can elongate rather than being compressed into the floor. Additionally, when the cervical spine is allowed to elongate it frees up the shoulders & scapula due to improved t-spine extension that ultimately leads to enhanced shoulder packing & centration of the glenohumeral joint.

OPTION #2

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.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Glute Ham Raise Rotational Rows (GHR)	#8,#9	2	5-6	60"	5-6	3"

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OPTION #1

Performing rows on a back extension or glute ham raise station are extremely effective for crushing the entire posterior chain from head to toe. Besides promoting incredible growth and strength gains particularly in the mid and upper back musculature, it does wonders for improving form, posture, and spinal alignment not to mention crushing the glutes and hamstrings.

In addition it’s nearly impossible to use excessive range of motion on the pulling mechanics as the steep angle keeps the elbows from drifting too high at the top thereby avoiding faulty shoulder mechanics and ingraining 90 deg joint angles. This range of motion topic in regards to optimal body mechanics is something I provide great detail in the book highlighting proper mechanics, ROM, and joint positioning for each foundational movement pattern.

Additionally you’ll notice I have Austin incorporating the rotational grip component as he rotates the kettlebells throughout the set. This is something I often implement with many of my athletes as the pronated grip enhances eccentric elongation in the stretched position while the more neutral grip promotes increased intramuscular tension in the fully contracted position.

These will really dial in your rows, building a ridiculously strong and functional posterior chain. You should feel this from your neck muscles all the way down to your hamstrings and shins. Keep the shoulders from rounding while still achieving full extension. Finally, keep the upper back and lat muscles fully engaged. Use the rotation to get a stronger lat contraction.

OPTION #2

A common problem with bent over rows is that the weight is loaded to the front of the body which places greater stress on the low back and also promotes shoulder elevation. Trying to eliminate this by using dumbbells and pulling them to the sides of the body causes the weights to run into the legs.

A simple solution that allows the weight to sit freely to the sides of the body while simultaneously promoting incredibly strict form are single leg bent over dumbbell rows. Once you learn to balance on one leg, the movement feels more natural than most bent over rows as the weight can fall to the side of the support leg without feeling encumbered or crowded.

You’ll also be forced to eliminate any momentum, cheating, or technique issues as any aberrations in form will immediately disrupt balance. Ideally you should be able to handle at least 70% of the weight you use for standard bent over rows. If you’re unable to do this then you most likely need to work on your single leg balance, hip function, and rowing mechanics.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Bulgarian Squats & Knee Drive	#10,#11	3	3-5 (per side)	60"	7-8	3-4"

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OPTION #1

As you alll know, I'm a big believer that eccentric Isometrics are the single most effective strength training strategy I know of not only for mastering body mechanics but for improving strength, size, and power output. Here's an example with Bulgarian squats and knee drive that will do wonders for your entire body.

OPTION #2

Over the past several months I’ve showcased several variations of the barbell hack lunge and split squat describing why it’s such an effective lower body lunge movement. Fortunately the same principles can be applied to the Bulgarian squat making it one of the most physically demanding yet growth inducing lower body exercises you can perform.

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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.