Intense Workout
- Leg Emphasis -
WORKOUT SUMMARY (+ CLICK TO ENLARGE)
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| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Stride Simulated Box Jumps | #1,#2,#3,#4 | 3 | 3 (per side) | 60" | 7-8 | N/A |
Option #1
Option #2
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OPTION #1
This stride simulated box jump is an excellent exercise for improving sprint technique and jumping performance. Focus on driving with opposite arm and leg to propel you into the air with maximal power. The key with this is to use reciprocal arm and shoulder drive to simulate sprinting mechanics and maximize power output.
OPTION #2
Single Leg Goblet Jump Squat Superset with Single Leg Good Morning Jump with NFL athlete Taylor Heinicke is a great lower body superset for explosive power as the squat is more quad dominant and the good morning is more posterior chain.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Band Resisted Leg Press with Eccentric isometrcs | #1,#2,#3,#4 | 3 | 8,6,5 | 90" | 8-9 | 2-3" |
Option #1
Option #2
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If you're going to perform leg press it needs to be done with proper technique and controlled repetitions. Adding accommodating resistance with bands makes the movement even more effective as it increases tension in the top position where the muscles are typically allowed to rest. With this protocol this ensure constant tension throughout.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Weighted Single Leg Alternating Plank | #1,#2,#3,#4 | 3 | 20" (per side) | 60" | 6-7 | N/A |
Option #1
Option #2
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OPTION #1
Single Leg Planks are a great core stabilization exercise that emphasizes each side of the core and hips individually. Keep a neutral spine throughout
OPTION #2
The key to performing unique movements is first mastering body mechanics with eccentric isometrics as I lay out in my book MOVEMENT REDEFINED. Eccentric isometrics are the cornerstone of everything I do with my athletes as they’re the single most effective training method I know of not only for mastering technique but for building functional strength & size as well as joint health & athletic performance.
So before you perform many of the advance & unique variations I post, please master your form & body mechanics first with 90 deg eccentric isometrics. Once you do that you’ll be able to perform all the advanced exercise variations with proper mechanics since you’ll have grooved appropriate neural blueprints of foundational movement patterns into your CNS.
These exercises not only blast the entire core musculature as well as rotational muscles of the upper torso, core, & hips, but they also require high levels of full body tension, motor control, & postural awareness. They also include elements of both anti-rotation & rotational movement.
Lastly, because the rotational twists will want to pull your body out of alignment, this forces the lifter to squeeze into the 90 deg eccentric isometric (squat, hinge, or lunge) as high levels of co-contraction will be necessary to maintain position. Ironically eccentric induced co-contraction is one of the most important elements of proper neuromuscular contractions. Simply, this protocol helps reinforce sound neuromuscular firing patterns.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Constant Tension Squats with Makeshift Safety Squat Bar: Bottom Half Eccentric Isometric | #1,#2,#3,#4 | 3 | 5-8 (partials) | 90" | 8-9 | 2-3" |
Option #1
Option #2 (Front Curled Squats)
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OPTION #1
Safety squat bars are used in many powerlifting circles primarily because they don’t require the same degree of upper body mobility. As a result they and tend to be much easier on the shoulders, neck, wrists, and elbows. . However, by using wrists straps you can actually create your own makeshift safety squat bar that in many ways is superior to standard safety bars. In fact there are 8 total reasons why lifters should incorporate these into their training routines.
You don’t need a specialty bar (which most gyms don’t have) or a fancy setup. Simply take two lifting straps/wrist straps, loop them onto to the barbell spaced equal distance from the center knurling, and voila, you have your safety squat bar.
The straps can be gripped as high or as low as feels comfortable (lower position is more unstable but easier on the shoulders) or they can be adjusted as wide or as narrow as you need them. This makes it very conducive for accommodating any size lifter and varying anthropometrics.
This makeshift safety squat bar setup is much more unstable than any traditional barbell or specialty barbell due to the lack of rigidity in the handles/straps. As a result this forces the lifter to use very strict mechanics and dial in their form otherwise the barbell will tilt to one side or slide off their back. In fact if you have a tendency to favor one side or allow one hip or shoulder to dip, this set-up will give you immediate feedback via a teeter-totter effect. As a result most lifters will immediately find their abdominal and core musculature working overtime on these.
The makeshift safety squat bar is the most effective barbell variation I’ve used for teaching lifters how to pull the bar into their back - a common but important training cue. Rather than simply allowing the bar to rest on your back, pulling or squeezing the bar into your back is a critical component for any barbell squat as it helps create increased spinal rigidity, enhanced lat activation, and a more stable bar position. With the makeshift variation if you don’t pull aggressively on the straps and pull the bar into your back, the bar will literally fall off your back.
The makeshift safety squat bar setup does wonders for reinforcing the hip hinge - one of the most important squat cues. The lifter will be required to keep their hips set back near maximally throughout to create a slight forward torso lean in order to keep the bar from sliding off their back. If you assume an overly upright position, pull your head up via cervical hyperextension, let your hips shift forward, or allow significant anterior knee drift, the bar will roll off your back.
Lastly, the make shift bar is very conducive for teaching rigid spinal mechanics. Although the arms are pulling forcefully against the straps to keep the weight anchored onto the traps, even the slightest loss of spinal rigidity or proper postural alignment will cause the bar to tilt, become unstable, or simply roll off your back. In addition, spinal flexion often resulting from using excessive depth and exaggerated range of motion is immediately punished with similar deviations to the barbell.
Similar to a standard safety squat bar, these are much more conducive for promoting proper lower body squat mechanics primarily because the t-spine and shoulder mobility are not an issue. When the shoulders and scapula elevate or protract (a common problem on normal barbell squats) this impacts t-spine positioning ultimately resulting in faulty spinal alignment throughout the entire vertebral column. Besides making the squat exponentially more dangerous it also makes it nearly impossible to optimally target the lower body musculature.
Partial squats performed in the bottom half of the movement are particularly useful when implementing the safety squat set-up as shown in the video. That’s because they keep the lifter locked into a very precise and rigid position that not only keeps the bar locked onto their upper traps but the degree of constant tension is enough to induce growth in even the most stubborn pair of legs.
OPTION #1
The Front Curled Trap Bar Squat as shown here by NFL athlete Chris Carson is literally impossible to cheat. It teaches you to sit back into your hips and hit 90 as you can't collapse below that. Also reinforces full body tension.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Squatting Lat Pulldowns | #5 & #6 | 2 | 3 (per side) | 45-60" | 4-5 | 3" |
Option #1
Option #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 are several of my athletes and clients including NFL quarterback Taylor Heinecke, Leslie Petch, Ben Lai, Ike Onike, and Erin English showing some unique variations. There are 10 reasons why they're so effective. Read more at https://www.advancedhumanperformance.com/blog/squatting-lat-pulldowns
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Ball-To-The-Wall Squatting Overhead Press with Dumbbells or Kettlebells | #5 & #6 | 2 | 4-5 | 60" | 5 | 2-3" |
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A more advanced progression of the ball-to-the-wall overhead press involves holding an isometric squat position throughout the duration of the set as shown here by my awesome client and national figure competitor Leslie Petch. Notice the 2 advanced variations she performs including the highly difficult single leg variation. This squatting ball-to-the-wall press truly taxes the entire body from head to toe making this one of the most intense full body exercises you’ll ever attempt. Although these aren’t necessarily as mobility friendly as the angled standing version due to a lack of an angular component, this variation does have quite a few of its own unique attributes, 5 to be exact. Read more about thee benefits of this exercise at https://www.advancedhumanperformance.com/blog/ball-to-wall-overhead-press-squat
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Stability Ball Single Leg Hip Bridge | #7 & #8 | 2-3 | 6-8 (per side) | 45-60" | 7-8 | N/A |
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This is a basic but great unilateral exercise for targeting the glutes and hamstrings. It's important to keep both feet dorsiflexed as this will help maximize tension in the glutes and hamstrings as well as help produce stronger innervation in the foot and ankle complex which is critical for performance.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Contralateral RDL and Cable Row | #7 & #8 | 3 | 3 (per side) | 75-90" | 8-9 | 3-4" |
Option #1
Option #2
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The single arm, single leg RDL cable/band row with contralateral knee drive is a movement that’s been highlighted by many fitness professionals and trainers. Besides targeting various elements of balance and stability it also taxes the entire posterior oblique sling as the lats, glutes, and core work together in one synchronized motion.
It’s important to note that this drill is only as effective as the effort and control you choose to apply to the movement. If you rush through this movement, don’t pause each rep in the contracted and stretched positions, and don’t focus on producing perfect alignment from head to toe, this drill will do very little for you other than reinforcing sloppy activation patterns.
To truly reap the benefits of this drill requires the athlete to pay very close attention to the smallest details including 90 degree contralateral knee drive, braced core and abs, tall packed neck and head, straight foot and ankle alignment, 90 degree arm drive (rowing position), and dorsiflexed ankles of the elevated leg. Additionally, this movement is best performed by using a slow and controlled eccentric isometric which in turn helps the athlete dial in their body mechanics and fine-tune their position using enhanced proprioceptive feedback.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Single Leg Bent Over Barbell Rows | #9,#10,#11 | 2-3 | 2+2 (per side) | 75-90" | 7-9 | 2-3" |
Option #1
Option #2
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OPTION #1
Single Leg Bent Over Barbell Rows are very difficult yet very effective for working the entire posterior chain starting from head to toe. Every muscle in the back, glutes, and hamstrings have to work overtime to control the load. This is one of the best exercises for taxing the entire posterior chain (upper back, low back, glutes, and hamstrings), as well as the muscles of the feet, ankles, and toes. Read more at https://www.advancedhumanperformance.com/blog/master-the-single-leg-rdl-hip-hinge
OPTION #2
The trap bar seesaw bent over Row and RDL combo is a great move not only for crushing the upper back and lats as well as the posterior chain (glutes and hamstrings) but also for working the core. The barbell seesaw method is a great way for creating eccentric induced co-contraction which is pivotal for proper muscular contractions.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Oblique Sling Chest Press | #9,#10,#11 | 3 | 3-4 per side | 60-75" | 5-7 | 2-3" |
Option #1
Option #2
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OPTION #1
The T-bench chest press is a movement I originally highlighted several years ago in an article at T-Nation. The idea is that the harder you drive with the legs and glutes the more it opens your posture and chest by firing the upper back as it helps optimize t-spine positioning and shoulder mechanics (i.e. retraction). It also helps produce greater hip drive during the concentric phase - a critical element of proper bench press form. The head off component further enhances this as the cervical spine is not compressed into a fixed surface which can produce shoulder crowding. With this variation shown here by Parker, the harder you drive the opposite leg into hip flexion the greater the glute activation of the support leg thereby producing greater hip drive, shoulder retraction, and power during the press. As an added bonus there is significant rotational forces you must resist by firing your core, abs, & stabilizers of the hips.
OPTION #2
This next exercise pummels the chest, shoulder and triceps as well as the core. The barbell seesaw method is a great way for creating eccentric induced co-contraction which is pivotal for proper muscular contractions.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Leg Press Calve Raises Eccentric Isometrics | #9,#10,#11 | 3 | 8-12 | 60" | 8 | 3-5" |
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This is an advanced variation of the single leg swap that works on rate of stabilization development (RSD) as well as reactive stabilization, and uniform stabilization. The key is performing the swap rapidly to force the muscles to turn on quickly.
| EXERCISE | TIME | SPEED | INCLINE | INTERVALS | RPE |
|---|---|---|---|---|---|
| Cardio with Foot & Ankle Activation | 10-30' | 4-12MPH | 5-10 | 3-10 | 3-8 |
Exercise Logistics Overview
Notes (Scroll Down)
Perform cardio training in barefoot or in minimalist shoes. Walk briskly on a treadmill at a minimum of 4 speed and 2.5-5 incline for 10-15 minutes. Keep a good gate with proper foot position (see instructional videos). Periodic bursts of running or jogging can be interspersed throughout. For example, run/jog at 10-12 mph for 30 seconds, walk 30-60 seconds, and repeat. Running/jogging intervals can be performed 3-10 times throughout the 10-15 minute cardio session. Finally, use today to really focus on proper foot activation as illustrated in the videos, spending 5-10 minutes on the outlined foot and ankle protocols.
