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Moderate Intensity Workout

- Upper Body Emphasis -

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**WORKOUT SUMMARY (+ CLICK TO ENLARGE)**
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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Offset Angled Bird Dog Renegade Plank Row	#1 & #2	3-4	5-6 per side	60-90"	7-8	3"

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OPTION #1

This exercise is a bird dog renegade plank row using offset angle training.

Renegade rows are one of my favorite combination upper back & core exercises. Unfortunately many individuals perform them with excessive momentum, rotation, twisting, & shifting of their torso. Although there are several ways to eliminate this placing your arm on a 20-35 deg angled decline bench is very effective.

Essentially this position is creating additional rotational forces on the torso & rowing arm. Not only does this light the core up more so than just about any movement you’ll ever perform but it also prevents excessive rotation & twisting.

For example if you’re rowing your left arm, the natural tendency is to twist & rotate the left side of the torso up towards the ceiling. However, the offset angled position prevents this as the left side of the torso is being pushed aggressively towards the floor throughout the set. This is further magnified with the single leg bird dog protocol making it even more impossible to cheat.

OPTION #2

Here's NFL athlete Ameer Abdullah on Single Leg Inverted Sprinter Rows on Stability Ball. Besides blasting the upper back, lats, & glutes, these also require near perfect alignment from head to toe in order to maintain balance & control without rolling off the ball.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Alternating Leg Eccentric Isometric Pushups	#1 & #2	3-4	3 pushup reps (See Notes for Rep Details)	60"	7	8-10"

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MAIN OPTION

NOTE: Each rep perform 6 alternations (3 per leg) before doing one pushup. Please note, in the video my client only is performing 4 alternations (2 per leg). Repeat three times per set for a total of 3 pushups and 18 leg alternations (9 per side per set).

This next exercise is a single leg pushup alternations while holding an eccentric isometric pushup position. Besides working core stability and motor control through the lumbopelvic hip complex these are also a great functional hypertrophy exercise due to the high levels of constant tension, eccentric muscle damage, and metabolic stress.

ALTERNATE OPTION

If you can't overload your body in the previous option because you don't have access to a spotter this exercise is a good alternative. To highlight, I recently developed a unique chest press that may in fact be one of the most effective chest presses I’ve ever used. I refer to this as the Pivot Press. There are multiple reasons why this is so effective one of which is the incredible eccentric overload. Read more HERE.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Sprinter Pullups (Trap Bar Optional)	#3 & #4	3	4-6	90"	7	2"

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OPTION #1

If you’re looking to spice up your pullup workout while also taxing your lower body try performing the sprinter pullup as I demonstrate along with my awesome client Leslie Petch and NFL athlete Julian Williams. On a side note, you’ll notice I’m using the longitudinal the trap bar method on the first variation which provides additional mediolateral instability requiring the lifter to pull with symmetrical form to keep the bar from tilting to one side. Read more HERE.

OPTION #2

The Plate Loaded Knee Flexion Pullup is one of my favorite ways to blast the lats and work the core as well as hip flexors. Full article at https://www.advancedhumanperformance.com/the-best-ways-to-perform-weighted-pullups

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Eccentric Isometric Push press & Eyes Closed Power Holds	#3 & #4	3	4-6	90"	7-10	2-3"

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OPTION #1

Essentially the concentric phase is pretty standard using maximal power output by exploding with both the legs & upper body to drive the weight up. After you pause in the overhead slot position this is where things get a unique. Simply perform a slow & controlled eccentric phase but pause briefly in the 90-deg position before allowing the weight to collapse & settle back to the rack/semi-rack position (something he could improve).

This move is something I highlight extensively in my book Movement Redefined as provides 4 benefits. 1) full body speed & power output 2) eccentric overload for functional strength & hypertrophy as well as connective tissue strength, 3) joint friendly push press, 4) improved body mechanics, proprioception, sensory feedback, & overall technique due to the eccentric isometric protocol.

I’m not a huge fan of trying to eccentrically control the load in a slow fashion after you move significantly past 90-deg as this can place undue strain on the joints & connective tissue not to mention negatively alter the natural length tension relationship of the muscle fibers - a topic I discuss in depth in my book MOVEMENT REDEFINED.

The eyes-closed overhead power hold is a great way to finish off the shoulders, core & upper body stabilizers as this requires full body tension, motor control, & precise overhead positioning. Think of this is a biomechanical drop set as the shoulders may not have enough left for more reps but they’ll have enough leftover to perform a 10 sec isometric power hold.

OPTION #2

The push press is one of the all-time great strength and power movements. However, the single arm dumbbell version particularly when combined with an eccentric accentuated protocol turns this classic move into one of the most effective full body exercises there is. Think of these as heavy negatives for the upper body but instead of having a spotter help you lift the weight on the concentric phase, your legs will assist you instead. Unfortunately few if any lifters employ this protocol, which is unfortunate as every type of trainee including bodybuilders, powerlifters, Olympic lifters, strongman competitors, CrossFit athletes and even weekend warriors have much to gain from this. Here’s why. Read more HERE.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Front Curled Dumbbell Squat	#5, #6, #7	3	4	90"	6-7	4"

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OPTION #1

Want to master your squat or any movement? Use eccentric isometrics as demonstrated by NFL cornerback Prince Charles Iworah and CJ Okpalobi. Eccentric isometrics involve a slow negative with pause in the stretched position. In this particular video they’re highlighting one of my go-to squatting variations for grooving proper squat mechanics - the dumbbell front curled squat. Although it’s similar to a goblet squat, many athletes find it easier to engage their lats and minimize shoulder rounding since the arms are held in a more natural shoulder-width position rather than a crowded goblet squat position.

Besides being incredible intense eccentric isometrics enhance proprioceptive feedback and kinesthetic awareness by emphasizing the eccentric phase. This creates enhanced sensory feedback through muscles spindles thereby allowing the athletes to fine-tune their form and body mechanics. I’ve found nothing more effective for teaching athletes how to master their movement and clean up their activation patterns. Besides helping to minimize injuries it’s also incredibly effective for building functional strength and size due to the heightened levels of motor unit recruitment, mechanical tension, metabolic stress, and muscle damage.

Notice, how Prince and CJ, don’t collapse in the bottom but pause in the 90 degree position (10-20 deg above parallel). One of the most common mistakes I see people make when performing eccentric isometrics is going as deep as possible rather than using optimal range of motion. So lets get one thing clear, performing slow and controlled movements with excessive ROM and collapsing in the bottom is not an eccentric isometric. It’s simply a systematic method of performing faulty mechanics. To get the most out of eccentric isometrics use 90 degree angles.

OPTION #2

Here’s an Eccentric Isometric Kickstand Zercher Squat with a load greater than her bodyweight (crazy strong). 4 Elements to discuss.

Kickstand Protocol: I’ve had a lot of questions about the kickstand protocol as I post it quite often. So let me explain why it’s so effective. Essentially it’s a semi-single leg squat as you get the best of both worlds of unilateral & bilateral training. Simply, it provides an effective method for performing single leg squats while also providing just enough support to allow ample overload.
Zercher Protocol: Besides taxing the legs in a similar fashion as a front squat or goblet squat, Zerchers also intensely activate the core, upper back, lats, & biceps. Not only does this provide a unique lower body stimulus but it provides an intense method for targeting the quads, glutes, & hamstrings while simultaneously providing a joint-friendly squat variation that tends to be much easier on the low back, knees, hips, & shoulders. Unfortunately with bilateral versions the upper body fatigues first. That issue is remedied with single leg squats.
Range of Motion at 90 Deg: Optimal ROM & Maximal ROM are 2 very different things. In reality optimal ROM for most movements including squats tends to be roughly 90 deg joint angles as this is the position that not only activates the most motor units & creates the greatest number of cross bridges during muscular contractions, but it’s also the most joint friendly & biomechanically sound ROM that has the best transfer to sports & athletic performance. It’s also optimal for functional strength & hypertrophy.
Eccentric Isometrics: The most effective method I know of to fine-tune form and create muscle growth & pain free strength gains. Also teaches the lifter to find the optimal 90 deg ROM. Read more in my book MOVEMENT REDEFINED.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Goblet Protocol Longitudinal Bulgarian Lunge	#5, #6, #7	2	3 per side	90"	4	2"

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Each set one will perform 3 reps on each side. Bulgarian split squats are one of the best exercise for crushing your lower body and improving function throughout your entire body. Unfortunately most lifters perform them improperly. Here's a quick fix for improving your mechanics and technique. Read more about why this is such an effective variation HERE.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
RDL's with Horizontal Band Resistance (Band Optional)	#5, #6, #7	2	3-5	90"	4-5	2"

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Performing RDL's (Romanian Deadlifts) with horizontal band resistance is a great way to clean up your hinge mechanics. The band resistance forces the lifter to squeeze their lats and sit back into their hips in order to avoid losing their balance and maintain control of the load.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Hanging Leg Raises from Pullup Hold	#8, #9, #10	2	5-8	75"	7	1-2"

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OPTION #1

Do a pullup until your arms at at a 90 degree angle - hold that position (isometric hold) and perform a hanging leg raise combo from a pullup hold position. If this is tool challening, simply perform standard hanging leg raises without the pullup portion.

OPTION #2

Here's NFL athlete Ameer Abdullah on Sprinter Pullups which is one of my favorite pullups that not only blasts the upper back and lats but also the core and hips in a sprint specific manner.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Skull Crushers: Alternate Kettelbell Constant Tension	#8,#9,#10	2-3	5-8	75"	7	3"

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This skull crusher variation is one of the most difficult yet one of the most effective tricep mass builders there is. Holding the non-moving arm in the eccentric isometric position does wonders for size, strength, and muscle function. It's also a great core strengthening exercise when performed with the isometric leg raise hold as shown in the video.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Lean-Away Cable Curl	#8, #9, #10	2-3	5-8	90"	7-8	3"

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Here's one of my bodybuilders Ben performing a highly effective variation of the bicep cable curl that I refer to as a lean-away cable curl. This variation places even greater tension at the top or fully contracted position producing greater occlusion, metabolic stress, mechanical tension, and tension in the contracted position. As a result it's a great movement for inducing strength and size gains in the arms as well as enhancing the bicep peak by emphasizing the short head of the biceps.