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Moderate Intensity Workout

- Lower Body Emphasis -

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**WORKOUT SUMMARY (+ CLICK TO ENLARGE)**
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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
1.5 Squat Protocol (One & One Half Squats)	#1 & #2	3-4	3-4	60"	7-8	2-3"

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This first exercise is a 1 & 1/2 squats using optimal ROM (i.e. 90 deg joint angles which is slightly above parallel).

Several key things about squats. When performed properly the squat will look very similar from person to person regardless of individual differences. Individual differences manifest themselves primarily when movement patterns are performed sub-optimally, as there are endless variations of what faulty mechanics can look like.

The concept that “there is no such thing as “correct” way to squat as each person will squat differently based on their individual differences & anthropometrics” is FALSE! When it comes to movement, anatomical differences only indicate what’s possible for the human body not what’s optimal.

The deep squat ATG dogma that permeates this industry stems from what has been passed down as old school weight room tradition from coach to coach, oftentimes a badge of toughness. The ATG squat mantra was NOT established on scientific principles of physiology, biomechanics, & neurophysiology but instead on the “more is better approach” when it came to ROM. The 90-degree squat ideology on the other hand is based entirely on scientific principles, not on pre-existing traditions or uninformed assumptions (Competitive Olympic lifting is an obvious exception).

Few if any elements of human physiology operate under the “more is better assumption”. More is NOT better! Optimal is best! That’s how human physiology works whether we’re talking ROM, hormones, or biochemistry.

There are many studies supporting and refuting not only this topic but most topics in kinesiology. At some point you have to examine structural muscle physiology, biomechanics, neurophysiology, functional anatomy, & neuromuscular mechanisms of muscular contractions as this is where you’ll find the answers ultimately showing that 90 deg joint angles is optimal for loaded movements or high impact activities. Still not sure? Check out my full length article at https://www.advancedhumanperformance.com/blog/squats-truths

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Quadruped Ball Plank or One Arm Floor Plank	#1 & #2	3	20-40"	75-90"	5	N/A

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OPTION #1

(Note: If this is too challening simply do a single arm plank with both feet on the floor and the forearm on the ball). Including a variety of core exercise into your routine that address both anti-extension and anti-rotation forces is critical not only for maximizing your core and abdominal strength but also your functionality and joint health. I consistently like to include single arm variations of planks as well as single leg planks as these emphasize the anti-rotation component. Once the athlete becomes more advanced I’ll also include quadruped planks and bird dog planks where the athletes supports themselves on the opposite arm and leg. In addition, I periodically incorporate the stability ball into planks to emphasize motor control, balance, and core stability.

With that said if you’re looking for an insanely difficult core exercise, look no further than this brutally challenging quadruped ball plank as demonstrated by two of my awesome clients Leslie Petch and Ben Lai. If you have a weakness in any portion of your body from head to toe or simply lack motor control, proper postural alignment, or harbor any significant level of muscle dysfunction these will truly be impossible. In addition, most athletes will find they have one side that’s more dialed in than the other further highlighting the need to assess and analyze where the activation deficit is coming from.

Besides acting as a great diagnostic tool that exposes a variety of issues, these absolutely crush the entire core and lumbopelvic hip complex not to mention the shoulder stabilizers and foot and ankle complex. If you can dial these in for several consecutive repetitions of 5-10 second holds on each rep, it’s safe to say that you’ve achieved a level of muscle function and core stability that few individuals have ever attained.

OPTION #2

The Copenhagen plank 2.0 with the front half of the foot hanging off the bench is my go-to method for performing Copenhagen planks. Here’s why.

The primary goal when using the Copenhagen plank is to target the adductors. However, to fully engage the adductors/inner thighs requires 2 primary functions to occur: one is, obviously, the execution of an adduction force (squeezing the legs together), the other, less commonly known, is internal rotation of the hip & foot. In fact, to fully engage the adductors requires the hip & foot to slightly internally rotate or point inward as this allows a slight but natural degree of internal tibial torsion that’s necessary in order to fully activate the inner thigh musculature.

In fact, when performing adduction motions, particularly when the foot & ankle complex move near the midline of the body, preventing the hip & foot from slightly internally rotating represents a dysfunctional position as inward rotation of the hip & foot adduction should almost always accompany complete hip adduction.

When the entire medial portion of the foot is pressed into the bench the athlete is prevented from completing the last several inches of internal rotation & foot adduction. As a result they’re unable to fulfill the various functional tasks necessary to fully engage & activate the musculature of the hip adductors.

Once the top half of the foot is free to adduct & rotate inwardly, this not only maximally engages the hip adductors, it also feels exceptionally more comfortable (prevents knee pain) as the hip & knee are no longer being torqued or pulled on but instead can settle into its most biomechanically natural position.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Hack Lunge	#3 & #4	3	4-6	75-90"	6-7	2"

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Although there's probably better names, I call this the hack lunge (similar to a barbell hack squat). Here's one of my awesome clients Erin English working her lower body as we prep her for her upcoming figure show. This specific loading protocol with the legs straddled between the barbell provides several benefits.

First it forces balance and stability to be spot on as any deviation will make it very difficult to re-gain your balance without having to drop the bar.
Second, it keeps constant tension on the muscles as the lifter will be unable to lock out the movement by going to far at the top (the bar hits the legs towards the top end) and lose tension on the muscles.
Third, it teaches proper lunging mechanics and hip activation as the straddled position with the bar hanging between the legs teaches individuals to lean over slightly with the hips set back which represents ideal lunge mechanics. In fact it's almost impossible to perform this with overly upright posture which is a common mistake many lifters make (proper lunges involve a slight forward lean to keep the hips back rather than an upright position).
Finally having the bar directly under the center of gravity absolutely crushes the glutes. If you've never tried this you'll be stunned at the level of therapeutic pain and tension you'll feel in your entire posterior chain. As usual you'll also notice I have her performing these in an eccentric isometric fashion to improve body mechanics and aid in proprioceptive feedback.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Pull Through Modification	#3 & #4	3	5-6	75-90"	7	2"

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Here's the best method of performing the cable pull-through as the load vectors match with how the hips hinge and function optimally for maximal muscle activation and ideal movement mechanics.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Eyes Closed Anti Seated Cable Row with Eccentric Isometrics	#5 & #6	2	6-8	45-90"	4-5	2-3"

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This next exercise is the anti-seated row or squatting cable row using the eyes closed eccentric isometric protocol. This is an incredible movement for teaching the lifter how to keep their posture locked in during horizontal pulling movements. Although it looks quite similar to the traditional seated cable row the stimulus is quite unique.

Besides taxing the legs & core, most folks will feel their lats & upper back work overtime as you're required to use very strict mechanics while keeping your posture perfectly dialed in to maintain your position and avoid being pulled out of alignment. Simply put if you allow your shoulders to round and excessively protract (a common problem for many lifters), they’ll lose their position.

With that said optimal levels of protraction during rows or any loaded exercises is much more subtle than what most coaches suggest. Allow the arms to full straighten and the shoulders to move forward naturally while keeping perfectly tall posture & not letting the upper back round.

Additionally, the levels of full body tension from head to toe on these are incredibly high. When performed eyes closed as shown here this effect is further magnified as it requires precise execution to maintain one’s position. Eyes closed training also helps to improve proprioceptive feedback and technique enhancement particularly when combined with eccentric isometrics as the muscles spindles work overtime to provide sensory feedback & kinesthetic awareness.

Also notice how Marta and Christian produce an eccentric snap in the fully elongated position as this maximizes co-contraction in reciprocal muscle groups (something I discuss in detail in my book MOVEMENT REDEFINED.)

If you’re in need of a drill that fixes your rowing mechanics, improves your posture, teaches full body tension, enhances motor control, and taxes the entire body, look no further than this drill. Select 50-75% of the weight you typically use on seated rows.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Incline T-Bench Chest Press	#5 & #6	2	3-5	45-90"	3-5	2"

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Although it doesn’t involve a variable adjusting angle throughout the movement like the pivot press does, the incline T-bench chest press is an incredibly effective pressing movement in its own right. In this video, my awesome clients and I including Leslie Petch and Erin English are demonstrating several variations including the dumbbell, barbell, and single leg versions of the incline t-bench chest press. There are 5 unique benefits of this movement many of which can also be witnessed during the pivot press. Read more HERE.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Kneeling Lat Pulldown	#7,#8,#9	2	4-6	60-90"	3-4	2"

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The kneeling lat pulldown is one of the best pulldown exercises for improving vertical pulling mechanics and cleaning up lat pulldown and pullup form as the kneeling variation forces the lifter to use very strict mechanics. Focus on tucking your elbows and creating good extension throughout the t-spine (chest out and head tall). The kneeling variation requires greater core activation ultimately producing enhanced spinal rigidity. As a result the shoulders and scapula are more locked in in comparison to other variations. In fact it's very difficult to over-pull in the bottom position (a common mistake by many lifters) as it feels very unnatural during the kneeling variation as it begins to pull your t-spine and core out of alignment.

Lastly, over-stretching in the top position by allowing the scapula and shoulders to over-elevate (another common problem) is nearly impossible with substantial loads as this will pull your entire body out of position. In essence anything but proper form is immediately punished with this pulldown variation making it highly conducive for improving vertical pulling mechanics for beginners and advanced lifters alike.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Eccentric Accentuated Barbell Push Press	#7,#8,#9	2	3-4	75-90"	3-4	2"

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If you’re looking to build your shoulder size and strength to the next level you’ll want to implement these ASAP. The eccentric accentuated push press exploits all of the key mechanisms of hypertrophy (muscle damage, mechanical tension, and metabolic stress) making it one of the most effective functional mass builders for the entire shoulder region including the deltoids, traps, and upper back.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Anti-Rolling Glute Bridge on Foam Roller	#7,#8,#9	2	6-8 per side	30-60"	8	1-2"

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The key with this particular method is that it helps to eliminate excessive extension at the top of the glute bridge. Most lifters will drive their hips overly high at the top of the glute bridge attempting to move into excessive posterior pelvic tilt. Not only does this create faulty hip mechanics but it can lead to low back issues. The key is to produce optimal extension, not over-extension in the contracted position (regardless of whether or not you think it’s taxing the glutes more). Learning to keep the core braced and activating the hamstrings (both of which are necessary on these bridges) will help prevent this common problem. Intense foot and ankle activation will also encourage ideal amounts of extension as the hips and feet will externally rotate (point out) when the hips over-extend in the top position.

Besides fixing these common problems, this anti-rolling foam roller bridge creates significant extension forces on the knee that the lifter must resist throughout to keep the foot from sliding out. Most glute bridges involve predominately the glute muscles with less emphasis on the hamstrings. However with this specific variation not only are your glutes getting crushed as you drive into hip extension but your hamstrings get absolutely decimated as you resist extension forces on the knee.

In addition, this variation helps eliminate another common problem on glute bridges –momentum. Unfortunately most lifters use excessive momentum on glute bridges rather than smooth and crisp, powerful contractions. With these if you jerk the weight/hips up and don’t incorporate controlled contractions, your foot or the foam roller will slide out making these feel utterly impossible.