Intense Workout
- Lower Body Emphasis -
Workout Summary (+ Click to Enlarge)
See Below for Your Detailed Workout Walkthrough
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Squat Stance Deadlift | #1 & #2 | 3 | 3-4 | 90" | 8-9 | N/A |
Option #1
Option #2
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OPTION #1
(Note: The alternate eccentric isometric trap bar deadlift is recommended predominantly for those who have low back issues). The squat stance deadlift - a tweaked version of legendary powerlifter Ed Coan’s sumo deadlift - is a more joint friendly and conducive deadlift for maximizing strength, hypertrophy, and performance. When it comes to proper execution of the squat-stance deadlift the position and mechanics should feel very simple and natural. If you were going to pick up a heavy kettlebell, stone, or any heavy object off the floor this is the position/technique you would most likely assume.
To executive the squat stance deadlift properly you must remember to concentrate on five key areas, specifically (1) foot positioning, (2) stance, (3) hand placement, (4) hip, torso, and knee positioning, and (5) the pull (Read more HERE). In total, the squat-stance deadlift is the most natural, safest, and most effective deadlift technique for improving strength, size, and movement mechanics. Watch video tutorial for a detailed overview on how to properly execute this great lift.
OPTION #2
Longitudinal Trap Bar Eccentric Isometric Deadlift: Exponentially more unstable than traditional trap bar. That’s because the bar wants to twist, shake, & rotate in multiple directions as there is both mediolateral & anteroposterior instability. As a result the lifter is forced to dial in their body mechanics & use perfect technique.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Offset Hanging Band Barbell Squats (Hanging Band Optional) | #1 & #2 | 3 | 3-4 per side | 60" | 7-8 | 2-4" |
Option #1
Option #2 (Hanging Band Optional)
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This next exercise is an offset hanging band barbell back squats using brief eccentric isometrics with 90 degree joint angles. 5 important things to address for this exercise.
Offset loading is one of my favorite training protocols not only for helping the lifter dial in their form & body mechanics but also for blasting the core, reinforcing full body tension, enhancing motor control, & producing high levels of intramuscular tension.
When combined with one of the other favorite techniques, the Hanging Band Technique (HBT), it further enhances the training stimulus as even the slightest lax in focus, muscle activation, or technique can result in losing control of the barbell.
When it comes to loaded squats with high tension, high forces, high impact, & or intense loading, 90 degree joint angles (slightly above parallel) represents the optimal position for humans as it maximizes muscle activation, strength, hypertrophy, power, joint health & athletic performance.
Stop excessively spreading your knees & rotating your toes outward! A proper squat should involve relatively neutral alignment from the feet all the way up to the hips.
I’ve had a lot of questions regarding FRC, yoga, & mobility drills folks suggesting I’m bashing all of it. Remember, I’m not saying all FRC, yoga, and mobility drills, are bad. I’m simply saying that any moves that involve extreme positions & excessive ROM with contortionistic positions are counterproductive. No I’ve never taken an FRC course just as I’ve never taken a course on yoga, ballet, dance, Pilates, gymnastics, or flexibility training. However, it doesn’t take a rocket scientist to understand that moving your appendages around like they’re spare attachments from a Lego set it likely not going to be physiologically advantageous for most humans.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Lunge Split Squat | #3 & #4 | 3 | 5,4,3 (per side) | 90" | 7,8,9-10 | 2-3" |
Option #1
Option #2
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Proper lunge mechanics produce the most biomechanically sound osteokinematics that inevitably allow the lifter to safely handle the heaviest loads with the greatest efficiency. If you’re unsure as to whether or not you have strong lunge mechanics and efficient technique you may want to assess your strength on the movement. A good rule of thumb is that you should be able to use at least 50% of your 1RM squat and perform several proper lunges with controlled technique and smooth form. If you’re unable to do this then you’re lunge mechanics are most likely amiss. Here I'm using well over 50% of my 1RM squat to perform barbell lunges/split squats using controlled lifting tempo.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Stretched Plank | #3 & #4 | 3 | 15" | 60" | 8-9 | N/A |
Option #1
Option #2
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OPTION #1
The stretched plank particularly when performed in socks on a slick surface is one of the best core exercises and working anti-extension. Stretch as far as possible and hold 10-15 seconds.
OPTION #2
NOTE: You can also use a standard barbell for this exercise.
The bear crawl ab rollout is one of the best ways to blast the core & hips as it’s nearly impossible to over-arch the spine & collapse the hips which is one of the most common problems on ab rollouts & anti-extension exercises.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Landmine Single Arm Floor Press | #5 & #6 | 2 | 4-5 | 60" | 5-7 | 2" |
Option #1
Option #2
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The landmine chest press is one of the most underrated horizontal pressing movements. Not only does the use of the fat grip/barbell sleeve produce a greater level of shoulder packing and joint centration (due to increased irradiation) but the rotational instability of the landmine forces the lifter to stabilize their glenohumeral joint even further. Here is a single arm floor press variation.
The single arm floor press in conjunction with the landmine produces significant rotational forces that the lifter must resist. As a result this not only crushes the chest, shoulders, and triceps, but it also highly taxes the core and spinal stabilizers.
Although you can face away from the landmine anchor I find that facing towards it as shown in this video maximize the shoulder packing effect as the angle of push is up and slightly forward. This further helps depress the scapula and eliminates excessive shoulder elevation that commonly occurs during chest presses.
In addition, the angle of press involves a very slight decline resulting in greater stimulation of the middle and lower pectoral fibers while minimizing the emphasis on the shoulders. Try performing several sets of 5-8 pause reps on your next chest day or upper body workout routine.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Single Leg RDL & Row | #5 & #6 | 2 | 2+2+2 (see notes) | 90" | 7-8 | 2" |
Option #1
Option #2
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OPTION #1
Each rep you will perform one RDL and two rows as shown in the video (one will include 2-3 RDL's and 4-6 rows per side). The RDL and Row is a great combo lift for targeting the entire posterior chain including the upper and lower back, glutes, and hamstrings.
This next exercise is a single leg RDL’s & rows with using controlled 90 degree eccentric isometrics. In the video, a football bar/Swiss bar from EliteFTS is being used but you can use a standard barbell or dummbells.
Before I talk about this movement quick reminder, 50% off all quarantine, bodyweight, home gym workout programs & return-to-gym workouts on my website. For more on eccentric isometrics & mastering your movement check out my 600+ page book MOVEMENT REDEFINED which also includes 30+ EI programs.
As for this movement, single leg RDL’s and rows is one of my go-to posterior chain exercises that I include in some form or fashion at least once in my programs. Besides strengthening the glutes, hamstrings, & upper back it also provides a functional & therapeutic stretch to the entire lower body. Additionally if you’re experiencing low back pain or tightness in your hips it’s one of the best movements.
One of the most important cues to focus on is engaging the elevated leg with maximal effort by firing the daylights out of the glutes & hamstrings rather than simply allowing the leg to hang out passively. That’s because the single leg hip hinge involves contralateral activation patterns dictating that whatever one leg does, the other leg will do the exact opposite. That means the harder the glute & hamstring of the elevated leg contracts concentrically, greater the hip flexor & quad activation of the down/support leg which produces maximal eccentric induced co-contraction meaning there will be incredibly high levels of motor unit recruitment in the glutes & hamstrings of that support leg.
This also produces an active stretch of the hip flexor & quad of the elevated leg. With that said I typically recommend keeping the leg bent to 90 degrees as this tends to be most conducive for engaging the posterior chain although I do periodically use the straight leg version. Full article at LINK IN BIO or below.
Lastly notice the 2 reps per RDL rather than staying in the bottom the entire time as it helps to ensure the low back & doesn’t fatigue as it allows the athlete a chance to reset their spine & focus on dialing in the RDL multiple times throughout the set.
OPTION #2
For this exercise, focus on placing a majority of the weight onto the front leg by keeping the hips tall & hinging through the front hip. Hollowing out the core is also important as it ensures the hips stay tall throughout while also taking stress off the spine. Also make sure the hips, & lower limb are perfectly aligned/straight, not bowed out or externally rotated.
Although a similar setup can be employed using dumbbells, the kettlebells allows the implementation of the full rotational protocol. This rotational component allows a more supinated grip position in the contracted position which maximizes tension & shoulder centration, while the pronated grip in the bottom position allows maximal eccentric elongation and stretching of the lats since more natural protraction can occur.
Not only does this provide a very strong hypertrophy stimulus for the entire upper back & lats but this helps optimizes scapulohumeral rhythm & glenohumeral joint mechanics. In other words it reinforces proper shoulder function.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Bottoms Up Plate Press | #7 & #8 | 2 | 3-5 | 75" | 5-6 | 2" |
Option #1
Option #2
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OPTION #1
This is one of the most demanding variations of the overhead press and a suitable alternative to the traditional bottoms up kettlebell press. However, since we're keeping the RPE to 4-5 ensure you're doing this exercise with lighter weight plates.
If you've ever tried a bottoms-up press with kettlebells, you'll immediately understand the difficulty this next exercise poses. The bottoms-up plate press is done in the exact same manner as the kettlebell version, only using plates, but the height of the plates as well as their awkward nature makes this a more grueling variation. Remember, as the plates get heavier, they also get taller and harder to balance. Be prepared to focus like a Jedi as this may be one the more difficult exercises you'll ever attempt.
If it still doesn't provide enough of a challenge you can always try these in a kneeling fashion on a bench. This is another one of my personal favorites for both exposing and correcting dysfunctional mechanics throughout the body as anything but perfect technique will result in a failed attempt.
OPTION #2
This next option is a Bulgarian Split Stance Overhead Press which is not only a great strength exercise but also an excellent functional stretch as it hits the entire anterior fascia line.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Pullups or Trap Bar Pullups | #7 & #8 | 2 | 4-6 | 60-90" | 5-7 | 2" |
Option #1
Option #2
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(Note: If you don't have access to a trap bar simply use a neutral pullup grip). Want to know one of the most effective ways to clean up your pullup technique? Use the trap bar. Yep, that’s right, most people use the trap bar for lower body exercises and occasional upper body lifts like rows and presses. However it’s also incredibly effective when applied to pullups. There are 5 specific reasons why using the trap bar is so effective for pullups.
REINFORCES OPTIMAL T-SPINE EXTENSION: By focusing on touching the top of your head to the back portion of the bar (as shown in the video) it provides the perfect feedback mechanism for cueing the lifter if he or she produced optimal t-spine extension. If your body fits through the trap bar at the top of the pullup then you’re lacking t-spine extension.
REINFORCES OPTIMAL RANGE OF MOTION: Another very common mistake on pullups is using excessive range of motion during the concentric phase and over-pulling at the top. This is incredibly important not just for maximizing back activation but for joint health and upper body mechanics. Fortunately the natural stopping point for pullups happens to be at nearly the exact spot where the head touches the bar on trap bar pullups. If you feel like you need to go higher at the top, more than likely you’ve been using faulty mechanics with excessive ROM that involved internal rotation, shoulder protraction, and scapular elevation, all of which are destructive to the body. However, if you can’t touch the bar, chances are you need a bit more back strength.
ELIMINATES MOMENTUM: Having the bar touch the head also provides another invaluable lifting cue. Simply put, it forces the lifter to slow the movement down and eliminate excessive momentum on the concentric phase. Jerking your body up to the top rather than relying on smooth and strict mechanics will literally cause you to pop your head on the bar and potentially knock yourself out. I’ve used this with many of my NFL athletes and it does wonders for reinforcing smooth pullup mechanics. As an added bonus it’s also fantastic for keeping constant tension on the lats and taking stress off the joints.
ELIMINATES CHEATING: Besides using excessive momentum on pullups, many lifters like to cheat their way through the movement by kipping, shifting, wiggling, swinging, and pulling with asymmetrical form. By placing the trap bar on top of two safety pins in a squat rack, it keeps the bar fairly unstable. Too much cheating and shifting will produce immediate feedback as it will literally cause the trap bar to slide, twist, or rotate on the pins.
PROVIDES A UNIQUE BUT EFFECTIVE GRIP POSITION: Performing pullups on the trap bar provides a unique but highly effective grip position and hand placement for stimulating functional hypertrophy in the upper back. Simply put, you’ll be using a combination wide, neutral grip which is something most gyms don’t have access to. This happens to be a very shoulder friendly variation of pullups as it allows the use of the wide grip (which targets the upper lats) while still reinforcing the optimal elbow tuck position which is critical for healthy shoulder joints and posture. Read More HERE.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Goblet Squats (Band Optional) | #9 & #10 | 1 | 15 | 90" | 9 | 1-2" |
Read About Exercise
Goblet Squats are a great squat variation for correcting technique and loading the quadriceps similar to a front squat.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Hip Thrust Barbell Glute Bridge | #9 & #10 | 1 | 25-50 | 90" | 9-10 | 1-2" |
Read About Exercise
This is a great exercise for targeting the glutes and hamstrings in the fully-contracted position. Focus on creating a strong contraction and tension at the top position, hold for several seconds then lower slowly. Once you touch the floor drive back to the top position without resting on the floor. This exercise can be done by driving through the entire foot (flat foot position), or the heel (toes elevated/dorsiflexed position).
| EXERCISE | DURATION | # OF DRILLS | REST BETWEEN DRILLS | RPE |
|---|---|---|---|---|
| Low Intensity Interval Cardio | 30 minutes | 8 | 10-20 seconds | 4-6 |
Low Intensity Interval Cardio
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Notes (Scroll Down)
Today’s workout will focus on using various cardio machines while also attempting to optimize posture, body mechanics, foot and ankle alignment, and overall form. There will be 4 cardio stations and each will be performed for 5-7 minutes. Before each station the athlete will perform 4 activation drills to help ensure optimal mechanics and form during the cardio phases.
The activation sequence will involve the following 4 exercises. 1) Standing band row or seated cable row with eyes closed for 6-8 slow eccentric isometric reps, 2) Single leg stand with arms overhead and tall posture for 20 seconds per leg, 3) single leg plank for 10 seconds per leg, and 4) eccentric isometric lunges on each leg for 3 reps per side. Again, these will be performed 4 total times throughout the workout (one round before each of the following 4 cardio stations).
Cardio Station #1 will involve the upright bike with tall posture and proper shoulder mechanics throughout (shoulders down and back).
Cardio Station #2 will involve an incline treadmill walk at incline of 5.0-7.5 and speed of 3.8-4.5.
Cardio station #3 will involve the seated rowing machine at moderate to moderately intense pace throughout will maintaining tall posture throughout and tight core.
Cardio station #4 will involve any elliptical of your choice focusing on tall posture, head alignment, and relaxed traps/shoulders.
