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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Reverse (Ipsilateral) Bird Dog Row with Bumper Plate or Dumbbell	#1,#2,#3,#4	2-3	5 per side	30-60"	3-5	3"

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This is a very unique variation of the bird dog quadruped row performed by my client and bodybuilder Ben Lai as it involves an opposite loading protocol. During the standard bird dog quadruped row whichever arm is rowing, the leg and knee of that same side are on the bench. This is the standard position and while difficult is the most natural position and easier to dial in. During this variation, the opposite leg/knee is in contact wit the bench thereby increasing rotational forces exponentially. Anyone who's every performed the Functional Movement Screen (FMS) knows exactly how difficult this basic quadruped position is on the floor let alone on the bench doing a rowing movement.

Although the core is worked intensity, this variation is particularly useful for addressing hip and leg alignment as anything but perfect alignment in the feet, ankles, knees, hips, and pelvis will result in a loss of balance. Although you won't be able to use as heavy of loading as you would during the standard quadruped bird dog row, if you suffer from instability in the hips and lack of proper lower body alignment you'll want to give this a try. Because you won't be able to handle the same heavier loads, I like to have my athletes perform these with grip pinching variations such as with bumper plates, hex dumbbells, or bottoms down kettlebells (as recently discussed by Kelvin King Jr.). This increase in grip activation creates greater irradiation and concurrent activation potentiation (enhanced neural drive throughout the kinetic chain). As a result you'll noticed increased core activation, spinal rigidity, and crisp, controlled movements. On a side note you won't be able to use as parallel of a torso position on this movement so expect a slightly more upright position due to the unique stabilization components.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Eyes Closed Single Leg Glute Bridge	#1,#2,#3,#4	2	5 per side	30-60"	4	2-3"

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Here's a great glute and hamstring exercise that can be done anywhere. Although it appears simple, if the individual pauses in the contracted position and squeezes the glutes and hamstrings for several seconds while maintaining proper body alignment, this one can be quite taxing on the posterior chain.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
RNT Band Resisted Kettlebell RDL	#1,#2,#3,#4	2-3	4	60"	3-5	2-3"

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Want to master your hip hinge? Try this simple yet incredibly effective ECCENTRIC ISOMETRIC RDL as shown by my awesome client Eric McIntyre as he uses reactive neuromuscular training component (RNT) in the form of horizontal band resistance. There are several reasons why this is so effective for mastering the hip hinge and RDL.

First a kettlebell RDL is one of the most simple and user friendly variations for mastering the hinge. That’s because the weight naturally hangs between the legs allowing the lifter to keep the weigh pulled back and closer to their center of mass. This is something I use to this day even for my own body whenever I’m looking to groove that perfect hip hinge position.

Secondly, the RNT component helps reinforce intense lat activation as anything less will cause the band tension to pull the kettlebell away from the lifter. Understanding how to flex the lats and keep the load close to the body when performing hip hinge movements and RDL’s is absolutely critical. Without proper lat activation the weight will drift away form the torso placing exponentially greater stress on the low back and spine.

Third, utilizing RNT in the form of horizontal band resistance helps to insure that the lifter sits back to the heels and loads the glutes and hamstrings rather than leaning forward. If the lifter doesn’t sit back the intense band resistance will pull them out of position.

Lastly, the eccentric isometric protocol (slow eccentric followed by a several second pause in the stretched position), not only engages the targeted musculature to a greater degree but it helps the lifter fine-tune their body positioning and movement mechanics by maximizing proprioceptive feedback and kinesthetic awareness.

With that said, there are 12 critical cues I use to teach proper hip hinge and RDL’s. Read more HERE.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Plate Pizza Chest Press (light)	#1,#2,#3,#4	2-3	4-5 per side	30-60"	4	2-3"

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OPTION #1

The pizza press is one of my favorite variations for improving overhead presses as well as chest presses. Essentially if you're technique is off, you'll dump the load. Unfortunately a single 45 pound plate oftentimes does not provide enough loading to challenge most stronger lifters. To remedy that simply stake 2 plates (using at least one rubber bumper plate to minimize sliding) then perform presses as my awesome bodybuilding athlete Ben Lai does here.

OPTION #2

This is both an explosive power exercise (on the concentric phase) & an eccentric overload stimulus on the eccentric or negative phase as you’re able to handle supramaximal loads on the eccentric (weaker high incline phase) if you chose to. This is similar to the eccentric overload pivot press I’ve highlighted over the years using the biomechanical drop rep protocol where the lifter doesn’t use their hips to drive the weight up but simply changes their body angle on the concentric and eccentric phases.

With that said there are 5 essential elements I highlight in my article that I use to determine whether or not a press falls into the “functional pressing category” although any press that gets you stronger is technically a functional movement. So here are the 5 criteria for “functional presses.

Employs an explosive concentric phase.
Includes an eccentric element or deceleration/impact component.
Involves either a standing/kneeling position or involves hip & leg drive to initiate the movement.
Requires an element of full body stability & motor control.
Involves significant core stabilization or stabilization through the lumbopelvic hip complex.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Double Barbell Lunge (With empty bars or light dumbbells)	#5 & #6	2	5 per leg	45-60"	4-5	3"

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Here I have my awesome client Cali Shadburn performing a double barbell suitcase split squat lunge with 45 lbs in each hand. Not bad for someone who just 2 years ago literally broke her back. That’s right, Cali suffered a severe accident & injury a couple of years ago leaving her with a fractured spine. I started working with Cali a little over a year ago at which time she had very limited function & intense pain. After employing a variety of therapeutic exercises particularly eccentric isometrics & core exercises, Cali is back to full function and performing literally every compound movement including squats, deadlifts, cleans, presses, pullups, plyometrics as well as some pretty advanced & crazy movements as demonstrated here.

Furthermore we relied on no additional therapeutic modalities such as soft tissue work, stretching, mobility drills, foam rolling, or corrective exercises but simply relied on correct execution of basic movement patterns executed in an eccentric isometric fashion as well as core stabilization and foot & ankle drills to produce all of the therapy she needed. You can read more about Cali’s inspirational story at HERE.

Besides requiring a high level of full body strength and motor control, the instability created from the double barbell protocol forces the lifter to use more precise technique. Focus on keeping ample hip hinge mechanics throughout by keeping the hips back while maintaining a slight yet natural forward lean. This represents optimal lunge mechanics as it takes the stress off the knees and low back and places the tension on the various muscles of the lower body including the posterior chain. Trying to stay too upright during a lunge is a common mistake as it represents dysfunctional mechanics. Fortunately this variation punishes the lifter when performed incorrectly as it becomes almost impossible to lock the movement in until you create a slight hip hinge with neutral spinal alignment & 90 degree joint angles.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Empty Bar Overhead Press (bar only or very light weight)	#5 & #6	2	5-6	60"	4-5	3"

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The eccentric isometric overhead press using 90 degree joint angles is my go-to method for performing barbell military presses. That’s because the 90-degree angles combined with the eccentric isometric hold maximizes intramuscular tension, overload, body mechanics, motor unit recruitment, and proprioception (sense of feel), while also minimizing stress to the joints and connective tissue.

If you’re sick of beating-up your shoulders, elbows, neck, and low back from traditional military presses, try these ASAP as shown here by GSP sponsored collegiate football player and NFL & CFL prospect Bryce Bartlett. Make sure to have a natural elbow tuck on the eccentric, while bracing the core but also allowing ample levels of t-spine extension. A slight extended wrist is acceptable as it may be more natural for some athletes.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Light Plate Squat on BOSU Ball	#7 & #8	2	5	30-60"	4	3"

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Most individuals mindlessly mock the idea of performing squats on a BOSU ball. But that's because the don't understand the purpose of why an athlete or lifter would use this device and fail to think outside the small box they've limited their minds to. This exercise is not meant to overload the larger muscles like a traditional barbell squat would. Instead it's used to work the smaller stabilizers particular around the foot, ankles, and toes which most individuals are in dire need of. I've seen this have an incredible impact in transferring to barbell squat strength, technique, and movement efficiency as it reinforces proper lower body mechanics and innervation from head to toe.

If you have trouble activating your feet and ankle on the squat, lack proper mechanics, or tend to collapse and lose tension during the squat then performing squats on the BOSU ball is incredibly beneficial and more taxing than most are willing to admit. I like to use both the flat and round side however most people find the flat side (as shown here) more difficult. In fact my awesome client Matt Jordan who you see performing it here with textbook form had struggled to maintain balance and control when we first implemented this movement. Literally within several minutes of cueing and working on this his stability, mechanics, and motor control improved immensely thereby aiding his standard squat mechanics thereafter. If you're suffering from low back issues or joint pain, this is also an incredibly effective way to perform squats while working around various forms of inflammation and body aches.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Eyes Closed Neutral Grip Lat Pulldown	#7 & #8	2	5-6	60"	4-5	3"

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The neutral grip lat pulldown is a safe and effective variation for torching the lats while also providing a relatively shoulder friendly position. Use eccentric isometrics to find the optimal stopping point which ends up being approximately 90 degrees (mid face position) as this maximize muscle tension while sparing the joints and connective tissue.