Recovery Workout
- Speed & Power Emphasis -
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| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Single Arm Bottoms Up Squat with Kettlebell | #1,#2,#3 | 2-3 | 3 per side | 30-60" | 3-5 | 2-3" |
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The Bottoms Up Squat is a great squat variation for enhancing technique and full body tension on the squat pattern. Bottoms-up exercises are some of the most difficult strength training movements there are. Besides requiring full body tightness, all bottoms-up movements force the lifter to stabilize every muscle throughout the body especially in the core and upper torso. When performing bottoms up movement be sure to get good thoracic extension.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Landmine Single Leg Swap | #1,#2,#3 | 2-3 | 20" per side | 30-60" | 4-5 | N/A |
Main Option
Hard Option
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MAIN OPTION
Here's one of my NFL athletes Jake Banta performing a unique version of the single leg swap with a land-mine or t-bar apparatus. This variation is particular difficult as the land-mine station produces greater rotational forces making even more difficult on the lifter as they're forced to resist these forces particularly throughout the feet, ankles, hips, and core. If you suffer from pronation, supination, flat feet, fallen arches, poor toe splay, and general weakness in the feet and ankles this is a must.
HARDER OPTION
Single leg swaps (aka single leg switch) are one of the most effective drills for improving foot and ankle mechanics. Here I have Pittsburg Pirates baseball player Austin Meadows (austinmeadows13) performing what I believe to be one of the most effective and without a doubt the most difficult single leg swap variation there is. There are several components that make this barbell swap (AKA helicopter swap) variation so effective.
First, there’s a significant degree of torque and rotational forces the body must resist as the bar rotates and twists from side to side. To effectively resist these forces and avoid being pulled out of position the lifter will be required to fire the daylights out of their feet and ankles as well as their core and hips to lock the movement into position. It also requires perfect postural alignment and shoulder positioning to resist these rotational forces making this an effective full body stabilization drill.
In addition, this swap variation also requires intense hand, forearm, and grip activation to keep the bar under control. As a result this produces increased neural drive and full body tension up the kinetic chain including to the lower extremities due to concurrent activation potentiation and irradiation. In other words it helps create full body tension and structural rigidity from head to toe which is a critical component of stabilization and motor control.
Lastly, the time under tension is much greater during these as it takes a minimum of 5-10 seconds to perform just a single swap. With that said, the level of burn and fatigue this produces particularly in the feet, ankles and hips is significant. Just be prepared to focus your mind and body like a Jedi as these requires unprecedented levels of concentration and mental engagement. I recommend performing several sets of 4-6 swaps per leg (2-3 swaps on each side of each leg) during your next lower body workout.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Landmine Kneeling Ab Rollout | #1,#2,#3 | 2-3 | 5-6 per side | 30-60" | 3-5 | N/A |
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Want to add a unique rotational offset component to your ab rollouts? Try performing them on a landmine station as demonstrated by my awesome client Charlene Harrison. Not only do these crush your rectus abdominals and transverse abs but you’ll feel your obliques and other smaller stabilizers in the lumbopelvic hip complex getting targeted due to the anti-rotation and anti-lateral flexion components.
In addition, you’ll need to perform equal sets on both sides of the landmine. That’s because the offset rotational position emphasizes one side of the core and upper body more so than just a traditional rollout. As a result the landmine rollout doesn’t just tax each side of the core and abdominals but it helps expose and eliminate a number of imbalances and asymmetries that might exist. Whether you’re trying to build your six pack, improve your core strength, or simply eliminate low back pain, this is an incredibly effective movement that should be periodically employed in your training routine.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Plate Pinch Bent Over Row | #4,#5,#6 | 2-3 | 5-6 | 30-60" | 4-5 | 2" |
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Here's a great exercise for grip strength while also working postural muscles of your posterior chain.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Medicine Ball Chest Squeezing Pushup | #4,#5,#6 | 2-3 | 4-5 | 45-60" | 4-5 | 2-3" |
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This variation will absolutely crush your chest particularly the inner and middle portions of your pectorals. If you have trouble feeling your pectoral muscles contract when preforming pushups, chances are your mechanics are in need of some work as proper technique will help maximize activation to the targeted musculature. However, there are scenarios where an individual may simply lack the appropriate muscle-mind connection when performing pushups and may simply need a variation to help wake up the appropriate neural connections to the pectorals. The medicine ball chest-squeezing pushup provides the perfect solution.
Rather than having your hands placed directly on top of the ball, try positioning them on the sides of the ball closer to the base. This requires incredible levels of pectoral activation throughout as the individually is essentially holding a maximal tension isometric fly while performing pushups. Although this can be performed on a Swiss ball the smaller medicine ball helps to ensure that the elbows don’t excessively flare out. It’s also nearly impossible to lock out on this making it useful for eliminating excessive scapular protraction at the top of the movement.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Single Arm Kettlebell RDL | #4,#5,#6 | 2 | 4 per side | 30-60" | 4 | 2-3" |
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Here's a great movement preparation drill that not only grooves the proper hip hinge pattern but emphasizes core stability as the single arm loading forces the lifter to resist rotational forces and lateral flexion. This is a great drill to perform as a warmup or as a high rep finisher.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Rapid Eccentric Isometric Lunge | #7,#8#,#9 | 2 | 4 per side | 45-60" | 5 | 3" |
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The rapid eccentric isometric lunge is highly effective for improving and correcting sprinting and stride mechanics as it teaches the body proper stride positioning as well as optimal recruitment patterns associated with running form. Focus on using the arms to rapidly drive the body into position, decelerate before touching the ground, pause, then drive the arms again to explosively propel the body upwards out of the lunge.
Rapid Eccentric Isometrics (REIs) are an advanced proprietary training technique developed by Dr. Joel Seedman, which he uses to increase proprioceptive feedback from muscle spindles with the goal of improving performance and muscle function. REI’s also improve force development and stabilization as the muscles are forced to turn on rapidly to absorb high impact forces. REI's should only be used once proper form has been established with standard eccentric isometrics (EI’s).
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Knee Tuck Lat Pulldown | #7,#8,#9 | 2 | 5-6 | 30-60" | 4-5 | 2-3" |
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The Knee Tuck Lat Pulldown is a great way to minimize low back extension during lat pulldowns as it helps ensure maximal core tightness.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Eyes Closed Overhead Barbell Press (Light) | #7,#8,#9 | 2 | 5 | 45-60" | 4-5 | 2-3" |
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Here's one of my athletes performing the overhead military press with eyes closed. This increases proprioception and enhances feedback from muscle spindles as a means of improving and perfecting movement mechanics and muscle function
| EXERCISE | DURATION | # OF DRILLS | REST BETWEEN DRILLS | RPE |
|---|---|---|---|---|
| High Intensity Interval (HIT) Cardio | 30 minutes | 6 | 10-30 seconds | 7-9 |
High INTENSITY Interval (HIT) TRAINING
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