Moderate Intensity Workout
- Lower Body Emphasis -
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| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Kickstand Barbell Squat | #1 & #2 | 3 | 4-6 per side | 60-90" | 6,7,8 | 2",3",4" |
Option #1
Option #2 (One Leg Squat)
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OPTION #1
The kickstand squat is nothing new as it’s been around the fitness industry for a number of years. Unfortunately it often goes largely unnoticed in many training circles and performance centers or simply doesn’t receive the attention it deserves. While many are quick to dismiss it as an unnecessary lower body exercise I’ve found it to be quite useful and effective for many of my clients and athletes. Here’s an example of the barbell variation.
HOW TO PERFORM THE KICKSTAND SQUAT
To perform the kickstand squat, simply stagger your feet so that one foot is in front of the other while placing most of the tension on the front leg. The heel of the front leg should be anywhere between 1-6 inches in front of the toes of the back leg. In addition, I’ve found that having the feet slightly, but not excessively staggered (laterally) feels ideal and promotes optimal mechanics. In other words if you were to slide the back leg forward and parallel to the front leg it should land almost right next to it with little or no space in between each foot.
Additionally, some individuals will report that the movement feels like a mini lunge or split squat. However, the main difference is that slightly more tension is placed onto the front leg with less tension on the back leg in comparison to a true lunge or split squat.
As you squat down focus on driving through the heel of the front leg while keeping the heel of the back leg tall rather than down or sagging towards the ground. This helps to ensure more tension is placed on the front leg and also ensures optimal activation of the posterior chain of that leg. In regards to depth both legs should move into an approximately 90-degree joint angle. Lastly, make sure your hips are set back throughout by maintaining a proper hip hinge rather than allowing the hips and knees to drift forward which promotes dysfunctional lower body mechanics and potential injury.
BENEFITS OF THE KICKSTAND SQUAT
Now that we’ve covered the technical components, let’s discuss the various benefits of the kickstand squat. Here are 8 reasons why it’s so effective as well as a few unique variations.
The kickstand squat is essentially a single leg squat with slight support from the back leg. Simply put, it provides an effective method for performing single leg squats while also providing just enough support to allow the individual to overload the movement. For instance when performing true single leg squats, I’ve found that most individuals must decrease their load substantially to the point where they may only use a quarter or a third of the load they typically use for bilateral squats. For example I have several athletes who can back squat over 500 pounds yet rarely go past 155 on single legs squats as any additional weight will make it difficult to balance and control. In contrast I’ve found that most individuals can handle up to 2/3 of their typical bilateral squat weight when performing the kickstand squat most likely because of the slight support provided by the back leg that helps the individual balance their body. In the case of the 500-pound squatter this would allow them to handle well over 300 pounds. In such a scenario performing a mildly supported single leg squat with 300 pounds provides enormous tension to that individual leg thereby creating significant levels of mechanical tension, muscle damage, and metabolic stress. As a result the kickstand squat is an incredibly effective lower body variation for inducing significant functional strength and hypertrophy throughout the glutes, quads, and hamstrings while also maximizing the overload response.
The kickstand squat is exceptional for eliminating various imbalances and alignment issues throughout the lower body as the hips, ankles, and knees must maintain proper alignment, positioning, and mechanics throughout in order to successfully complete each repetition. Otherwise, the lifter will struggle to maintain balance and lock the movement in.
While the kickstand squat doesn’t provide as much instability as a true single leg squat, it’s still relatively unstable and difficult to balance particularly when ample overload is applied. As a result it’s quite effective for strengthening the muscles of the feet and ankles while also promoting better balance and stability.
The kickstand squat helps to promote optimal hip hinge mechanics during the squat (a critical component of correct squatting technique) as it feels very natural and comfortable to keep the hips set back throughout. This not only promotes optimal technique for single leg and split squat variation but also transfers quite nicely to bilateral squats including barbell back squats.
The kickstand squat is highly effective for improving sprint speed and mechanics particularly out of the starting position as most sprint starts involve setting up in a position that’s quite similar to a kickstand. Whether you’re a track athlete looking to improve their speed out of the blocks or a football player looking to improve their sprint power out of the 3-point stance, this squat variation will provide tremendous benefits.
The kickstand squat is surprisingly easy to teach and even easier for individuals to learn. This is most likely because the movement feels very natural and represents a very functional position that’s used in everyday life.
Programming lower body exercises that provide significant overload to the legs yet also minimizes tension to the low back and spine can be quite difficult. The kickstand squat provides a highly effective movement choice for crushing the lower body while minimizing stress to the spine.
Similar to other squatting variations, the kickstand squat is incredibly versatile and can be applied to nearly all squatting variations including front squats, goblet squats, trap bar deadlifts, overhead squats, Zercher squats and more.
OPTION #2
Lets discuss the BANA Squat. The BANA 2:1 squat is simply an eccentric overload movement for the legs. Research shows eccentric overload is one of the most potent forms of training not only for building incredible levels of functional strength & hypertrophy but also for reducing risk of injury. Unfortunately it’s typically tough to apply to free weight movements.
The BANA 2:1 method resolves this as you’re performing the concentric phase of the lift with 2 limbs (kickstand squat) and the eccentric phase with 1 limb thereby providing greater eccentric overload during that eccentric or negative movement.
In this instance the single leg squat of 135 is roughly 20% more than what either lady typically does with standard single leg squats as they both usually do 95-115 lbs therefore it represents supramaximal loading yet moderate weight for their kickstand squat as they usually use 135-165.
Besides producing extreme eccentric overload, an added bonus of these is that they also provide a very knee friendly method for performing single leg squats. Single leg squats are notorious for being tough on the knee joint. However the knee tension is primarily an issue on concentric phase, not the eccentric. In fact, the eccentric is typically quite therapeutic on the knees not to mention the rest of the body. Fortunately the BANA 2:1 method resolves this dilemma.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Pallof Press with Lunge Variation | #1 & #2 | 2 | 5 per side | 60" | 7 | 3" |
Option #1
Option #2
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OPTION #1
The Pallof Press from Split Squat position is a great combo move. Besides your core & obliques there’s lots of hip abductors & adductors involved to resist rotation & maintain alignment particularly from a narrow based split stance position. I also recommend performing this in an ipsilateral and contralateral fashion on both sides so that both sides of the hip get worked equally.
OPTION #2
This is a great posterior chain exercise with the split stance bent over row and RDL combo with back leg on a stability ball and front leg on a box. Lots of motor control not to mention glutes, hamstrings, lats, and upper back.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Trap Bar Good Morning | #3 & #4 | 3 | 5 | 90" | 6,7,8 | 2-3" |
Option #1
Option #2 (Light to Medium Weight)
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OPTION #1
If you haven’t figured it out by now I’ve got a special place in my heart for the trap bar as it’s one of the most versatile pieces of equipment there is. You can turn it, flip it, lift it, hoist it, roll it, tilt it, and yes that’s right, you can even wear it. In fact by placing the trap bar on your shoulders you can essentially turn the trap bar into a cambered squat bar.
The cambered trap bar protocol is very conducive for applying to good mornings as the hanging nature of the trap bar makes the movement feel more natural than traditional good mornings. In fact, most of my athletes are able to use heavier loads with less stress to the low back when performing good mornings with the trap bar.
Similar to the cambered trap bar squats, applying this technique to good-mornings not only thoroughly taxes the posterior chain but it requires and instills proper mechanics, motor control, enhanced spinal rigidity and optimal range of motion.
OPTION #2
As long as you're technique is locked in, going heavy on good mornings as I'm showing here with 315 pounds isn't an issue. In fact you're at a greater risk for injuring your back with light weight and poor form than you are with heavy weight and strict technique. It's all about the mechanics. Read more about proper good morning technique and hip hinge mechanics in new article at https://www.advancedhumanperformance.com/blog/good-mornings-exercisehttps://www.advancedhumanperformance.com/blog/good-mornings-exercise
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Goblet Bulgarian Split Squats | #3 & #4 | 3 | 3 | 60-90" | 7-8 | 5"-7" |
Option #1
Option #2
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OPTION #1
This next exercise is an eccentric isometric goblet Bulgarian squats. In the video you'll notice I have one of my clients using a load greater than half his bodyweight (100 lb dumbbell), something that I like to have all of my athletes be capable of doing on goblet squats, lunges, & split stance squats as this demonstrates & produces high levels of full body strength & motor control.
Rather than having my athletes mindlessly blast out an endless number of reps & volume, I like to focus on quality time under tension with low reps while using the eccentric isometric protocol to attend to sensory feedback & fine tune movement. This helps the athlete master their body mechanics while also building serious mass & strength not to mention it spares the joints. Also notice how he’s using strong 90-degree mechanics rather than collapsing with excessive ROM (something that is foundational to all eccentric isometrics).
OPTION #2
This variation teaches the lifter to keep their back heel tall and place all the tension on the front hip and glute to keep the roller from sliding out.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Anti Rolling Barbell Pushups | #5 & #6 | 2-3 | 5-6 | 60" | 5 | N/A |
Option #1
Option #2 (Bodyweight or Weighted)
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OPTION #1
If you're looking for an exercise to clean up your pushup mechanics you'll want to give this variation a try. I call it the anti-rolling double barbell pushup. There are several unique benefits of this.
First, even the slightest degree of elbow flare and shoulder elevation will result in the barbells rolling out laterally. As a result the lifter will be force to activate their lats and resist elbow flare throughout. Besides being very shoulder friendly this also teaches proper pressing mechanics. The neutral grip is also very conducive for shoulder health as it allows the scapula to more easily depress and retract while also promoting greater external rotation of the shoulder.
Besides, teaching proper shoulder and elbow mechanics, the tension on the chest, shoulders, and triceps is through the roof as you're resisting shoulder abduction turning this into an anti-fly motion. Even the slightest lapse in focus on the barbells will want to rotate out.
Another benefit of this pushup variation is that you'll be forced to eliminate and and all momentum as anything less will cause the barbells to drift and become uncontrollable. This places more constant and continuous tension on the targeted musculature.
Finally, any cheating, wiggling, or shifting of weight will be punished as the barbells will become highly unstable. Not only does this force the lifter to use controlled mechanics and strict technique but it requires symmetrical loading as placing more tension and pressure onto one side will cause the barbell to rollout.
To maximize the effectiveness of this I recommend using old school metal weight plates on a slick concrete floor or olympic platform as it requires the strictest form due the smoother and slicker surfaces.
On a side note you can also perform chest flyes like this as you slowly rotate the barbells out laterally. It's one of the more challenging chest exercises you'll perform but highly effective for isolating the pectorals.
OPTION #2
Pushups are an amazing bodyweight exercise that target nearly every muscles of the upper body as well as the core and spinal stabilizers. Progressing them to more advanced variations including weighted pushups, ring pushups, single leg pushups, stability ball pushups, knuckle pushups, foam roller pushups, plyometric pushups, bottoms up variations and more can amp up the intensity substantially. In other words, there’s no reason to ever become bored with pushups or to think you’ve mastered them as there are always more advanced and difficult variations. In fact, I periodically like to modify and create unique pushup variations that no only increase the difficulty and intensity of stimulation, but also force the lifter to use proper mechanics.
With that said, a pushup variation I’ve recently been tinkering with is the bear pushup (a.k.a. anti-crawling pushup). To perform the bear pushup simply assume a position that looks almost identical to a kneeling pose however the knees will not be in contact with the ground. In addition the knee and hip angle should both be fairly close to 90 degrees. Stay as tall as possible on the toes throughout, while maintaining the double 90-degree leg positions then perform pushups. Essentially you’ll feel as though you’re tilting over with each repetition although this will naturally occur. These are exponentially more challenging than they look and in fact provide 7 unique benefits that make them very effective as a functional mass and strength builder.
Most individuals don’t realize that a pushup is actually a rotational movement due to the fact that there is one pivot point and axis of rotation namely the feet. In other words you should be leading with your head and chest not your middle torso. As a result the body should not move in a linear fashion but instead should produce a slight rotational movement as the upper portion of the torso should move through a larger range of motion than the lower regions. Because of the unique torso and hip angle involved in the bear pushup, the rotational component is magnified thereby reinforcing the concept of producing this proper rotational movement during pushups. Once the lifter goes back to traditional pushups they’ll understand exactly what it means to create a rotational movement during pushups.
The bear or anti-crawling pushup provides more constant tension to the pectorals, triceps, and shoulders, than perhaps any pushup variation I’ve ever used. In fact, there’s no rest or letup on these as both the top and bottom positions are equally as hard making it feel like the person is using accommodating resistance even though they aren’t. Most individuals will notice they perform substantially fewer reps and/or lighter weight with these than traditional pushups because of the heightened tension and unique body angles involved.
Sagging hips, lack of core activation, and excessive lumbar extension are very common problems many lifters inevitably run into during pushups. Because of the significant hip flexion and crawl-simulated position, this automatically resolves this problem as it’s literally impossible for the hips to sag or to create excessive lumbar extension. In fact the level of core activation throughout these is off the charts as the lifter feels as though they’re performing a knee raise or reverse crunch while performing pushups (all while maintaining a neutral spine). In essence you feel like you’re required to brace your abs and pull your stomach in similar to a hollow body leg raise position.
If you’re looking for a pushup variation that crushes the upper chest, look no further than the bear pushup or anti-crawling pushup. Essentially the angle of the torso is inclined similar to an incline chest press or feet-elevated pushup (on a bench or box). In addition, the more you lower yourself, the greater the angle of inclination becomes due to the rotational nature of proper pushup mechanics.
The most frequent comment I receive when I first introduce the bear pushup to clients and athletes is how it automatically forces them to tuck their elbows and produce proper shoulder mechanics. In fact it would take quite a bit of effort for the elbows to flare or for the shoulders to protract or elevate as shoulder depression and scapular retraction feel quite natural during these. As a result, not only do these teach proper pushup mechanics but they’re also quite shoulder friendly even though the amount of tension on the targeted musculature is substantially higher than traditional pushups.
Another common problem seen even in many advanced athletes and trainers is allowing their heels to sag towards the ground rather than staying their toes. The bear pushup or anti-crawling pushup teaches the lifter to stay tall on their toes rather than sagging towards their heels. This not only maximizes core activation and postural alignment but it also creates increased tension on the upper body musculature.
The unique body positions and torso angles involved in the bear pushup necessitate a significantly larger range of motion than most pushups. Combined with the constant tension, this does wonders for inducing functional strength and hypertrophy throughout the chest, shoulders, and triceps.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Single Leg Double Barbell Row | #5 & #6 | 2-3 | 4 per side | 60-90" | 7 | 3" |
Option #1
Option #2
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The double barbell bent over row is one of my favorite horizontal pulling exercises as the intensity of stimulation to the entire upper back and lats is exceptionally high. The double barbell row also teaches the lifter quite a bit about their rowing mechanics as even the slightest bit of over-rowing at the top position (allowing the tricep to move significantly past the plane of the torso) or over-stretching in the bottom position (allowing the shoulders to round) will cause the shoulders to destabilize and move out of optimal alignment thereby causing the barbells to tilt.
To keep the bars completely parallel to the floor as well as parallel to each other throughout the set, the lifter will be required to maintain optimal spinal alignment and shoulder positioning throughout by performing rowing motions that involve smooth 90 degree joint angles. And yes the forearms and grip get absolutely pummeled not to mention the biceps, rear delts, glutes, and hamstrings.
If you really want to increase the intensity of this movement and master full body motor control, try performing this double barbell row in a single leg RDL position. Besides annihilating the entire posterior chain, this represents the epitome of mastering your body mechanics and horizontal pulling technique as there is literally no room for error. And yes if you over-row at the top, over-stretch at the bottom, abandon optimal hip hinge mechanics, or simply lose your form for even a split second you’ll create double instability resulting in loss of balance. Simply put you’ll not only destabilize your body but you’ll also destabilize the bars.
Learn to lock your body and the barbells into position throughout the duration of the set and I can just about guarantee you’ll notice improved muscle function throughout your entire body on every movement pattern. On a side note you’ll notice I’m using two 5-pound plates on each end of the barbell rather than 10 pound plates. The reason for this is that the back foot/leg will run into the plates unless you’re using smaller weights.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Eyes Closed Kneeling Lat Pulldown | #7 & #8 | 2 | 6 | 60" | 5 | 3" |
Option #1
Option #2
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OPTION #1
The kneeling lat pulldown with eccentric isometrics is a great way to clean up your technique not only for lat pulldowns but also for pullups as the kneeling position helps ensure a more dialed in core. Focus on using the slow and controlled eccentric isometric protocol to fine-tune your technique and find that optimal 90 degree position which will be somewhere around mid face height.
OPTION #2
This next exercise is a knee flexion plate loaded pullups. Besides requiring very strict form and body mechanics they also blast the glutes and hamstrings. Even assuming this exact position without the plate will blast the posterior chain so these are still very effective with no loads
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Single Leg Bottoms Up Press (Kettlebells or Dumbbells) | #7 & #8 | 2 | 4 (2 per side) | 60-90" | 7 | 3" |
Read About Exercise
I consider this the epitome of full body stabilization from head to toe. If there is one weak link in the body this exercises simple won't happen.
| EXERCISE | DURATION | # OF INTERVALS | REST BETWEEN DRILLS | RPE |
|---|---|---|---|---|
| Steady State Cardio w/Light Intervals | 30 minutes | 5-10 | 30-60 seconds | 4-7 |
Steady State CARDIO TRAINING
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