Weekly Workout #7: Active Recovery and Muscle Activation Workout

Active Recovery & Muscle Activation

- Full Body Emphasis -

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WORKOUT SUMMARY (+ CLICK TO ENLARGE)
SEE BELOW FOR YOUR DETAILED WORKOUT WALKTHROUGH

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Belt Squat or Goblet Squat	#1,#2,#3	2-3	4	30-60"	3-4	2-3"

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The belt squat is a unique yet effective squat variation for isolating the lower body while taking stress off the low back. The first rep will usually be a "feel rep" where you'll need to adjust your body and become familiar with the position (as you can see my client doing here). After that you should feel a natural path to follow. Here's one of my female figure athletes demonstrating it with heavy weight as we crush her quads, glutes, and hamstrings with this beast of an exercise.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Single Arm Plate Row (chains optional)	#1,#2,#3	2-3	4 per side	30-60"	3-4	2-3"

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Here’s plate rows with chains. Besides looking like an ancient Asgardian weapon formed from the deepest realms of Valhalla, there’s actually a specific reason for this setup. So before you right this off as an unnecessary and useless exercise, allow me to elaborate in more detail why it’s so effective.

Bent over rows using plates are some of the most natural horizontal pulling movements you’ll ever perform. That’s because the weights are very thin and hang vary natural to the sides of the body. Unfortunately, most advanced lifters won’t receive adequate overload from 45lb plates. So what’s the solution? CHAINS!!!!

Simply hang multiple chains from the various handles/holes on an iron grip weight plate and voila you can customize your own plate with a variety of loads while still maintaining the natural biomechanics unique to plate rows. In fact the total load Ben is handling in this video is approximately 140 lbs. To handle the same load unilaterally with any other training instrument including dumbbells would feel very awkward and unnatural.

It should also be noted that a similar feel can be produced from single arm barbell suitcase rows which also happen to be one of my favorite rowing movements. However, there’s a significant balancing and stabilization component from those that slightly minimizes the overload effect for most lifters. With this particular chain plate row there’s little if any stabilization involved as the weight hangs very naturally to the side. As a result the lifter can focus solely on overloading the daylights out of the movement and use it as a serious mass and strength builder.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Eyes Closed Knuckle Pushups	#1,#2,#3	2-3	4	2 minutes	4	2-3"

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Eccentric Isometric Knuckle Pushups are a great pushup variation for improving shoulder stability, scapular positioning, and overall pushup mechanics. Keep the elbows tucked throughout with your core tight.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Eyes Closed Lunge Jump (no weight)	#4,#5,#6,#7	2	3 per side	30-60"	4	2"

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If you’re looking for a movement protocol that simultaneously enhances jumping performance, running mechanics, mobility, stability, symmetry, balance, motor control, speed and power, and more then you’ll want to incorporate eccentric isometric lunge jumps.

Notice how in the video he maintains a forward lean and hip hinge on the lunge phase which represents ideal lunging mechanics for any lunge variation. Once he locks the eccentric isometric into position and feels for the most stable and strongest mechanics (a critical element of eccentric isometric training) he then explodes out of the lunge. In addition notice how Parker focuses on landing mechanics by sticking the landing with high levels of force absorption - a critical aspect of speed, power, and performance.

If I just had to choose one method to master jumping mechanics it would be eccentric isometric jump variations. That’s because the eccentric isometric protocol helps maximize proprioception and sensory feedback by activating muscle spindles. As a result this helps the athlete dial in their lower body mechanics as they can more easily tune into their “sense of feel” and fine-tune their body positioning. Ironically, once the athlete cleans up their mechanics they often find they can actually jump higher on eccentric isometric weighted jumps, compared to standard weighted jumps, due to the enhanced sensory feedback, improved body mechanics, and increased motor unit recruitment associated with eccentric isometric protocols. These are also amazing for producing post activation potentiation and can easily be paired with other explosive movements for an acute spike in power output. Lastly, notice the various 90 degree joint angles (approximately) which is another critical element not just of lunges or jumps but most foundational movement.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Eyes Closed Single Arm Bottoms Up Overhead Dumbbell Press	#4,#5,#6,#7	2	4 per side	30-60"	4	2-3"

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Bottoms-up movements are excellent for improving shoulder health and mechanics. Make sure to get good thoracic extension especially at the bottom of the movement

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Eyes Closed L-Sit Lat Pulldown	#4,#5,#6,#7	2	5	30-60"	4	2-3"

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The L-Sit Lat pulldown is another great vertical pulling or pulldown motion that not only targets the lats and upper back but helps to minimize excessive lumbar extension which is all too-common in many lifters.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Single Leg Swap with Hanging Band Technique	#4,#5,#6,#7	2	20-30" per side	2 minutes	4	N/A

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Here's collegiate superstar and NFL athlete Blake Sims performing a single leg swap variation using the hanging band technique. Single leg swaps are incredible exercise for improving foot and ankle stability and reinforcing proper alignment throughout the lower leg complex. Add in the added oscillations of the hanging band technique and the level of instability force the individual to aggressively activate their feet, ankles, and core as well as maintain proper spinal alignment. Anything but intense full body innervation will result in failed attempts and the inability to maintain balance.

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EXERCISE	DURATION	# OF DRILLS	REST BETWEEN DRILLS	RPE
High Intensity Interval Cardio (HIT)	30 minutes	8	15-30 seconds	7-10

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High INTENSITY Interval CARDIO (HIT)
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