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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Empty Barbell Back Squat with Extended EI	#1,#2,#3,#4	3	5	60"	4	4-10"

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From a visual perspective, the squat pattern is quite simple. However, neuromuscularly and biomechanically it’s actually very complex. As a result it requires a great many number of precisely executed components to lock the movement in. So how the heck does one actually learn to squat properly without going through an exhausting myriad of endless cues? Furthermore to what degree does one emphasize each cue since we never want to over cue someone to the point that they shift too extremely into the opposite direction (i.e. overspreading the hips or excessive hip hinge mechanics.). In other words how much do you emphasize each cue so that each of them is carried out to the proper degree?

The answer lies in simply performing precisely and methodically executed eccentric isometrics. Now I’m not talking about simply collapsing down into the bottom of a squat, then pausing for a few seconds while you mindlessly hang out on your tendons and ligaments. In fact, that’s a bastardized version of an eccentric isometric and will in no way do anything to improve your squat mechanics not to mention your strength or muscular development.

Instead I’m talking about performing the eccentric isometric with painstaking attention to sensory signals and proprioceptive feedback using Jedi-like focus and warrior-like intensity. In simple terms that means performing a slow and controlled eccentric while staying incredibly tight then pausing in the naturally stretched position while attending to as much somatosensory feedback as possible.

For additional movement mastery, perform them using a more extended eccentric isometric protocol. This is done by emphasizing the eccentric and extending the pause even longer in order to feel each and every physiological element and reinforce optimal positioning. Here’s what that looks like.

So why is this so effective?

In essence it’s because our bodies can provide all of the necessary feedback, coaching and cuing we need to optimize our movement. We simply have to know how to listen to the sensory feedback coming from our proprioceptive mechanisms (i.e. muscle spindles) and we’ll immediately begin to use the “sense of feel” to make subtle adjustments and fine-tune our movement. The best way to do this is through the use of properly executed eccentric isometrics.

This also means learning to sense where the natural stopping point and optimal range of motion is which happens to be somewhere between 90 degrees and parallel (read more about proper squat form here). And just in case you were wondering, no, your body is not an exception to the rule. A proper squat including optimal range of motion and ideal joint angles will look almost identical from human to human if it’s performed correctly regardless of differences in anthropometrics.

Now I know what you’re thinking, I’m not going deep enough and anyone can hold heavy weight in the position I’m demonstrating. In reality, pausing in the rock bottom position of an ATG squat takes significantly less effort than pausing at 90 degrees. That’s because the bottom of an ATG squat involves very little active tension and muscle activation since you’re simply collapsing in the bottom position and hanging out on your tendons, ligaments, and connective tissue. Simply put your muscles and your central nervous system are doing very little at that point to hold the position.

In fact it doesn’t take enormous levels of strength, muscle, and force production to hold this position (although coming back up from such as biomechanically compromised position does). Pausing at the 90-degree or parallel position on the other hand takes enormous levels of focus, strength, mental toughness, active muscle tension, concentration, motor control, proprioception, and intramuscular tension. Additionally it requires a highly calibrated central nervous system and precisely dialed in motor unit recruitment patterns not to mention rock solid biomechanics with optimized leverage.

As a result an extended eccentric isometric squat hold is also an excellent diagnostic tool for assessing your levels of neuromuscular efficiency. Simply put if you struggle to lock in and pause using relatively heavy weight with perfect form and rock solid stability then something is neuromuscularly and biomechanically amiss. Once you can hold 90% of your 1RM for a 10-s or longer extended eccentric isometric contraction using textbook form, you’ll know you’ve mastered your squat.

And just in case you were wondering, yes, these concepts and principles apply to every other movement pattern as well, not just squats.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Empty Bar Single leg Bent Over Barbell Rows	#1,#2,#3,#4	3	3 per side	60"	4	3"

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Single Leg Bent Over Barbell Rows are very difficult yet very effective for working the entire posterior chain starting from head to toe. Every muscle in the back, glutes, and hamstrings have to work overtime to control the load.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Eyes Closed Incline Bench 1 and 1/2 Protocol	#1,#2,#3,#4	3	5-6	60"	4	3"

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NOTE: Perform this exercise eyes closed and focus on perfect form, even if that means excessively slow movements and longer eccentric isometrics.

Here's a brutal chest exercise as he performs the 1 and 1/2 protocol on incline barbell press. This produces enormous levels of metabolic stress and muscle damage as well as mechanical tension thereby triggering signifiant functional strength and hypertrophy throughout the entire upper body.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Eyes Closed Single Arm Planks	#1,#2,#3,#4	3	12 seconds per side (repeat 2x per set)	90-120"	5	N/A

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Single Arm Planks are one of the best exercises to work the entire core. The drill targets core stability, anti-rotation, rotary stability, contralateral arm and leg activation, and isometric serape effect.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Eyes Closed Lat Pulldown Pause Reps	#5,#6,#7,#8	3	5	60"	4	3-5"

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The vertical pulling movement is one of the most critical movement patterns there is. Unfortunately lifters often screw this up by either incorporating excessively heavy loads on pulldowns or using pull-ups and chinups before they're mechanics are locked in. I'm a huge fan of using the basic lat pulldown to re-train the vertical pulling motion in a controlled and systematic fashion. This also allows lifters to use lighter loads to hone in on their technique. In contrast bodyweight such as pull-ups or chin-ups is oftentimes too intense for the athletes to master their body mechanics.

For almost all of my athletes I make sure they've mastered the basics with lighter lat pulldowns before moving to pull-ups or chin-ups. Lat pulldowns are also an excellent option for larger athletes. Here are two of my NFL lineman Fernando Velasco and Cordy Glenn instilling proper vertical pulling motions on the lat pulldown by using moderate loads combined with eyes-closed eccentric isometrics and additional pausing in the contracted position. You'll also notice how I don't have them touch the bar to their chest as that would represent excessive range of motion and faulty mechanics.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Single Leg Overhead Barbell Press & Biomechanical Drop Set	#5,#6,#7,#8	3	4 per side	60"	4	2-3"

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Here's an advanced overhead pressing exercise as shown by NFL prospect Kevo Yeramian as he performs an overhead barbell military press while holding a single leg stand. Start off very light on this (50% of the weight you typically do) then gradually progress. Although this involves a high level of balance, stability, and motor control, it's surprisingly brutal on the shoulders and upper body as the lifter is forced to use very smooth and controlled repetitions without any momentum in order to maintain balance. In fact most of my athletes will complain that their shoulders burn more on these than traditional barbell presses. To further tax the shoulders try performing these as a modified biomechanical drop set where you move to double leg press once you fatigue on the single leg version. As your balance improves and you continue to target foot and ankle exercises, this should become markedly easier.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Slide Board Lunge with Band Tension Eccentric Isometrics	#5,#6,#7,#8	3	3-4 per side	60"	4-5	2-3"

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Here is an eccentric isometric band resisted goblet squat/lunge on the slide board. As for this lunge exercise it provides 4 unique benefits.

The added posterior band tension helps produce eccentric elongation and activation throughout the hip flexors of the back leg. Lunges, split squats, & Bulgarian squats are some of the best exercises for eccentrically stretching & targeting the hip flexors. This amps up the effectiveness even further.
Many folks struggle to maintain proper alignment of the back leg as their back foot, knee, or hip will often drift outward particularly in the lateral direction. These help track the joints of the posterior leg teaching the athlete what proper alignment feels like.
Due to the nature of the oblique sling & contralateral muscle activation, the greater the activation of the hip flexors of one leg the greater the recruitment of the hip extensors of the opposite leg. As a result these torch the glutes.
Another common issue during lunge & split squats is not sitting back into the hips and allowing too much anterior knee drift. Due to the posterior band tension this variation helps remedy that.

Note: a lighter band would allow the lifter to also move into 90 degree hip flexion knee drive on the concentric phase. Using a cable & ankle attachment also works particularly well for this combo which I’ll be highlighting soon.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Reverse Ab Walkouts (Optional)	#5,#6,#7,#8	2-3	3-4 (10" each walkout rep)	60-120"	5	N/A

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Ab walkouts are a core movement I consistently use with my clients and athletes. However, I periodically like to employ the reverse method, walking backward with the legs rather than walking forward with the arms as I ‘ve found it provides a semi-unique stimulus where the athlete has to stable a more from the lumbopelvic hip complex and legs rather than the upper torso. As a result there tends to be a bit more rotary stability and motor control as the individual’s hips will have a tendency to wiggle and shift back and forth unless the athletes locks their core in, braces their entire body, and maximizes full body tension.

There are also significant extension forces acting on the spine that want to pull the hips and low back towards the floor. As a result the entire abdominal region from the rectus abs, obliques, transverse abs, as well as smaller stabilizers around the lumbopelvic hip complex get blasted. With that said if I had to give one small critique to Elizabeth’s’ form here its that her core could have been slightly more hollowed out which would have pulled her hip and core up a bit higher (something we’ve recently addressed). Rather than focusing on a high number of repetitions, aim for 3-4 perfectly controlled reps as each repetition should take close to 10 seconds if properly performed. As an added bonus there’s also a significant amount of shoulder stability and upper body strength involved in this movement.