Stabilization & Recovery Workout
- Lats & Core Emphasis -
WORKOUT SUMMARY (+ CLICK TO ENLARGE)
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| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Oblique Sling Chest Press with Dead Bug Foam Protocol (Foam Roller Optional) | #1,#2,#3,#4 | 3 | 4-6 per side | 60" | 5-6 | 2-3" |
Option #1
Option #2
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OPTION #1
This first exercise is a unique Oblique Sling Chest Press that combines the dead bug protocol with a foam roller. Here’s how this works.
Essentially we’re recruiting the entire myofascial slings of both anterior & posterior oblique slings. As the lifter aggressively drives their knee & arm into the foam roller with 90 deg hip flexion this not only fires the opposite hip flexor contralateral to the pressing arm, but also the lat & tricep contralateral to the extended leg. As a result the chest, anterior deltoid, hip flexor, adductors, abs, & obliques on contralateral sides of the body are maximally recruited thereby engaging the entire anterior oblique sling.
Similarly the lat, tricep, glute max, glute med, & lumbar extensors on contralateral sides are fully taxed thereby engaging the entire posterior oblique sling. As a result just about every large muscle throughout the kinetic chain is recruited. Additionally the abs, core, & spinal stabilizers are also working overtime as the oblique slings are responsible for transferring load or force across multiple joints particularly from the upper torso to the lower body & vice versa. In essence these forces cross through the core musculature. More on oblique slings in full article at https://www.advancedhumanperformance.com/blog/oblique-slings-functional-training
OPTION #2
This next exercise is an offset loaded bench press with roughly 20 more pounds on one side of the bar. This is the first half of the set as he performs 3-4 reps in each position. Read more about offset training in full article at https://www.advancedhumanperformance.com/blog/offset-loading-strength-training
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Extreme Offset Loading Barbell Squats | #1,#2,#3,#4 | 3 | 3-4- per side | 90" | 6 | 2" |
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OPTION #1
NOTE: Use no weight on one side and 10-45 lbs on the other
Although common sense might indicate that dumbbell offset loading is more challenging than barbell offset, this simply isn’t the case. In fact, performing offset barbell loading with even just 5-10 extra pounds on one side of the bar typically feels far more difficult than dumbbell variations that involve 3-4x the level of offset (i.e. 50 lb offset). That’s likely because the nervous system is working over time to keep both sides in sync since each end of the barbell is dependent on the other side. In other words, if one side tips it produces an immediate impact on the opposite end. With dumbbells this isn’t the case.
I typically recommend 2 distinctly different forms of offset loading when it comes to barbell movements. One involves heavier loads (50-75% of what you would typically handle) and smaller offset variance (5-20 lbs more on one side of the barbell). This tends to be a bit easier and also produces slightly more overload and muscle damage. The other (Extreme Offset Loading) involves substantially lighter loads (20-35% of our normal loading) but with extreme offset loading (15-45 lbs more on one side of the barbell) which tends to be much more challenging yet even more effective for eliminating energy leaks and increasing full body intramuscular tension.
Here’s an example of the latter variation showing extreme offset loading with my NFL athlete Kevin Minter. These are inordinately brutal and absolutely pulverize the body.
In fact offset loading squats do wonders for cleaning up squat mechanics and teaching the lifter to stay tight. They key is to not go excessively deep but instead to hit 90-degree joint angles (slightly above parallel) as Kevin shows here otherwise you'll lose tightness. Read more about proper squat depth and squat form here
In fact, this is one of but many ways to illustrate that 90-deg is in fact optimal for humans when it comes to squatting under high intensity scenarios as it’s nearly impossible to perform a squat with significant offset loading unless you hit 90. That’s because collapsing & going significantly deeper requires the body to produce energy leaks, sacrifice alignment, decrease core activation, destabilize the hips & pelvis, and forfeit optimal levels of intramuscular tension & co-contraction all of which will make it impossible to maintain control.
OPTION #2
This is one of my go to lower body movements the Single Leg Front Curled Squat which isolates each leg individually while working the core and upper body
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Offset Ab Rollouts | #1,#2,#3,#4 | 3 | 5 per side | 60-90" | 6 | 2" |
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If your really want to get crazy with your offset ab rollouts, try performing them using extreme offset loading as shown here by one of my NFL athletes Vantrell McMillan. Simply load one side of the bar with several plates or more then load only a fraction of that amount on the other side.
Be prepared for some extreme core and ab activation as each end of the bar will move and feel quite different from the other side. In essence the loaded side will feel as though it’s stuck into the floor requiring extreme upper body and core activation to move it back from the stretched position into the starting position.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Rotational Strap Single Leg Bent Over Barbell Rows & RDLS | #1,#2,#3,#4 | 3 | 2+2 | 2-3 minutes | 5-6 | 2" |
Option #1
Option #2 (Band Optional)
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OPTION #1
NOTE: The 2+2 protocol indicates the lifter should perform 2 rows per every RDL. For example, with each leg one will perform 4 total rows and 2 total RDLs for a total of 8 rows (both sides) and 4 RDLs (both side) per set.
Here I'm combining two of my favorite protocols into one unique exercise using the eccentric isometric single leg RDL in conjunction with the rotational strap method. Also notice the use of the thick mat under my foot to increase the instability and facilitate greater foot and ankle activation as well as overall proprioception. Lastly, pay close attention to the single leg hip hinge position. It involves a 90 degree bend in the back leg with ankle dorsiflexion as well as ample knee bend in the support leg all of which represent proper single leg hip hinge mechanics.
That lats and upper back can be difficult to target for many lifters as they often have a difficult time recruiting these muscles properly. Although there are a number of unique methods that can help improve lat activation and enhance the muscle mind connection in the upper back, one technique that I’ve found particularly useful is the rotational strap method. Simply attach two standard wrists wraps/straps to a barbell spaced approximately shoulder width apart and use these for your handles while producing a rotational movement.
OPTION #2
Split Stance Rear Foot Elevated Bulgarian RDL & Row with Band is brutal on the entire posterior chain and lights up the glutes, back, lats, hamstrings, and more. The band helps reinforces contralateral activation patterns thereby creating greater co-contraction in the eccentric phase of the RDL so that the front glute and hamstring gets worked even more efficiently.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Goblet Lunges with Back Foot on Foam Roller | #5 & #6 | 2-3 | 4 per side | 60-90" | 5 | 2-3" |
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The variation of the anti-rolling foam roller lunge is quite similar to the standard anti-rolling method. However foam roller is flipped 90 degrees. Instead of the lifter resisting forward and backward rolling forces, the individual will be resisting medial and lateral deviations as demonstrated by my awesome client and national figure competitor Leslie Petch. This variation provides many of the same benefits of the first variation above. However it also holds three unique attributes that make it highly effective for cleaning up other lunging mistakes.
This lunge variation forces the lifter to maintain perfect balance on the front leg. If the front ankle, knee, or hip begins to deviate even slightly this creates a ripple effect throughout the kinetic chain ultimately causing the back foot to roll off the foam roller.
With this particular anti-lateral rolling foam roller lunge the lifter will be required to assume an in-line or semi in-line stride position (both feet semi in-line with each other). This is something I’ve discussed for quite some time now as most lifters take a straddled or staggered position with too much space between the left and right foot. Having a large gap (left to right) between the front and back leg, not only ingrains faulty lunge mechanics but it negatively trickles into running and gait mechanics eventually causing faulty stride technique. I’ve seen this lead to hip, groin, low back, and knee issues one too many times.
Fixing this mistake and teaching the lifter to use an in-line or semi in-line stride position does wonders for cleaning up the lunge and ultimately greatly improving running and movement mechanics. For those of you who are still on the fence about this issue, just try this lunge variation on the foam roller as it both teaches and demonstrates the importance of using an in-line stride position as anything less will result in loss of balance.
In fact I’ve played around with numerous advanced lunge variations over the years that require very precise balance and motor control. Each time, in order to lock the movement in, particularly in conjunction with eccentric isometric holds (which further uncovers and magnifies optimal mechanics), an in-line stride position is always required. This variation is no exception as performing a straddled or staggered position (which is the incorrect method that most lifters resort to) creates wasted energy leaks in lateral and diagonal directions rather than producing perfectly horizontal and vertical forces. With the in-line or semi in-line stride position there is no energy wasted not to mention no unusual forces or torque acting on the joints, muscles, or connective tissue as all the force is being channeled perfectly into the targeted muscles.
This foam roller lunge variation also fixes another common flaw, which is back knee and back foot drift. Simply put, many lifters have trouble keeping the back knee and back foot in-line with each other (and in-line with the body) as they typically will rotate slightly out or slightly in. With this variation, any rotation of the back foot, hip or knee will result in that foot immediately rolling off the side of the foam roller. This also does wonders for cleaning up foot, toe, and ankle issues commonly seen during lunges as it forces the lifter to optimize their mechanics in the lower extremity.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Kneeling Rotational Band Strap Lat Pulldowns (Straps Optional) | #5 & #6 | 3 | 5 | 2 minutes | 5-6 | 2" |
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If you’re looking for a way to clean up your vertical pulling mechanics on exercises such as lat pulldown and pullups you’ll want to give this variation a try as demonstrated by my awesome client Matt Jordan. The kneeling position helps to ensure optimal core activation while reducing the risk of excessive lumbar extension. The band strap protocol provides several unique benefits.
First, it requires the lifter to use incredibly strict and controlled mechanics or else the bands and bar will begin to bounce and oscillate. In addition, the unique grip position is very conducive for performing a rotational pulling protocol. Simply put the lifter can pronate in the top stretched position allowing further elongation and lengthening of the lats. In contrast as they move and rotate into the bottom contracted position a supinated grip can be implemented which creates additional tension in the lats while also ensuring a more packed and centrated shoulder joint.
Lastly, due to the incredibly strict mechanics and lack of movement involved this lat pulldown variation helps to instill proper range of motion at both ends of the lat pulldown. For instance most individuals over-stretch at the top position and over-pull in the contracted position. By incorporating the kneeling position in conjunction with the band strap method it helps teach the lifter to find a more compact yet ideal range of motion rather than an excessively large range of motion. Simply put, if you use an exaggerated range of motion you’ll create greater instability to the bar thereby providing immediate feedback in regards to your body mechanics. Keep your body and the bar as stable as possible and the optimal positioning and range of motion will more likely occur.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Contralateral Single Leg Single Arm Straight Arm Lat Pulldown | #7,#8,#9 | 2 | 4-5 per side | 60-90" | 5-6 | 2" |
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Here’s an one my clients Matt Jordan demonstrating a unique variation of the unilateral straight arm pulldown that’s loaded in an contralateral fashion (opposite arm and leg) for correcting over-pronation and valgus ankle collapse issues. It's also an excellent combination exercise that crushes the lats, core, triceps, and foot and ankle stabilizers all at once. This particular variation is very effective for improving foot/ankle issues associated with excessive pronation, flat feet, eversion, and valgus collapse as it requires the individual to resist pronation and valgus forces. Essentially this drills forces the individual to push to the lateral portion of their foot to maintain balance.
If you have a tendency for your knees and ankle to collapse inward during squats or have any form of valgus collapse, performing drills that are loaded in an contralateral fashion are of great value as they not only improve ankle pronation problems but also help strengthen the outer thighs, gluteus medius muscles, and abductors. It can also be loaded in an ipsilateral fashion (same arm and leg) to correct ankle supination and inversion issues (which tend to be less common)
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Ipsilateral Single Leg Single Arm Straight Arm Lat Pulldown | #7,#8,#9 | 2 | 4-5 per side | 60-90" | 5-6 | 2" |
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Here’s an one my clients Matt Jordan demonstrating a unique variation of the unilateral straight arm pulldown that’s loaded in an ipsilateral fashion (same arm and leg) for correcting over-supination issues. It's also an excellent combination exercise that crushes the lats, core, triceps, and foot and ankle stabilizers all at once. This particular variation is very effective for improving foot/ankle issues associated with excessive supination and inversion as it requires the individual to resist supination or varus forces.
Essentially this drills forces the individual to push to the medial portion of their foot. If you have a tendency to overspread your knees on exercises such as squats, which is in fact becoming more of a common issue in strength training settings, performing drills that are loaded in an ipsilateral fashion are of great value as they not only improve ankle supination problem also help strengthen the inner thighs and adductors. It can also be loaded in a contralateral fashion (opposite arm and leg) to correct ankle pronation, flat feet, valgus ankle collapse, and eversion issues (which tend to be more common)
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Kneeling Pizza Plate Press | #7,#8,#9 | 2 | 4 per side | 2 minutes | 4-5 | 2" |
Option #1
Option #2 (Z PRess - Unstable Surface Optional)
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This one’s a bit funky looking but it serves a very distinct purpose. Most lifters lack ability to properly centrate their glenohumeral joint. This deficiency is even more pronounced during the overhead press. The pizza plate press (using the flat side of an old-school iron weight plate) will give you immediate feedback as to whether or not your shoulder mechanics and overhead pressing technique are dialed in. If you fail to create 3-dimensional shoulder stability by depressing, retracting, and medially rotating your scapula and shoulders towards your spine you’ll dump the weight plate.
Simply, hold an old-school iron weight plate flat in your hand and perform a press while tucking your elbows to the front of your body. Even if you’re able to avoid dumping the load, record yourself and observe the weight plate. If the plate stays completely parallel to the floor while keeping your elbows tucked to the front of your body then you know that your shoulder function and overhead pressing mechanics are most likely spot on. If the plate fails to stay parallel to the floor then you’ll want to address your specific areas of weakness before you produce further dysfunction and significant injury.
| EXERCISE | DURATION | # OF DRILLS | REST BETWEEN DRILLS | RPE |
|---|---|---|---|---|
| Low Intensity Interval Cardio | 30 minutes | 5 | 15-30 seconds | 5-7 |
Low/Moderate INTENSITY Interval CARDIO TRAINING
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