Moderate Full Body Workout
- Core Stability Emphasis -
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| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Offset Loading Barbell Squats | #1 & #2 | 3 | 3-4 per side | 90" | 6-7 (See Notes) | 2" |
Option #1
Option #2
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OPTION #1
NOTE: Use 50% of your typical 1RM with 5-20 lbs more on one side.
The barbell back squats is one of the most butchered strength training movements in existence. Between poor spinal alignment, excessive range of motion, lack of motor control, poor hip hinge mechanics, and overall sloppy technique, the number of aberrations and types of dysfunction witnessed on barbell squats is endless. Although there are numerous methods that can help clean up squat mechanics including proper coaching and cueing of the basic squat pattern, one of the most effective techniques I’ve used for enhancing squat form is offset loading. Simply place 5-10% more weight on one side of the bar and perform the traditional back squat as demonstrated by several of my NFL and collegiate athletes.
There are actually 10 reasons why offset loading improves barbell squat form.
I’ve said it before and I’ll say it again. Performing loaded squats with ass-to-grass depth (ATG method) is plain wrong and not ideal for most lifters as it represents excessive depth and collapsed body positioning (read more about proper squat depth here). The offset barbell loading helps to eliminate this collapsing and excessive range of motion as the increased full body tension helps promote strong 90-degree angles rather than excessive range of motion. Even the slightest collapse or going beyond parallel will cause the lifter to lose control of the movement as the body will tend to twist or laterally flex. If you’re not sure about how deep your should be squatting or are still on the fence about optimal squat depth mechanics just use the offset loading protocol. Essentially it forces the lifter to produce optimal range of motion which happens to be somewhere between 90 degrees and parallel.
Lack of core activation is a common issue during squats that can quickly lead to a variety of dysfunctional squat patterns. The offset squat method not only works the primary muscles including the quads, glutes, and hamstrings but also crushes the core and spinal stabilizers. In fact you’re essentially resisting rotation and lateral flexion throughout each movement making it incredibly effective for hitting all of the spinal stabilizers and core musculature. Think of it as a combination of a squat and single arm plank or Pallof press performed at the same time.
Offset barbell squats are incredibly effective for eliminating momentum and jerky mechanics as they require the lifter to lift the weights smoothly and in a very controlled manner without wiggling, shifting, or use of excessive momentum. That’s because they force the lifter to synchronize the movement so that both sides of the barbell move in unison rather than out of synch with each other. Besides improving mechanics this also places more tension on the targeted muscles making it highly effective for hypertrophy training.
Lack of full body tightness and intramuscular tension is a common problem on squats. One of my favorite features of the offset barbell squat is that it teaches the lifter to stay tight by increasing intramuscular tension throughout the entire body. In fact this method helps promote concurrent activation and irradiation. Simply put it produces increased neural drive from staying tight which helps eliminate energy leaks and clean up form. Once you go back to standard loading don’t be surprised if your squat strength as well as other similar movements such as deadlifts, lunges, and RDL’s greatly improve.
A subtle yet frequent issue I commonly witness on the barbell squat is asymmetrical positioning as well as asymmetrical loading (placing more tension on one side of the body). The offset technique helps eliminate these symmetry issues as it forces the weaker side to catch up to the stronger side. In fact, if one side is even slightly weaker it will be immediately exposed. This is one of the single most effective methods I’ve ever used for correcting side to side imbalances and asymmetries in the squat pattern for my athletes and clients.
If you’re in need of an intense squat variation that crushes the quads, glutes, and hamstrings while minimizing total loading, joint tension, spinal compression, and muscle damage the offset barbell method is it. Because you won’t be able to handle quite as heavy a loading as you typically would (I recommend you start with 50-60% of your 1RM) it allows increased training intensity and activation but with decreased soreness, reduced joint tension, and less demands on recovery. This also allows the individual to train more frequently yet still with a relatively high intensity. In addition, if you have low back pain or spinal issues on squats I highly recommend incorporating the offset barbell method with lighter loads as it’s incredibly therapeutic on the spine not to mention brutal on the surrounding musculature.
A common squat cue that helps improve form is to pull the barbell into your upper back and traps by firing your lats and upper back. While this is something that takes practice to ingrain, the offset barbell loading method forces the lifter to adopt this cue out of pure necessity. In fact, the key to keeping the barbell level on your back and avoiding a tilted position is to literally squeeze and pull the barbell forcefully into the upper back and traps. Besides creating a stable position and level bar, this does wonders for improving squat mechanics and full body tension.
One of the first things my athletes notice when they perform offset barbell squats is how brutal and intense the movement is not just from a physical standpoint but also from a mental one. The level of mental focus and concentration as well as physical effort involved to make the movement one smooth and seamless motion is difficult to replicate with other squat variations. Once you return to traditional squat variations you’ll find your body and your mind better prepared for the task.
As previously mentioned when it comes to the various form aberrations and dysfunctional patterns witnessed during barbell squats the list is endless. Some of these include valgus collapse, anterior knee drift, excessive external rotation of the feet, foot and ankle pronation, lack of hip hinge mechanics, and numerous other issues. Fortunately the offset squat can help with each of these as I’ve literally seen it improve nearly all form issues on the squat. Although there are a number of explanations, it’s most likely a combination of core stabilization, full body tension, and greater motor control that causes the lifter to clean up their body mechanics within seconds in order to successfully complete the lift.
Although this article highlights the use of offset loading for traditional barbell squats it can actually be a applied to a number of lifts including all barbell movements such as bench press, deadlifts, overhead press, rows, and more, as well as a number of dumbbell and kettlebell exercises. It can also be applied to specialty barbells such as the trap bar, football bar, and fat bar.
OPTION #2
Here's a brutal combination using the front curled barbell squat. The front curled squat is one of my favorite squat variations as highlighted in this article at https://www.advancedhumanperformance.com/blog/front-curled-squats
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Bear Crawl Bird Dog Renegade Rows | #1 & #2 | 3 | 3-4 per side | 2-3 minutes | 7 | 2" |
Option #1
Option #2
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OPTION #1
NOTE: If this exercise is too challenging simply perform a traditional renegade row.
As if renegade rows weren't hard enough , were upping the ante exponentially with 4 very unique and advanced bear craw bird dog renegade rows I'm demonstrating alongside my awesome client and national figure competitor Leslie Petch. I'm going to go on record as stating that these are some of the most difficult core stabilization exercises I've ever attempted period. Most core drills involve either high levels of intramuscular core tension (aka ab squeeze) or high levels of instability/balance. These have both features (to the maximum I might add) as you'll be forced not only to brace your core and abs with every fiber of your being, but literally every muscle from head to toe will be required to be fully engaged to maintain balance and control of the moments. If you have a weakness, energy leak, imbalance, asymmetry, or any area of dysfunction these will expose it almost immediately as it will probably be impossible to perform. In fact once can successfully perform these its safe to say that you've more or less mastered your movement mechanics and motor control.
Although the first two variations can involve moderate loads (I'm using a 50 pound dumbbell but typically use 80-100 on renegade rows) It's important to note that these really are not upper back exercises as the rowing feature is simply used to further challenge the core. In other words these would not substitute for heavier row or upper back movement. Think of these as the most intense and difficult core & ab exercises you probably can't do especially the last 2 variations (the ring and stability ball versions) which are insanely difficult. Think you're worthy of the challenge? Read more at https://www.advancedhumanperformance.com/blog/bear-crawl-ab-rollouts
OPTION #2
This is a Prone Seal Row with Band Knee Flexion. These light up the entire posterior chain from head to toe as the upper back, lats, glutes, hamstrings, & spinal erectors, & rear deltoids get crushed. It’ also prevents the common over-arching during seal rows as the knee flexion helps keep the spine neutral. Also shout to Leslie for the band idea as I was just going to have her isometrically squeeze the hamstrings but she mentioned adding the NT Band which was ingenious.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Single Leg RDL Swaps | #3 & #4 | 3 | 20" per side | 60-90" | 6-7 | 2" |
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The single leg Romanian deadlift swap is an incredible drill for improving mobility and stability of the hip hinge position. Simply perform a single leg RDL and perform swaps while holding the eccentric isometric position. Just be prepared to deal with a serious burn in the glutes and hamstrings as well as the feet and ankles.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Single Leg Bear Crawl Knuckle Pushups | #3 & #4 | 3 | 3 per leg | 2-3 minutes | 7 | 2" |
Option #1
Option #2 (Band Optional)
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OPTION #1
Looking to take your pushups, chest, and core training to another level? Try these single leg bear crawl knuckle pushups. There are 7 benefits to this exercise, specifically:
Sagging hips, lack of core activation, & excessive lumbar extension are common problems during pushups. Because of the significant hip flexion & crawl-simulated position, this automatically resolves this problem as it’s literally impossible for the hips to sag or to create excessive lumbar extension.
Most individuals don’t realize that a pushup is actually a rotational movement. The bear crawl position helps reinforce that.
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.
The most frequent comments I receive when I introduce the bear pushup to athletes is how it automatically forces them to tuck their elbows & produce proper shoulder mechanics. 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 athletes is allowing their heels to sag towards the ground rather than staying their toes. The bear pushup teaches the lifter to stay tall on their toes rather than sagging towards their heels.
The unique body positions and torso angles involved in the bear pushup necessitate a significantly larger range of motion than most pushups making it a great strength & hypertrophy exercise.
The contralateral hip flexion & extension position blasts the core & transfers nicely to sprinting & sports performance.
OPTION #2
This is a Band Resisted Supine Medicine Ball Toss. The band resisted variation not only requires the athlete to accelerate through the movement & overcome the intense band resistance but it provides additional loading as most medicine balls are too light for larger athletes. The double knee raise forces the athlete to brace their core instead of over-arching their back which is a common problem when the legs are down.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Offset Lat Pulldowns | #5,#6,#7 | 3 | 3-4 per side | 60-90" | 6-7 | 2" |
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NOTE: Shift over 6-12 inches each side.
Cable exercise such as lat pulldowns, rows, and straight arm pulldowns are also quite conducive for performing offset training. Simply place one hand closer to the center of the bar and the other hand closer to the outside of the bar then switching midway through the set. The goal is to not let the bar tilt or twist. The inside arm (the one closest to the center) will be the dominant arm in this method. Similar to the above pullups, lock the core and keep proper postural alignment as my awesome client Leslie shows here. As an added bonus, try throwing in the squatting lat pulldown method as she shows here as it provides a massive degree of core activation and full body motor control.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Barbell Javelin Press | #5,#6,#7 | 3 | 3 per side | 90" | 7 | 1-2" |
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This is a great overhead press variation for stability, technique, and core activation. Ensure a full lockout at the top of the movement.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Lunges on Sliders or Slide Board | #5,#6,#7 | 3 | 3 per side | 2-3 minutes | 6-7 | 2" |
Option #1
Option #2
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OPTION #1
The lunge or split squat is one of the most important movement patterns there is. It's for this reason I spend so much time discussing it in my book, Movement Redefined. In fact, you could make a strong argument that the lunge even more pivotal for optimizing muscle function, posture, mobility, hip function, stability, symmetry, & lumbopelvic hip control than any other movement pattern including the squat. Unfortunately most individuals have trouble locking in their lunge & split squat mechanics.
With that said the single most effective training strategy I’ve found for mastering the lunge as well as any other movement pattern is using an eccentric isometric protocol. To further enhance the movement mastery effect of the lunge I frequently incorporate the anti-sliding method as I have collegiate defensive back & Samford University football player Jonathan Moore doing here while also holding 2 kettlebells using the pinch grip method for additional concurrent activation potentiation (i.e. full body tension).
The use of the slide-board by incorporating the anti-sliding effect requires the lifter’s form to be spot on in order to resist the sliding effect. Any aberrations or dysfunction will immediately be exposed primarily because faulty mechanics produce wasted force vectors with varying amounts of force being transmitted horizontally, laterally, and diagonally instead of perfectly vertically into the floor. Until the lifter can produce perfectly vertical force vectors with no wasted force and energy leaks, he or she will continue to struggle to maintain a firm base without sliding and slipping. In essence the slide board amplifies any technique flaws and neuromuscular aberrations. When combined with the eccentric isometric protocol the lifter can then fine-tune & modify their mechanics using the enhanced proprioceptive feedback produced from the eccentric isometrics.
OPTION #2
This is a Medicine Ball Lunge & Dumbbell Lateral Raise. The lunge & lateral raise is one of my favorite ULC’s (Upper Lower Combos) as it blasts the entire lower body & deltoids. Read more in full article at https://www.advancedhumanperformance.com/blog/functional-arm-training
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Side Windmill Plank with Abduction | #8 & #9 | 2 | 20" per side | 60-90" | 7-8 | N/A |
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Here's one of the best core, hip, and full body stabilization movements you can do. The ability to transmit force and coordinate neuromuscular recruitment between the hips, core, and upper torso is vital for athletic performance as well as heavy strength training. The side windmill plank is one of the few exercises that requires the upper torso, core, and hip muscles to work together synergistically in one controlled high-tension isometric. Start with both feet stacked. Once you nail the form with this basic position, try incorporating hip abduction by lifting the top leg while keeping both feet perfectly parallel to each other. Although it doesn't tax the larger glute muscles extensively, it quickly exposes and addresses energy leaks that may exist between various segments of the body, like the hips and core.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Copenhagen Side Plank | #8 & #9 | 2 | 20" per side | 2 minutes | 7-8 | N/A |
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The Copenhagen side windmill plank is one of the single most effective and functional drills not only for taxing the core but for targeting the muscles of the inner thighs. These adductors and inner thigh muscles are often neglected by various athletic populations. Essentially what’s happening here is you’re holding a side plank while resisting abduction of the top leg which in turn intensely activates the adductor muscles.
While performing proper squats, lunges, and lateral lunges are effective for working these adductors, for athletes including many lifters who suffer from groin strains or pulls, the Copenhagen windmill plank is a phenomenal drill to include. In addition, for figure athletes and bodybuilders the inner thighs periodically need to be worked to maintain optimal proportionality and physique dimensions of the lower leg.
On a side, note for individuals who have a tendency to over-externally rotate or over-spread their knees and hips (particularly) at the bottom of the squat as well as individuals who are somewhat bow-legged and supinate their ankles, this can be a valuable exercise to help eliminate these imbalances. While this isn’t a drill that needs to be included on an overly-frequent basis for most lifters, periodically incorporating it into your routine can help ensure optimal hip function and muscular development in the lower body.
| EXERCISE | DURATION | # OF DRILLS | REST BETWEEN DRILLS | RPE |
|---|---|---|---|---|
| High Intensity Interval Cardio (HIT) | 30 minutes | 4 | 15-30 seconds | 7-10 |
High INTENSITY Interval CARDIO TRAINING (HIT)
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