Heavy Full Body Workout
- Posterior Chain Emphasis -
WORKOUT SUMMARY (+ CLICK TO ENLARGE)
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| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Band Resisted Low Bar Barbell Squats | #1,#2,#3,#4 | 4 | 3 | 90-120" | 9-10 | 2-3" |
Option #1
Option #2
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Band squats offer greater resistance at the top of the movement through accommodating resistance forcing the lifter to explode through the movement enhancing compensatory acceleration.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Heavy Weighted Plank | #1,#2,#3,#4 | 3 | 20" per side | 60" | 8 | N/A |
Option #1
Option #2
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OPTION #1
This next exercise is a heavy weighted plank which will focus on bulletproofing your core and spinal stabilizers. Be sure to keep the hips and core tall throughout without letting the low back or hips sag as this places undue stress on the spine and limited tension on the core. In addition avoiding letting the upper back and shoulders round as is very common during plank positions yet very poor on postural alignment shoulder health.
OPTION #2
The traditional body saw typically performed on a slide board or with sliding discs (i.e. Valslides discs) is one of my favorite core exercises for hammering the abdominal musculature and spinal stabilizers. Unfortunately it involves very little stability or balance. In addition it’s quite easy to place more load on one leg thereby perpetuating asymmetrical loading patterns. However, by performing the body saw exercise with your feet on a stability ball it quickly resolves these issues as demonstrated by my awesome client Charlene Harrison (@prepbody). Think of these as a reverse ab rollout.
If you use excessive momentum, allow the hips to drop, or lose full body tightness even for a second, you’ll likely slip off the ball and lose your balance. In addition, you’re forced to load both legs equally in order to keep the ball and your body locked into position. Just be prepared for a serious burn throughout your entire core as the levels of mechanical tension and muscle damage induced on your abdominal musculature from this exercise is quite extreme.
You’ll also want to make sure you keep your hips tall by engaging your hip flexors and deep core musculature. In addition, do not squeeze your glutes as this will detract from your ability to use proper mechanics. Squeeze your hip flexors and core muscles, not hip extensors since you’re essentially resisting extension forces during this movement. The last thing you want to do is further contribute to those extension forces.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Rows with Longitudinal Trap Bar Protocol | #1,#2,#3,#4 | 3 | 5-6 | 60" | 7 | 2" |
Main Option (Read Exercise in Video)
Option with No Trap Bar (Band Optional)
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OPTION #1
The longitudinal trap bar protocol provides 3 benefits.
The degree of mediolateral instability is quite extreme as even the slightest degree of asymmetrical loading (placing more weight on one side of the body) will cause the bar to rotate and twist. As a result, longitudinal trap bar movements are some of the best movements for correcting asymmetries & imbalances throughout the body.
The longitudinal protocol helps to reinforce optimal 90 degree joint angles as anything else will produce exaggerated oscillations and instability to the bar. Additionally, the pushup variation forces the lifter to keep their head packed and avoid going past 90 otherwise the top handle of the trap bar will hit their head.
Another benefit of longitudinal trap bar movements is the intense stimulation they provide to the grip, hands, & forearm muscles. There are two reasons for this. First and foremost, because of the significantly greater instability and oscillations produced from holding the trap bar in a longitudinal fashion, the grip must work overtime to lock the bar into position and keep it from moving out of control. Secondly, there’s no knurling on the side bars of the trap bar. That means the lifter must squeeze and crush the daylights out of the handles to keep the bar from slipping.
Read more at https://www.advancedhumanperformance.com/blog/a-better-way-to-use-the-trap-bar-longitudinal-trap-bar-exercises
OPTION #2
Slingshot rows using a therapy band or Mark Bell slingshot around the arms is a great way to provide direct constant tension to the upper back. Here’s one of my awesome bodybuilders Ben Lai demonstrating a unique version with the bent over rotational rope row while also implementing a biomechanical drop set during the last half of the set. The bent over rotational rope row is very conducive for combining with the slingshot row method for two reasons.
First, although the bent over cable row effectively targets the lats and upper back, many lifters will find that they’re limited in how much weight they can handle as too much loading will simply pull them forward and cause them to lose balance. In other words their bodyweight and leverage become more of a limiting factor than their upper back strength.
Secondly even if leverage is not an issue, many stronger individuals will typically find they can handle significantly heavier loads than what a standard cable system can provide. For instance during this variation Ben has the cable stack set at the heaviest setting of 200 pounds. However he can easily blast out well over 20 reps on this movement as the cable simply does not provide enough tension to match his strength. In other words he’ll have a difficult time overloading the upper back which is unfortunate as this particular bent over rotational cable row can really tax the lats provided adequate tension is available. However, this issue is quickly resolved as the slingshot provides more than enough added tension to scorch the upper back and lats without having to use heavier loading.
On a side note the rotational component of this row is also excellent for producing optimal scapulohumeral rhythm of the shoulder as the pronated grip in the stretched position provides a greater stretch and elongation of the lats, while the semi-supinated grip in the concentric position provides a greater contraction and squeeze throughout the entire upper back and lats. This also does wonders for helping to pack and centrate the shoulder joint into its most biomechanically sound position. For athletes looking for a simple but effective exercise to crush their entire upper back and posterior chain or anyone looking for a rowing exercise that helps stabilize the shoulder joint while also improving mobility, this one’s tough to beat.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Pushups with Longitudinal Trap Bar Protocol | #1,#2,#3,#4 | 3 | 5-6 | 2-3 minutes | 7-8 | 2" |
Main Option (Front Exercise in Video)
Option if No Trap Bar
Read About Exercise
OPTION #1
The Longitudinal Trap Bar Protocol for Pushups is an intense and unique method for overloading the pecs and entire upper body. Read more at https://www.advancedhumanperformance.com/blog/a-better-way-to-use-the-trap-bar-longitudinal-trap-bar-exercises
OPTION #2
The T-bench chest press is incredibly effective for improving bench press mechanics as it requires strong levels of hip drive & t-spine extension (elements critical for a proper bench press). The single leg hip thrust with contralateral knee drive takes it several notches further as the level of hip & glute activation is through the roof. Essentially the more you drive the elevated leg into 90 degree hip flexion, the more the glute of the planted leg fires ultimately giving the lifter a firmer base & greater pressing power. Besides improving bench press mechanics it also transfers to sprinting technique/activation patterns as this contralateral hip extension & hip flexion position is fundamental to stride mechanics during running. Additionally the single leg position requires intense levels of core & abs to help stabilize the lumbopelvic hip complex & resist rotational forces.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| RDL Power Shrug | #5,#6,#7 | 3 | 3 | 60-90" | 8-9 | 2-3" |
Read About Exercise
This next exercise is an eccentric isometric RDL power shrug. I wanted to highlight this variation to show how I use eccentric isometric movements in conjunction with Olympic lifts such as clean variations, snatch variations, power shrugs, and more.
One of the reasons we use eccentric isometric protocols so frequently is that it allows the athlete to hone in on their form & fine-tune their body mechanics. That’s because eccentric isometric improves proprioceptive feedback & kinesthetic awareness due to o the emphasis on the eccentric stretch. This also does wonders for injury prevention as well as functional strength and hypertrophy. When applied to movements such as power shrugs, cleans, and snatches using eccentric isometric RDL’s, the impact it has not only on Olympic lifts but overall speed and power development is phenomenal. Furthermore any athlete who has trouble emphasizing hip drive, and triple extension, this eccentric isometric protocol is almost a surefire cue.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Glute Bridge Walkout | #5,#6,#7 | 3 | 3 | 90" | 9 | N/A |
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The glute bridge walkout is one of my favorite glute and hamstring isolation exercises as it crushes the posterior chain in a very unique fashion. They’re really quite simple. Hold an isometric glute bridge then perform small deliberate steps one at a time as you walk your feet back and forth.
UNIQUE QUALITIES
The glute bridge walkout requires greater stability as the staggered walking motion can cause the hips to shift, wiggle, and sag unless the athlete aggressively resists these forces. The effect to the core and hip stabilizers is similar to a marching glute bridge (marching in place) yet exponentially more intense. That’s because the walkout version involves a more difficult position as the farther you walk the feet out, the more tension you create through the posterior chain due to a longer lever position. In addition, the closer position targets the glutes more so while the stretched or elongated position targets the lower hamstrings to a greater extent. Over the course of an entire set this allows the lifter to emphasize the entire posterior rather than just one isolated area.
BARBELL GLUTE BRIDGE WALKOUT
Besides providing additional loading and tension, performing glute bridge walkouts with a barbell requires further core and hip stability as the barbell will shift and wiggle in an almost-uncontrollable fashion unless smooth mechanics are used throughout the drill. In addition if one hip is stronger (which typically results in one hip sinking or sagging more than the other) the barbell will provide immediate feedback to the lifter as it will have a tendency to tilt and shift to one side.
In fact this is one of the quickest and most effective methods I’ve used to assess asymmetry in the posterior chain as the barbell walkout immediately exposes it. Additionally, if one side is stronger than the other, the movement will look and feel very lopsided resembling something that looks more like a limping gait rather than a crisp and deliberate walkout. Unless you’re working on your latest “gangsta stroll” impersonation or peg-leg pirate waddle, this asymmetrical firing pattern is highly undesirable as it’s a surefire recipe for further aberrations to body mechanics not to mention potential injury.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Low Bar Bulgarian Squats | #5,#6,#7 | 3 | 3 per side | 2-3 minutes | 9 | 2" |
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This next exercise is a low bar variation of the Bulgarian squat. This variation places even greater strain on the glutes and posterior chain due to bar placement that tilts the body over slightly more.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Pullups with Knee Flexion Plate Loading | #8 & #9 | 3 | 4 | 90" | 8 | 2" |
Read About Exercise
Although there is nothing inherently wrong with a bent leg position during pull-ups it often contributes to lethargic muscle activation particularly if the lifter does not keep the lower body tight and rigid. This often manifests itself in a sloppy half-bent, crossed-leg position where the lower body is practically dormant and void of any significant muscle recruitment. This disconnect of the lower body promotes energy leaks and lethargic activation patterns up the kinetic chain, ultimately compromising force production and torque in the upper extremities. The knee flexion loaded pullup resolves this issue as it involves a 90 degree bent-leg position while aggressively activating the posterior chain to keep the weight from falling off the legs. Here are 3 simply variations for performing them.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Eccentric Accentuated Dumbbell Push Press | #8 & #9 | 3 | 2-3 | 2 minutes | 8 | 3" |
Read About Exercise
The traditional push press is one of the best full body strength and power exercises. However, adding a controlled negative on the eccentric phase of the movement further increases its effectiveness as a functional strength and hypertrophy movement particularly when using dumbbells.
Performing the eccentric accentuated push press also exploits all three key mechanisms of hypertrophy including muscle damage, mechanical tension, and metabolic stress. As a result it’s one of the most effective functional mass builders for the entire shoulder region including the deltoids, traps, and upper back, as well the arms and core.
Simply perform a standard push press by using both your lower body and upper body simultaneously to drive the weight overhead. Pause in the top position for several seconds (this is critical), then perform a controlled and accentuated negative by slowly lowering the barbell for a 3-5 second eccentric tempo. Pause momentarily in the bottom position before repeating this protocol for 2-5 repetitions.
Because the load should be approximately 20% greater than what you would normally handle under strict press conditions, performing these with a controlled negative will further enhance the growth-inducing benefits of this exercise. Think of these as heavy negatives for the shoulders but instead of having a spotter help you lift the weight on the concentric phase, your legs will be assisting you instead.
In addition, the total load should represent a supramaximal weight relative to what you would typically handle on a strict overhead press. Besides the direct hypertrophy stimulus these create, teaching your body to handle inordinately heavy loads with strict motor control and rigid body mechanics does wonders for enhancing strength and neuromuscular efficiency. As a result your numbers on just about every upper body exercise including bench press, pullups, rows, dips, and even deadlifts, should improve dramatically.
It should also be noted that this negative accentuated push press is one of the few exercises that builds functional mass and strength while simultaneously improving explosive power throughout the entire kinetic chain. That’s because the concentric phase of the movement addresses speed and power output by focusing on driving the weight overhead as powerfully as possible while the eccentric phase emphasizes hypertrophy and strength through accentuated eccentric work. Few if any exercises have such well-rounded benefits when it comes to strength, performance, hypertrophy, and fitness.
Incorporating dumbbells instead of a barbell makes these exponentially more challenging as the lifter will be unable to rely on creating lateral tension on the bar (i.e. pulling the bar apart) especially at the top slot position. Instead the lifter will be forced to rely on pure strength, motor control, and shoulder stability. As a result the lockout position of the dumbbell push press is one of the most physically demanding and challenging maneuvers even for advanced lifters and can take months to perfect. However, if you can learn to control the dumbbell variation you’ll be rewarded with increased shoulders stability, mobility, core strength, and upper body mass. In fact, I would go as far as saying this specific eccentric accentuated push press is one of the single most potent mass builders not only for the shoulders but for the entire upper body.
On a side note I highly recommend using a neutral grip for these (you can pronate at the top), as it places the shoulders into the most biomechanically sound and safest position. Using a pronated grip throughout particularly during the eccentric phase, makes it difficult to keep the elbows tucked and centrate the glenohumeral joint.
| EXERCISE | DURATION | # OF DRILLS | REST BETWEEN DRILLS | RPE |
|---|---|---|---|---|
| High Intensity Interval Cardio (HIT) | 30 minutes | 7 | 15-30 seconds | 7-10 |
HIGH INTENSITY Interval CARDIO TRAINING (HIT)
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