Stabilization Workout
- Full Body Emphasis -
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| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Single Leg Pallof Press (Partner or Cable Assist) | #1,#2,#3 | 3 | 5-6 per side | 30-60" | 5 | 2" |
Main Exercise Option
No Partner Option
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NOTE: This can be performed with either a partner or solo by using a cable machine.
This first exercise is a single leg Pallof press. I know I sound like a broken record but foot & ankle mechanics are probably the single most neglected component of performance training. Unfortunately without proper foot & ankle mechanics it’s literally impossible to perform any lower body exercise correctly including jumping, squatting, running, hinging, lunging etc.
It’s for this reason I’m a big advocate of performing drills such as this single leg Pallof press as It can address a variety of foot and ankle issues including pronation, supination, fallen arches, flat feet, valgus ankle collapse, external rotation of the feet, and general weakness in the feet, ankles, toes, and hips. Not only does it address issues in the foot and ankle complex but it also works on core stabilization, anti rotation, rotary stability, balance, scapular stabilization, spinal alignment, & postural control.
Essentially this is a combination of anti-rotation for the upper torso and hips but anti-pronation or anti-supination of the ankles. For instance in this video Parker on the left of the screen tends to suffer from ankle pronation and valgus collapse. It’s for this reason I’m having him performing the drill where the band is pulling his ankle inwards as it’s forcing him to resist these pronation forces even more by pushing to the outside of his foot. If you fail to resist the valgus forces you'll lose balance by falling inward. This forces the individual to supinate their feet and grip the floor aggressively. As a result you'll almost immediately witness the arches of the feet begin to re-form as a flat foot position makes the movement feel almost impossible.
In contrast you’ll notice Austin is performing them in the opposite fashion since he tends to over supinate (pushing excessively to the outside of the foot). Essentially he has to resist additional supination forces as the bands is pulling his foot and ankle laterally.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Eyes-Closed Kickstand Bent Over Rows (Dumbbells or Trap Bar) | #1,#2,#3 | 3 | 3-5 | 45-60" | 5-6 | 2-3" |
Option #1
Option #2
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OPTION #1
This next exercise is an eyes closed kickstand rows with the trap bar. If you don't have access to a trap bar you can also used plates, dumbbells, or kettlebells, however the trap bar tends to allow the greatest overload. The kickstand position helps target each hip, glute, and hamstring individually while also addressing balance and stability particularly when done in an eyes closed fashion.
OPTION #2
The RDL Pallof press is not just a great core and hip stabilization exercise but it's also a great way to groove proper RDL mechanics since it teaches the athlete to brace their core and produce full body tension.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Anti-Valgus Jump Squat with Band | #1,#2,#3 | 3 | 5 | 60" | 4-5 | 2" |
Option #1
Option #2
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OPTION #1
Having trouble with valgus knee collapse, ankle pronation, or valgus ankle collapse during jumping & landing? Try this mini-band jump squat exercise demonstrated by my awesome client Rami Baghdadi. Yes there’s some poor quality research and misinformation being spread that valgus knee collapse and ankle collapse aren’t a big deal. I’ve been in this industry for 16 years and I can tell you firsthand it’s something we want to avoid, plain & simple.
Yes there is such a thing as proper mechanics just as there’s such a thing as improper or faulty mechanics. Valgus collapse falls into the latter. Yes, some people can get away with it for years but just like smoking, poor mechanics eventually catches up to everyone at some point and in some fashion. Just because there are not immediate ramifications doesn’t mean it’s not problematic or bad for the body (i.e. ballet dancers). And just because it doesn’t produce immediate pain during that time for that individual doesn’t mean that it won’t eventually. It’s just a matter of time. In fact poor body mechanics are directly related to the musculoskeletal pain humans experience on a daily level.
Learn to improve your body mechanics & muscle function and watch a majority of your pain disappear. Anyone else who says differently unfortunately has never experienced the power of proper movement or and is likely an incompetent coach and practitioner as they’re unable to improve pain due to their inability to properly coach movement. Stop looking to pain science to rationalize your poor body mechanics & dysfunctional movement that produce pain, inflammation, & injury, and start addressing your muscle activation issues and movement dysfunction. Oh and yes posture is related to this topic. Read more HERE.
OPTION #2
The rapid eccentric isometric kickstand squat is a great semi-single leg power move. I’ve found rapid eccentric isometrics to be as good if not better than traditional plyometrics as they require such high levels of eccentric induced co-contraction. Full article at https://www.advancedhumanperformance.com/blog/rapid-eccentric-isometrics-the-new-plyometric-athletic-performance
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Single Leg T Bench Pullover | #4 & #5 | 3 | 4 | 45-60" | 5 | 2" |
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The dumbbell pullover is one of my favorite combination upper body and core movements as it taxes nearly every muscle in the top half of the body. To create additional tension in the core and also turn this into a full body exercise that thrashes the posterior chain, try performing them using a single leg T-bench protocol as demonstrated by one of my NFL athletes Marquell Beckwith.
Besides taxing nearly every muscle in the body, these also help clean up form and mechanics particularly in relation to shoulder positioning and range of motion. Essentially the head-off protocol helps optimize shoulder positioning by maximizing cervical elongation and t-spine extension in contrast to having the head compressed against a fixed surface. Combining this with the single leg protocol also helps insure that the lifter does not collapse or use excessive range of motion in the bottom (a common mistake by many lifters) as doing so will literally make the lifter feel as though they’re going to get pulled backwards off the bench.
Be prepared for significant levels of tension throughout the lats, triceps, chest, core, shoulders, serratus, glutes, and hamstrings. Try performing several sets of 4-6 repetitions on each leg during your next upper body or back workout. Read more about unique pullovers HERE.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Squatting Cable Chest Press | #4 & #5 | 3 | 5 per side | 60-90" | 7 | 2-3" |
Option #1
Option #2
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OPTION #1
The squatting chest press (with eccentric isometrics) is perhaps the single most intense and physically demanding chest exercise I’ve ever performed. Although these look relatively simple, I assure you that literarily every muscle from head to toe will be firing with near maximal effort to lock these in. In fact, after each set not only will you likely be seeing pink elephants but you probably will have a difficult time determining whether your chest, core, or quads are more exhausted. Think of this as a total body pressing exercise that also happens to work the upper body pressing musculature.
The athletic squat stance position using multiple 90 degree joint angles also has tremendous carryover to athletic performance and sprinting performance particularly because the lifter will be forced to stay on the balls of their feet with a natural forward torso lean.
There’s also a tremendous level of balance and full body stabilization required here. If you’re shoulders protract and round over, your body will fall forward. If you lose core tightness or allow your elbow to drift significantly past the plane of your torso beyond a 90 degree joint angle, the weight will pull you backward. To maintain balance and keep everything dialed in you’ll essentially be forced to maintain multiple 90-degree joint angles throughout the body with perfect spinal alignment and full body tension.
Additionally I found that unless you employ an eccentric isometric protocol it will be nearly impossible to perform these. As a result this further dials in the lifter's body mechanics since eccentric isometrics do wonders for enhancing proprioception, kinesthetic awareness, motor control, and body mechanics.
Read more HERE.
OPTION #2
Here I’m performing one of the most brutal pushup & core exercises I’ve ever done Essentially it’s an Eccentric Isometric Marching Barbell Pushup Rollout. The levls of constant tension to the chest, shoulders, and triceps while under heavy loading and having to brace your legs and core produces insane levels of full body tension that transfers incredibly well to other larger compound lifts.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Goblet Bulgarian Good Morning | #6 & #7 | 3 | 5 per side | 60" | 4-5 | 2-3" |
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Want to blast your glutes with a safe yet effective hip hinge movement. Try this goblet Bulgarian Good Morning as shown here. This is one of the more deceptively challenging yet effective posterior chain exercises that simultaneously improves hip mobility and lower body stability. The split stance position combined with the anterior loading also makes it quite low back friendly. Just be prepared for a serious burn in your glutes and hamstrings not to mention your core and abs. Read more HERE.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Chaos Bulgarian Lunge Swap (Back leg on band, bench, or floor) | #6 & #7 | 3 | 30" per side | 60" | 5 | 3" |
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Here's a Bulgarian chaos squat & kettlebell swap combo. As I’ve repeatedly mentioned over the years, foot and ankle function is one of the most underrated components of performance & fitness training. One of my go-to foot and ankle exercises I developed several years ago that’s become quite popular in training circles is the single leg kettlebell swap or single leg kettlebell switch. With the traditional single leg swap or kettlebell switch you simply hold a single leg stand and swap the weight from arm to arm while maintaining balance. The same drill can also be performed while holding a lunge, Bulgarian squat, or single leg RDL.
To increase the difficulty of this exercise, try using the chaos band Bulgarian squat protocol. Simply perform an eccentric isometric Bulgarian Squat with your back leg on a band and hold this position while passing the weight between your legs. This is also one of the single most effective drills for simultaneously improving mobility, balance, symmetrical loading, and stability in the lower body. You're essentially forced to stabilize the daylights out of your lower body & core while the surrounding musculature is contracting in a stretched and loaded position. The significant burn this one creates is only surpassed by the tremendous impact it has on athletic performance and muscle function.
As an added bonus this Bulgarian squat variation is incredibly beneficial for inducing functional strength and hypertrophy throughout the lower body. This is due to significant time under tension, mechanical tension, muscle damage, and metabolic stress, all of which are key triggers for muscle hypertrophy.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Single Leg Skater Squat Lat Pulldown | #8 & #9 | 3 | 3-4 per side | 60" | 5 | 2-3" |
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We'll be doing variation #4 of this video (single leg squatting lat pulldown). In general, the squatting lat pulldown is not only one of the most effective upper back and lat exercises for building functional strength and size but it also does wonders for cleaning up pullup and lat pulldown technique. There are 10 reasons why they're so effective.
Eliminates excessive range of motion in the bottom-contracted position of the lat pulldown. Most lifters pull significantly past 90 degrees on lat pulldowns (mid face height), which minimizes lat activation and increases tension to the shoulder joint. Fortunately, the squatting lat pulldown remedies this issue as pulling too low will actually cause the body and hips to sink towards the floor rendering the lifter unable to hold the optimal 90-90 squat. This also reinforces the same proper ROM for pullups.
Eliminate excessive ROM at the top stretched position of the lat pulldown. Similar to the contracted position, most lifters allow the load and gravity to pull their shoulders excessively high at the top position (over-elevation) thereby placing strain on the tendons, joints, and connective tissue of the shoulders and elbows. Proper positioning in the top of a lat pulldown involves complete extension with the arms while also keeping the shoulders and scapula semi-packed. Fortunately, the squatting lat pulldown also provides the perfect cue here. If the lifter allows the shoulders to be pulled too high, this causes the whole body to be pulled out of the squat position.
Eliminates momentum and jerky motions. Using excessive momentum will make it literally impossible to hold your squat position. As you notice in the video with my clients and I performing the different variations, the rep cadence is quite slow and controlled throughout. This is out of pure necessity as anything less will make it impossible to hold the squat and control the load. In fact, most of the variations require eccentric isometrics to be employed in order to maintain control of the exercise. Note: The combination of points #1, 2, and 3 create unbelievably high levels of intramuscular tension to the lats and upper back making the squatting lat pulldown an effective choice for building functional strength and mass.
Reinforces a tight core while minimizing lumbar extension. A very common problem on lat pulldowns and pullups is using excessive low back arch. This is literally impossible to do while performing squatting lat pulldowns as the anterior core must be aggressively engaged throughout.
Reinforces t-spine extension and eliminates rounded shoulder syndrome. Any shoulder rounding, internal rotation, or poor postural mechanics will make it nearly impossible to perform these with any semblance of motor control.
Grooves a proper 90-90 squat position. A proper squat for any human involves approximately 90 degree joint angles at both the hip and knee joints. The squatting lat pulldown is not only conducive for learning this, the movement essentially has to be performed in that position in order to be able to handle any significant loading. Read more about proper squat form and depth here.
Teaches the athlete how to pull themselves into the bottom of a squat. Learning to pull yourself into the 90 degree position of a squat via co-contraction of reciprocal muscle groups is a critical component of a squat or any movement for that matter. In order to move into the squat and hold it throughout, the lifter will be required to aggressively fire their hip flexors and hamstrings as a means of pulling themselves into the squat. This does wonders for cleaning up squatting technique and lower body mechanics.
Requires the athlete to produce full-body tension. The squatting lat pulldown literally forces the lifter to remain incredibly tight from head to toe and eliminate energy leaks. This has a tremendous impact not only on vertical pulling motions but on every other compound movement as it reinforces full body tension and enhanced spinal rigidity.
Provides and numerous options and variations. The squatting lat pulldown is one of the most versatile and adaptable vertical pulling movements there is. The lifter can essentially use the basic squat hold or progress to a more advanced single leg squat hold. Each variation has its own unique attributes and benefits.
Helps improve lower body alignment. This is particularly true of the single leg and/or single arm variations as the rotational forces require the lifer to maintain perfect body alignment from head to toe as anything less will cause the torso to rotate and twist. This has a tremendous impact on the entire kinetic chain including upper body posture as well as foot and ankle alignment.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Kneeling Overhead Dumbbell Press (Bosu Ball Optional) | #8 & #9 | 3 | 5-6 | 45-60" | 5 | 2-3" |
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Here is a kneeling overhead dumbbell shoulder press on the BOSU ball. Performing kneeling overhead presses on the BOSU ball provides 3 dimensional instability to your core & torso as you’re resisting mediolateral instability (left to right), vertical instability (bouncing up & down), and anteroposterior instability (front to back). The mediolateral instability forces the lifter to place equal weight between both hips & avoiding tilting to one side otherwise they’ll sink into that side of the BOSU ball & lose their balance.
The vertical instability can be difficult to manage if in fact the lifter uses excessive momentum as this will create bouncing & vertical oscillations further disrupting balance.
The anteroposterior instability requires the lifter to find their optimal center of mass as leaning too far forward or too far backward will result in loss of balance in that direction. This forces the lifter to brace their abs & core to keep their torso perfectly stacked.
The rotational pullup crushes the lats with a very natural motion that optimizes scapulohumeral rhythm & shoulder centration (although he’s going a bit to high at the top). Rotating to an underhand position in the top of the pullup creates a strong contraction in the lats while also helping to stabilize the glenohumeral joint. In contrast, a pronated grip in the bottom position creates a greater stretch on the upper back which ensures a stronger lat contraction in the top position during the subsequent concentric phase.
| EXERCISE | DURATION | # OF DRILLS | REST BETWEEN DRILLS | RPE |
|---|---|---|---|---|
| Low Intensity Interval Cardio | 30 minutes | 4 | 15-30 seconds | 4-6 |
Low INTENSITY Interval CARDIO TRAINING
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