Moderate Workout
- Full Body Emphasis -
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| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Lateral Carry Farmers Walk with Trap Bar or Dumbbells | #1,#2,#3 | 3 | 6-10 feet per side | 30-60" | 5-6 | N/A |
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OPTION #1
This first exercise is a lateral farmer’s walk with the trap bar. Although it’s less of a walk and more of a lateral march or controlled shuffle, the side to side carry is a great drill for working the inner and outer hips while teaching motor control in the mediolateral direction or front plane.
This has tremendous transfer for athletes while also helping to bulletproof the joints and prepare the body to control and absorb force during side to side movements. Focus on sitting back into a slight athletic stance with moderate knee bend and bracing the daylights out of your core and maintaining full body tension.
OPTION #2
Here's a deconstructed single leg RDL and broad jump. This is a fantastic unilateral explosive movement that simultaneously improves lower body mechanics, stability, and mobility.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Plank Walkkout Weighted | #1,#2,#3 | 3 | 3-4 | 60" | 6-7 | N/A |
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OPTION #1
The abdominal plank walkout is one of the best core stabilization exercises you can perform. Here’s one of my awesome clients Elizabeth Yates performing it with a bit of added resistance. Besides enhancing spinal stability, anti-extension, and overall core strength it’s also an excellent drill for targeting the upper body. That’s because you’re essentially performing quick yet repeated single arm pushup planks as you move into your stretched position. As a result your chest, shoulders, triceps, lats, and shoulder stabilizers receive intense activation.
In addition, as you walk your hands into position there are significant rotational forces that the lifter will be required to lift. Simply put you’re not just working the muscles responsible for anti-extension such as the rectus abdominals and transverse abs, but also the anti-rotation muscles such as the external and internal obliques, quadratus lumborum, and stabilizers of the lumbopelvic hip complex.
You can also increase the intensity of the stimulus by either adding weight or by walking out further and creating a greater stretch. Just make sure you don’t over-stretch as this can cause the hips to collapse reduce stress to the core musculature. If you need to regress the movement you can also perform them from a kneeling position.
Try performing 2-3 sets of 4-6 walkout series per set. In addition, make sure you perform an equal number of repetitions leading with each arm rather than allowing one side to continually lead.
OPTION #2
There are 11 reasons why offset loading is so effective.
Offset loading may be the single most effective strategy I’ve used not only for immediately exposing asymmetries and imbalances but also for eliminating them. That’s because it forces the weaker side to catch up to the stronger side particularly when it comes to neural drive, muscle activation patterns, motor control, intramuscular tension, and motor unit synchronization.
If you’re looking for a method that not only works the primary muscles for that movement but also crushes the core, look no further than offset training. 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 Pallof press performed in conjunction with any movement you’re doing.
Offset loading is highly effective for eliminating momentum and jerky mechanics as it requires the lifter to lift the weights smoothly and in a very controlled manner without wiggling or shifting. That’s because it forces the lifter to synchronize the movement so that both sides (the heavy and light sides) move in unison rather than out of sync with each other. Besides improving mechanics this also places more tension on the targeted muscles making it highly effective for hypertrophy training.
One of my favorite features of the offset method 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 (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 strength goes up.
Offset loading helps to eliminate collapsing and excessive range of motion as the increased full body tension helps promote strong 90-degree angles rather than excessive ROM commonly seen in lifters. Even the slightest collapse on any movement will cause the lifter to lose control of the movement typically causing the body to twist or laterally flex.
If you’re looking for a technique that literally helps clean up form almost immediately offset loading is it. The combination of core stabilization, full body tension, and greater motor control causes the lifter to clean up their body mechanics within seconds in order to successfully complete the lift.
Offset loading is incredibly physically and mentally demanding to the point that most clients will feel their lungs and conditioning as much as their muscles. If you’re looking for a strength training method that improves conditioning and strength as well as mental toughness and concentration, these fit the bill perfectly.
Another important feature I appreciate regarding dumbbell offset loading is how much it improves coordination and motor control. Because one side will have a tendency to lag behind the other it almost feels as though each dumbbell has a mind of its own. The degree of mental concentration and motor control required to keep the movement smooth and moving in one seamless motion is significant to say the least.
If you’re in need of a training method that crushes the muscles while minimizing total loading, joint tension, and muscle damage the offset method is it. Because you won’t be able to handle quite as heavy a loading as you typically would it allows increased training intensity and activation but with decreased soreness and less demands on recovery. This also allows the individual to train more frequently yet still with a relatively high intensity.
Besides addressing a number of activation issues and dysfunctional movement patterns offset loading is very practical and functional as few forces we encounter in everyday life, as well as in athletic performance, involve symmetrical loads and forces. As a result the impact offset loading has on functional performance is noteworthy.
Offset loading is highly versatile and can be performed on any free weight movement, cable exercise, dumbbell, barbell, kettlebell, or specialty bar variation as well as any movement pattern including chest presses, squats, lunges, hinges, overhead presses, pullups, rows, pullovers, curls, skull crushers, shoulder raises, and more.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Barbell Yoke Carry or Kickstand Barbell Squats | #1,#2,#3 | 3 | 30-40 second walk (yoke carry) or 4 per side (squats) | 90" | 7-10 | N/A or 2-3" |
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OPTION #1
The yoke carry is an old-school strongman classic that has been used in a number of cultures as the ultimate test of strength. This classic Herculean move is very simple yet incredibly taxing. Pick up either a heavy loaded barbell or a an actual yoke rack and walk with it for a specific distance while maintaining control of your body.
Although the yoke rack device is much safer and practical as you simply place the load back down to the floor like you see the strongman competitors do, few gyms have these squat rack look-a-likes. With that said the traditional barbell is the obvious substitute. However caution should be used as you won’t be able to set the bar down on the floor if you fatigue.
You either finish the walk and return back to your starting position or you simply dump the weight off your back. With that said, I recommend starting light to build up confidence and strength with this movement as it’s surprisingly brutal. I also do not recommend these for beginners or even intermediate lifters due to obvious safety issues. Eventually you should be able to work up to well over double your bodyweight as I show here with 455 lbs.
Lastly it’s important to note that the type of barbell can make a substantial difference in terms of the intensity and difficulty of this movement. A powerlifting barbell will typically be much easier and allow heavier loads as the bar is stiffer and won’t bounce or oscillate. An actually Olympic weightlifting barbell tends to be much more challenging due to the flexibility of the bars as they’re designed to bounce and give. While this is very conducive for olympic lifts particularly the clean, this makes the yoke carry exponentially more challenging especially with heavy loads as you can feel the bar bounce and oscillate with every single step requiring incredibly stabilization and full body tension to maintain control.
OPTION #2
The kickstand squat is nothing new as it’s been around the fitness industry for a number of years. Unfortunately it often goes largely unnoticed in many training circles and performance centers or simply doesn’t receive the attention it deserves. While many are quick to dismiss it as an unnecessary lower body exercise I’ve found it to be quite useful and effective for many of my clients and athletes. Here’s an example of the barbell variation as demonstrated by my awesome figure athlete Leslie Petch.
HOW TO PERFORM THE KICKSTAND SQUAT
To perform the kickstand squat, simply stagger your feet so that one foot is in front of the other while placing most of the tension on the front leg. The heel of the front leg should be anywhere between 1-6 inches in front of the toes of the back leg. In addition, I’ve found that having the feet slightly, but not excessively staggered (laterally) feels ideal and promotes optimal mechanics. In other words if you were to slide the back leg forward and parallel to the front leg it should land almost right next to it with little or no space in between each foot.
Additionally, some individuals will report that the movement feels like a mini lunge or split squat. However, the main difference is that slightly more tension is placed onto the front leg with less tension on the back leg in comparison to a true lunge or split squat.
As you squat down focus on driving through the heel of the front leg while keeping the heel of the back leg tall rather than down or sagging towards the ground. This helps to ensure more tension is placed on the front leg and also ensures optimal activation of the posterior chain of that leg. In regards to depth both legs should move into an approximately 90-degree joint angle. Lastly, make sure your hips are set back throughout by maintaining a proper hip hinge rather than allowing the hips and knees to drift forward which promotes dysfunctional lower body mechanics and potential injury.
BENEFITS OF THE KICKSTAND SQUAT
Now that we’ve covered the technical components, let’s discuss the various benefits of the kickstand squat. Here are 8 reasons why it’s so effective as well as a few unique variations.
The kickstand squat is essentially a single leg squat with slight support from the back leg. Simply put, it provides an effective method for performing single leg squats while also providing just enough support to allow the individual to overload the movement. For instance when performing true single leg squats, I’ve found that most individuals must decrease their load substantially to the point where they may only use a quarter or a third of the load they typically use for bilateral squats. For example I have several athletes who can back squat over 500 pounds yet rarely go past 155 on single legs squats as any additional weight will make it difficult to balance and control. In contrast I’ve found that most individuals can handle up to 2/3 of their typical bilateral squat weight when performing the kickstand squat most likely because of the slight support provided by the back leg that helps the individual balance their body. In the case of the 500-pound squatter this would allow them to handle well over 300 pounds. In such a scenario performing a mildly supported single leg squat with 300 pounds provides enormous tension to that individual leg thereby creating significant levels of mechanical tension, muscle damage, and metabolic stress. As a result the kickstand squat is an incredibly effective lower body variation for inducing significant functional strength and hypertrophy throughout the glutes, quads, and hamstrings while also maximizing the overload response.
The kickstand squat is exceptional for eliminating various imbalances and alignment issues throughout the lower body as the hips, ankles, and knees must maintain proper alignment, positioning, and mechanics throughout in order to successfully complete each repetition. Otherwise, the lifter will struggle to maintain balance and lock the movement in.
While the kickstand squat doesn’t provide as much instability as a true single leg squat, it’s still relatively unstable and difficult to balance particularly when ample overload is applied. As a result it’s quite effective for strengthening the muscles of the feet and ankles while also promoting better balance and stability.
The kickstand squat helps to promote optimal hip hinge mechanics during the squat (a critical component of correct squatting technique) as it feels very natural and comfortable to keep the hips set back throughout. This not only promotes optimal technique for single leg and split squat variation but also transfers quite nicely to bilateral squats including barbell back squats.
The kickstand squat is highly effective for improving sprint speed and mechanics particularly out of the starting position as most sprint starts involve setting up in a position that’s quite similar to a kickstand. Whether you’re a track athlete looking to improve their speed out of the blocks or a football player looking to improve their sprint power out of the 3-point stance, this squat variation will provide tremendous benefits.
The kickstand squat is surprisingly easy to teach and even easier for individuals to learn. This is most likely because the movement feels very natural and represents a very functional position that’s used in everyday life.
Programming lower body exercises that provide significant overload to the legs yet also minimizes tension to the low back and spine can be quite difficult. The kickstand squat provides a highly effective movement choice for crushing the lower body while minimizing stress to the spine.
Similar to other squatting variations, the kickstand squat is incredibly versatile and can be applied to nearly all squatting variations including front squats, goblet squats, trap bar deadlifts, overhead squats, Zercher squats and more.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Kickstand RDL & T Bar Row | #4 & #5 | 3 | 5-6 | 60" | 7 | 2-3" |
Option #1 (T-Bar or Dumbbells)
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OPTION #1
Here I’m performing eccentric isometric kickstand RDL & Bent Over T-Bar Rows on a landmine. These are incredibly effective not only for building functional strength & size throughout the posterior chain but they’re also very effective for producing a functional stretch throughout the glutes, hamstrings, lats, upper back & low back.
Speaking of stretch if you haven’t had a chance I highly recommend you check out the latest article on my website from Dr. David Laplaca on the topic of stretching & flexibility training. This will likely go against the grain of what the industry teaches however it goes hand in hand with what I’ve been advocating for years.
If you’re truly looking to maximize your flexibility, mobility, & range of motion, then traditional stretching really isn’t the best method. In fact, there are far better options as is highlighted in the article. Rather than having my athletes stretch or foam roll or do mobility exercises we simply perform ECCENTRIC ISOMETRICS on the basic foundational movement patterns.
When performed with proper 90 degree mechanics these optimize mobility & flexibility for sports as well as well everyday life not to mention bulletproofing the body and building serious strength & size. Article link above.
In terms of this specific exercise simply place a multi purpose v-bar under a landmine barbell and you can perform kickstand RDL hip hinge position without the bar or grip hitting your legs.
The kickstand helps to target the legs in a more unilateral fashion without balance being as much of a limiting factor as it would be on traditional single leg movements.
Also notice I use an RDL every 2 reps rather than just going straight through without resetting. This is something I use on a majority of bent over rows as the low back will be less likely to fatigue & give out before the upper back & lats. This allows for greater strength & hypertrophy stimulus to the upper back & lats.
OPTION #2
The Offset Loading Glute Ham Raise Barbell Row blasts the entire posterior chain including the glutes, hamstrings, upper back, and lats while also reinforcing proper row mechanics due to the insanely high levels of core activation and resulting full body tension and spinal rigidity.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Offset Angled Decline Single Arm Chest Press | #4 & #5 | 3 | 5 | 60-90" | 7 | 2-3" |
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OPTION #1
One of my favorite movement patterns to incorporate offset angle training on is horizontal chest presses. These represent the epitome of full body chest pressing exercises as every muscle from head to toe will need to be recruited to successfully complete these. Simply lay on a decline bench in t-bench setup with the bench set at approximately 20 degrees.
There are 4 factors that make these movements so effective.
First, the degree of anti-rotation, core stabilization, and rotary stability required is through the roof as your body literally wants to twist, rotate, and shift off the bench. In order to maintain your body position and resist these rotational forces, your entire core and abdominal musculature will be required to aggressively fire throughout the duration of the set particularly in the bottom stretched position of the chest press.
Second, not only does the offset angle position produce rotational forces on the torso and spine but it also produces a strong abduction force on the shoulder (of the side that’s lowest on the bench). As a result the lifter inevitably feels as though they’re performing a combination chest press and isometric chest fly as they’re resisting abduction forces throughout the set by aggressively contracting their chest via shoulder adduction.
Third, the level of posterior chain recruitment and hip activation needed to maintain proper body positioning is exceptionally high during offset angled decline presses. In fact, you'll notice that your core, hips, and even your feet and ankles must work together to resist rotational forces and keep your body fixed on the bench. In fact, I’ve had several athletes express how they nearly experienced cramping in their glutes, hips, and feet when performing these due to the intense activation needed during these exercises.
Fourth and lastly, the level of full body tension needed to dial these in are inordinately high. Once you return to traditional bench pressing exercises not only will they feel exceptionally easy in comparison but you’ll most likely notice you can handle substantially heavier loads due to your improved ability to tighten up your whole body and eliminate energy leaks.
OPTION #2
The Offset loading knee raise floor press is not just an amazing core and ab exercise but it's surprisingly tough on the chest, shoulders, and triceps as youre resisting shoulder abduction throughout (due to the offset forces) thereby forcing the lifter to push into shoulder adduction similar to an isometric chest fly throughout the movement.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Copenhagen Plank with Modified Regression | #6 & #7 | 3 | 30" hold per side | 60" | 7-8 | N/A |
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This next exercise is a modified regression of the Copenhagen plank as he's performing it with his knee, shin, foot, and ankle on the bench rather than the more difficult straight leg version that only involves the foot and ankle. Even if clients are capable of performing the standard more difficult version as Mitch is I periodically like to include the regression so they can focus on dialing in their form and squeezing their adductors (inner thighs), and core musculature especially the obliques. If it's too easy add a chain or weight vest as Mitch does here.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Front FOot Elevated Barbell Lunge | #6 & #7 | 3 | 4-5 per side | 90" | 6-7 | 2-3" |
Read About Exercise
This next exercise is barbell lunges with the front foot elevated. This places greater stress on the glute and hamstring of the front making it an excellent exercise for sculpting and strengthening the entire posterior chain as well as the quads. An elevation of 2-6 inches is ideal as anymore can feel awkward while any less will not produce enough of a unique stimulus.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Band Resisted Pullups | #8 & #9 | 3 | 5 | 60-90" | 7 | 2-3" |
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OPTION #1
Here are 6 unique band resisted pullups and chin-up variations. These band resisted pull-ups and chin-ups provde several unique benefits.
The band resistance allows the lifter to perform weighted pullups and chin-ups using some of my favorite pullup modifications and loading methods including knee flexion loading, dorsiflexion loading, dead-bug, knee raise, sprinter pullups and more. Each of these variations provides their own unique benefits in terms of dialing in pullup mechanics not to mention targeting various lower body and core components as well as full body motor control.
Although the unique lower body positioning on each of these variations is incredibly effective for enhancing various elements of pullup technique, loading these positions particularly without the use of a spotter can be quite tricky. The bands resolve this as the athlete can easily place the bands on their feet and ankles to provide then necessary overload.
The bands provide a perfect form of accommodating resistance. In fact many individuals can handle additional loading on pullups and chin-ups once they move past the dead hang position. In fact this is one of the many reasons why many lifter short-change the movement by not completing the final 2-3 inches of the stretched position. Once an athlete gets the pullup started by completing the first several inches they tend to be able to complete the remainder of the movement. Unfortunately using traditional added resistance or external loading can make it overly difficult to initiate the movement from a dead stop position making it impossible to use significant additional weight. Adding band resistance resolves this as it deloads the bottom portion of the movement allowing the individual to use primarily their own bodyweight to start from the dead hang. Once they build up just enough momentum to power through the sticking point of the movement, the band tension begin to kick in.
Besides creating incredible levels of intramuscular and mechanical tension both of which are critical for growth, this also helps to ensure that the individual does not over-pull at the top. This is a common problem on pullups and chin-ups as many individuals try to pull themselves up excessively high (chin over the bar) which can promote faulty movement patterns. Instead, pull to the point where you’re the bar is approximately at mid face or a 90-degree elbow position. And yes this represents optimal ROM for all pullups, chin-ups, and lat pulldowns. Fortunately the bands help reinforce this due to the exponentially greater levels of tension near the top position. Stay tuned for my large e-book which will highlight the technicalities of this particular topic and optimal ROM for pullups.
OPTION #2
This is one of my favorite combo core and lat exercises as it requires very strict form and mechanics.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Bent Leg Z Press | #8 & #9 | 3 | 5-6 | 90" | 7 | 2",3",4" |
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This next exercise is a bent leg Z press with bottoms up overhead kettlebells. This is a modification of the traditional straight leg Z-press that Ben Lai came up with as he found it easier on the hips & spine while also feeling a bit more natural than the straight leg version. Add in the bottoms up protocol & the entire core & upper body is working overtime to stabilize the movement and control the load. Read more about the Overhead Z-Press & my top 7 variations in full article at https://www.advancedhumanperformance.com/blog/z-press-overhead-press
| EXERCISE | DURATION | CYCLES | REST BETWEEN DRILLS | RPE |
|---|---|---|---|---|
| Low Intensity Interval Cardio | 30 minutes | 7-12 | 10-20 seconds | 5-6 |
Low Intensity INTERVAL CARDIO
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