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| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Single Leg Longitudinal Goblet Squat Jumps with Eccentric Isometrics | #1,#2,#3 | 3 | 3 per side | 60" | 7-8 | 2-3" |
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OPTION #1
This first exercise is an eccentric isometric single leg squat jumps using the longitudinal goblet squat protocol. The longitudinal goblet squat method is one of the best techniques I know if for teaching the lifter to sit back into their hips & avoid excessive forward lean (otherwise they will dumb the weight). It also helps reinforce a very tight braced core.
When combined with jumps particularly on single leg it does wonders for improving both jumping & landing mechanics. That’s because it teaches the athlete to maintain a tight stable core as the grip activation produces concurrent activation potentiation (CAP) & irradiation. As a result this creates greater neural drive to the core & working extremities thereby enhancing spinal rigidity, force absorption capabilities, & proper biomechanics.
This is also one of the single most effective variations I've found for teaching proper landing & force absorption on the impact phase of the jump as the athlete is forced to generate extreme levels of intramuscular tension to keep the weight from dumping forward & collapsing. Many athletes have trouble with landing mechanics as they tend to allow their body to go limp on the landing phase of jumps. Besides losing torque for the subsequent concentric phase & leaking energy, this places undue stress on the joints & connective tissue. The drill helps remedy that.
Lastly notice the eccentric isometric protocol which is the most effective method I know of for improving strength, functional hypertrophy, stability, mobility, symmetry, & motor control. When combined with the jump this makes for an incredibly potent duo for enhancing speed, power, & athletic performance.
OPTION #2
This first exercise is a unique single leg double rebound squat jump with bumper plates. Performing jump with bumper plates or hex dumbbells teaches the athlete to maintain a tight & stable core as the intense grip & forearm activation produces concurrent activation potentiation (CAP) & irradiation. As a result this creates greater neural drive to the core & working extremities thereby enhancing spinal rigidity, force absorption capabilities, & biomechanics.
As a result this is one of the most effective techniques I've found for teaching proper landing and force absorption on the impact phase of the jump as the athlete is forced to generate extreme levels of intramuscular tension to keep the weight from slipping out of their hands. As a result the potentiation produced from head to toe translates to reduced energy leaks & more precise landing mechanics. This is something many athletes have trouble with as they tend to allow their body to go limp on the landing phase. Besides losing torque for the subsequent concentric phase & leaking energy, this places undue stress on the joints & connective tissue.
As for the double rebound effect, this helps the athlete jump & land with superior technique than had they not employed the eccentric isometric. In other words this technique allows us to train both body mechanics & explosive plyometric-based activities at the same time.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Single Leg Bear Dog Ab Rollout | #1,#2,#3 | 3 | 6-8 per side | 60" | 7-8 | 1-2" |
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This next exercise is a single leg bear crawl ab rollout that not only torches the abs & core but also hits the entire lower body (hip flexors, glutes, & quads). It’s also very sports specific & transfers nicely to sprinting mechanics & running form as you’re performing contralateral hip flexion & hip extension patterns while stabilizing the core.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Longitudinal Hanging Barbell Squat Deadlift | #1,#2,#3 | 5 | 6,5,4,3,2 | 90"-120" | 8-10 | 2",3",3",4",5" |
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OPTION #1
The exercise is an eccentric isometric deadlift/squat movement. The longitudinal hanging barbell deadlift is one of the most low back friendly and overall joint friendly deadlift variations you can perform as the weight is located directly under your center of mass rather than in front. As a result it’s also very conducive for performing constant tension eccentric isometrics which are insanely effective not only for improving body mechanics but also for muscle growth & functional strength.
These also require precise form. Any deviations in form, shifting, excessive momentum, loss of motor control, or postural deviations will cause the bar to tilt. For instance if the lifter allows their shoulders to round or shifts their weight to their toes rather than driving through the heels, the bar will tilt forward.
In contrast, if the lifter hyperextends their spine or uses cervical hyperextension (i.e. tilts their head up excessively) this will cause the rear portion of the barbell to tilt back towards the floor. In other words the lifter is required to find the perfect balance of weight distribution & postural alignment in order to maintain balance of the barbell.
OPTION #2
The Reeves Trap Bar deadlift is one of the best full body mass building exercises especially when combined with eccentric isometrics. Read more in full article at https://www.advancedhumanperformance.com/blog/make-the-reeves-deadlift-better-with-the-trap-bar
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Longitudinal Hanging Barbell RDL | #4 & #5 | 3 | 2+2+2 (see notes) | 60" | 8-9 | 2" |
Main Option
Dumbbell Option
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MAIN OPTION
NOTE: 2+2+2 means to perform 2 rows and then reset by standing up (repeat three times). See video for exact progression.
No landmine, no problem. Besides providing an incredibly effective rowing variation that obliterates your entire upper back and lats, the longitudinal hanging barbell bent over row eliminates the need for the landmine station.
Now this is not to say that I’m not a huge fan of the landmine station particularly when it comes to performing T-bar rows and other unique exercises. Unfortunately, body positioning and foot placement can become quite significant issues when performing T-bar rows on the landmine station. Not sure what I mean? Allow me to elaborate in more detail.
The single most common issue lifters have when performing T-bar rows is knowing exactly how far from or close to their body and torso they should position their hands on the bar. That’s because the landmine station is not free to move in the anterior or posterior direction but can only move up and down and side to side. For instance, if a lifter begins a set of rows and discovers while in the middle of his or her set that he or she is standing too far away or too close to the handle, they’ll be forced to resort to one of two options;
1) They can simply move their feet up or back while holding the heavy load which can place undue stress on the spine and hips not to mention the shoulders.
or
2) They can set the weight back down to the floor and adjust their feet and/or slide the handle bar to a different position on the bar.
In other words once the set starts the lifter has little if any control over the anteroposterior bar path as they simply can’t move their hands or arms more anteriorly or posteriorly in the middle of the set to adjust their mechanics and find the ideal bent over row position. And yes there is a perfectly ideal slot position the arms should move through relative to torso position during rows. If the arms are too far in front of the torso, this will place undue strain on the low back and also make it very difficult to depress the shoulders and activate the lats. In contrast, if the arms are too close to the lifter's torso this can crowd the shoulders, and cause the shoulder joint to move into internal rotation which can place undue stress on the glenohumeral joint and rotator cuff.
Additionally, the angled nature of the landmine station can make it a bit tricky to find the ideal hip hinge mechanics necessary for performing proper bent over rowing technique. This can cause further degradation to optimal rowing mechanics, shoulder positioning, and spinal alignment.
So what’s the solution to this debacle when performing T-bar rows? Simply use the longitudinal hanging barbell rowing method as it allows the lifter to move the bar in exactly the right path in terms of anteroposterior placement. This is primarily because neither end is anchored to a fixed point but instead the bar is free to move in response to the lifters preferred bar path. In other words the lifter has complete control of the path the arms and hands follow throughout the duration of the lift.
The hanging barbell row also provides greater range of motion than most T-bar rowing variations. That’s because during most T-bar rows, the angled nature of the landmine station combined with the more upright-cheating torso position employed by various lifters significantly reduces the optimal range of motion making the movement resemble more of a spastic shrug than a row. The hanging barbell variation on the other hand allows greater range of motion due to the elimination of the angular bar path.
Lastly, the longitudinal hanging barbell row resolves any issue lifters commonly struggle with in terms of the large plates running into their torso during traditional T-bar rows. That’s because the weight plates are not only placed much lower in relation to the torso but are placed in front of and behind the body rather than directly under it (a result of simply loading the plates onto the barbell).
Oh and just in case you were wondering, yes these are also excellent substitutes for traditional bent over barbell rows. That’s because the longitudinal hanging barbell method is much more low back friendly due to the nature of the load hanging right under the center of mass. As a result, the upper back and lats get pummeled all while saving the low back and spine. Additionally, the lifter is forced to use strict and controlled rowing mechanics as any deviations, shifting, or excessive use of momentum will cause the barbell to tilt on the v-grip. To lock the movement in and avoid tilting, the lifter will be required to use textbook rowing mechanics similar to the squat and deadlift variations.
DUMBBELL OPTION
A common problem with bent over rows is that the weight is loaded to the front of the body which places greater stress on the low back and also promotes shoulder elevation. Trying to eliminate this by using dumbbells and pulling them to the sides of the body causes the weights to run into the legs.
A simple solution that allows the weight to sit freely to the sides of the body while simultaneously promoting incredibly strict form are single leg bent over dumbbell rows. Once you learn to balance on one leg, the movement feels more natural than most bent over rows as the weight can fall to the side of the support leg without feeling encumbered or crowded.
You’ll also be forced to eliminate any momentum, cheating, or technique issues as any aberrations in form will immediately disrupt balance. Ideally you should be able to handle at least 70% of the weight you use for standard bent over rows. If you’re unable to do this then you most likely need to work on your single leg balance, hip function, and rowing mechanics.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Incline Spoto Bench Press with Hollow Body Leg Raise | #4 & #5 | 3 | 7,5,3 | 90" | 8,9,10 | 2",3",4" |
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Here’s one of my favorite barbell chest pressing protocols namely the incline bench press with hollow body leg raise. You’ll also notice I have him performing the movement without touching the chest similar to a Spoto press (made popular by world famous powerlifer Eric Spoto (@ericspoto). In fact I have most of my athletes perform their barbell chest presses in this manner as it prevents over-stretching of the muscles and tendons while also maximizing stability and motor control. I’ll be talking more about this topic in m upcoming book so stay tuned for that.
There are 7 reasons why this is so effective
Learning to drive with the hips and legs during chest presses is an essential component for maximizing force production and pressing mechanics. However, many lifters lack the ability to fully engage their upper body musculature and rely excessively on their legs to help press the weight up. As a result the stimulus to their chest, shoulders, and triceps, is minimal. Implementing the leg raise protocol during chest presses is a very effective method for resolving this as it helps to isolate the upper body by eliminating the assistance of the legs. This is also the grand equalizer of all bench press protocols as it’s truly an indication of upper body strength.
By using this method to periodically isolate the upper body pressing muscles this helps create a stronger muscle mind connection with the targeted musculature. Once these enhanced neural connections are grooved into your CNS, transferring these improved activation patterns back to standard chest pressing variations will inevitably result in increased pressing power.
With consistent use of the leg raise chest press protocol you’ll notice increased hypertrophy to the chest, shoulders, and triceps, as the amount of intramuscular tension and metabolic stress will be significantly greater than you would typically find with standard chest presses. In fact the degree of metabolic stress and mechanical tension to the local musculature will be greater than just about any chest pressing variation you’ve ever attempted.
With the leg raise chest protocol you’ll experience increased activation of the core and surrounding stabilizers. The increased recruitment of these areas will greatly improve your motor control, balance, and stability. Once you return to standard chest pressing variations you’ll feel unusually locked in with your mechanics as you’re CNS will be more dialed in than ever.
Learning to fire the core and avoid excessive lumbar arch during chest presses is something many lifters struggle with. In fact over-arching the lumbar spine during the bench press is a sure-fire way to both injure your low back and eliminate the growth-inducing stimulus of the chest press itself. Using the leg raise position eliminates this as the core must work over-time to stabilize the spine and pelvis by keeping it neutral.
Enhanced core stability and spinal rigidity aren’t the only stabilization components addressed during the leg-raise chest press position. Because the lifter has no firm foundation with his or her legs, their bodies are in a fairly vulnerable and unstable position while lying on the bench. Excessive momentum, shifting, asymmetrical pressing, or cheating can easily result in loss of balance. As a result the lifter is forced to eliminate compensation patterns and rely on crisp yet smooth motions to complete the exercise. This means more tension to the targeted musculature and less tension on the joints.
The leg raise chest press technique indirectly improves the lifter’s ability to activate the upper back and lats as well as tuck the elbows. The reasoning is a bit complex but see if you can follow.
When the legs and hips are driving into the floor (during standard chest presses) this allows the lifter to set a base with their feet and another base with their upper torso. By pushing from these two points this creates an almost-coiled like, spring-loaded position making it easier to tuck the elbows, fire the lats and upper back, and depress the shoulders. This represents optimal pressing mechanics for any traditional chest press particularly when attempting to maximize strength development. Unfortunately many lifters lack the ability to recruit their upper back unless they can create tension with their legs. But even then, their upper back activation is sub par at best.
By eliminating the legs from this equation, it becomes exponentially more difficult to fire the lats and depress the scapula as you’ll no longer have a solid lower body foundation to press into. However, over time, the lifter will be forced to adapt to this by mastering the ability to fire the upper back and tuck the elbows as a means of ensuring control of the load and their body.
Once the lifter can harness their ability to activate the lats and create proper shoulder centration while keeping their legs elevated, the muscle-mind connection this produces in the lats, upper back, and shoulder retractors is incredibly high. After mastering this, returning to standard chest press with the legs firmly planted will feel more powerful than ever as your ability to lock the scapula in and engage your upper back will be exponentially improved.
2 LEG RAISE METHODS
There are two methods you can use during the leg raise chest press, both of which involve a straight-leg position.
METHOD 1. Use a slight leg raise position with the legs elevated 4-8 inches above the height of the torso. This involves more tension on the core musculature however for lifters who suffer from low back issues this can cause stress to the lumbar spine as there can be excessive arching of the low back.
METHOD 2. Use a hollowed body leg raise hold. This is essentially the same leg raise only higher as the lifter will be elevating the legs 12-18 inches above the height of the torso.
While the overall tension to the core is reduced due to better leverage, elevating the legs slightly higher allows the lifter to hollow their core and midsection. In other words they’ll be pulling the low back into the pad or floor and keeping their lumber spine in a more neutral position without exaggerated arch. Think about having more of a braced core with the abs and low back pulled-in tightly throughout the set. For lifters who struggle with excessive low back arch this can do wonders for eliminating this common yet problematic issue.
OPTION #2
one of my favorite presses the Chinese Plank Bench Press with Eccentric Isometrics. This is One of my go-to horizontal chest pressing exercises as it not only works posterior chain but enhances posture & t-spine extension resulting in better pressing mechanics. Full article at https://www.advancedhumanperformance.com/blog/fix-your-chest-press-and-rows-with-chinese-plank-variations
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| RDL Power Shrug | #6 & #7 | 3 | 5 | 60-90" | 8-9 | 3-4" |
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OPTION #1
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 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 eccentric isometrics 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.
OPTION #2
This is one of my favorite Olympic lifting modifications which is the high pull from hang position with clean grip. This is a great power exercise that also builds the upper back and legs while sparing the joints.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Heavy Barbell Lunge (Bands Optional) | #6 & #7 | 3 | 4-5 per side | 90"-120" | 8-10 | 2-3" |
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OPTION #1
Proper lunge mechanics produce the most biomechanically sound osteokinematics that inevitably allow the lifter to safely handle the heaviest loads with the greatest efficiency. If you’re unsure as to whether or not you have strong lunge mechanics and efficient technique you may want to assess your strength on the movement. A good rule of thumb is that you should be able to use at least 50% of your 1RM squat and perform several proper lunges with controlled technique and smooth form. If you’re unable to do this then you’re lunge mechanics are most likely amiss. Here I'm using well over 50% of my 1RM squat to perform barbell lunges/split squats using controlled lifting tempo.
See the second video tutorial for a detailed overview on executing proper lunge mechanics.
OPTION #2
The Pallof Press from Split Squat position is a great combo move. Besides your core & obliques there’s lots of hip abductors & adductors involved to resist rotation & maintain alignment particularly from a narrow based split stance position. I also recommend performing this in an ipsilateral and contralateral fashion on both sides so that both sides of the hip get worked equally.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Trap Bar Pullups | #8 & #9 | 3 | 5 | 60-90" | 8-9 | 3" |
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OPTION #1
Want to know one of the most effective ways to clean up your pullup technique? Use the trap bar. Yep, that’s right, most people use the trap bar for lower body exercises and occasional upper body lifts like rows and presses. However it’s also incredibly effective when applied to pullups as demonstrated in the video. There are 5 specific reasons why using the trap bar is so effective for pullups.
1. REINFORCES OPTIMAL T-SPINE EXTENSION
By focusing on touching the top of your head to the back portion of the bar (as shown in the video) it provides the perfect feedback mechanism for cueing the lifter if he or she produced optimal t-spine extension. If your body fits through the trap bar at the top of the pullup then you’re lacking t-spine extension.
One of the most common mistakes on pullups is not getting enough thoracic extension and trying to stay too upright. Many fitness professionals have mindlessly bought into the faulty notion that any degree of extension is dangerous to the spine. This has led to the faulty recommendation of very dangerous cues such as “don’t let your ribcage protrude”, “keep your spine flat”, “drop your chest” etc. Well I’ve got news for you. A proper pullup requires significant t-spine extension plain and simple.
If you don’t achieve optimal t-spine extension by leaning back from the upper portion of the torso and sticking your chest out with military-style posture then not only will you miss out on targeting your lats, but you’ll destroy your shoulder joints and elbows in the process. So stop trying to stay excessively upright and quit worrying about over-extending your back on pullups. It rarely happens and even if you do happen to go too far it’s infinitely better than being too flexed at the spine with an overly flat and kyphotic back.
In fact an overly flat or kyphotic spine is exactly the same alignment we see in elderly individuals who lose the structural integrity of the vertebral column. So if an aging spine and postural degradation are your thing then by all means keep that flat back on pullups and rows. However if the goal is optimal body mechanics, a muscular upper back, and a healthy functional spine then stick that chest out and extend your t-spine.
2. REINFORCES OPTIMAL RANGE OF MOTION
Another very common mistake on pullups is using excessive range of motion during the concentric phase and over-pulling at the top. This is something I’ve written several articles about as it’s incredibly important not just for maximizing back activation but for joint health and upper body mechanics (Read More Here) Fortunately the natural stopping point for pullups happens to be at nearly the exact spot where the head touches the bar on trap bar pullups. If you feel like you need to go higher at the top, more than likely you’ve been using faulty mechanics with excessive ROM that involved internal rotation, shoulder protraction, and scapular elevation, all of which are destructive to the body. However, if you can’t touch the bar, chances are you need a bit more back strength.
3. ELIMINATES MOMENTUM
Having the bar touch the head also provides another invaluable lifting cue. Simply put, it forces the lifter to slow the movement down and eliminate excessive momentum on the concentric phase. Jerking your body up to the top rather than relying on smooth and strict mechanics will literally cause you to pop your head on the bar and potentially knock yourself out. I’ve used this with many of my NFL athletes and it does wonders for reinforcing smooth pullup mechanics. As an added bonus it’s also fantastic for keeping constant tension on the lats and taking stress off the joints.
4. ELIMINATES CHEATING
Besides using excessive momentum on pullups, many lifters like to cheat their way through the movement by kipping, shifting, wiggling, swinging, and pulling with asymmetrical form. By placing the trap bar on top of two safety pins in a squat rack, it keeps the bar fairly unstable. Too much cheating and shifting will produce immediate feedback as it will literally cause the trap bar to slide, twist, or rotate on the pins.
5. PROVIDES A UNIQUE BUT EFFECTIVE GRIP POSITION
Performing pullups on the trap bar provides a unique but highly effective grip position and hand placement for stimulating functional hypertrophy in the upper back. Simply put, you’ll be using a combination wide, neutral grip which is something most gyms don’t have access to. This happens to be a very shoulder friendly variation of pullups as it allows the use of the wide grip (which targets the upper lats) while still reinforcing the optimal elbow tuck position which is critical for healthy shoulder joints and posture.
TRAINING RECOMMENDATIONS
Like any pullup, these can be progressed and weighted. I typically recommend several sets of 4-6 reps using smooth and controlled tempos.
OPTION #2
Here's a great full body movement that reinforces proper posture and body alignment from head to toe. Simply perform squatting lat pulldowns using the ball-band method. Read moreo at: https://www.advancedhumanperformance.com/blog/abductors-adductors-muscles-training
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Overhead Barbell Carry | #8 & #9 | 3 | 1 rep with 10-20 seconds of walking | 90-120" | 9-10 | N/A |
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OPTION #1
Few loaded carry variations crush the shoulders, arms, upper back, traps, and core to the extent of overhead loaded carries. You’ll be required to maintain full body tension with perfect alignment to ensure optimal control of the load.
Start off with a load that’s less than half of what you typically perform for a strict overhead press then eventually progress to a load that you can push press for a few reps. Ideally you should be able to reach at least bodyweight for this movement.
OPTION #2
The 1.5 Overhead Military Barbell Press technique is a highly effective upper body pressing protocol to crush your shoulders, traps, triceps, upper back, core, and upper body stabilizers. It teaches proper form, tightness, motor control, and provides incredible levels of constant and high tension as it essentially eliminates momentum. Try pausing at both positions by using eccentric isometrics. This further enhances the effectiveness of the movement. Here's one of my NFL athletes Jake Banta showing how it's done. You'll also notice he does a great job of tucking the elbows forward throughout, achieving optimal thoracic extension during the eccentric phase, and not collapsing at the bottom position. He also nails the overhead slot position by popping the head through to neutral and setting the hips in back of him similar to the top of an overhead squat. All of theses features represent optimal overhead pressing mechanics.
| EXERCISE | DURATION | # OF DRILLS | REST BETWEEN DRILLS | RPE |
|---|---|---|---|---|
| High Intensity Interval Cardio (HIT) | 30 minutes | 5 | 10-20 seconds | 7-9 |
High INTENSITY INTERVAL CARDIO (HIT)
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