Heavy/Intense Leg Workout
- Squats Emphasis -
WORKOUT SUMMARY (+ CLICK TO ENLARGE)
SEE BELOW FOR YOUR DETAILED WORKOUT WALKTHROUGH
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Eccentric Isometric Kickstand Squat or Traditional Barbell Squat | #1,#2,#3 | 4 | 5,4,3,2 (per side) or 5-6 Barbell Squat | 60-90" | 9-10 | 2-3" |
Focus on Right exercise in video
Alternate Option
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OPTION #1
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. 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 & also ensures optimal activation of the posterior chain of that leg. In regards to depth both legs should move into an approximately 90-deg joint angle. Make sure your hips are set back throughout rather than allowing the hips & knees to drift forward.
OPTION #2
When we examine specific strength & conditioning studies we find evidence supporting both sides, 90 deg & ATG. At that point we have to look past actual squat studies since data is conflicting & examine the literature more closely in terms of foundational & fundamental principles of musculoskeletal physiology, biomechanics, & neurophysiology.
With that said it’s important we examine all relevant forms of data including in vivo & in vitro studies, quantitative data, qualitative data, case studies, single subject studies, human subjects studies, animal studies, in situ studies, survey analysis, as well as reliable forms of experiential & anecdotal evidence from qualified professionals. We then have to examine where everything is congruent & comes into alignment.
Once we do this & look closely at principles dealing with length tension relationship of muscles, anatomical levers, muscle spindles, arthrokinematics, osteokinematics, rate of deformation of muscle tissue, agonist antagonist co-contraction, cross bridging cycling, reciprocal inhibition, & elastic energy we find very strong support for 90 deg for most movements.
On the flip side when we examine scientific principles relating to max ROM & ATG squats & research related to muscle physiology, biomechanics, & neurophysiology to support it we find… well we find…Uhhhh…let me look…Yep, that’s right we find NONE! Case closed.
Read more in articles with over 50 scientific references at link in bio & also check out my latest podcasts I did this year with Christian Thibaudeau, Dead Guedo, Jeb Johnston, The Movement Fix on this. Links below.
Check out these links as they provide in total 100+ scientific references and research studies supporting the above methods.
Squat article 1: https://www.advancedhumanperformance.com/parallel-squats-versus-atg-squats-part-1
Pain Science & Inflammation from Faulty Mechanics: https://www.advancedhumanperformance.com/blog/pain-science-exercise
Squat Article 2: https://www.advancedhumanperformance.com/blog/squats-truths
Mobility & Range of Motion Article: https://www.advancedhumanperformance.com/blog/truth-about-yoga-flexibility-mobility-training
For a greater in depth look with over 300+ research articles and 600+ pages of content + 30 eccentric isometric workout programs check out my book MOVEMENT REDEFINED at https://www.advancedhumanperformance.com/movement-redefined
Podcast with Christian Thibaudeau, Dead Guedo, & Jeb Johnston, where we discuss everything related to squats, strength training and 90 degrees: https://podcasts.apple.com/ca/podcast/barbell-mesearch/id1512672658?i=1000474161056&fbclid=IwAR1l3DmT6Lj5PwbY7-Zz0AfbTOw1EtLyLxAZF49nCVVc-b1sk6WPBcnF-HQ
Podcast with Ryan Debell at MovementFix where we talk everything related 90 degree squats, ATG squats, Eccentric Isometrics, and mastering movement: https://www.youtube.com/watch?v=jZeXTLZLBWQ
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Bottoms Up Jump Squat | #1,#2,#3 | 4 | 2 per side | 60" | 8-9 | 2" (on landing) |
Option #1 (Focus on Left exercise in video)
Option #2
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The heavy loading from the kickstand squat is used to create post activation potentiation for the jumps ultimately producing greater power output & jump height. Additionally the bottoms up squat jump is used not only to clean up jumping mechanics, technique, & force absorption but also for creating concurrent activation potentiation & irradiation (i.e. increased neural drive & full body tension). As a result the lifter will have greater motor control, tightness, spinal rigidity, core activation, & full body tension on the heavy barbell squat while also allowing heavier loads to be handled more efficiently. Simply both exercises act as a unique form of potentiation for the other. Also notice the 90 deg eccentric isometric protocols which maximize strength, size, joint health & performance.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Single Leg Double Barbell RDL & Row with Bodyweight Load Eccentric Isometrics (Barbells or Dumbbells) | #1,#2,#3 | 3 | 3-4 per side | 1-2 minutes | 8-10 | 2-3" |
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**Question of the Day! Can you SINGLE LEG RDL & ROW your Bodyweight with Eccentric Isometrics? Probably not.
Here I’m demonstrating 3 advanced eccentric isometric single leg RDL & Rows with the first 2 using loads greater than bodyweight.
Most folks have trouble performing even light loads with single leg moves let alone their bodyweight. Here’s why.
Most athletes treat single leg exercises as light assistance moves that never involve overload. If you’ve mastered your form & body mechanics by using 90 deg eccentric isometrics, you’ll be capable of handling similar loads as you would on traditional bent over rows. If you have to substantially reduce the load on unstable variations there are likely 8 issues.
Your form on more traditional variations is flawed & you’re relying on excessive momentum to lift the weight rather than smooth controlled form. These unstable variations simply exposed those flaws.
Your, posterior chain, core strength, & balance is a weakness resulting in it being the limiting factor on movements such as these which it should NOT be if in fact you’ve built a balanced physique.
You have a variety of muscle dysfunctions, imbalances, & asymmetries of which these single leg moves expose.
Your foot and ankle strength is severely compromised (check out my ULTIMATE FOOT & ANKLE MANUAL).
You lack full body stability & motor control meaning that when there’s a movement that requires such biomotor capabilities, you’re forced to significantly drop the load to complete the exercises.
You’re rowing past 90 deg which represents faulty mechanics & destabilizes the shoulders & low back not to mention disrupts the entire kinetic chain leading to instability from head to toe.
Your body alignment in your hips, knees, feet & ankles is off. This is often a result of squatting improperly which creates compensations.
You don’t use eccentric isometrics - the single most effective training method for mastering body mechanics. Learn more in my book MOVEMENT REDEFINED.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Front Foot Elevated Barbell Lunges | #4 & #5 | 3 | 5 per side | 60-90" | 8-9 | 2-3" |
Option #1
Option #2
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Here's Leslie one of my national level figure competitors performing 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 |
|---|---|---|---|---|---|---|
| RNT Kettlebell RDL | #4 & #5 | 3 | 5 | 2-3 minutes | 8-9 | 2-3" |
Option #1
Option #2
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OPTION #1
Want to master your hip hinge? Try this simple yet incredibly effective ECCENTRIC ISOMETRIC RDL as shown by my awesome client Eric McIntyre as he uses reactive neuromuscular training component (RNT) in the form of horizontal band resistance. There are several reasons why this is so effective for mastering the hip hinge and RDL.
First a kettlebell RDL is one of the most simple and user friendly variations for mastering the hinge. That’s because the weight naturally hangs between the legs allowing the lifter to keep the weigh pulled back and closer to their center of mass. This is something I use to this day even for my own body whenever I’m looking to groove that perfect hip hinge position.
Secondly, the RNT component helps reinforce intense lat activation as anything less will cause the band tension to pull the kettlebell away from the lifter. Understanding how to flex the lats and keep the load close to the body when performing hip hinge movements and RDL’s is absolutely critical. Without proper lat activation the weight will drift away form the torso placing exponentially greater stress on the low back and spine.
Third, utilizing RNT in the form of horizontal band resistance helps to insure that the lifter sits back to the heels and loads the glutes and hamstrings rather than leaning forward. If the lifter doesn’t sit back the intense band resistance will pull them out of position.
Lastly, the eccentric isometric protocol (slow eccentric followed by a several second pause in the stretched position), not only engages the targeted musculature to a greater degree but it helps the lifter fine-tune their body positioning and movement mechanics by maximizing proprioceptive feedback and kinesthetic awareness. Read about proper hip hinge and RDL technique HERE.
OPTION #2
These exercises are not only incredibly beneficial for rotational sports & athletes such as baseball, golf, hockey, tennis, & also fighters but they also work the hips & core musculature in a very unique way that all fitness enthusiasts could benefit from.
I have my athletes perform 2 variations on any given training day. We start with the isometric variation where the lifter slows the movement down to dial in the mechanics, technique, & neuromuscular firing patterns. These lateral swings requires some unique & subtle activation techniques that can easily get sloppy & biomechanically flawed if in fact the lifter jumps too quickly into the rapid variations.
Once the lifter grooves the appropriate neural patterns & activation into their CNS & cleans up any neuromuscular aberrations then we move to the more explosive & dynamic counterparts with heavier loads. I found the iron grip 25 plates worked best for bilateral isometric variations whereas kettlebells felt most natural for the explosive swings.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Bird Dog Planking Abdominal Ball Rollout | #6 & #7 | 2 | 4-6 per side | 60-90" | 8-10 | 2" |
Option #1
Option #2
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OPTION #1
Looking for a nearly impossible exercise challenge? Try this impossible ball ab rollout. Essentially you’re performing a bird dog plank on a ball while doing mini ab rollouts. This drill will literally expose any weakness & imbalance from head to toe. Besides acting as a great diagnostic tool, lets discuss the benefits.
Including a variety of core exercise into your routine that address both anti-extension & anti-rotation forces is critical not only for maximizing your core & abdominal strength but also your functionality & joint health. I consistently like to include single arm variations of planks as well as single leg planks as these emphasize the anti-rotation component. Once the athlete becomes more advanced I’ll include bird dog planks where the athletes supports themselves on the opposite arm and leg. In addition, I periodically incorporate the stability ball into planks to emphasize motor control, balance, & core stability.
If you have a weakness in any portion of your body from head to toe or simply lack motor control, proper postural alignment, or harbor any significant muscle dysfunction these will truly be impossible. In addition, most athletes will find one side more difficult than the other further highlighting the need to assess & analyze where the activation deficit is coming from.
Besides acting as a great diagnostic tool that exposes a variety of issues, these absolutely crush the entire core & lumbopelvic hip complex not to mention the shoulder stabilizers & foot and ankle complex. If you can dial these in for several consecutive repetitions on each side, it’s safe to say that you’ve achieved a level of muscle function & core stability that few individuals have ever attained.
OPTION #2
The weighted single arm planks is one of the most simple yet effective core exercises in existance.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Squatting Cable Chest Press | #6 & #7 | 2 | 5 per side | 2-3 minutes | 9-10 | 2-3" |
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The squatting chest press is perhaps the single most intense and physically demanding chest exercise I’ve ever performed.Although these look relatively simple, I assure you that literally 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. Read more about proper squat depth here.
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.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Underhand Grip Squatting Lat Pulldown | #8 & #9 | 2 | 6 per side | 60-90" | 8-9 | 2-3" |
Option #1
Option #2
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OPTION #1
Although pullups and chin-ups, and variations thereof, are my go-to vertical pulling exercises for my clients and myself, I periodically like to employ lat pulldowns. That’s because the lifter can deload the movement easily and focus purely on upper body mechanics without worrying about the lower extremities. In fact, when it comes to cleaning up vertical pulling mechanics, lat pulldowns are my go-to exercise, as they’re much easier to correct and improve than pullups. However, once the athlete has mastered their mechanics on pulldowns, it has tremendous carryover into their pullups and chin-ups. Besides cleaning up vertical pulling mechanics, lat pulldowns can also provide a slightly unique and different stimulus than pullups thereby promoting functional strength and hypertrophy when periodically employed in one’s training routine.
With that said, most lifters, including many coaches and trainers, butcher their lat pulldowns by using aberrant mechanics and dysfunctional positions. As a result, not only do they disrupt their glenohumeral joint mechanics, wreaking havoc on their shoulder joints and posture, these faulty mechanics tend to alter their pullup technique as well. While a basic lat pulldown can be effective to re-set the lifter's form and hone in on their problem areas, one unique lat pulldown variation I’ve been using over the past 2 years that has a tremendous impact when it comes to enhancing vertical pulling mechanics is the squatting lat pulldown.
In fact, this is something I use roughly once every 10-14 days with clients as I’ve found that the squatting lat pulldown has multiple benefits not only in terms of cleaning up vertical pulling form and upper body mechanics, but also for stimulating significant growth in the upper back and lats. Here are several of my athletes and clients including NFL quarterback Taylor Heinecke, Leslie Petch, Ben Lai, Ike Onike, and Erin English showing some unique variations.
To perform the squatting lat pulldown, position yourself under a cable pulley station (typically one that has a slight overhang and is used for tricep pressdowns) or pulldown station. From there simply grip the lat pulldown bar then pull yourself into the squat position. Perform your lat pulldowns while holding this double 90-degree squat hold throughout. Sounds simple in theory but in reality these are undoubtedly the most intense lat pulldowns you’ll ever perform.
With that said, here are 10 reasons why you should include squatting lat pulldowns in your training routine.
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.
OPTION #2
These exercises are not only incredibly beneficial for rotational sports & athletes such as baseball, golf, hockey, tennis, & also fighters but they also work the hips & core musculature in a very unique way that all fitness enthusiasts could benefit from.
I have my athletes perform 2 variations on any given training day. We start with the isometric variation where the lifter slows the movement down to dial in the mechanics, technique, & neuromuscular firing patterns. These lateral swings requires some unique & subtle activation techniques that can easily get sloppy & biomechanically flawed if in fact the lifter jumps too quickly into the rapid variations.
Once the lifter grooves the appropriate neural patterns & activation into their CNS & cleans up any neuromuscular aberrations then we move to the more explosive & dynamic counterparts with heavier loads. I found the iron grip 25 plates worked best for bilateral isometric variations whereas kettlebells felt most natural for the explosive swings.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Eyes Closed Push Press (light) | #8 & #9 | 3 | 3 | 2 minutes | 4 | 2" |
Read About Exercise
Focus on driving the bar up and back at the top position. Use the legs and upper torso to explosively accelerate the bar into the overhead slot position
| EXERCISE | DURATION | # OF DRILLS | REST BETWEEN DRILLS | RPE |
|---|---|---|---|---|
| High Intensity Interval Cardio (HIT) | 30 minutes | 9 | 30-60 seconds | 8-10 |
High INTENSITY INTERVAL CARDIo (HIT)
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