Weekly Workout #6: Recovery - Balance & Stabilization Emphasis

Recovery Workout

- Stabilization & Balance Emphasis -

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WORKOUT SUMMARY (+ CLICK TO ENLARGE)
SEE BELOW FOR YOUR DETAILED WORKOUT WALKTHROUGH

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Single Leg Swap	#1, #2, #3	2-3	20-40" holds	30-60"	2-4	N/A

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The single leg swap (single leg kettlebell swap) is an exercises I developed out of pure necessity after dealing with large groups of athletes with various types of foot and ankle deficiencies. Its also great for the core. Keep your feet perfectly aligned/straight, ensure your spine is aligned (good posture), and keep your core tight throughout.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Plate Squat on BOSU Ball	#1, #2, #3	2-3	3-5	30-60"	3-4	3"

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Most individuals mindlessly mock the idea of performing squats on a BOSU ball. But that's because the don't understand the purpose of why an athlete or lifter would use this device and fail to think outside the small box they've limited their minds to. This exercise is not meant to overload the larger muscles like a traditional barbell squat would. Instead it's used to work the smaller stabilizers particular around the foot, ankles, and toes which most individuals are in dire need of. I've seen this have an incredible impact in transferring to barbell squat strength, technique, and movement efficiency as it reinforces proper lower body mechanics and innervation from head to toe. If you have trouble activating your feet and ankle on the squat, lack proper mechanics, or tend to collapse and lose tension during the squat then performing squats on the BOSU ball is incredibly beneficial and more taxing than most are willing to admit. I like to use both the flat and round side however most people find the flat side (as shown here) more difficult. In fact my awesome client Matt Jordan who you see performing it here with textbook form had struggled to maintain balance and control when we first implemented this movement. Literally within several minutes of cueing and working on this his stability, mechanics, and motor control improved immensely thereby aiding his standard squat mechanics thereafter. If you're suffering from low back issues or joint pain, this is also an incredibly effective way to perform squats while working around various forms of inflammation and body aches.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Walk The Line Suitcase Carry	#1, #2, #3	2	20-40" (each side)	45-60"	3-4	N/A

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I refer to this exercise as the "walk the line" protocol. It's a bit hard to see in this video but I have him picking a line in the concrete the runs the length of the floor and have him stagger it throughout without deviating. Most individuals perform suitcase carries, farmers walks, and other loaded carries with foot and hip aberrations where the feet and legs move out to the sides rather than staying in-line. Picking a line on the floor helps to ensure proper stride mechanics and gait technique are employed rather than movement aberrations that are so common with loaded carries.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Quadruped Row (Bird Dog Row)	#4, #5, #6	2	4-5 per side	45-60"	5-6	2-3"

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The quadruped bench row is my go-to rowing variation for teaching an athlete how to dial in their horizontal pulling technique. The reason for this is that any faulty mechanics, movement dysfunction, or flawed activation patterns result in the lifter immediately losing his or her balance. To successfully complete the movement, the lifter will literally have to make continuous adjustments and technique corrections until every component of body mechanics from head to toe are perfectly honed in.

Anything less will result in loss of body control and inability to perform the movement. Even without external coaching, the quadruped row or bird dog row does wonders for providing lifters with enough sensory feedback and internal cuing to gradually self-correct and auto-regulate their body positioning.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Cable Chest Presses	#4, #5, #6	2	4-5	45-60"	3-4	2-3"

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The standing cable chest press is one of the most functional horizontal pressing exercises there is. Unfortunately it’s oftentimes an overlooked and undervalued gem of a movement. Besides providing high levels of tension to the chest, shoulders, and triceps they also hammer the core, hips, and spinal stabilizers. Additionally, they’re quite versatile and adaptable as they can easily be modified in a number of ways. The video illustrates 6 variations and either one (or a combination of your choosing) can be used for this workout. Read more HERE.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Single Leg RDL on Unstable Surface	#4, #5, #6	2	3-5 per side	45-60"	3-4	2"

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For today's routine focus on lighter weights that will allow you create excellent speed and power on the concentric portion. This is very simple yet deceptively intense single leg RDL. This is a great movement for the entire posterior chain. They also emphasize anti-rotation, anti-lateral flexion, core stability, and postural alignment as well as upper back, lat, and grip strength. Additionally these target each hip to a surprising level of intensity depending on which arm is loaded.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Eccentric Isometric Lunge with Kettlebell Swap	#7, #8, #9	2	4-6 swaps (each side)	60"	3	N/A

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While in the eccentric isometric lunge hold perhaps 4-6 controlled swaps on each side. Overall, this is a great exercise not just for the larger muscles of the lower body but also for the muscles that help stabilize throughout the feet, ankles, and toes. See the video for a detailed instructional overview.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Lying Cable Pullover with Hollow Body Leg Raise	#7, #8, #9	2	4-6	60"	3-4	2-3"

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If you’re looking for an exercise that crushes the entire upper body and core and also eliminates excessive lumbar extension, try this supine cable pullover with a hollow body leg raises as demonstrated by my awesome client Elizabeth Yates. The lying cable pullover is a great lat/back, core, tricep, and chest movement as it produces constant tension throughout the movement and really taxes the entire upper body and core. It's also an excellent movement for individuals who experience chronic low back pain. Combined with the hollow body leg raise which further minimizes lumbar extension this makes for an incredibly potent core and upper body movement.

Whether you have excessive low back arch or simply have unusually weak core muscles this one is sure to improve your areas of dysfunction. Even if you don’t fall into this category, the movement is a great core and upper body drill for thoroughly taxing the surrounding musculature. The key is to keep your core fully engaged throughout by trying to minimize the amount of arch produced in your low back and keeping the low back pushed into the floor particularly in the contracted position.

It’s also important to keep the shoulder packed (depressed and retracted) and not allowing them to excessively elevate or protract as this places undue stress on the shoulder joint. If you don’t have access to a cable system, this movement can also be performed with exercise bands.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Bottoms Up Kneeling Overhead Press on Longitudinal Bench	#7, #8, #9	2	4-6	45-60"	3-4	2-3"

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These are incredibly beneficial for teaching the lifter to dial in their overhead pressing mechanics as it reinforces the proper levels of t-spine mobility combined with optimal anterior core activation. In fact a common problem on overhead pressing is that lifters either focus so much on anterior core activation that they forget to apply t-spine extension (causing the shoulders to move into internal rotation) or they get so much extension that they lose all traces of core activation and end up over-arching their low back. The kneeling on the bench variation helps remedy this as anything but the perfect balance of extension and core activation will cause the lifter to lose control of the movement.

With that said, several years ago I posted an article on T-Nation that highlighted the effectiveness of kneeling on a bench for overhead presses as your feet aren’t anchored for support which ultimately forces you to dial in your mechanics. The longitudinal bench variation provides 2 additional benefits over that. First your knees & hips will be much closer together creating a narrow base of support which further increases difficulty & core activation due to greater instability. Second, in case you lose your balance to the front you can catch yourself on the bench instead of falling to the floor.

Also notice how Brandon uses an eccentric isometric protocol as it’s almost imperative here in order to maintain control of the movement. Essentially eccentric isometrics allow the lifter to fine-tune their body mechanics & technique due to the enhanced proprioceptive feedback & kinesthetic awareness associated with them. If you're hoping to find a variation of the overhead press that forces the lifter to have perfect mechanics, this is it. To learn more about bottoms up movements plus 20 unique bottoms up exercises check out my full length article HERE.

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EXERCISE	DURATION	# OF DRILLS	REST BETWEEN DRILLS	RPE
Low Intensity Interval Cardio	20-30 minutes	4	10-15 seconds	4-6

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