Weekly Workout #6: Moderate Workout - Lower Body Emphasis

Moderate Intensity Workout

- Lower Body Emphasis -

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WORKOUT SUMMARY (+ CLICK TO ENLARGE)
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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Eyes Closed Squat (Moderately Heavy)	#1,#2,#3	3	4	60"	7	2-4"

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Most athletes and advanced level trainees should be capable of performing eyes closed movements with at least 80-90% of the same load they use under eyes open conditions. If this is not feasible its often a strong indication that they lack proprioception, stability, motor control, and proper muscle spindle activation.

Finally, performing squats in an eccentric isometric fashion is perhaps the single most effective method there is very improving squat mechanics and eliminating lower body dysfunction. By performing a slow negative then pausing in the bottom position this allows the lifter to fine-tune their position and optimize their movement mechanics. Be sure to keep a neutral spine (slight arch) and avoid collapsing at the bottom position. Parallel is ideal for most.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Stride Simulated RDL Jumps	#1,#2,#3	3	7	60"	6-7	3"

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Here's a great dynamic explosive movement that not only reinforces proper hip hinge mechanics but also engrains proper running and jumping mechanics. Besides improving power and speed it also does wonders for body control, stability, balance, and symmetry.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Single Arm Planks (Feet Elevated Optional)	#1,#2,#3	3	20-30" per side	60"	5-8	N/A

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Harder Option

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Single Arm Planks are one of the best exercises to work the entire core. The drill targets core stability, anti-rotation, rotary stability, contralateral arm and leg activation, and isometric serape effect. Taking it one step further, the single arm ball plank with feet elevated is a very advanced yet very effective core activation and stabilization exercise. The key is to maintain tension throughout your body including the legs, core, back, shoulders, feet, and hands.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Bulgarian RDL’s and Bent Over Rows	#4 & #5	3	2+2 per side	45-60"	6-7	N/A

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This combo exercise will blast your entire posterior chain from head to toe including the upper back, lats, rear deltoids, glutes, hamstrings, and spinal stabilizers. Perform 1 lunge followed by two rows and another lunge followed by 2 rows (per side). This is what I refer to as the 2+2 rep range. For a detailed overview on proper lunge/split squat mechanics please see the second video tutorial.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Chinese Plank with Chest Presses	#4 & #5	3	5-6	60-75"	7	2"

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Performing chest presses in conjunction with the Chinese plank does wonders not only for recruiting the entire posterior chain, but it literally forces the lifter to assume optimal postural alignment throughout their entire spine. In fact if you have difficulty producing enough retraction and t-spine extension on chest presses or engaging your upper back you’ll want to incorporate these Chinese plank chest presses into your routine. You can also perform them in a head-off position as shown here which further instills proper postural alignment by allowing the cervical spine to elongate rather than being compressed against the bench. This produces ideal mechanics in the glenohumeral joint as the lifter can more easily pack and centrate the shoulders into their appropriate position due to a lengthened and rigid spinal alignment.

The ability to dorsiflex the feet and ankles during a chest press also promotes enhanced spinal rigidity and improved shoulder mechanics. There are several reasons for this. First, aggressive dorsiflexion of the ankles and feet helps to produce greater concurrent activation potentiation and irradiation and ultimately increased neural drive up the kinetic chain (greater activation to all muscles including the working extremities). The dorsiflexed ankle position also helps place a slight stretch (while simultaneously under tension) to the hamstrings and glutes thereby promoting improved spinal rigidity, which contributes to better thoracic positioning. Simply put it facilitates a more lengthened spinal position, improved postural alignment, and greater upper back activation. This helps to reinforce proper shoulder mechanics as the lifter will find it more natural to fire the lats and centrate the glenohumeral joint. So yes, dorsiflexing the ankles actually translates to improved shoulder function and upper body mechanics. To ensure excessive lumbar extension does not occur focus on keeping your stomach pulled in as you contract your posterior chain and extend your hips.

Finally, the Chinese plank chest press may look vaguely familiar to many reading this as it holds many similarities to the T-bench chest press I frequently advocate. The main difference is the lifter is holding a straight leg glute bridge rather than a 90 degree bent leg bridge. The T-bench chest press with the bent leg bridge (although one of my favorite variations) can periodically promote excessive lumbar extension as the hips can over-extend. This Chinese plank chest press variation with the legs kept straight makes it nearly impossible to overextend the body particularly when the ankle dorsiflexion and straight leg position cues are employed together.

Oh and in case you were wondering, yes you can do these single leg, but just be ready for some serious cramping in your backside.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Reverse Grip Hack Lunge	#6,#7,#8,#9	3	4	75"	7	2-3"

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The hack barbell lunge is one of my favorite loaded split squat variations. Here's one of my bodybuilding athletes Ben Lai demonstrating it with a slight modification as we use a supinated grip to reinforce shoulder retraction and spinal rigidity. This specific loading protocol with the legs straddled between the barbell provides several benefits.

1. First it forces balance and stability to be spot on as any deviation will make it very difficult to re-gain your balance without having to drop the bar.

2. Second, it keeps constant tension on the muscles as the lifter will be unable to lock out the movement by going to far at the top (the bar hits the legs towards the top end) and lose tension on the muscles.

3. Third, it teaches proper lunging mechanics and hip activation as the straddled position with the bar hanging between the legs teaches individuals to lean over slightly with the hips set back which represents ideal lunge mechanics. In fact it's almost impossible to perform this with overly upright posture which is a common mistake many lifters make (proper lunges involve a slight forward lean to keep the hips back rather than an upright position).

4. Finally having the bar directly under the center of gravity absolutely crushes the glutes. If you've never tried this you'll be stunned at the level of therapeutic pain and tension you'll feel in your entire posterior chain as well as the quads. As usual you'll also notice I have Ben performing these in an eccentric isometric fashion to improve body mechanics and aid in proprioceptive feedback.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Barbell Shin and Calve Raise	#6,#7,#8,#9	3	10	60"	7	N/A

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The barbell shin and calve raise is one of my go-to exercises for improving strength in the distal portion of the lower extremities including the calves and tibialis muscles. Here are 2 of my NFL athletes showing how its done. Throwing in the shin (toe raise) does wonders not only for improving shin strength but also for eliminating shin splints as well as improving foot and ankle alignment. Shin strength is a critical yet oftentimes overlooked component of fitness and performance. It's something that most athletes would benefit from including in their training. The instability of the free weight calve and shin raise also helps wake up smaller muscles around the ankles and calves that normally aren't recruited.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Knee Flexion Weighted Pull-Ups	#6,#7,#8,#9	2	4	60"	4-5	2"

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NOTE: Choose any of the three options illustrated in the video.

Although there is nothing inherently wrong with a bent leg position during pull-ups it often contributes to lethargic muscle activation particularly if the lifter does not keep the lower body tight and rigid. This often manifests itself in a sloppy half-bent, crossed-leg position where the lower body is practically dormant and void of any significant muscle recruitment. This disconnect of the lower body promotes energy leaks and lethargic activation patterns up the kinetic chain, ultimately compromising force production and torque in the upper extremities. The knee flexion loaded pullup resolves this issue as it involves a 90 degree bent-leg position while aggressively activating the posterior chain to keep the weight from falling off the legs. Here are 3 simply variations for performing them.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Walking Bottoms Up Press	#6,#7,#8,#9	2	20 Yards	60"	6-7	N/A

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Harder Version

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The ability transmit force and coordinate neuromuscular recruitment between the hips, core, and upper torso is vital for any overhead press whether it’s a push press or strict press. Because you’re literally pressing an unstable weight overhead while taking controlled and rhythmic steps, this requires the upper torso, core, and hip muscles to work together synergistically as any energy leak will result in dumping the load. Although it can be performed with any free weight apparatus, bottoms up kettlebells are the most eye-opening in terms of exposing and correcting neuromuscular deficiencies.

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EXERCISE	DURATION	# OF DRILLS	REST BETWEEN DRILLS	RPE
Low/Moderate Intensity Intervals Cardio	30 minutes	6	10-20 seconds	4-6

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Low/MODERATE Intensity Interval Cardio
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