Moderate/Intense Workout
- Upper Body Emphasis -
WORKOUT SUMMARY (+ CLICK TO ENLARGE)
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| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Squat Stance Deadlift with RNT Horizontal Band Resistance 1.5 Method | #1,#2,#3 | 3 | 4-5 | 60-90" | 7 | 1-2" |
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(Note: If you don't have access to bands simply perform the same movement protocols without them). The squat stance deadlift is my go-to deadlift method as I’ve not only seen it save and remedy countless spines and low back issues but also have seen some serious PR’s and performance benefits for my athletes. In fact my full length article (see link in bio) highlights numerous pages and examples on why it’s the optimal deadlift protocol for most individuals. It also just so happens to be very similar to what Ed Coan (one of the best powerlifters of all time) used for his deadlifts minus a few technicalities such as foot position. And yes the straight foot position is optimal for both squats and deadlifts not to mention just about every lower body movement unless you participate in ballet or have an extreme lower body deformity. Check out the article to learn more. As shown in the video try adding in the RNT horizontal band resistance with a 1.5 protocol as my awesome client Elizabeth Yates does here to turn this into one incredibly brutal but effective movement.
The RNT horizontal band method applied to deadlifts is something I picked up several years ago from Tony Gentilcore and Chrisitan Thibedeau who’ve also used it with their athletes. Essentially it forces you to pull the bar back towards your body throughout by squeezing the lats and sitting back into the hips. Otherwise the bar will drift away from the lifter causing them to lose balance and control of the load.
The 1.5 protocol helps the athlete groove the bottom portion of the deadlift which happens to be where most athletes struggle with. By eliminating momentum and pausing half way up this forces the athlete to maintain maximal full body tension and spinal rigidity not to mention reinforcing the idea of using their lower body rather than the back to initiate the movement. It also force the athlete to keep a tight and braced core throughout. Read more HERE.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Pullup Plank | #1,#2,#3 | 3 | 20-30" + 5-6 Pullups | 60-90" | 8 | 2" |
Main Option
Alternate Opt
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MAIN OPTION
The plank row protocol is one of the most effective horizontal pulling variations for isolating the upper back and postural muscles by taking a traditional rowing activation patterns and applying direct stimulation. However, this same concept can just as easily and effectively be applied to pullups and vertical pulling movements as I show in this video using 2 plyometric boxes with a leg raise protocol.
Similar to plank rows, the pullup plank produces incredible activation throughout the upper back particularly in the lats. When performed as a pre-exhaustion superset paired with pullups as I show here, the intensity of lat and upper back activation is through the roof. Furthermore these help ensure that the smaller muscles such as arms, grip, and forearms, are not the limiting factor (which they oftentimes are during pullups) as the lats and upper back will fatigue before anything else thanks to the prior plank pullup drill pre-exhausting the prime movers.
Additionally the levels of intramuscular tension and metabolic stress are inordinately high making these a brutally effective superset for inducing functional strength and hypertrophy. Furthermore, these do wonders for teaching the lifter to produce a strong muscle mind connection with the lats and aggressively fire their upper back muscles rather than solely relying on their arms to perform vertical pulling movements – another common problem during pullups and chinups.
Plank pullups also require the lifter to centrate and pack their shoulder joint while performing a vertical pulling motion as it’s almost impossible to hold the 90 degree position without setting the glenohumeral joint in its appropriate position. For individuals who have a tendency to over elevate and protract the shoulders during pullups these are a sure-fire remedy.
Lastly, most individuals have a tendency to over-pull at the top of pullups and rows. These teach the lifter to find the optimal 90 degree position which happens to represent the approximate optimal stopping point on pullups and rows.
On a side note, you may be asking why not just use leg raise straps to perform these. While the position is similar I’ve found the box plank variation to be exponentially more challenging. That’s because with leg raise straps you have to use your hands and grip to help steady the straps which greatly minimizes overall lat activation. The pullup plank using the boxes remedies this as the lifter has to rely exclusively on their lats to lock in their position.
ALTERNATE OPTION
This is an intense finisher set of weight pull-ups using the drop set method. The dorsiflex loading allows quick and seamless transitioning to lighter loads without having to stop the set midway through. This makes it highly conducive for drop sets and strips sets ultimately producing incredible increases in functional strength and size throughout the upper body especially the upper back, lats, and biceps.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Converging Overhead Landmine Press | #1,#2,#3 | 3 | 4-5 per side | 60-90" | 6 | 2" |
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Looking for a shoulder press variation that’s not only very joint friendly but also crushes the deltoids and upper body through a biomechanically efficient and natural movement path? Try this converging overhead landmine press that I demonstrate from a kneeling position.
When you examine the overhead press one could make an argument that the most natural path is to have a wider hand position at the bottom and a closer hand position at the top. In other words, the hand would be more lateral to the body in the stretched position & more medial toward the midline of the body in the top contracted position (i.e. converging path). This is simply indicative of the natural scapulohumeral rhythm that occurs in the glenohumeral joint during most pressing motions.
Unfortunately, it can be a bit tricky to replicate this motion with free weights although dumbbells and kettlebells do provide a moderate amount of freedom to slightly simulate this motion. However, this kneeling landmine press truly mimics the natural motion of the shoulder joint during an overhead press as it diverges (spreads away from the body) during the eccentric bottom position while converging (moving towards the midline) during the concentric top phase.
Ironically, many variable resistance machine companies over the years have attempted to replicate these biomechanical properties in their equipment, however, they typically feel semi-unnatural and awkward. This landmine variation on the other hand feels incredibly natural. As a bonus there’s some serious anteroposterior instability due to the rotational nature of the landmine station. If you press too far in back or in front of the body you’ll find it difficult to maintain balance. Simply put, this forces you to lock your mechanics in from a mediolateral component as well as an anteroposterior component.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Overcoming Isometric Barbell Suitcase Row | #4 & #5 | 3 | 3-4 per side | 60-75" | 7-8 | 3" |
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Although overcoming isometrics are typically performed in a bilateral fashion (both arms working at the same time) you can also perform them unilaterally using a barbell. With this in mind if, you're looking for an incredibly intense back and lat exercise to create post activation potentiation (increased neural drive, improved neuromuscular efficiency, and enhanced power output), try using this single arm overcoming isometric bent over barbell suitcase row. Here I have one of my bodybuilding athletes Ben Lai using it as we concentrate on building thickness, size, activation and strength throughout his upper back and core. The harder you pull against the pins, not only does this increase the motor unit recruitment throughout the entire back and lats, but your core must work harder and harder to resist rotation and stay square to the floor. Read the full article HERE.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Longitudinal Pivot Press Chest Press | #4 & #5 | 3 | 4-5 | 60-90" | 8 | 2-3" |
Main Exercise
Easier Alternative
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(Note: If the pivot press is too challening simply execute the optional incline dumbbell chest press as illustrated in the second video). Here I have my awesome athlete Ben Lai performing a pivot press. The pivot press in an exercise I wrote about last year discussing its effectiveness for safely & effectively applying eccentric overload to chest presses. Although my original post involved the t-bench setup (like a hip thrust), the longitudinal bench setup shown here is actually more challenging not only because of the narrower base of support but also because the lifter can’t use the sides of the bench as support for the arms in the bottom position. Besides providing a mix of flat & incline positions that equally targets both the upper & middle regions of the chest there is a very specific reason why this pivot press is so effective.
It’s a commonly accepted fact most individuals can’t handle as much weight on an incline position as they can in a flat press. However, we also know that muscles can produce 20-35% more force in the eccentric phase of a movement compared to the concentric. Unfortunately this means that during any traditional chest press we’re never taking full advantage of the added eccentric strength we have.
However, the pivot press changes all of this as it allows us to maximally overload both the eccentric & concentric portions of the lift simply by adjusting our body position between each phase of the press. In other words with the pivot press our body is placed in a more biomechanically difficult position during the stronger eccentric portion of the lift & in an easier position during the weaker concentric phase.
Simply put we can take advantage of both the biomechanical angular strength variances (strength differences between flat & incline positions) as well as the structural strength variances (force differences that exist between eccentric & concentric strength). In other words we’re essentially turning the movement into a biomechanical drop rep. Read more HERE.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Front Curled Squats | #6,#7,#8 | 2-3 | 3 | 60" | 4-5 | 3-4" |
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(Note: Perform variation #1). Although I use a variety of squats and lower body drills with my clients particularly eccentric isometric variations on traditional moves, there’s one squat variation I tend to use with just about every client due to its simplicity and effectiveness. It’s what I refer to as the front curled squat. Essentially you’re holding either dumbbells or a barbell in the top of a bicep curl position and performing squats. Yes, it’s that simple. Learn more HERE.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Incline Kettlebell Eccentric Accentuated Compound-Isolation Skull Crusher | #6,#7,#8 | 2-3 | 6-8 | 60-75" | 8 | 2" |
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This skull crusher variation is very unique but once you analyze each component you’ll understand why it’s so effective for targeting the triceps. The movement is actually a “compound-isolation” exercise in that the eccentric involves an isolation movement of the triceps in the form of a skull crusher while the concentric involves a compound movement in the form of an incline press. This allows the lifter to incorporate supramaximal loads (greater than your 1RM) on the eccentric or isolation portion of the movement without the fear of being able to complete the concentric movement. Incorporating this technique on the kettlebell incline skull crusher produces incredible stress and micro-trauma (a critical mechanism of muscle growth) as you’ll be handling approximately 120% of your max load during the eccentric accentuated phase skull crusher but roughly 60% of of your 1RM kettlebell incline press for the concentric pressing portion.
Although this same compound isolation protocol can be performed on flat or decline positions the incline allows the greatest relative workload (% of your 1RM) during the concentric pressing phase due to the fact the most lifters handle significantly lighter loads on incline presses than flat or decline positions. Instead of the concentric pressing phase becoming a semi-rest period that only serves as a means of re-setting for the next heavy eccentric, the incline press, particularly when performed with kettlebells actually involves a substantial relative workload that significantly taxes the surrounding musculature. In addition the pressing phase involves more activation of the lateral head and medial head while the supramaximal eccentric skull crusher predominantly targets the long head of the triceps. As a result you’ll affectively trigger hypertrophy and strength gains throughout the entire tricep region.
Finally the incline which emphasis tension in the stretched position combined with supramaximal eccentric loading creates substantial levels of muscle damage and micro trauma which are critical for maximizing the hypertrophy stimulus. ends up being highly favorable for eliciting enormous amounts of micro-trauma and muscle damage. Just be prepared to have incredibly sore triceps for several days although the size gains will be well worth the momentary discomfort.
To perform the movement lay on an incline bench set to 25-40 degrees. Using heavy kettlebells perform a negative accentuated skull crusher by pivoting at the elbow joint and lowering the weight slowly to the sides of your head. Once you reach the bottom, pull the kettlebells towards your chest and perform a standard incline chest press. Repeat this sequence for three sets of 5-6 repetitions. To increase the intensity, once your triceps fail and you can no longer control the skull crusher phase of the movement, try performing an additional 5-6 strict incline presses. Because your triceps will be pre-exhausted from the prior isolation sequence they’ll give out well before any other muscles making this protocol highly effective for stimulating size gains in the upper arms.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Dumbbell Curl with Eccentric Isometric Lunge | #6,#7,#8 | 2-3 | 4 per side | 60-75" | 7 | 2" |
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Although this is a combination lower body and arm exercise, the stimulus to the biceps is incredibly intense. While holding a dumbbell in each hand lower your body into the bottom of a lunge without touching your back knee to the ground. While holding the eccentric isometric (stretched position) of a lunge perform smooth and controlled reps of bicep curls while pausing in the top and bottom position of the curling motion. There are several benefits of this unique protocol including increased tension in the contracted position as well as the fact that it forces the lifter to eliminate momentum as swinging and cheating will cause the lifter to lose balance.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Glute Bridge Head-Off Pullover | #9 & #10 | 2-3 | 6-8 | 60" | 7-8 | 2-3" |
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This is a unique pullover variation using a glute bridge, head off protocol. Here are 4 reasons why this is so effective not only for building functional mass and hypertrophy but also for eliminating joint stress and faulty posture.
1. ELIMINATES EXCESSIVE ROM AT THE SHOULDER JOINT.
Excessive range of motion on pullovers is a very common mistake. Similar to other movements, the goal should be natural and optimal range of motion not maximal range of motion. In fact pullovers are often considered a semi high risk exercise for individuals with shoulder issues. This is predominately because most lifters use too much range of motion and overstretch in the bottom position.
This glute bridge variation eliminates this issue altogether as allowing the dumbbells to extend too far back will make it feel like the lifter is going to tilt off the back of the bench. This also causes the lifter to instinctively slow down the eccentric phase in order to eliminate excessive momentum that might pull them off the bench. As a result this builds more functional strength and hypertrophy not to mention taking stress off the shoulder joint.
2. CREATES A BETTER DECLINE BENCH
Performing pullovers on a decline is one of my favorite upper body movements. Not only does it crush the lats, chest, shoulders, and triceps, but it also provides more constant tension, similar to how a cable or machine would. That’s because the force vectors involved with a decline angle help maintain constant tension by pulling on the targeted musculature throughout the movement unlike the flat position where tension is predominantly at the bottom portion of the movement.
Unfortunately, the decline pullover performed on a decline bench minimizes one of the key benefits of pullovers which is core and abdominal recruitment. Although the core is still working during traditional decline pullovers, the intensity of activation to the core is less than in other variations where the legs are free, predominantly because the legs are simply hanging from the decline support pads. When the core musculature isn’t firing at the same intensity, particularly during pullovers, it can lead to excessive range of motion and destabilization at the shoulder joint. That’s because there is a direct correlation between core activation, spinal rigidity, and shoulder stability.
When the core is intensely engaged, it helps keep the spine in a more neutral position. In turn this assists in centrating and packing the glenohumeral joint into the most biomechanically sound and stable position. Eliminate this effect and the chance of performing pullovers with excessive range of motion becomes more likely especially since over-stretching in the bottom of a pullover is already a common mistake. Performing pullovers with a glute bridge turns the movement into a decline variation but eliminates the common pitfalls of decline pullovers.
3. ELIMINATES EXCESSIVE LUMBAR ARCH
Excessive lumbar arch is another common problem on pullovers due to the significant extension forces attempting to extend the torso and spine. The glute bridge head-off pullover is one of the most effective pullover variations for eliminating this issue.
When it comes to minimizing excessive lumbar arch and extension, the key is simultaneous activation of the anterior core and posterior chain. Eliminating excessive range of motion at the shoulder joint is also another critical factor as excessive stretching in the bottom position also tends to extend the lumber spine. The decline glute bridge pullover represents the perfect variation for eliminating these issues as it incorporates all of the aforementioned anti-extension features.
In essence the core and posterior chain must work overtime to keep the body from over-extending in the decline position. Lack of core tension, weak posterior chain recruitment, or excessive range of motion will literally make it feel like the lifter will flip off the back of the bench. Besides eliminating excessive lumbar extension, this is one of the most intense pullover variations you’ll ever attempt as the degree of full body tightness and intramuscular tension is through the roof.
4. PROMOTES IMPROVED POSTURAL ALIGNMENT.
I’m a big fan of incorporating head-off training protocols for a number of supine exercises (read more about the Head Off Protocol Here). That’s because it eliminates cervical compression that typically occurs when the base of the head is pressed into another surface. Reducing these compressive forces and allowing cervical elongation to occur not only improves neck strength and postural alignment it also allows optimal t-spine extension to occur. In turn this optimizes scapulohumeral rhythm and glenohumeral joint positioning as the shoulders can maintain a more centrated and packed position without moving into excessive internal rotation - a common problem when the neck is pushed into cervical flexion.
The head-off glute bridge pullover is one of the most effective variations for instilling these optimal postural mechanics as it promotes improved spinal alignment and proper shoulder positioning. In fact, this particular pullover variation is surprisingly shoulder friendly due to the optimal mechanics it ingrains.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Marching Planks or The Impossible Double Stability Ball Pushup | #9 & #10 | 2-3 | 10' front/back or 20" per side | 60-90" | 7 or 10 | N/A |
Main Option | Easier
Alternative Option | Harder
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EASIER OPTION
If you're looking for an excellent dynamic warmup as well as full body finisher exercise try this simple yet brutal marching plank protocol as demonstrated by one of my awesome clients Matt Jordan. This drill can be performed in a lateral fashion, forward fashion, or moving backward each of which has their own benefits.
HARDER OPTION
Here's a fun and unique challenge to try next time you have access to 2 stability balls. Be prepared - it's tough!
| EXERCISE | DURATION | # OF DRILLS | REST BETWEEN DRILLS | RPE |
|---|---|---|---|---|
| Low Intensity Interval Cardio | 30 minutes | 4 | 10-30 seconds | 4-7 |
High Intensity Interval Cardio (HIT)
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