Intense Workout
- Lower Body Emphasis -
Workout Summary (+ Click to Enlarge)
See Below for Your Detailed Workout Walkthrough
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Squat Stance Deadlift | #1 & #2 | 3 | 3-4 | 90" | 8-9 | N/A |
Main Exercise #1 Option
Alternate Option
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(Note: The alternate eccentric isometric trap bar deadlift is recommended predominantly for those who have low back issues). The squat stance deadlift - a tweaked version of legendary powerlifter Ed Coan’s sumo deadlift - is a more joint friendly and conducive deadlift for maximizing strength, hypertrophy, and performance. When it comes to proper execution of the squat-stance deadlift the position and mechanics should feel very simple and natural. If you were going to pick up a heavy kettlebell, stone, or any heavy object off the floor this is the position/technique you would most likely assume.
To executive the squat stance deadlift properly you must remember to concentrate on five key areas, specifically (1) foot positioning, (2) stance, (3) hand placement, (4) hip, torso, and knee positioning, and (5) the pull (Read more HERE). In total, the squat-stance deadlift is the most natural, safest, and most effective deadlift technique for improving strength, size, and movement mechanics. Watch video tutorial for a detailed overview on how to properly execute this great lift.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Deconstructed Box Jumps | #1 & #2 | 3 | 3-4 | 60" | 5-6 | 2" |
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Use moderate size box but focus on achieving maximal height with each repetition.Want to know one of the key secrets for maximizing jump performance??? Work on jumping and landing mechanics. And no, that doesn’t require a tall box as demonstrated by NFL superstar DeAngelo Hall in this video. In fact using a shorter box is ideal for teaching proper box jump and depth drop/drop jump mechanics. The key is having the intention to jump with max or near-max power regardless of the height of the box and sticking each position. Read the full article HERE.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Anti Rolling Barbell/Dummbell Lunges on Foam Roller | #3 & #4 | 3 | 3 (per side) | 90" | 7-8 | 4" |
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This variation is simple yet incredibly challenging. Simply place your back foot on the foam roller and perform any type of lunge (barbell, dumbbell, goblet, etc.) while using an eccentric isometric protocol (slow eccentric followed by a pause in the bottom position). Placing the back foot on the foam roller provides several unique features that literally helps to clean up lunge and split squat mechanics within seconds. Here are 6 common problems this variation addresses. Read more HERE.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Single Leg Trap Bar Ab Rollouts Bottoms Up Handles | #3 & #4 | 3 | 4 per side | 60" | 8-9 | 1-2" |
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(Note: If you don't have access to a trap bar simply use a standard barbell). This may not look like a large or difficult movement but performing ab rollouts with a trap bar (particularly with the top handles) is one of the most challenging anti-extension core exercises you’ll ever attempt. I recommend starting with the kneeling variation, then progressing to the bottom handles, before progressing to the feet. The trap bar rollout has several distinct benefits over other ab rollouts.
The trap bar provides a substantial leverage disadvantage in comparison to a normal ab rollout making the concentric phase (the portion where you roll the weight back to the starting position) exponentially more difficult thereby maximizing intramuscular tension to the core. Trap bar rollouts also crush the lats, triceps, chest, & shoulder stabilizers similar to pullovers.
They’re much more shoulder friendly because of the wider neutral grip. Most if not all ab rollouts involve a close pronated grip which can commonly cause shoulder issues when performing any type of repeated shoulder flexion/extension pattern. This variation resolves that.
Trap bar rollouts help eliminate sagging hips & excessive range of motion via hyperextension that so many liters employ with rollouts. If you roll out too far with these not only will it be nearly impossible to pull the bar back to the starting position but the bar will also twist & rotate rather than staying parallel to the ground. That's because too much force will be driving into the bar with horizontal force vectors rather than vertical force vectors.
Besides adding weight to the lifter’s back one of the best ways to progress this is to simply add load to the barbell as the heavier load creates greater friction forces the lifter must overcome to move the bar back to the starting position.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Javelin Floor Press w/Leg Raise | #5 & #6 | 2 | 4-5 | 60" | 5-7 | 2" |
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If you’re looking for one of the most physically demanding chest press variations you’ll ever perform, look no further than this single arm Javelin floor press performed by my NFL athletes Jarius Wynn. Besides blasting the chest, shoulders, and triceps, this variation absolutely crushes the entire musculature of the core and abs particularly when the athletes employs a leg raise throughout as shown in the video. That’s because the anti-rotation, rotary stability, and anti-lateral flexion elements typically involved with any single arm press are even further magnified when the legs are elevated as the athletes is unable to create a stable foundation to press from.
In addition, because the lifter is resisting rotational forces, the bar also has a tendency to drift laterally and pull the athlete into shoulder abduction. To resist these abduction forces the athlete will need to fire their chest similar to an isometric chest fly throughout (i.e. adduction), in order to keep the bar close to their torso.
Lastly, using the javelin barbell protocol requires incredibly strict form and controlled mechanics as anything less will result in the barbell tilting and twisting in an uncontrollable fashion. This has a tremendous effect not only on improving chest pressing mechanics but also for stabilizing the shoulder joint and promoting optimal scapulohumeral rhythm.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Bent Over Barbell Row & RDL Combo | #5 & #6 | 2 | 3x2 (see notes) | 75" | 5 | 2" |
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Each rep you will perform one RDL and two rows as shown in the video (one will include 3 RDL's and 6 rows). The RDL and Row is a great combo lift for targeting the entire posterior chain including the upper and lower back, glutes, and hamstrings.
This is also one of my favorite methods for using on bent over rows. Here's why. On bent over rows it’s quite common that as the set progresses, the low back and spinal stabilizers can slowly begin to fatigue. As a result you’ll often see form and postural alignment gradually deteriorate throughout the set. Rather than holding a single bent over position and completing all repetitions of the rowing movement, a better solution is to reset after several repetitions by performing an additional RDL and repeating this several times per set.
For instance rather than perform 1 hinge then holding that for an entire set of 8-10 repetitions, try performing an RDL, then 2-3 Rows, then repeat that sequence until you’ve accumulated 8-10 total rows. Each time you stand up and perform an RDL motion you’re able to re-set the spine and allow the low back musculature to have momentary rest before repeating the sequence several times for the set. Not only will your form be significantly more dialed in but your low back will be less likely to fatigue and give out before your upper back. As an added bonus the modified rest pause or cluster set protocol allows the lifter to handle heavier loads ultimately leading to greater strength and mass gains.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Bottoms Up Plate Press | #7 & #8 | 2 | 3-5 | 75" | 5-6 | 2" |
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This is one of the most demanding variations of the overhead press and a suitable alternative to the traditional bottoms up kettlebell press. However, since we're keeping the RPE to 4-5 ensure you're doing this exercise with lighter weight plates.
If you've ever tried a bottoms-up press with kettlebells, you'll immediately understand the difficulty this next exercise poses. The bottoms-up plate press is done in the exact same manner as the kettlebell version, only using plates, but the height of the plates as well as their awkward nature makes this a more grueling variation. Remember, as the plates get heavier, they also get taller and harder to balance. Be prepared to focus like a Jedi as this may be one the more difficult exercises you'll ever attempt.
If it still doesn't provide enough of a challenge you can always try these in a kneeling fashion on a bench. This is another one of my personal favorites for both exposing and correcting dysfunctional mechanics throughout the body as anything but perfect technique will result in a failed attempt.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Trap Bar Pullups | #7 & #8 | 2 | 4-6 | 01:00 | 5-7 | 2" |
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(Note: If you don't have access to a trap bar simply use a neutral pullup grip). 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 by my awesome client Matt Jordan. There are 5 specific reasons why using the trap bar is so effective for pullups.
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.
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 incredibly important not just for maximizing back activation but for joint health and upper body mechanics. 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.
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.
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.
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. Read More HERE.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| 1.5 Protocol High Bar Squats | #9 & #10 | 1-2 | 5-7 | 75" | 8 | 3" |
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Perform with either a straight bar or safety squat bar as seen in the video. The 1.5 squat technique is a highly effective squatting protocol to crush your legs including the quads, hamstrings, and glutes, as well as the 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.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Bulgarian Bent Over Dumbbell Row & RDL | #9 & #10 | 1-2 | 10 | 90" | 6-7 | 2" |
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Perform 5 reps on each foot position for a total of 10 reps per set. Grip strength is a critical component of training not only because of the impact it has on promoting overall strength and loading capabilities but it also improves muscle function and body mechanics. That’s because a strong, tight grip helps pack the shoulder joint into its most centrated and biomechanically sound position thereby improving stability while also minimizing stress to the surrounding connective tissue. Additionally many strength athletes have found that as their grip, forearm, and hand strength improves, all of their other numbers increase as well.
Furthermore performing compound movements in conjunction with intense grip activation such as plate pinch or dumbbell pinching squats, lunges, hinges, carries, rows, and presses promotes increased full body tension and spinal rigidity. That’s because intense grip activation has shown to create a neurophysiological phenomenon known as concurrent activation potentiation (CAP) or irradiation which helps increase neural drive to the working extremities due to reduced energy leaks and full body activation. Essentially this is a fancy way of saying that the drills force you to stay tight and locked in. As a result not only does the individual experience greater muscle activation but they typically experience improved stability, motor control, symmetry, spinal alignment, mobility, and movement fluidity due to increased neuromuscular activation.
This particular combination is absolutely brutal as it torches just about every muscle in the posterior chain from head to toe while also blasting the core, arms, and grip. As an added bonus it does wonders for improving hip function, and balance.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Barbell Shin and Calve Raises | #11 & #12 | 2 | 10 | 60" | 7-8 | 3" |
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For the EI hole of three seconds you'll instead be holding the concentric portion for three seconds. 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.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE |
|---|---|---|---|---|---|
| Dumbbell Farmers Walk Max Distance in 20" | #11 & #12 | 1 | 20-30" | 60" | 7 |
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Pick up two heavy dumbbells and walk as far as possible (back and forth in a hallway is fine) for 20 seconds. Don't let the head poke forward, keep perfect spinal alignment (from head to hips) throughout. Keep core tight.
| EXERCISE | DURATION | # OF DRILLS | REST BETWEEN DRILLS | RPE |
|---|---|---|---|---|
| Low Intensity Interval Cardio | 30 minutes | 8 | 10-20 seconds | 4-6 |
Low Intensity Interval Cardio
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Notes (Scroll Down)
Today’s workout will focus on using various cardio machines while also attempting to optimize posture, body mechanics, foot and ankle alignment, and overall form. There will be 4 cardio stations and each will be performed for 5-7 minutes. Before each station the athlete will perform 4 activation drills to help ensure optimal mechanics and form during the cardio phases.
The activation sequence will involve the following 4 exercises. 1) Standing band row or seated cable row with eyes closed for 6-8 slow eccentric isometric reps, 2) Single leg stand with arms overhead and tall posture for 20 seconds per leg, 3) single leg plank for 10 seconds per leg, and 4) eccentric isometric lunges on each leg for 3 reps per side. Again, these will be performed 4 total times throughout the workout (one round before each of the following 4 cardio stations).
Cardio Station #1 will involve the upright bike with tall posture and proper shoulder mechanics throughout (shoulders down and back).
Cardio Station #2 will involve an incline treadmill walk at incline of 5.0-7.5 and speed of 3.8-4.5.
Cardio station #3 will involve the seated rowing machine at moderate to moderately intense pace throughout will maintaining tall posture throughout and tight core.
Cardio station #4 will involve any elliptical of your choice focusing on tall posture, head alignment, and relaxed traps/shoulders.
