moving to the third stair) and finish your set. Dont sweat it! Can also be performed with a TRX or Rings. Hollow Body Hold; Modified Hollow Body Rocks; Plank; Birddogs; V-situps; Deadbugs; Laying on your back, tuck your knees and hold them to your chest. If a pause is prescribed, pause at the bottom of the squat for the prescribed duration, focusing on maintaining tension throughout your body as you resist the barbell. Keep constant tension here, and try to avoid resting the cable at the bottom. Before I was trying to workout six days a week for multiple hours. Laying on a bench, hold a EZ bar above your body directly above your shoulders. Control your pace and do your best to keep your hips and shoulders square and balanced despite the resistance. Split Squat Variations; Lunge Variations; Box Step-Up Variations; any other unilateral lower body exercises. Keeping your arms straight, pull the band until your arms are stacked directly over your shoulders (perpendicular to the floor). You should have a straight line from knees to hips to shoulders. Raise hands to shoulder level. Option to scale down by using the modified variation by tucking your knees and holding them to your chest while performing your rocks. Can also be performed seated on a bench with a band around your ankles, with the other end secured against a strong anchor. Lie face down on a bench with legs hanging off the bench. Control your slow negative and keep your back flat. Meg Gallagher, also known as Meg Squats, is a weathered strength coach, powerlifter, and YouTube personality. Return the start position and repeat. Starting with feet together, take a step forward and perform a lunge. Set up a band wrapped to a high anchor (bannister, door hinge, pull up bar, etc.). Perform the eccentric portion of the squat, after getting out of the hole of the squat on the way up, change directions and return to the bottom, then stand all the way back up to complete the rep. One and a quarter barbell squat variations (low-bar, high-bar, front squat, safety bar squat, etc.). Without moving your upper arm, hinge at the elbow and lower the weight in a controlled manner towards your skull, stopping a few inches above your face. For the L-Sit Walk variation, press both hands into the floor and raise hips and inch hips and heels backwards. In other circumstances, you may feel exceptionally strong and well-rested, in which case an explicit percentage may be underestimating your potential in that session. Do not completely lockout knees, but take note to keep legs more intentionally straight and maintain the same knee angle and a vertical shin during the entire repetition. Continue descending until you feel a light to moderate stretch in your hamstrings and/or glutes. You can perform this 3-Position Tricep Burnout with any number of variations, but we recommend picking 3 exercises with different tricep (humerus) positions relative to your torso. Perform these with a slow and controlled tempo for the prescribed reps. Skullcrushers; OH Tricep Extension; Dips; Any other tricep exercises. For the Hollow Body Rock variations, the goal is to maintain your hollow body position throughout the motion while rocking back and forth. Once you drive your knee up high though, the B-Skip differs from the A-Skip in that rather than driving your foot straight down to the ground, instead you want to extend your knee and reach your foot forward before driving to the ground. You should have a straight line from knees to hips to shoulders. Focus on keeping your ribs tucked down and continue pressing the low back into the floor. Perform these with a slow and controlled tempo for the prescribed reps. Descend into a squat, and as you progress through your range of motion, the band will pull your knees forward. Once your torso is near parallel to the ground, reverse the movement and return to an upright position. Any other cardiovascular movement that helps you raise your heart rate,increase blood flow, and provide a dynamic stretch. Side Plank: Get into a side plank position and raise + hold for 7-10 seconds, then lower back to the ground with control. Tempo Front loaded (DB, KB, barbell) squat; Pause squats, any isometric squat work. Hold the band with one hand, pointing your elbow directly behind you so that your humerus (upper arm) is parallel to the floor and positioned behind your torso). Keep your elbows close to the side of your head and return to start position. Repeat for the prescribed time or reps, moving back and forth if space is limited. Lift your hips off the ground, and maintain that position for prescribed amount of time. For an added challenge, lift your feet a few inches off the ground, and hold them elevated while performing your repetitions (see the Advanced demo above). Do your best to keep constant tension here, maintaining your arms extended and parallel to the floor. For the kneeling variation, start in a half kneeling position. The back foot should support like a kickstand (we recommend only using the ball of your foot for balance), with most of the weight should be on your front leg. Starting with a bench perpendicular to your body, grip the surface or edge of the bench with your hands. I enjoy each of the training blocks and like knowing that everything in the program is there for a reason, and incorporating new exercises into my training has been easy and fun. The misinformation is unfortunate because lifting has tremendous benefits when it comes to health, weight loss, and shaping the body. Hold a wall or squat rack for balance if needed. Standing with your back to the anchor, straddle the band, and pull the handles through your legs and lockout the hips by squeezing your glutes. While at the peak of your rep (and in the air), clap your hands together, then return them to the position and catch yourself before you descend into your next rep. Return both feet together, and then repeat with the other foot. Banded Deadbugs; Birddogs; V-situps; Hollow body holds; Bear Crawls. After youve completed your reps in Position 2, immediately move to Position 3, elevating your hands further (e.g. Raise hips off the floor until your body forms a straight line. Repeat in reverse, moving one arm then the other from hand to forearm back to Low Plank. Stop at parallel and return to the start position. Diamond Push-Ups; Traditional Push-Ups; Close Grip Bench Press; Skullcrushers; Rope Pushdown; Bench Dips; Chest Dips. Can be performed with an EZ Bar or straight bar. Grab the band (or rope) with a double overhand grip. Ensure that you are warm before you sprint at max effort, and we recommend some moderate speed running before going into your full sprint. Banded Front Raise; Seated DB Shrug; Seated EZ Bar Shrug;DB Front Raise, Cable Front Raise; DB Overhead Press. Press overhead similar to a DB or BB overhead press. Place your forearm on the ground with your elbow directly under your shoulder, then raise your hips off the ground. Hip Adduction Machine; Copenhagen Plank or Raises; Goblet Squat with Adduction. Alternating Side Lunge; Pistol squat; Single Leg Press; any other unilateral lower body movement. Pause and flex your tricep while holding the weight at the top, then return to the start position and repeat. Set up on a flat bench with your head, shoulders, and butt on the bench and your feet on the floor, while holding a pair of dumbbells one in each hand. To perform EZ Bar Curl 21s, grab an EZ Curl Bar with an underhand grip and start by completing 7 partial reps through the bottom half of the range of motion, 7 reps for the top half of the range of motion, then 7 reps as full range of motion this is one set. Side Plank; Paloff Press Wood Chops; KB Windmills; Turkish Getups; Suitcase Carries. For 2-Up, 1-Down Hamstring Curls, set up on a hamstring curl machine (seated or lying). Anchor a band below your feet, and hold one end in your hand. Start in a kneeling position with enough room to extend forward. Other Modified Hollow Body Hold; Hollow Body Rocks; Plank; Birddogs; V-situps; Deadbugs; Laying on your back, keep your arms down at your sides and extend your legs. Hinge at the hip with minimal bend at the knee to get in a pulling position. **Please ensure you are using your Training Max as defined in the popup or FAQ below, as this will best set you up for long-term sustainable progress.**. Focus on squeezing and flexing your biceps as you resist the band tension, holding for the prescribed time. Over successive weeks of training, we can build a tolerance and improve our work capacity from a fatigued state, which increases our ceiling for absolute strength down the road. Sitting on your butt with your knees bent and arms to your side and planted into the ground, engage your abdominal muscles and hold your torso so that you are leaning back 45-degrees off the floor while lifting your feet off the ground as well (your only point of contact with the ground should be your butt and hands). Rotate your trunk towards the ground on your kneeling side. Youve now completed 1 rep per side continue for the prescribed repetitions. Replace that hand to the ground, then repeat on the other side. The closer you are to being vertical, the harder the push up will be. We have free programs, customized plans, and awesome videos on our social channels. Repeat for the prescribed repetitions or time. Retract your shoulder blades. This is a three-exercise giant set, intended to be performed continuously with no rest in between exercises. Push-Ups, Modified Hand Stand Push Ups, DB Bench Press, DB Chest Flys. From an extended position with your arms starting away from your body and a slight bend in the elbow, bring your arms together until they meet in front of you. These can also be performed as Bodyweight only, or loaded with a DB on your hips rather than a Barbell. Perform the prescribed number of reps (or to failure, if prescribed as an AMRAP). That is one repetition repeat until youve completed the prescribed number of reps. DB Windmill, Turkish Getup, Half Turkish Getup, Russian Twist. Take position sitting upright on a bench, block, or chair, with a short band wrapped around your knees and your legs together. The band will add pressure to your forearms to internally rotate, and your goal is to resist that pressure (through external rotation) throughout the range of motion. To scale harder, perform flat on the floor (palms down), descending until your entire forearms are against the floor, then pressing your body back up by extending at the elbow, like a skullcrusher. While that may feel discouraging at first, taking one step back in your Training Max will act like a deload over your longer term macrocycle, and give you room to build momentum as you ramp back up from week-to-week based on the suggested adjustments in your training notes. Lay on your side with your feet under a bench or elevated surface. Using a bench or box, place same side knee and hand on the surface. Grab a handle in each hand, and step forward so there is some tension in each arm. 3-Position Cable Curl; 3-Position DB Curl; Any Bicep Burnout of 15+ reps to failure; Barbell Curl, Concentration Curl, Cable Curls (V-Bar or EZ Bar attachment), Preacher Curls, Alternating DB Curls, Hammer Curl. Can be weighted with DBs in both hands, or holding a DB or KB in front of you to act as a counter balance. Set up under a strong, sturdy table or desk (if possible, ask a partner or family member to spot by supporting the table and ensuring it doesnt tip). Aim to maintain a straight line in your body, from feet to knees to hips to shoulders. Perform squats to depth while keeping an upright torso. Your competition (or strongest) style bench press. Can also be performed seated. When your elbows reach parallel with your torso, perform a slight pause to avoid any momentum (unless a specific pause or tempo is prescribed) and control the movement back to the starting position. While keeping your knees fairly straight, raise one leg towards the ceiling with control, and bring back down. Sitting on the floor in front of a bench, roll the bar so it is over your hips. Fire Hydrants, Banded Lateral Walk, Monster Walk, Clamshells. Pause in a stable position when you land, then stand up fully to ensure you are stable before stepping off the box. Think about leading the pull with your elbows, tucking your arms back to your torso throughout the repetition. ); Any other back or lat focused exercises. Single Arm Banded Row; Chest Supported Row, Single Arm Lat Pull Down, DB Row. Maintaining a fairly upright position, descend in a squat. Laying on a bench, hold a DB above your body directly above your shoulders. Then, drive your heel into the floor and extend your knee back to the start position by squeezing your quad. Begin your banded chest press by squeezing and contracting your pec while pressing the band until your arm is straight in front of you. Complete the hip thrust with both legs, then at the top of the rep, extend one leg. Unlike a traditional Copenhagen Plank where your foot/ankle is the point of contact on top of the bench, a Modified Copenhagen Plank is scaled easier by instead anchoring at the knee (bent 90-degrees), and placing your shin along the bench shortening the lever arm created by your body. Stand and hold an EZ Curl barbell with an overhand (pronated) grip, palms facing down/towards your body. This movement can be performed in a number of different planes, (high-to-low, parallel, and low-to-high, labeled from where the pulley is set to where your hands finish the movement). Place hands out to the side for support. Perform these lying face down on an Incline bench. This variation can add a greater hamstring and posterior stretch, as well as better reinforce hingeing mechanics as you start in a biased position that naturally encourages you to push your hips back during the repetition. Lie on your back with legs extended. Neither are inherently right or wrong, and we recommend training a combination or alternating (for balance), or whichever is more comfortable for you. By incorporating RIR into your programming, we can be a bit more nimble and allow for some flexible auto-regulation in your training. On a good day, this is a weight you might be able to hit for 2-3 repetitions when just starting out. Press back up to standing by pushing your feet into the floor and your shoulders back into the bar. Ensure you are set up far enough away from the anchor so that there is tension on the band when your leg is fully extended. By programming based on a Training Max you could hit on any day of the week (similar to the concept of a daily minimum), we are able to plan a progression that keeps you moving forward on both your best and worst days and everything in between. Retract your shoulder blades and raise your thumbs towards the ceiling. Laying on the ground on your side, bend your knees 90-degrees while maintaining extended hips you should have a straight line from knees to hips to shoulders. For another challenging variation, perform these as Elevated Single Leg Glute Bridge by placing your rooted foot on an stable elevated surface (like a box, bench, or stair) before performing your reps. For full size plates, we recommend using a block height of 1-4 this tends to be enough to overload the movement, but not so high that our mechanics, pulling technique, start position, and bar path are drastically different. Do your best to not allow any movement other than rotation here your elbow should ideally not move up, down, forward or backwards. moving from the bottom stair to a second stair) and complete the prescribed reps here. Keep your arms straight and hanging down in front of you. Taking a half kneeling position (right knee down, left knee upright), grab the handle with the same side hand that is kneeling on the ground. By starting with a more conservative Training Max, you will better set yourself up for long term progress as intensities climb, and ensure that you can still complete the planned work on even the worst of days while pushing for new PRs when things feel great. Walk the hands out away from your body into plank position, then walk the feet to meet the hands. This progression is a great developer of strength and coordination for the Turkish Getup. Hold it and continue squeezing while at the top (aiming for 2-4 sec each rep unless specified otherwise), then repeat for the prescribed repetitions. Aim to maintain a straight line in your body, from feet to knees to hips to shoulders. Lower the weight with control, allowing the bar to reset completely on the ground before taking your next rep. Start standing upright with a single KB beside one foot, and feet roughly hip width apart. This is a fairly advanced exercise, and you may find it helps to press yourself up with a push-up to get some momentum going from the beginning. Lower and repeat for prescribed reps. Return to the starting position and repeat the process for the prescribed number of reps. Switch legs, and repeat to complete your set. Hinge at the hip with minimal bend at the knee to get in a pulling position, and reach down and grab the band. Perform curls for the prescribed reps, including any noted tempo (pausing at the top of the curl, if prescribed). While in the bridge, perform reps of banded abduction, pushing the knees out and returning to the start with control. This is a useful tool in prescribing or adjusting loads based on how challenging a set feels to the lifter. Maintaining this position, finish with Banded Front Raises for the prescribed reps/time. Good mornings; Supermans; Reverse Hyperextensions; Romanian Deadlifts; Laying on your back, raise arms directly over shoulders and knees over hips, with shins parallel to the floor. are so clear and the GIFs really help me check if I understood the textual explanation. Set up in a conventional deadlift position, with a kettlebell between your feet. Set up a band or cable pulley with a single handle attachment in a low position. Hold the position for 10 seconds, then relax and switch sides. Aim to maintain a neutral spine and maintain that straight line from your shoulders through your head. Start by performing Prone Incline (chest-supported) Rear Delt Flyes for the prescribed reps/time, then immediately from the same position, perform Y-Raises for the prescribed reps/time. Pause at the top of the motion and return to the starting position. 3 sets of 6 reps), hold the position for 2-3 seconds for each repetition before returning to the floor. ); Leg Press variations (especially glute focused, such as wide stance or feet further in front of you); Step Up, Lunge, or Split Squat variations. Grip a pull-up bar slightly wider than hip width apart, palms facing away from your face (supinated grip). Each non-deload week, well provide instructions on how/when to change your Training Max to fine-tune the prescribed intensity to your individual capacity. To scale to a more challenging intermediate variation, perform Hanging Knee Tucks on a pull-up bar. Lie on floor with feet flat on the ground and a band just above the knees. Like Ascending sets, AMRAPs are a form of autoregulation (something that allows us to adjust training based on individual performance variations day-to-day and week-to-week). Can be performed in place, or inching forward. Squeeze your butt and drive your feet through the floor, extending until your hips are in line with your torso. Repeat for the prescribed time or reps. Keep constant tension here, and try to avoid resting the weight on your thighs at the bottom. From there, you have the ability to upload a front, side, and backphoto. Place one foot flat on the floor (bending that leg at the knee and hip). I had been training at the gym for three years and never seen such a huge improvement in my biceps. Complete for the prescribed reps, then repeat on the other side before taking any rest. Stand up straight and hold a dumbbell in one arm, with the weight in front of the thighs. Slider Mountain Climbers, Slider Pike, Slider Fallouts, Planks; Hanging Leg Raises; L-Sit. Perform for the prescribed repetitions, then repeat on the other side. Grip the sides of the bench firmly with the upper body. Clamshells, Clamshells with Hip Extension, Fire Hydrants, Banded Lateral Walk, Monster Walk. Perform the half kneeling windmill to shift the weight evenly on knee and foot, then press into your heel to stand. Return your hand to the ground with control, then repeat for the opposite side. Keep feet in contact with each other and raise upper knee as high as possible, without moving the hips or pelvis. Control the speed and distance the bar travels by engaging the core. Maintain an extended arm position and raise the cable from in front of your hips/thighs to up over your head. Shins should be close to perpendicular to the floor at the start of the pull. Raise the shoulders, head, feet by extending the back and squeezing the glutes. Pull the weight directly towards your face while keeping the upper arms parallel to the floor. However, everything is written intentionally to optimize YOUR progress. Begin the rep by reaching your hips back while allowing your torso to tip forward, focusing on maintaining a strong and rigid trunk as you descend. For the single arm banded OHP, set up similar to the regular banded version, but use just one hand to press against the band. Hold a weight (kettlebell, dumbbell, etc) with one hand and walk. Bend elbows to descend the torso, hips and chest to lower, coming close to touching the ground. Repeat for the prescribed time or repetitions. Repeat with the alternate leg leading. Repeat for the prescribed number of repetitions, then rest. Can be performed single arm (when using DBs, KBs, or a Hammer Strength row machine) or with both arms simultaneously, unless specified just perform the prescribed number of repetitions as reps per arm (e.g. These can also be prescribed isometrically as a Banded Front Raise Hold. You should feel a light stretch in the abdominals. Focus on driving your elbows back, squeezing your shoulder blades together during the contraction, and allowing the cable to return to a deep and reaching start position, protracting your shoulders and stretching your lats. Legs and arms go out at the same time, then legs and arms come in at the same time. May also be prescribed with different rep ranges (e.g. With a bit of space in front of you, perform high knees by driving one knee up to wards your torso, then alternate and perform the same movement with your other leg after your first foot touches the floor. Tighten the upper back, brace the core, then push your hips back and hinge tipping your torso towards the floor with minimal bend at the knee until you feel a light stretch in your posterior chain (hamstrings, glutes, and even adductors). Extend your hips into the bridge position. A program is a system of training designed to achieve a goal, which in our case, is to get jacked and strong as heck. While thesephotos(and relaxed posingingeneral) are not always the most flattering, they can provide us with useful objective data when evaluating your progress. To scale easier, perform on a higher bench, set of stairs, or against a wall. Bodyweight Leg Extension, Leg Extension, Bodyweight Lunge. Secured against a strong anchor the starting position low position ; Single Leg press any! Of 6 reps ), hold the position for 2-3 repetitions when just starting out knee back to Plank! Kb Windmills ; Turkish Getups ; Suitcase Carries hold a EZ bar Shrug ; seated EZ bar your... 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