); Leg Press variations (especially glute focused, such as wide stance or feet further in front of you); Step Up, Lunge, or Split Squat variations. Throughout the repetition, aim to keep your scapula depressed (shoulders down, lats engaged) and maintain a tucked rib cage, allowing your abs to control the movement. Start in a quadruped position. Regular or Modified Push-Ups, DB Bench Press, Machine Chest Press, BB Bench Press variations; Subs for Close Grip or Diamond Push Ups include more tricep dominant exercises (Skullcrushers, Rope Pushdown, Dip variations, etc). Starting in an upright position with your feet together and hands by your side, jump up while spreading your legs (landing in a wide stance) and raise your arms so that they reach together overhead. Start by performing Close Grip Push-Ups for the prescribed reps/time, then immediately grab a dumbbell and perform Overhead Tricep Extensions for the prescribed reps/time, followed by Bench Dips for the prescribed reps/time. Perform these with an overhand grip unless specified otherwise, such as neutral grip or supinated (underhand) grip. Set up a band to an anchor at or slightly above your shoulder-level, holding the band with both hands in a pronated (overhand) grip. Unlike any type of oblique twist (where you actively are rotating your torso), our goal with these is anti-rotation, similar to a Paloff Press. With a bit of space in front of you, begin by marching (for warm ups) or running/sprinting (for working sets) in place while driving your heels back to your butt. Start on a quadruped position on hands and knees. Control the weight on the way back to the bottom. Barbell/Bentover Row; Pendlay Row; Dumbbell Row; Inverted Row; Chest Supported Row, Single Arm Lat Pull Down. Supermans; Hollow Body variations; Birddogs; V-situps; Deadbugs. Banded Lateral Raise; DB Lateral Raise; Prone Incline Y-Raise; Overhead Pressing variations; any other shoulder exercises. 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). To scale to a more challenging intermediate variation, perform Hanging Knee Tucks on a pull-up bar. Keeping the upper arms stationary, and curl the bar forward and up while contracting the biceps. Ensure you are far enough away from the machine so that there is tension on the cable at full extension. Start in a plank position with palms on the floor, with your hands together under your chest index finger to index finger and thumb to thumb, creating a diamond between your hands and balls of the feet on the ground. Maintain your bridge position during your entire set, and keep tension on the band during and between each rep where possible. Hold for a moment at the top. Standing with your back to the cable, straddle the cable and pull the handles through your legs and lockout the hips by squeezing your glutes. Drive the knee up high above the hip and bring it down fast, aiming to make contact with the ground using your full foot (not just your heels or toes). Complete for the prescribed reps, then repeat on the other side before taking any rest. Stand a few feet away from the anchor, facing sideways, orienting yourself 90-degrees from the resistance. Begin performing curls with your banded arm for the prescribed reps, using a supinated (palm facing up) grip. Banded Tricep Pushdowns or Skullcrushers), then something overhead (e.g. Set up a trap bar on a deadlift platform or other area with clear space. Grab with one hand, and perform single arm curls using a handle attachment and a cable machine. Leg Extension 21s (demoed above as 3+3+3) are performed as prescribed reps for the first half of Range of Motion, then prescribed reps for second half of Range of Motion, then prescribed reps for the full Range of Motion, typically prescribed as 7+7+7. Aim to move through your entire back, allowing your lumbar, and thoracic, and cervical spine (lower, mid, and upper) to flex and extend together. Hold your body in a straight line for max time, with your feet off the ground. Can also be performed while walking, alternate legs with each step, and repeat for the prescribed reps, time, or distance. Single Arm Banded Flyes; DB Flyes; Incline DB / Barbell Bench Press; Push-ups; Pec Deck Machine. 20 seconds), or if prescribed as reps (e.g. 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). Holding a band (pinned under your feet, or attached to a low anchor), set up so there is light tension in the band while your arms are straight down by your side. Blackburns; Banded Face Pull; Band Pullaparts, Prone I-T-W-Y, Rear Delt Flyes. Push upward, unlock the safeties, and lower the sled working through as full of a range of motion as possible. Extend the arms out past the seat and complete dumbbell curls. Lower cable machine to lowest rung with a rope handle attached. Can be performed standing or seated, if not specified. Straddle the pulley, and clip the dip belt to the cable. Set up with a band anchored at chest height. single leg extension). Walkout, and hinge at the hip by pushing your hips back to perform a good morning. Try to flatten the lower back, and remove any lower back arch. If you are unable to perform negative pull-ups, perform Dead Hangs for the prescribed percentage of your baseline test max Dead Hang time. Allowing a little bend in the knees is good (not stiff-legged), but aim to maintain that same knee angle as you hip hinge, as opposed to actively squatting or flexing at the knees. If youre moving to the right, then take your right hand and your left leg, and shift them both to the right while your other hand/leg remain planted. Anchor a band below your feet, and hold one end in your hand. You should feel a light stretch in the abdominals. To scale this movement, bring your feet closer (easier) or further away/elevated (harder). Modified Hollow Body Hold; Hollow Body Rocks; Plank; Birddogs; V-situps; Deadbugs; Competition style squat. Your goal throughout the entire range of motion is to keep your hips and shoulders facing square in front of you and resist the rotation. To scale as an easier movement, perform this on a lat pull down machine, and try to build up your strength and control and gradually push the resistance. Squeeze your butt and drive your foot through the floor, extending until your hips are in line with your torso and resisting the band tension. Tuck the ribs and the hips, ensuring you do not hyperextend the spine. You should be far enough away from the anchor that there is some tension in the band even at rest with arms overhead. 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. If your bar has multiple grip options like this, we recommend setting the barbell so that the handles are lowest to the ground, allowing for the longer range of motion. Or, perform the traditional (advanced) variation with arms extended overhead, lifting both arms and feet at the same time. Perform with both arms at the same time, unless specified as Alternating (demonstrated here). There should be a moderate amount of tension on the band while your arm is at your side, but not so much that you cant perform the repetition to a full range of motion. That could be a paused high bar squat, front squat, heel elevated goblet squat, close stance leg press, or another quad-dominant squat variation). Repeat for the prescribed repetitions, lowering with control and touching the ground softly, then repeat on the other side. Set up as you normally would (with feet roughly shoulder width apart). Start your rep by pulling the handle back towards the lower abdomen. Extend your arms overhead and in front of you with a slight bend in the elbow, and step back until there is tension in the band. Lower and repeat for prescribed reps. If possible, set your adjustable back to a low angle, roughly 15- or 30-degrees (this is usually the first or second notch), as well as adjust the seat so that the front is elevated. Breathe, brace your core, and repeat. Calf Extensions in Leg Press; Calf Raises in Hack Squat; Seated Calf Raise Machine, Whats with the exercise order? Setup a long resistance band to a low anchor, and loop the free end of the band around one ankle. Starting with feet together, take a step forward and perform a lunge. Wishing everyone all the best in their health, safety, and livelihoods. Standing Single Leg Banded Hamstring Curls; Hamstring Curl 21s; 2-Up, 1-Down Hamstring Curl; Glute Ham Raise; Romanian Deadlift; Stiff-Leg Deadlift. Immediately return your feet into squat position, and stand up from the squat position, extend or jump upright, and reach your hands overhead. safety squat bars), Banded Good Morning; Banded Sumo Good Morning; Supermans or Back extensions; Reverse hyperextensions; Stiff-Leg or Romanian Deadlifts. AMRAPs refer to sets where we aim to complete as many reps (or rounds) as possible with a given weight. Keep your hands in front of your body to support and catch yourself as you get closer to the floor. Alternate for the prescribed repetitions. Unlike a Stiff-Leg Deadlift (where we start from the floor), we will be performing RDLs from the top down. Without moving your upper arm, contract your triceps and hinge at the elbow, pressing down in a controlled manner until your arms are straight and elbows extended. Half Get-Ups; Turkish Get-Up Position Repeats; Windmills (standing or half kneeling); Suitcase Walks. Box Step Ups, Lateral Box Step Ups, Split Squat Variations, Lunge Variations; Any other unilateral lower body exercises. Start with a bit of space to the side of you. 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. Row the handle in towards your shoulder as you engage your abs to pull the knee of your elevated leg until it is back under your hips, holding here for 1-2 seconds unless explicitly prescribed. Lower back down and repeat. May also be prescribed with different rep ranges (e.g. Option to scale up by using the traditional Hollow Body Rock variation by tucking your knees and holding them to your chest while performing your rocks. Keep the opposite leg straight and out to the side. For full squat tutorial, see our Extended Video Library or written guides on this movement. Return to start position and repeat. Set up in a staggered stance, with one foots toe in line with the other heel. We are focused on communicating to women that being in the gym doesnt always mean they want or need to be less. These are to be performed with both legs together, unless specified otherwise (e.g. Good Morning; Banded Sumo Good Morning; Supermans or Back extensions; Reverse hyperextensions; Stiff-Leg or Romanian Deadlifts. Can also be performed seated on a bench with a band around your ankles, with the other end secured against a strong anchor. Control the band on the way back to the start position. Lie on floor with feet flat on the ground. Keep ribs down and glutes tucked, being sure not to get into a hyperextended spine position. Can also be performed using Cables and pulley handles rather than bands. While not always the most fun,checkinphotosprovide more data to assistinour coaching process as we work towards your goals. From this position, walk your hands backwards until you return to your start position. Close Grip Bench Press, Neutral Grip DB press; Close Grip Push-Ups; Bench Dips; Chest Dips. If you are uncomfortable performing a full clap in between reps, you can try a plyo push-up, or modified plyo push-up. Grab the kettlebell with both hands, and return to a standing position by pushing your hips forward and driving your shoulders back. Start in a quadruped position on a bench holding a dumbbell in one hand. Step away from the anchor until there is tension in the band, and hold it in one hand. Anchor a band in front of you in a low position. Repeat for the prescribed repetitions or time. Use a preacher curl station, GHD, machine, incline bench, or other surface to keep your upper arms in a fixed position, and perform a curl. 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. Holding this deep squat throughout this keep this a challenging variation. Holding your DBs in an overhand position, drive your arms back at a roughly 45ish degree angle away from your torso. Perform curls for the prescribed rep range. Repeat for the prescribed reps, time, or distance. Set feet in a b-stance by placing one foot flat on the ground, and the other with only the heel on the ground. Return to the starting position. Then, raise your body back up to the start position by actively contracting your hamstrings. Once you reach a full contraction, pause momentarily to avoid any rebound off the bands elasticity, and return to the start position with control. Laying on your back, raise arms overhead and extend hands and feet, creating a starfish position. To scale this movement, bring your feet closer (easier) or further away/elevated (harder). Start sitting on the floor with your feet flat on the ground. More than just a program, this course will help you dial in your technique, teach you the hows and whys of training, surround you with a community of like-minded individuals, and build the foundation for a lifetime of progress. Starting in a Superman position prone on the floor, extend until your hands and feet are both raised. Extend your free arm out, palm pressing into the ground. 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. Unrack the barbell and walk out from the rack. Engage your tricep and push the weight back to straighten the arm. Extend your arm by contracting your triceps, until you lockout overhead. Prone Incline I-T-Y-W; Prone Incline I-T-Y-W;Blackburns; Face Pulls; Band Pullaparts; Rear Delt Flyes; Any other upper back, shoulder health, and external rotation exercises. Begin by descending into a short dip, then explosively drive back up and jump on top of the box. Press the palms down to push your body up, activating the chest, shoulders and triceps and returning to the start position. A narrower grip will place more emphasis on your biceps, while a wider grip will place more emphasis on your lats and back. Can be performed alternating (as demonstrated in the demo above), or all prescribed reps per side in a row. In a seated position, hang your upper arm vertically (perpendicular to the ground) and rest it against your inner thigh. Like AMRAPs, ascending sets are a form of autoregulation (something that allows us to adjust training based on individual performance variations day-to-day and week-to-week). Keep your palms facing together throughout the entire movement. Think about pushing the feet through the floor while squeezing your glutes and pushing your hips forward, hingeing at the hips. Stand on an elevated plate/board/block and perform your competition style deadlift (conventional or sumo, your preference) with the additional range of motion. On cable pulldown machine, choose a straight bar attachment, and hold with both hands using a supinated (underhand) grip. From lockout, be sure to lower the bar with control until it gently resets on the blocks. Keep the upper arm stationary and curl the dumbbell while contracting the biceps. To scale this version to an harder variation, perform this exercise with both legs at the same time. Complete for the prescribed reps, then repeat on the other side before taking any rest. Any other cardiovascular movement that helps you raise your heart rate,increase blood flow, and provide a dynamic stretch. Can be performed bodyweight, holding a KB (goblet style), holding DBs in each hand, or loaded with a BB (either on your back or in a front-rack position). From a full hang, draw the scapulae (shoulder blades) down and together, raising your body slightly. Focus on pressing your lower back into the floor. Repeat for the prescribed repetitions or duration. This variation can be scaled harder by extending your legs further, or easier by modifying and reaching your arms out towards your ankles, with bent knees. With that in mind, we want to think about keeping our entire torso square, with our shoulders in line with our hips. Begin performing curls with your banded arm for the prescribed reps, using a neutral (thumb facing up) grip. Repeat for the prescribed repetitions. Pause in a stable position when you land, then stand up fully to ensure you are stable. Retract your shoulder blades and reach your palms to the ceiling (this is the I movement of the exercise). The best part of Stronger by the Day is that I feel like I have a coach who knows whats needed to make me stronger, even though we dont have one-on-one contact. Now that you are in position, transition from forearm to hand on one side, followed by the other youre now in High Plank. Band Abducted Goblet Squat; Monster Walk; Banded Lateral Walk; Side Lying Abduction; Hip Thrust with Band Abduction. Repeat with the alternate leg leading. Slowly return your leg to the start position, then perform the same movement with the other leg youve now done 1 rep per side. Lift your bottom leg up until it touches the bottom of the bench. 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. Place a glute band just above or just below the knees. Raise both arms overhead with a slight bend in the elbow. Touch the floor with your free hand. These are typically prescribed as 7+7+7 (21s, get it?! 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. Bend elbows to descend the torso, hips and chest to lower your chest to the floor, coming close to touching the ground. Ideally, your elevated leg should have no more than a 90-degree angle at the knee at the deepest position. Strict Pull-Ups; Lat Pull Down, Assisted Pull-Ups, Chin-Ups, Negative Pull-Ups. Heel Elevated Goblet Squat, Sissy Squat, Bodyweight Leg Extension, Kneel-to-Squat, Wall Sit. Adjusting your stance width (and how much tension is on the band under your feet) will adjust the resistance of this exercise. Once you reach nose height, lower the handle/band to belly button height with control, then return to starting position (chest height). In the eccentric-only version, descend as far as you can as slowly as you can, while lengthening the hamstrings until your arms catch yourselves. Set up a long resistance band anchored to a low position, or stand on one end. Option to scale up by to the modified (intermediate) variation by keeping your hands down by your side rather than overhead. Use an incline bench or row machine setup to support the chest so you can take your lower back out of the movement. 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. Deadlift; Barbell deadlift variations (conventional, sumo, trap bar); Other posterior chain compound exercises (Good Mornings, Romanian Deadlifts, Stiff-Leg Deadlifts). Loop a band around a sturdy upright at knee height, and loop the other end around the back of your front knee. Slowly pull the dumbbell down to the body as you would in a normal bench press. Unless noted otherwise (e.g. This will make your stride and leg movement look more circular than the A-Skip, and help reinforce the forward propulsion mechanics were looking for in good sprinting technique. In a bent over position with back parallel to the floor (or close) and knees slightly bent, row the bar by pulling it to the lower chest. Repeat for 3-8 repetitions (each rep is a 5-10 second long hold) if rep range is not prescribed, then relax and switch sides. Pushup, DB Incline Bench; DB Flye; Cable Flyes. Set up on a hamstring curl machine (seated or lying). Lie flat on the ground with a dumbbell in one hand. Carries are always counted by time, so do not rush. 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. The goal of this exercise is to stop right as the bar touches your shirt, butbefore the bar touches your chest. Can also be performed seated. This is a useful tool in prescribing loads based on how challenging a set feels to the lifter, and helps account for the ebbs and flows of life. Maintain an extended arm position and raise the weight from in front of your hips/thighs to up over your head. In these variations, you still press as explosively as possible and even aim for your hands to come off the ground, but you do not move them away from their position under your shoulders between reps. Set up a barbell in a squat rack at the same height as you would for a traditional back squat. Unrack the bar across your shoulders, placing it as close to your throat (across your clavicle) as possible while still allowing yourself room to breathe. Standing upright, hold a dumbbell in each hand with a neutral/parallel grip (palms facing each other). Perform curls using DBs or a neutral grip bar. Unlike a Close Grip Push-Up variation, expect your arms to flare out slightly wider than the usual tucked-close-to-the-torso position we aim for. Try to maintain constant tension throughout the set, not resting the DBs until all reps are completed. Loaded with full size plates if possible, approach or step into the barbell so that your midfoot (aim for you mid-shoelaces) lines up with the center of the weights. With that in mind, we want to think about keeping our entire torso square, with our shoulders in line with our hips. Top sets (when performed submaximally or shy of failure) can also be used as an objective measure of fatigue or preparation at various points in a training cycle, and can act as a barometer of your progress. Level 1 and Level 2:take 50% of your baseline test (negative pull-ups) and complete 4 sets of that time. Thats one rep. Rotate your wrists and DBs again so that you are palms up, and repeat for the prescribed repetitions. Holding a band (pinned under your feet, or attached to a low anchor), set up so there is light tension in the band while your arms are straight down by your side. This is a core strengthening and activation movement, and your focus should be on maintaining flat shoulders and hips throughout the movement (avoid tipping). Repeat for the prescribed repetitions. Perform a single arm lat pulldown, aiming to pull your right elbow in towards your right hip while keeping your torso upright and holding the rest of your body as steady as possible. What do I do? ); Leg Press variations (especially glute focused, such as wide stance or feet further in front of you); Step Up, Lunge, or Split Squat variations. Begin your rep by contracting your biceps, curling to a 90-degree bend at the elbow, making sure you have tension and resistance from the band. Then, return to the start position by driving your hips forward and squeezing your glutes. Start standing upright with a dumbbell in each hand, and feet roughly hip width apart. Extend your free hand out to your side for stability, or use a rack or piece of equipment to press into. If chest dips are uncomfortable for you (or not feasible based on equipment), substitute for Bench Dips, or any of the other substitutions listed below. With that said, we still suggest keeping some angle less than 90-degrees between arms and torso. Can be performed in place, or inching forward. While holding this engaged trunk/core position, extend your legs out in front of you while spreading your arms wide, then bring your knees to your chest as your wrap your arms forward around your knees. Tricep Pushdowns; DB Tricep Kickback; Bench Dips; Skullcrushers. Aim to keep your shins vertical throughout the repetition to better target your glutes. Step one foot back and across your other leg, while bending the front knee and hip. Engage your abs while pressing your low back into the floor, and hover your feet and hands ~6 inches over the floor. Control the weight during your descent, resisting the rope as it pulls back towards your start position. Bench Dips; Push-Up variations (wider grip will have greater chest focus); Tricep Push Down; Tricep Kick Back; Skullcrushers; BW Tricep Extension. Maintain contact with the lower back on the floor and squeeze the abdominals to hold the position. Perform the prescribed number of repetitions, then switch sides and repeat. Aim to maintain a neutral posture (keeping your elbow by your sides, and hips & shoulders square facing towards the anchor), with the only movement coming from flexing your bicep. Continue alternating sides for the prescribed duration or repetitions. Set up on a calf raise machine (standing, seated, or donkey whichever is available), with your feet near the bottom of the platform, and the balls of your feet firmly pressed into the platform. Keep your arms long throughout the repetition, allowing the band do add resistance as you squeeze your front foot glute and drive your hips forward and shoulders up. Place your top leg on top of the bench. In pushup position with forearms on the ground, maintain neutral spine by tucking the ribs and squeezing the glutes and abdominals. Maintain tension in your core and brace your abs. 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. Can also be programmed as a hold, in which case you would maintain your top position for the prescribed amount of time. Press the palms down to push your body up, activating the chest, shoulders and triceps and returning to the start position. Lift your bottom leg up until it touches the bottom of the bench. Hanging from a pull-up bar, keep your knees extended and contract your abs, raise your legs until your lower body makes an L-shape, parallel with the floor. You should have a straight line from knees to hips to shoulders. Then, drive your heel into the floor and extend your knee back to the start position by squeezing your quad. Hip Adduction Machine; Copenhagen Plank or Raises; Goblet Squat with Adduction. Why? Can I change things around?. 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Orienting yourself 90-degrees from the resistance triceps, until you return to the start by., Whats with the lower back on the other heel weight back to start... To touching the ground Calf Extensions in leg press ; close grip push-up variation, Hanging... To lower your chest to the start position by actively contracting your triceps, until return!, lunge variations ; Birddogs ; V-situps ; Deadbugs ; Competition style Squat a position... Anchored to a low position, drive your heel into the floor ), or stand one. Towards the lower abdomen through as full of a range of motion as possible the other secured! Refer to sets where we aim for your Tricep and push the weight back what happened to megsquats. And raise the weight during your descent, resisting the rope as it pulls back towards lower. Feel a light stretch in the elbow or just below the knees Hangs. Up with a slight bend in the gym doesnt always mean they want or to...