Then, move the remaining two appendages (left hand and right leg) to follow suit. Hold each position for 3 seconds. Repeat for the prescribed time or repetitions. Switch opposite arm/opposite leg. Extend one arm out in front of you, and grab the band with one hand ensuring there is tension on the band at full extension. Once youve reached a full stretch, pause for a moment, then reach down (while keeping your legs relatively straight). Tighten the upper back, brace the core, then pull the bar from the ground up to the hips. Sitting on your butt with your knees bent and arms to your side, 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). 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. Begin performing curls with your banded arm for the prescribed reps. Fold down as far as you comfortably can. Grab the bar with both hands, with an underhand grip. You can opt to extend legs for a more difficult variation. You should have a straight line from heels to knees to hips to shoulders. Without lowering the DBs, switch which arm is holding the isometric contraction and perform the prescribed reps with the other arm. Prioritize movement quality and control on this exercise, rather than weight/resistance. Romanian Deadlift (BB or DB), Stiff-legged deadlift, Good Mornings, Reverse Hyperextensions, Glute Ham Raise. Split Squat Variations; Lunge Variations; Box Step-Up Variations; any other unilateral lower body exercises. Slowly pull the dumbbell down to the body as you would in a normal bench press. To scale this version to an harder variation, perform this exercise with both legs at the same time. Complete wrist rotations with fingers interlocked, while rotating one ankle at a time, creating circles with the ankle. Lie on floor with feet flat on the ground, with a box, bench, chair, stair or stack of plates in front of you. For an Advanced variation, hold for the same 7-10 seconds, but alternate sides by rolling from side to side between reps, rather than resting between holds. ), but could be prescribed for different rep ranges. You should have a straight line from heels to knees to hips to shoulders. 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. Rather than fully contracting and reaching a tall, upright position between steps, take the next steps while maintaining the low, engaged position, as if there were a low ceiling. Sun Salutations; Inch Worms; Runners Lunge; Punter Kicks. Once you reach a full contraction, pause momentarily to avoid any rebound off the bands elasticity, and return to the start position with control. In pushup position with forearms on the ground, maintain neutral spine by tucking the ribs and squeezing the glutes and abdominals. Start standing upright with a single KB in both hands, and feet roughly hip width apart. 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. Curl Up: Lie on your back with one knee bent and the other extended on the floor. By incorporating RIR into your programming, we can be a bit more nimble and allow for some flexible auto-regulation in your training. The elevated surfacewill increase the effective range of motion of your repetitions. Maintain an extended arm position and raise the weight from in front of your hips/thighs until you reach shoulder height. Lower and repeat for reps. Barbell Curl, Cable Curl; Alternating DB Curl, Hammer Curl; Single Arm Preacher Curl; Concentration Curl. Lower back down and repeat. Other quadriceps focused exercises (goblet squat, leg press, etc.). Control the weight on the way back to the bottom. A program is a system of training designed to achieve a goal, which in our case, is to get jacked and strong as heck. Descend back to the start position and repeat. Focus on keeping your ribs tucked down and continue pressing the low back into the floor. Set up similar to how you would for a seated cable row with a resistance band anchored at mid-torso height. Perform curls for the prescribed reps, including any noted tempo (pausing at the top of the curl, if prescribed). Control the band on the way back to the start position. Bend at the knee and the hip, placing an emphasis on knee flexion as it will travel farther in front of the knee than your back squat variation. We are focused on communicating to women that being in the gym doesnt always mean they want or need to be less. Holding a DB above your head in one hand with your arm extended, bend at the elbow to lower the weight with control behind your head. Resistance implement can be substituted if needed if a plate, band, or pair of DBs are unavailable, you can substitute for a loaded book bag for resistance. Touch the floor with your free hand. Set up in a staggered stance, and soften the front knee slightly. Lower the weight with control again behind your head to return the weight to the start position. Start in a kneeling position with your feet anchored (under a rack, a heavy piece of furniture, heavy DBs/medicine ball/plates, or having a partner hold them down). Reach up and hold onto the table, with your hands spaced shoulder-width apart. Extend free arm straight down with the dumbbell and bring dumbbell back to your hip. Now that youre in your high plank position, reach across your body with whichever hand is further from the implement, and place it behind where that hand would be set when you return to high plank. Keeping your torso upright, chest tall, and elbows pointed down, squeeze the lats/armpits and lower the handle to below your chin or to roughly collarbone level. Slowly descend for desired amount of time, ensuring the range of motion, and time are evenly spaced out. Grip a pull-up bar slightly wider than hip width apart, palms facing away from your face (supinated grip). Alternate by crossing your training leg over and then under your leading leg for the prescribed time, distance, or repetitions. Then, begin rocking forward and backwards, aiming to maintain your position throughout the entire range of motion. If you are unable to perform these, thats okay! Stop at parallel and return to the start position. Note that the higher you pull (band or rope towards your eye-level), the more you will train your overall upper back, including your shoulders and external rotators. Once you get to the bottom, drive back while squeezing and flexing your quads. If your primary (main) squat is already High-Bar and the program prescribes High-Bar Squats at another time in the week, you may perform them again, but we would recommend considering an alternative variation. In pushup position with forearms on the ground, maintain neutral spine by tucking the ribs and squeezing the glutes and abdominals. For Level 3 and Level 4: take 50% of your baseline test (max pull-ups or weighted pull-ups) and complete 4 sets of that amount of reps. For example, if you completed 6 reps, then training calls for 4 sets of 3 reps. For weighted pull-ups, use the same added weight that you used to perform your baseline test for each session. Can also be performed seated, and/or with specialty bars (eg. Unrack the barbell, and pull it out until it is over your shoulders. Cable Lat Pullover; Banded Lat Pullover; Lat Pull Down variations (wide grip, single arm, etc); Pull-Ups, Chin-Ups, Rows. For full deadlift tutorial, see our How to Deadliftvideo, our Extended Video Library or written guides on this movement. Hammer Curls; Neutral Grip Curls; Cable Curls; Machine Curls; Any other bicep variation. Return to start position and repeat. Banded Bicep Curl; Banded Hammer Curl; Banded Reverse Grip Curl; Banded Bicep 1.5-Rep Curl; Banded Bicep Curl 21s; Holding a band with a neutral grip (band pinned under your feet, or attached to a low anchor, palms facing together), set up so there is light tension in the band while your arms are straight down by your side. Start in a plank position with palms on the floor, slightly wider than shoulder width apart (unless grip width is specified) and balls of the feet on the ground. Set up just behind a Barbell with a wide stance (feet externally rotated) and hands inside of your legs. 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. Make the movement easier with a wide grip, or more difficult with a narrow grip. Back support may help form at higher intensities. 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. Banded Front Raise; Front Plate Raise,Cable Front Raise; DB Overhead Press. If you have a hard time elevating your hips off the ground, try elevating your hands on bumper plates to create a deficit. For a more comprehensive overview, check out our longer YouTube instructional video linked here. Focus on maintaining flat shoulders and hips throughout the movement (avoid tipping). Keep thumbs up towards the ceiling. 2. Press shins into the floor to return back to start position and repeat. Sitting on a box or bench with a slight torso angle forward, perform shrugs for the prescribed number of repetitions, pinching your shoulder blades back and together and aiming to reach your shoulders up to your ears. Dont sweat it! Standing or Machine Shrug variations; Heavy Farmer Walks or Yoke Carries. Unrack the barbell by placing the bar in the crook of your arms. 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. Aim to maintain a neutral spine and maintain that straight line from your shoulders through your head. Refer to our Video Library and written resources for more information on this more technical lift. Starting with feet together, take a step forward and perform a lunge. OH Tricep Extension (DB/Band/Cable with both arms); Single Arm Cable Push Downs, Single Arm DB Skullcrushers; Single Arm DB/Band OHP. Do your best to maintain level shoulders and hips here there should be minimal swaying or rotational movement even as you lift one hand off the ground. Keeping your torso upright, chest tall, and elbows pointed down, squeeze the lats/armpits and lower the handle to below your chin. Quad-dominant barbell squat variations (high-bar squat, safety bar squat, etc. 3. Single Arm Banded Front Curl; Single Arm Banded Curl; Single Arm Banded Reverse Grip Curl; Single Arm Banded Hammer Curl; Single Arm Preacher Curl; Single Arm Cable Curl; Alternating DB Curl; Hammer Curl; DB Iso-Hold Curl. Advanced: Start in a feet elevated push-up position (Position 1). With a handle in each hand, step forward so there is some tension in each arm. Glute Kickback; Glute bridge variations (banded, single leg, etc. Bend the knee on the same side as your kettlebell and press that foot into the ground. From this position, walk your hands backwards until you return to your start position. Lift the weight straight up toward the chin, leading with the elbows and keeping the weight close to the body. Lie on floor with feet flat on the ground and place a small block, foam roller, rolled towel, or similar object between your knees. Remember: this is a deadlift, not a squat. Anchor a band below your feet, and hold one end in your hand. Moving your feet closer to the bench and bending your knees (as demonstrated) will scale this easier. Hold that position for one count, then reverse all steps to come back to the starting position. Hold for the prescribed duration, then lower back to the ground with control. Starting with your arms extended and your body in a straight line (with an engaged core), pull your chest towards the bar maintaining the same straight body positioning and then lower back to an extended start position. Banded Isometric Curl;Banded Hammer Curl; Banded Reverse Grip Curl; Banded Bicep 1.5-Rep Curl; Banded Bicep Curl 21s; DB Curl; Barbell Curl; Single Arm Cable Curl; Concentration Curls; EZ Bar Curls; Hammer Curls. Squeeze your butt and drive your foot through the floor, extending until your hips are in line with your torso. The start position should be difficult to hold, and you should feel resistance as the band/cable try to pull (rotate) you. Perform these lying face down on an Incline bench. Setup a barbell on a squat rack at about elbow height. Start your repetition by raising one leg just off the floor, and then contract that glute while kicking your heel back and up until your leg is fully extended, holding and squeezing your glutes at the top. Control the descent of the bar path, and rather than lowering all the way until the bar touches your chest, pause the bar before it makes contact, about 1 inch above your chest. Control your pace and do your best to keep your hips and shoulders square and balanced despite the resistance. Lower the weight with control again behind your head to return the weight to the start position. Raise your heart rate and warm up your body for your session with some light cardio. AMRAPs refer to sets where we aim to complete as many reps (or rounds) as possible with a given weight. Grab the bar/DB/KB or cable and row by moving the weight back towards the hip. 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). Pause and flex your tricep while holding the weight at the top, then return to the start position and repeat. Press overhead similar to a DB or BB overhead press. Once youve identified your starting level, perform a baseline test on your first available session (even if you join us mid-cycle). The goal is to get moving and wake the body up. Use a stair, low box, or other stable surface (e.g. Lower one arm back behind your head and the opposite leg down towards the floor. 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. Bend elbows to descend the torso, hips and chest to lower your chest, coming close to touching the elevated surface. She was born on August 13, 1989 and her birthplace is United States. Using DBs, perform bicep curls. Slowly lower, while reaching away from the body as you lower. Set up far enough away from the pulley so that there is tension on the cable when your arms are extended. Do your best to keep your ribs down, hips forward, and glutes squeezed (so that your pelvis is stacked under your torso), rather than arching back. Aim to keep your shins vertical throughout the repetition to better target your glutes. Straddle two blocks and hang the weight of a weight-loaded belt between your legs. 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. I havent been in the best moods lately, but I feel so much better when I come in and get to lift heavy.. Start standing with hips and shoulders square, with a slider under one foot. Aim to maintain a straight line in your body, from feet to knees to hips to shoulders. Maintain your upper arm position, and avoid using momentum to press down the weight. Perform the prescribed number of repetitions, then switch sides and repeat. Cable Rope Hammer Curls; Neutral Grip Curls; Cable Curls; Machine Curls; Any other bicep variation. Can also be performed seated. Perform for the prescribed repetitions, then repeat on the other side. Keep your eyes on the kettlebell. Barbell Curls; Single Arm Cable Curl; Concentration Curls; EZ Bar Curls; Hammer Curls; DB Iso-Hold Curls. 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. Blackburns; Banded Face Pull; Band Pullaparts, Prone I-T-W-Y, Rear Delt Flyes. Glute Ham Raises, Slider Hamstring Curls, Any Hamstring Curl or Hamstring Isolation machine; Other hamstring focused exercises (Glute Ham Raise, Romanian or Stiff-Leg Deadlift, etc.). I signed up for Stronger by the Day to test it for one month, and now, almost six months later, Im still a member because I love the programming. Close Grip Push-Ups can be scaled harder by elevating feet). Barbell Curl; EZ Bar Curls; DB Curls; Hammer Curls; Machine Curls; Any other bicep variation. Leg Press; Front Squat; Goblet Squat; Zercher Squat; Heel Elevated Goblet Squat. Raise both arms overhead with a slight bend in the elbow. Can be performed with a DB or EZ Curl Bar behind your legs. Pause in a stable position when you land, then stand up fully to ensure you are stable before stepping off the box. Barbell should rest behind the delts, and hands and fingers help balance the bar outside of the delts. And dont worry even if your first session feels light, well provide instructions on how and when to increase your Training Max from week-to-week based on your performance. Maintain that position for prescribed amount of time. Bench Press the dumbbells from chest level to lockout. Lower and repeat for reps. Barbell Curl 21s, EZ bar curls, Alt. Descend back to the start position and repeat. Allow the bar to become motionless (a very slight pause to ensure you are not losing control of the bar or bouncing off your chest), and then begin pressing the bar back up to your start position. Lower yourself toward the ground as far as possible, aiming to keep the 90 degree angle. Shift the weight onto the forearm and transition to your hand. Hold this top position for the prescribed amount of time, scaling weights lighter if needed good options here can be holding smaller DBs than usual, holding light change plates (2.5lbs / 1kg or less), or holding a pair of filled water bottles. For your first time performing a set to a prescribed RIR, your goal should be to establish a baseline, evaluate how things felt on that set, and adjust as needed for subsequent sets or sessions if things felt easier or harder than the description. Can also be programmed as a hold, in which case you would maintain your top position for the prescribed amount of time. 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. The asymmetric loading of this movement will try to pull your body out of position in lateral flexion. Balance your weight on both feet and the hand closest to your weight, and with your unweighted hand, reach across your body and lift the weight until it is extended as high as possible, rotating your torso and hips and rolling from the balls of your feet to the sides of your feet. These can also be performed as Bodyweight only, or loaded with a DB on your hips rather than a Barbell. Standing upright with a long resistance band setup to a low anchor in front of you. Think about leading the pull with your elbows, tucking your arms back to your torso throughout the repetition. Each day and week of training will be prescribed relative to this baseline test. With a barbell fixed in a low position in a squat rack, hang underneath the bar with your feet on the floor and your hands spaced slightly wider than shoulder-width apart (wide grip). How to Read Pull-Up Progression in Your Program, When you see Pull-Up Progression in the program, it will look something like this: 4 sets @ 50% of baseline,which means. Then, lie on a bench (or on the floor) in front of and facing away from the band. If substituting for another delt variation, aim to complete in sets of 15+ reps, and pushing to technical failure. Neither are inherently right or wrong, and we recommend training a combination or alternating (for balance), or whichever is more comfortable for you. Walking Lunges; Reverse Lunges; Box Step-Ups; Split Squat; Front Foot Elevated Split Squat; Single Leg Leg Press; B-Stance Squat. Complete the hip thrust with both legs, then at the top of the rep, extend one leg. This impacts your relative strength and capacity on any given day. 20 seconds), or if prescribed as reps (e.g. Repeat for the prescribed time or reps. Perform these with an overhand grip unless specified otherwise, such as neutral grip or supinated (underhand) grip. 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. Calf Extensions in Leg Press; Calf Raises in Hack Squat; Seated Calf Raise Machine, Whats with the exercise order? Or, perform the traditional (advanced) variation with arms extended overhead, lifting both arms and feet at the same time. Keep your body in a straight line, making sure not to raise or sink the hips. Take a step back as well, so that the band is perpendicular to your arm when your arm is extended in front of your chest. If possible, keep the safety racks engaged. Set up a band in a high position, and, a few feet away from the anchor, face sideways so that you are oriented 90-degrees from the anchor. feet up close grip bench press). Resistance implement can be substituted if needed if a plate, band, or pair of DBs are unavailable, you can substitute for a loaded book bag for resistance. Can also be performed with a TRX or Rings. Grab the band with a double overhand grip. You should move through standing, to touching your toes, out to plank, up dog, then down dog, into a lunge and back to touching the toes. We recommend keeping a roughly 45-degree angle between your arms and your torso, striking a balance between too flared out and too tucked in to your torso. Competition style deadlift. You should feel this primarily in your hip adductors (think inner thigh or groin), and if not, try adjusting your pelvis relative to the floor (rotating your hips down towards the floor more). Web Design Nottingham. Then with control, return them to their starting position. Pause at the top of the motion and return to the starting position. Stop at parallel and return to the start position. Then, lower yourself down so that your heels reach below the platform and you feel a light (but not painful) stretch in your calves. Set up with the bar on your traps. Return to start position and repeat. 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). 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. Raise the hips into a bridge, then sweep your extended leg under onto your knee. If you arent able to get your first pull-up, that is 100% okay and we encourage you to keep working here and aiming for incremental progress in your variations and accessories to continue supporting your goals. Bodyweight alone is often challenging enough, but you can also hold light weight plates or DBs in your hands for an added challenge. Set the anchor on the lowest setting and connect handles. Can be performed on an EZ curl bar, with DBs, or on cables. Laying on your back, raise arms overhead and extend your legs and feet. Continue pulling until your chin passes the bar. Complete for the prescribed reps, then repeat on the other side before taking any rest. Maintain contact with the lower back on the floor and squeeze the abdominals to hold the position. Set up an adjustable bench with a 30-45 degree angle. Hold a band in with both hands and extend arms in front of you, with an underhand (supinated palms facing up) grip . Perform these with a slow and controlled tempo for the prescribed reps. Push your hips back and bend the knee to lower into a squat. 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. Keep your body in a straight line, making sure not to raise or sink the hips. 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. Adjusting your stance width (and how much tension is on the band under your feet) will adjust the resistance of this exercise. 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. 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. 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. In this variation, descend as far as you can as slowly as you can, while lengthening the hamstrings until your arms catch yourselves. Press the palms through the floor, activating the chest, shoulders and triceps and returning to the start position. Start standing upright with your feet hip-width apart. Rope Pushdowns or Skullcrushers), then something overhead (e.g. Maintain your bridge position during your entire set, and keep tension on the band during and between each rep where possible. 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