Lower and repeat for prescribed reps. 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. Curl Up: Lie on your back with one knee bent and the other extended on the floor. Using bodyweight or a PVC Pipe, slowly start to lower the upper body by tucking the chin and rolling down, one vertebrae at a time. Starting with feet together, take a step forward and perform a lunge. With a dumbbell in each hand, bend at the hips so that the chest is parallel to the floor. While holding this engaged trunk/core position, extend your legs out in front of you, then returning your knees to your chest. If youve been away from the barbell for more than 4 weeks, we recommend dropping 5-10% off your training maxes where needed to hit recommended rep ranges. The higher the elevated surface, the harder this variation will be scaled. Ab Fallout; Plank; Hanging Knee Tuck; Hollow Body Hold; Any other abdominal flexion exercise. Single Arm Banded Row; Chest Supported Row, Single Arm Lat Pull Down, DB Row. To do a goblet squat, get into your normal squat position with your feet slightly wider than hip-width apart, and your core engaged. Perform your lunges by taking a step forward with one leg, dropping into a 90-90 lunge position while maintaining your upright torso. We strongly recommend starting with a conservative Training Max as defined above, even if you know your true 1-Rep Max. Get in an upright seated position facing a cable pulley, with handles attached at the low position. To perform a DB Lat Pullover, lay on a flat bench, hold a dumbbell with arms extended over eye level and a slight bend in the elbow. For the single arm DB OHP, set up similar to the regular DB version, but use your free hand to balance and support on a bench, rack, or other sturdy piece of equipment. Laying on your back, raise arms overhead and extend your legs and feet. Glute bridge variations (banded, single leg, etc. Supinated Grip Inverted Rows (At-Home version); DB Row; Seated Banded Row; Pull Up; Chin Up; Banded Lat Pullover; Half Kneeling or Quadruped Banded Lat Pulldown, Supinated Grip Inverted Rows (At-Home Version). Option to use a rope, or other attachment unless specified. Aim to maintain band tension throughout your step. For example, if we are prescribing an exercise as 11 @ 3 RIR, that means we want to do one set of one repetition, using a weight that we could perform ~4 total reps if pushing to true failure (the ~4 reps comes from the 1 completed rep + the 3 reps in reserve). Maintain an extended arm position and raise the weight from in front of your hips/thighs to up over your head. Improving the amount of time you can actively deadhang from the bar, or increasing the number of seconds you can lower your body during a negative pull-up is exactly our goal development of strength in the direction of getting your first pull-up! Can I change things around?. Press the palms through the floor, activating the chest, shoulders and triceps and returning to the start position. If you do not have access to cables, you can perform these variations with bands. Control the weight on the way back to the bottom. The band will add pressure to your forearms to adduct (come towards your midline), and your goal is to resist that pressure (through abduction) throughout the range of motion. Sitting on the floor in front of a bench, squeeze your butt and drive your feet through the floor, extending until your hips are in line with your torso. Once stable, raise one leg off the ground and abduct (move away from the midline of your body), tapping the ground roughly 8-12 away from your starting position without allowing the rest of your body to move. Keep the opposite leg straight and out to the side. Since your average daily training session is just thataveragewe find that basing your training off of a peaked, ideal-condition scenario (like a 1RM) is not as flexible as working off a Training Max. The asymmetric loading of this movement will try to pull your body out of position in lateral flexion. For a Band Abducted Goblet Squat variation, set up with a glute band just above the knees. Do your best to not allow any movement other than rotation here your elbow should ideally not move up, down, forward or backwards. 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. Then turn 90-degrees to the side, and hold that relaxed pose for another few seconds. Complete for the prescribed reps, then repeat on the other side before taking any rest. To scale this movement, bring your feet closer (easier) or further away/elevated (harder). Continue descending until you can reach the KB with your closest hand. 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. Starting with your arms to your side or very slightly in front of you and your elbows pointed down, grab the band with both hands at a height near your shoulders with elbows bent. Bear Crawl Shoulder Taps; Bird Dogs; Deadbugs. Changing the exercise order might make some things a little easier right now, but also might be self-handicapping your long-term results. Keep your arms straight and hanging down in front of you. Press the palms through the floor, activating the chest, shoulders and triceps and returning to the start position. Lift your hips off the ground, and maintain a neutral spine by tucking the ribs and squeezing the glutes and abdominals. Start in a quadruped position and curl toes under. Raise both arms overhead with a slight bend in the elbow. Strong Strong Friends began at a small gym where a few strong people came together, lifted, competed, and ate greasy cheeseburgers after. Lower yourself toward the ground as far as possible, aiming to keep the 90 degree angle. On a cable machine, hold the cable in one hand using a rope or single handle attachment. Strict Pull-Ups; Lat Pull Down, Assisted Pull-Ups, Chin-Ups, Negative Pull-Ups. Tighten the upper back, brace the core, then pull the band from the ground up to the hips. Banded Glute Kickback; Glute bridge variations (banded, single leg, etc. Slowly circle the bosu ball with your forearms (stirring the pot). 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. If you do not feel comfortable sharing, please know that you areinno way compelled to uploadphotos, and you can always tell your coach this with 100% understanding on their end. 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. Hip thrusts, Glute Kickback, Back Extensions (shoulders rounded). Lower the weight down over your head until your arms are parallel to your head, while maintaining your elbow angle through the entire range of motion, then return to the start position. Can also be scaled to a modified version by keeping your hands on the ground, extending and drawing in your legs for the prescribed reps/time. For a Feet-Up Spoto Press variation, set up with your competition style (regular) bench press grip. The program is easy to follow with all of the exercise descriptions, demos, and substitutions. Plank, Windmills, Turkish Getups, Suitcase Carries. Throughout the repetition, aim to maintain a tucked rib cage, allowing your abs to control the movement. The more that you pull in line with your shoulders, the more directly you will target your rear deltoids. 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. This can also be performed on a cable machine using a rope attachment and a low pulley position. I think my Training Max is too light! Our 8-week nutrition system puts you in control of your health and provides a clear plan with actionable steps to get the body youve always wanted. Something that is an RPE 10 would be a truly maximal effort, where no more weight could be added or reps could be performed at the given load and rep scheme. Set up a single handle attachment on the low anchor of a cable pulley machine. Descend back to the start position and repeat. Retract your shoulder blades and raise your thumbs towards the ceiling. Complete the hip thrust with both legs, then at the top of the rep, extend one leg. Start your rep by pulling the handle back towards the lower abdomen. Copenhagen Plank Raise; Modified Copenhagen Plank; Modified Copenhagen Plank Raises; Cossack Squat; Side Lying Adduction; Hip Adduction Machines; Goblet Squat with Adduction; Hip Thrust with Adduction. 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. Once you reach a full contraction, pause momentarily to avoid any rebound off the bands elasticity, and return to the start position with control. See the demo link above for more detail, as an example of 3+3+3 Iso-Hold Curls. Support your mid back perpendicular to a bench. Start in a plank position with sliders, paper plate, or towels on each foot. Starting with a bench perpendicular to your body, grip the surface or edge of the bench with your hands. Keep feet in contact with each other and raise upper knee while also extending at the hips (squeezing your butt and pushing your pelvis forward), like a side-facing frog pump. Rather than fully contracting and reaching a tall, upright position between steps, perform a partial split squat repetition (this is the pulse), thentake the next steps while maintaining the low, engaged position, as if there were a low ceiling. Then, slowly lower your body with control, aiming for ~3 seconds to return to the bottom (if no tempo is explicitly prescribed). With a slight bend in the elbow and your palm facing towards your midline, slowly raise both arms out to the side until your arms are parallel to the floor and your palms are facing down. Perform the prescribed reps. Now youve completed one set on one side repeat all three positions with the other arm for each set as well. With a dumbbell in each hand and a slight bend in the elbow, lift weights out to the side and slightly in front (elbows coming 10-30 degrees in front of your torso) until your arms are parallel with the floor. Barbell or DB OHP; Single Arm DB OHP; Banded Front Raises; Banded Lateral Raises; Machine Overhead Press. Set up in front of a cable machine with the pulley set in the low position, and a rope handle attached to the pulley. Banded Lateral Raise; Prone Incline DB Lateral Raise; Prone Incline Y-Raise; Cable Lateral Raise; Overhead Pressing variations; any other shoulder exercises. Lift your hips off the ground, and maintain a neutral spine by tucking the ribs and squeezing the glutes and abdominals. This is a core strengthening and activation movement, and your focus should be on maintaining flat shoulders and hips throughout the movement (avoid tipping). You should feel a light stretch in the abdominals. This exercise can be scaled easier by substituting the barbell for another weight implement (DBs or KBs), or performed bodyweight. Sit back on an incline bench with a dumbbell in each hand. Raise the hips into a glute bridge, and perform a hamstring curl by pushing heels out away from the body, then back to the start position, all while maintaining your bridge position as best you can. Aim to keep your shins near vertical throughout the repetition to better target your glutes. Start in a plank position with sliders, paper plate, or towels on each foot. From this position, walk your hands backwards until you return to your start position. Grab the bar just outside of shoulder width. Can also be performed with a cable & rope attachment (or a band) rather than a DB. Once stable,bring one arm to your side, flexing the tricep and keeping the hand in a fist. This can also be performed at home without a DB/KB by hugging or holding by the straps a loaded backpack to your chest. Press into the block. Besides If your first session was hard to the point of failure, how are you supposed to build momentum and actually progress from there?! Ensure that you are warm before you sprint at max effort, and we recommend some moderate speed running before going into your full sprint. Increase tension by standing on more of the band, and decrease tension by allowing for more slack on the band between your feet and hands. Maintain an extended arm position and raise the weight from in front of your hips/thighs until you reach shoulder height. Begin your rep by contracting your biceps. Lie on your back with legs extended. Here comes the fun part: using your opposite side hand and leg, move 3-6 in one direction. You should have a straight line from heels to knees to hips to shoulders. While keeping your leg fully extended, raise your leg that is closer to the floor up towards the ceiling with control, pause at the top, and then bring back down towards the floor. Maintain tension in your core and brace your abs. Grab each end of the rope with one hand, keeping your palms facing one another. 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. Record your test score, as well use this score for our progression. Contract your tricep and push the band back to straighten the arm. This can also be performed on a cable machine using a rope attachment on a high pulley position. Using DBs, perform bicep curls. Press back up by pushing your feet into the floor and your shoulders back into the bar. Start your rep by pulling the handle back towards the lower abdomen. Return to start position and repeat. That means well tell you exactly how and when to increase your Training Max and make real progress. These can also be performed with a Glute Emphasis. On a cable machine, choose a single handle attachment at a high position on the pulley. Perform these lying face down flat on the floor or on a bench. Youll notice that you need core and trunk control to keep the bar steady and to stay in 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. Use both legs to extend the weight back out again, and repeat the single leg negative using the same leg, unless specified otherwise (i.e. These can also be prescribed as a Front Raise Hold. Lift your hips off the ground, and maintain a neutral spine by tucking the ribs and squeezing the glutes and abdominals. Components of our programming adapt and change depending on our broader macrocycle, including exercise selection, frequency, intensity, volume, and sequencingjust to name a few. Any barbell squat variations (low bar, high bar, safety bar); Lower body compound movements or machines (hack squat machine, smith machine squat, hip thrust, goblet squats, etc.). Side Plank, Paloff Press, DB/KB Windmill, Turkish Getup, Half Turkish Getup. Lower the weight with control again behind your head to return the weight to the start position. We are focused on communicating to women that being in the gym doesnt always mean they want or need to be less. Regular Plank; Hanging Leg Raises; Bear Crawls; Side Plank; L-Sit. Hold a weight (kettlebell, dumbbell, etc) in both hands and walk. For a full squat tutorial as well as breakdowns of other barbell squat variations, see our How to Squatvideo, our Extended Video Library or written guides on this movement. Start with something in front of your torso (e.g. In an open space, maintain an upright posture (tall torso) while mimicking your sprinting mechanics (knees driving high, arms driving forward) in a march or skip just like in the A-Skip. Think about pushing the feet through the floor while keeping the barbell as close to your body as possible. Keep lower leg in contact with the floor. This field is for validation purposes and should be left unchanged. 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. Create tension in the band by taking a slightly wider than hip width stance, and bend the knees to get in an athletic stance. Start in a quadruped position and curl toes under to press into feet and hands at the same time to raise the knees. At the same time, extend the opposite leg out behind you while maintaining a neutral spine. If you can perform fewer than 5 feet elevated push-ups, we recommend starting on the scaled version below! Neither are inherently right or wrong, and we recommend training a combination or alternating (for balance), or whichever is more comfortable for you. Our strong strong friend, JamaRR Royster (aka @pancakegawd), has you covered with this absolutely delicious, easy and protein-packed recipe. I havent been in the best moods lately, but I feel so much better when I come in and get to lift heavy.. 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. This will increase the effective range of motion of your repetitions. If training at home, this exercise can be performed on the edge of a strong & stable bench, chair, couch, or coffee table, but we recommend first checking for stability as well as if possible, having a partner or family member spot you and the furniture to avoid tipping. Can also be performed with a KB or DB (goblet style in front of the chest), two DBs (hands on the shoulders, front rack position), holding a loaded backpack, medball or sandbag in front, or for more advanced variations, with a Barbell or Safety Squat bar. Sit just past arms length away from the cable machine. Once your torso is near parallel to the ground, reverse the movement and return to an upright position. Stop at parallel and return to the start position. Option to scale up by to the modified (intermediate) variation by keeping your hands down by your side rather than overhead. Perform for the prescribed repetitions, then repeat on the other side. Band Abducted Goblet Squat; Monster Walk; Banded Lateral Walk; Side Lying Abduction; Hip Thrust with Band Abduction. Set up a long resistance band anchored to a low position. Loop a band around a squat rack or sturdy alternative at approximately shoulder height, or slightly above, and hold the band with both hands in a pronated (overhand) grip. Focus on keeping your rips down and your chin tucked during your repetitions. Keep the upper arm stationary and curl the dumbbell while contracting the biceps. Band Pullaparts with External Rotation; Prone I-T-W-Y; Blackburns; Face Pulls. The more that the front of your hips is pointed to the floor, the more this movement will require contraction at the glutes. Banded Bicep Curls; Banded Isometric Bicep Curls; Banded Hammer Curl; Banded Bicep 1.5-Rep Curl; Banded Bicep Curl 21s; Holding a band with a supinated grip (band pinned under your feet, or attached to a low anchor, palms facing away from you), set up so there is light tension in the band while your arms are straight down by your side. Heavy Carry; Suitcase Walks; Shrug Variations; Walking Lunges. Lateral Box Step Ups; Bulgarian Split Squat; Split Squat; Front Foot Elevated Split Squat; Lunge; Reverse Lunge; B-Stance Hip Thrust; Single Leg Leg Press. On the leg press machine, load weight appropriately (roughly half what you would use for a regular Leg Press, or more conservatively if needed). 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. Can be performed in place, or inching forward. 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. Pronated Grip Inverted Rows (At-Home version); DB Row; Seated Banded Row; Pull Up; Chin Up; Banded Lat Pullover; Half Kneeling or Quadruped Banded Lat Pulldown. Start with your arms down by your side and palms facing up. Can also be performed facing a cable rack, holding onto a single hand attachment fixed to a low pulley. Each set that prescribes weight using RPE will have more specific instructions to aim for with your sets, and its okay to err on the conservative side. Inverted Row (Regular Grip); Pronated Grip Inverted Rows (At-Home version); DB Row; Cable Row; Chest Supported Row; Machine Row; Pull Up; Chin Up; Lat Pull Down. Keep lower leg in contact with the floor. Yourcheckinand progress/transformationphotoswill not be shared without your express written consent. 20 seconds), or if prescribed as reps (e.g. Return the dumbbell to the top of the movement. Lower the DB in the same movement pattern. Set up at a cable machine with the pullet in a low position, using a straight or EZ-bar attachment. Keep the upper arms stationary, and curl the bar forward and up while contracting the biceps. Start in a plank position with sliders, paper plate, or towels on each foot. I feel like I know what I am doing and why, and that makes me stick to the plan rather than under or over train. For each prescribed repetition, perform a rep with a full range of motion, then perform an additional half rep (from the bottom until your elbows reach 90-degrees) thats considered one 1.5 rep. Stop at parallel and return to the start position. Laying on your back, raise arms overhead and extend hands and feet, creating a starfish position. 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