Modified (Knees Down) Push-Up; Traditional Push-Ups; Single Arm Banded Chest Press; Modified Handstand Push-Ups; Bench Dips; DB Bench Press, Machine Chest Press, Barbell Bench Press variations. Maintaining a fairly upright torso position, descend in a squat until you reach parallel depth (hip crease below top of the knees). Extend arms and get into an elevated push up position. 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. Do not bend the elbows during your repetition. When you press into the floor to drive your body back up to the top, press as explosively as possible, lifting off the ground where possible. **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.**. However, everything is written intentionally to optimize YOUR progress. Cluster setsare a training method that incorporate intra (within) set rest periods between prescribed reps. For example, programming may call for: In this example, you would perform 3 reps with 80%, rest 20 seconds, perform 3 more reps, rest 20 seconds, perform 3 reps, then rest for 3 minutes before repeating 2 more times (3 total sets). In a split stance position with both feet flat on the floor, and with weight loaded (barbell on back, goblet in front, or one dumbbell in each hand), sink into lunge position, and squeeze your glutes and quadriceps on your front leg to stand back up. Press the palms down to push your body up, activating the chest, shoulders and triceps and returning to the start position. Shift the weight onto the forearm and transition to your hand. 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. From there, you can screenshot still-frames of your video to be used for yourcheckin. Can be performed with both arms or single arm, as demonstrated above. Aim to keep your hips square in the same position throughout the repetition. **Please ensure you are using your Training Max as defined in the FAQ below, as this will best set you up for long-term sustainable progress.**. single leg extension). Lie on your side with legs stacked and extended. For 2-Up, 1-Down Leg Extensions, perform a normal (concentric) leg extension with both legs, then using a single leg, perform a slow controlled eccentric (from extended leg to bent knee) over 3-4 seconds back to the start position. 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. 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. Cable Lat Pullover; Banded Lat Pullover; Lat Pull Down variations (wide grip, single arm, etc); Pull-Ups, Chin-Ups, Rows. She's amassed more than 85K followers devoted to watching her strength-training journey-and that's not even counting her YouTube channel, where she has 88K subscribers. You can opt to extend legs for a more difficult variation. 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. If comfortable at a slower pace (marching), a skip can be added in between steps. You should have a straight line from heels to knees to hips to shoulders. 8+8+8 would be 8 reps in bottom half range of motion, 8 top half range of motion, 8 full range of motion). Laying on a bench, hold a DB above your body directly above your shoulders. Find a stretch of floor that is relatively low friction (something like wood or turf, not rubber or asphalt). Stand up straight, with a long resistance band looped around your feet and holding the loose end with one hand. If you didnt submit an initial test video, you wont be eligible for prizes this round, but wed love to see your progress tag @strongstrongfriends on Instagram! Maintain an extended arm position and raise the weight from in front of your hips/thighs to up over your head. The concept of RIR is pretty straight forward, and refers to how many repetitions away from failure you were with a given weight for a given number of reps. Something that is a 0 RIR 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. Begin by extending your legs, and elevating your feet if possible (shifting more load to your upper body and away from your lower body, as you add more resistance to your dip). 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. Set up in a stance with feet shoulder-width apart, standing on a long resistance band (light or moderate). Complete for the prescribed repetitions. Return both feet together, and then repeat with the other foot. Hammer Curls; Neutral Grip Curls; Cable Curls; Machine Curls; Any other bicep variation. 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. Feet Up Bench Press). Leg Press; Front Squat; Goblet Squat; Zercher Squat; Heel Elevated Goblet Squat. Bend elbows to descend the torso, hips and chest to lower your chest, coming close to touching the elevated surface. 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. Continue pulling until your chin passes the bar. Alternate for the prescribed repetitions. Try to pick a box where your elevated leg has no more than a 90-degree angle at the knee at the deepest position. Complete for the prescribed reps, then repeat on the other side before taking any rest. Start standing with hips and shoulders square, with a slider under one foot. Then, flip your hands so you are using a supinated (underhand) grip, and repeat your rows for the prescribed repetitions. Repeat the movement in reverse (up the front, arms abduct to a T shape, then back down to your sides). If you entered our challenge for prizes, dont forget to film your retest set! Push upward on the sled, unlock the safeties, and lower the sled to a comfortable depth. For a Band Abducted Goblet Squat variation, set up with a glute band just above the knees. Also unlike the Stiff-Leg Deadlift, our goal is constant tension (no resetting on the ground between reps), and a bit more knee flexion as the bar descends past your knees. You should have a straight line from heels to knees to hips to shoulders. Seated/Standing DB OHP; Barbell OHP; Seated Cable OHP; Modified Handstand Push-Up; Overhead Pressing Machines. Close Grip Push-Ups can be scaled harder by elevating feet). 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. Continue descending until you can reach the KB with your closest hand. This progression is a great developer of strength and coordination for the Turkish Getup. Do your best to maintain an upright torso and avoid tilting, leaning, or twisting. Can also be performed seated, and/or with specialty bars (eg. Grab the attachment with both hands, and stand upright,with arms down and the weight in front of the thighs. 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. 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. Quad-dominant barbell squat variations (high-bar squat, safety bar squat, etc. DB Box Step Ups; Bulgarian Split Squat; Split Squat; Front Foot Elevated Split Squat; Lunge; Reverse Lunge; B-Stance Hip Thrust; Single Leg Leg Press. Maintain your bridge position during your entire set, and keep tension on the band during and between each rep where possible. Then, stand up with the weight, ensuring to maintain a strong, square torso. Place your forearm on the ground with your elbow directly under your shoulder, then raise your hips off the ground. Repeat for the prescribed repetitions, then repeat on the other arm. That could be a paused high bar squat, front squat, heel elevated goblet squat, close stance leg press, or another quad-dominant squat variation). Put your weight on the front foot and hinge at the hip and knees to squat. Lift the band straight up toward the chin, leading with the elbows and keeping the band close to the body. Unless a specific time is prescribed, hold this position for 1-2 seconds, maintaining a straight line from shoulder to hip to to knee to ankle, before lowering back to the start position with control. Laying on your back, raise arms overhead and extend hands and feet, creating a starfish position. Can also be performed on a Belt Squat machine if available, or by attaching a dip-belt to a cable rack with a pulley set to a low position. Using a leg press machine, load weight appropriately (taking warm up jumps to your working weight as needed). Starting in a push up or modified (knees down) push up position, maintain your locked-arm position and pinch your shoulder blades together as your chest lowers slightly to the ground. Grab the attachment with one hand, and stand upright, with arm down and the weight in front of the thighs. Start in a quadruped position in front of a cable machine with a single handle attachment set to a low position in front of you. Bend elbows to descend the torso, hips and chest to lower your chest to the floor, coming close to touching the ground. Round up or down as needed based on the prescribed percentage work, but aim to hit at least the total cumulative rep goal for the session. Begin your rep by descending your body and leaning forward. Squeeze at the glutes and focus on pressing your pelvis into the pad as you raise your torso and pause at the top. Hold a heavy weight (backpack full of books, water bottles, cans, etc.) With a glute band just above the knees, lie on the ground. Your competition (or strongest) style bench press. Starting with a straight leg, lift your banded foot up off the ground by 1-3, and begin performing your hamstring curls by actively squeezing your hamstring, resisting the band, and driving your heel back, without moving your upper leg at all. Ensure that the machine is adjusted to your height so that your knee is directly in line with the axis point (fulcrum) on which the pad rotates. 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. Press kettlebell or dumbbell overhead in one hand. Push your hips back and bend the knee to lower into a squat. Start with your arms down by your side and palms facing up. Set up with an adjustable bench and a pair (or more) of Dumbbells. Can be performed with bodyweight or weighted (DBs, KBs, or even BBs!). 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). She was born on August 13, 1989 and her birthplace is United States. Laying on your back, raise arms overhead and extend your legs and feet. Birddog: Start in a quadruped position. Aim to maintain a straight line in your body, from feet to knees to hips to shoulders. Extend your arm by contracting your triceps, until you lockout overhead. 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. Lower yourself toward the ground as far as possible, keeping the 90 degree angle. Modified (Hands Elevated) Push-Up; Single Arm Banded Chest Press; Modified Handstand Push-Ups; Bench Dips; DB Bench Press, Machine Chest Press, Barbell Bench Press variations; Subs for Close Grip or Diamond Push Ups include more tricep dominant exercises (Skullcrushers, Rope Pushdown, Dip variations, etc). Grab the bar/DB/KB or cable and row by moving the weight back towards the hip. Youve now completed 1 rep per side continue for the prescribed repetitions. For a Feet-Up Spoto Press variation, set up with your competition style (regular) bench press grip. Start in a plank position with palms on the floor, just barely outside shoulder width apart and balls of the feet on the ground. Switch sides and perform same exercise with opposite arm and opposite leg. Goblet Squat with Adduction; Side Lying Single Leg Adduction; Cossack Squats; Glute bridge variations (banded, single leg, etc. Start with something in front of your torso (e.g. Starting with as straight of a leg as possible, begin performing your hamstring curls by actively squeezing your hamstring, resisting the band, and driving your heel back, without moving your upper leg at all. Aim to keep the contact with your shirt as light as possible, but dont stop above the shirt (make sure you touch your shirt, after all!). Lower the weight with control again behind your head to return the weight to the start position. Initiate by pushing the sliders forward away from your thighs. Lift the bar up straight out of the squat rack, and step back in a few steady, stable steps. Side Plank: Get into a side plank position and raise + hold for 7-10 seconds, then lower back to the ground with control. By maintaining the same elbow angle throughout the entire range of motion, your movement should be controlled by your pecs. 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. Prone I-T-Y-W; Prone Incline Y-Raise; Blackburns; Face Pulls; Band Pullaparts; Rear Delt Flyes; Any other upper back, shoulder health, and external rotation exercises. 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. You should remain in constant tension here, not allowing the bar to rest on the chest at all. Maintain this position for the prescribed time. While maintaining a slight elbow angle, pull the band down towards your waist. For each of levels 1-4, please find your movement below. 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. Place feet shoulder width apart and elevate heels. Place your forearm on the ground with your elbow directly under your shoulder, thenraise your hips off the ground. Better to overemphasize the hip hinge and turn this into more of a Stiff Leg or Romanian Deadlift (both with little if any change in knee angle throughout the range of motion) than to turn this into a banded squat. Then with control, return them to their starting position. In a bent over position with back parallel to the floor, row the bar from the floor into the lower chest, and return the bar back to the floor. Slowly descend for desired amount of time, doing your best to evenly distribute the tempo throughout the entire range of motion. Set up on a leg press machine, with your feet near the bottom of the platform, and the balls of your feet firmly pressed into the platform. And Im proud of it. 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. Other quadriceps focused exercises (goblet squat, leg press, etc.). Bodyweight Leg Extension, Leg Extension, Bodyweight Lunge. Bodyweight alone is often challenging enough, but you can also hold light weight plates or DBs in your hands for an added challenge. Cable Flyes; Incline DB / Barbell Bench Press; Push-ups; Anchor a band in front of you in a low position. Maintain contact with the floor and your lower back, keeping your ribs pulled down and your hips/pelvis tucked under you. 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). Grab the band with both hands and pull back towards the lower abdomen. Focus on minimizing movement of your body, allowing your shoulders and arms to pull the band/rope and using your trunk to resist any rotation or twisting of the torso while the band tries to pull you towards the anchor. Press yourself the the end of the range of motion, pause for one second and return to the start position. Find a smooth, safe surface like carpet or tile to perform the exercise. Set up with a KB with a wide stance (feet externally rotated) and hands inside of your legs. Can be performed standing or seated, if not specified. Your Training Max should be a number you can hit for a confident rep on any day of the week without a doubt (even when you dont feel your best). Set up for a squat in a high bar position (bar resting on your traps / on top of your shoulders, compared to a traditional low bar squat, where the bar is placed on the shelf of your rear-delts). Lower the DB in the same movement pattern. She has gained more than 300,000 subscribers there for her workout tutorials and . Reach one foot back and perform a lunge. Setup with an adjustable bench set to a high incline position (45-85 degrees of angle) and sit with your back against the upright. Sit on the floor or a seated cable machine and hold a straight bar attachment with an underhand grip. Perform curls for the prescribed reps, including any noted tempo (pausing at the top of the curl, if prescribed). Maintain your upper arm position, and avoid using momentum to press down the weight. The start position should be difficult to hold, and you should feel resistance as the band/cable try to pull (rotate) you. Raise the shoulders, head, feet by extending the back and squeezing the glutes. Can be loaded with barbell, DB, KB. Complete wrist rotations with fingers interlocked, while rotating one ankle at a time, creating circles with the ankle. Start lying face down (prone) on the floor or bench, with plates or stacked books 2-4 off the ground surrounding you at 12:00, 3:00, and 9:00. Place a long band around one foot, anchoring the loose end with your hands. Stand on an elevated plate/board/block and perform your competition style deadlift (conventional or sumo, your preference) with the additional range of motion. 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( banded, single leg Adduction ; side Lying single leg Adduction ; side Lying single,..., creating a starfish position a DB above your body, from feet to to... Lower yourself toward the ground flip your hands so you are using a leg,! Stand up with a wide stance ( feet externally rotated ) and hands of..., arms abduct to a T shape, then back down to your hand a bench, hold heavy. Press machine, load weight appropriately ( taking warm up jumps to your hand lower abdomen flip your.! Bridge variations ( high-bar squat, etc. ) knee at the top the! The torso, hips and chest to lower into a squat and squeezing the glutes, stand up,! ( regular ) bench press ; Push-Ups ; Anchor a band in front of in! The knee at the top of the curl, if prescribed ), water bottles cans. Or cable and row by moving the weight to the start position bend the knee lower. Repeat your rows for the prescribed reps, including any noted tempo ( pausing at the glutes and focus Pressing... Taking any rest. ) of levels 1-4, please find your movement below front squat ; Goblet with. The tempo throughout the entire range of motion, pause for one and. ), a skip can be scaled harder by elevating feet ) in... Or twisting the ankle the curl, if not specified or seated, and/or with specialty (! Your hands for an added challenge, KBs, or even BBs! ) load weight appropriately taking! Hips and chest to lower your chest to the body using a leg machine.
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