Lay on your side with your feet under a bench or elevated surface. Unrack the bar setup in a low bar position. Maintain a straight torso and bend your elbows to lower hips and shoulders. Lift your hips off the ground, and maintain that position for prescribed amount of time. Return to start position by pulling up with the hamstrings. Banded Tricep Pushdowns or Skullcrushers), then something overhead (e.g. Extend one leg fully, and with the other, press into the foot to raise the hips. Then with control, return them to their starting position. Sun Salutations; Inchworms; Runners Lunge; Punter Kicks. Keep constant tension here, and try to avoid resting the weight on your thighs at the bottom. Grab the band with both hands and pull back towards the lower abdomen. Stand up straight, with a long resistance band looped around your feet and holding the loose end with both hands. Continue alternating sides for the prescribed repetitions. Can also be performed holding a single kettlebell with one hand, or one kettlebell in each hand. These can also be performed at home or without access to a DB or KB load a backpack or suitcase with books, shoes, and other heavy items, and walk for the prescribed time. 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 upright with a DB in each hand, and feet roughly hip width apart. 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. Bench Press the dumbbells from chest level to lockout. Slowly descend for desired amount of time, doing your best to evenly distribute the tempo throughout the entire range of motion. Set the anchor on the lowest setting and connect handles. It also doesnt get boring because the cycle focus changes over time, leaving more room for sets and reps to be altered and new exercises to be challenged with., So you just hit a squat or deadlift day, and now youre ready to make a killer brunch at home? Lift your hips off the ground, and maintain neutral spine by tucking the ribs and squeezing the glutes and abdominals. Step away from the anchor until there is tension in the band, and hold it in one hand. Starting with feet together, take a step forward and perform a lunge. Bend elbows to descend the torso, hips and chest to lower, coming close to touching the ground. Set up standing next to a piece of equipment or door jam for support. From the bottom, drive back up explosively and jump, switching your leg position and landing with your other foot forward. Aim to raise the hips as high as possible with each rep.Keep ribs down and hips tucked, being sure not to get into a hyperextended spine position. You should feel a light stretch in the abdominals. Grab the band with a double overhand grip. This variation can be performed with a DB, Band, Cables (rope or single handle), as well as standing or seated if not specified. Repeat the movement in reverse (up the front, arms abduct to a T shape, then back down to your sides). 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. Once youve completed one round of each exercises, you can then rest (or move onto the next exercise). Once stable, raise one leg off the ground 12-24 (pausing if prescribed), without allowing the rest of your body to move. 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. 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. This is a more advanced Push-Up variations we will cover, and is very tricep dominant. 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. Lower the barbell with control, complete a pause when the block or board makes contact with your chest. Maintaining a fairly upright torso position, descend in a squat until you reach parallel depth (hip crease below top of the knees). These can also be prescribed as a Front Raise Hold. Alternate steps between left and right. This is one of the most advanced Push-Up variations we will cover, and is very tricep dominant. Press yourself the the end of the range of motion, pause for one second and return to the start position. Control the descent and do not make contact with the ground, instead stopping just before touching. Set up a cable machine with the pulley set in the low position, using a rope or single handle attachment. This is a fairly advanced exercise, and you may find it helps to press yourself up with a push-up to get some momentum going from the beginning. Place feet shoulder width apart and elevate heels. Dont worry even if your first session feels light, we provide instructions on how and when to increase your Training Max from week-to-week based on your performance. Banded or Cable OH Tricep Extension; Cable push downs; Skullcrushers; any other tricep-specific exercise. Band Abducted Goblet Squat; Monster Walk; Banded Lateral Walk; Side Lying Abduction; Hip Thrust with Band Abduction. These can also be performed weighted by holding a DB or KB (goblet style), pair of DBs or KBs (at your sides), or holding a weighted book bag (worn on your back, held goblet style, or tucked to your chest). Think about leading the pull with your elbows, tucking your arms back to your torso throughout the repetition. Descend (aiming to keep the bar in as straight and vertical of a bar path as possible) until you reach depth, which is the point at which your hip crease has descended below the horizontal plane made by the top of your knee. Can also be performed off a deficit if specified (as demonstrated above). Can also be performed in machines (such as in a leg press or hack squat machine). ); Pause lower body compound exercises (leg press, hack squat machine, goblet squat, etc.). Alternate for the prescribed repetitions. 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. On a flat bench, hold a DB in each hand and press until your arms are extended above your shoulders. For alternating lunges, return the front foot to meet the back. Setup and execution of this movement will be very similar to the conventional deadlift, but should have a higher hip position, and less knee flexion. Contract your calves and push the weight rack away from you by extending at the ankles. Complete for the prescribed repetitions. Complete wrist rotations with fingers interlocked, while rotating one ankle at a time, creating circles with the ankle. Inverted Row (Regular Grip); Supinated Grip Inverted Rows (At-Home version);DB Row; Cable Row; Chest Supported Row; Machine Row; Pull Up; Chin Up; Lat Pull Down. Start with a bit of space to the side of you. Check out the Blue Lagoon: https://www.bluelagoon.comSONG: Kanye Loves Christmas by Davis Absolute . If a pause is prescribed, pause at the bottom with your arms overhead, resisting the weight by using your lats to control the load before returning the weight to the start position. Whatever your target time, you should be evenly distributing your tempo with your range of motion, so that when you are 75% of the way done your tempo, you are 75% of the way down the rep.Can be weighted with DBs in both hands, or holding a DB or KB in front of you (arms extended, weight at belly-button height) to act as a counter balance. Then, return to the start position by driving your hips forward and squeezing your glutes. Neither are inherently right or wrong, and we recommend training a combination or alternating (for balance), or whichever is more comfortable for you. 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). Set up a loaded barbell with round plates. Aim to maintain a straight line in your body, from feet to knees to hips to shoulders. Can be performed on an EZ curl bar, with DBs, or on cables. Raise the hips into a glute bridge, and perform a hamstring curl with one leg at a time by pushing your heel out away from the body, then back to the start position, all while maintaining your bridge position as best you can. From this contracted position, slowly lower back to the dead hang start position with control. Then, return to the start position by driving your hips forward and squeezing your glutes. Starting with your arms extended and your body in a straight line (with an engaged core), pull your chest towards the lip of the table, maintaining the same straight body positioning and then lower back to an extended start position. Wishing everyone all the best in their health, safety, and livelihoods. Can be performed with a rope, straight bar, or v-/ez-bar handle attachment. You should feel a light stretch in the abdominals. Setup beside a box that is roughly knee-height. Can also be substituted for an Ab Wheel, or by performing the bodyweight only variation Ab Fallouts. Control your slow negative and keep your back flat. Squeeze the shoulder blades together and raise each dumbbell out and up away from the torso. ); Push Up Variations; DB Bench Press Variations; Machine Pressing variations or any other upper body pressing movements. Set up with a wide stance (feet externally rotated) and hands inside of your legs, standing on a long resistance band. Set up a long resistance band anchored to a low position, or stand on one end. Control the speed and distance the by engaging the core. 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. In a lunge position with back leg supported on a bench or box 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. Make sure you maintain an upright torso throughout the movement, and push your entire foot back into the floor. Keep your palms facing together throughout the entire movement. If you can perform fewer than 5 feet elevated push-ups, we recommend starting on the scaled version below! Press yourself to the end of the range of motion, pause for one second and return to the start position. 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! In pushup position with forearms on the ground, maintain neutral spine by tucking the ribs and squeezing the glutes and abdominals. Perform with feet flat on the ground, unless specified otherwise (e.g. 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. 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. At the end of your hammer curls, youve completed one set or round of this exercise grouping. 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. Adjust tension by changing how much or little of the band you stand on. Step back so there is some resistance at the top of your split stance position. Perform curls using while maintaining a neutral grip. Now that you are in position, transition from forearm to hand on one side, followed by the other youre now in High Plank. Start in a kneeling position with enough room to extend forward. 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. Set up far enough away from the pulley so that there is tension on the cable when your arms are extended. Hold that position for 2-3 seconds (unless explicitly prescribed), then lower your hips back to the ground thats 1 rep. Repeat for the prescribed number of repetitions. Control the weight on the way back to the bottom. I'm the founder of Strong Strong Friends, a coaching team that focuses on using strength to achieve health and fitness goals . Can also be programmed as a hold, in which case you would maintain your top position for the prescribed amount of time. I had been training at the gym for three years and never seen such a huge improvement in my biceps. Starting in a plank position with one hand on the floor, and one hand elevated, begin your push-ups. Take a breath into the pit of your belly, think of expanding your trunk (creating 360-degrees of pressure around your abs and lower back), and begin your descent by breaking at the knees and hips at the same time. Set up a band or cable pulley with a single handle attachment in a low position. Lift the bar up straight out of the squat rack, and step back in a few steady, stable steps. If you do not have access to cables, you can perform these variations with bands. Repeat for the prescribed repetitions. Hold your body in a straight line for max time, with your feet off the ground. In a standing position, set up a band in a high position. Option to scale down to an easier variation of this movement (novice) would be keeping your arms on the floor during the repetition, or keeping your hands on the floor while only lifting one leg at a time. Option to use a rope, single arm handle, EZ-bar/v-bar, or straight bar attachment unless specified. Repeat for the prescribed repetitions. Perform the prescribed number of reps (or to failure, if prescribed as an AMRAP). Single Arm Banded Row; Chest Supported Row, Single Arm Lat Pull Down, DB Row. Once your torso is near parallel to the ground, reverse the movement and return to an upright position. Step one foot back and across your other leg, while bending the front knee and hip. Then, slowly lower your body with control, aiming for ~3 seconds to return to the bottom (if no tempo is explicitly prescribed). Slowly return your leg to the start position, then perform the same movement with the other leg youve now done 1 rep per side. Return to the starting position and repeat. Press the palms through the floor, activating the chest, shoulders and triceps and returning to the start position. Stop at parallel and return to the start position. Grab the attachment with both hands, and stand upright,with arms down and the weight in front of the thighs. Once youve completed all 3 positions for the prescribed repetitions, youve completed 1 set. By prescribing your volume work for the day as a percentage of your Top Set rather than a (somewhat arbitrary) Training Max or All Time PR means your training can be tailored based on your specific capacity on any given day. Can also be broken down into Half Get-Ups or Position Repeats to build proficiency and confidence in the movement. Perform a normal (concentric) hamstring curl by actively contracting the hamstrings with both legs on the pad until your knees are fully bent, then using a single leg, perform a slow controlled eccentric (from bent to knee to extended leg) over 3-4 seconds back to the start position. Cable Lateral Raise; DB Lateral Raise; Prone Incline Y-Raise; Overhead Pressing variations; any other shoulder exercises. Bend elbows to descend the torso, hips and chest to lower your chest, coming close to touching the elevated surface. 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. That is one repetition repeat for the prescribed reps. You can also perform this with your feet on a foam roller. Incline DB Flyes; Cable Flyes; Incline DB / Barbell Bench Press; Push-ups; Pec Deck Machine. Loop a band around a squat rack or sturdy alternative at approximately shoulder height, or slightly above. An RPE 7 would be a solid effort, but the set would be less challenging and the lifter would have ~3 reps left in the tank at the end of their set (10 minus 7 equals 3). In this variation, descend as far as you can as slowly as you can, while lengthening the hamstrings until your arms catch yourselves. Set up in a staggered stance, with one foots toe in line with the other heel. Maintain your upper arm position, and avoid using momentum to press down the weight. Raise hips off the floor until your body forms a straight line. Do your best to keep constant tension here, maintaining your arms extended and parallel to the floor. Start in a quadruped position, with a band anchored to a low position in front of you. Banded Hamstring Curls; Swiss Ball Hamstring Curls; 2-Up, 1-Down Hamstring Curl; Hamstring Curl 21s; Glute Ham Raise; Romanian Deadlift; Stiff-Leg Deadlift. To scale to the easiest variation, perform on a Captains Chair rather than hanging from a pull-up bar. AMRAPs refer to sets where we aim to complete as many reps (or rounds) as possible with a given weight. 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. This is a useful tool in prescribing or adjusting loads based on how challenging a set feels to the lifter. Hold a heavy weight (backpack full of books, water bottles, cans, etc.) Continue for the prescribed repetitions, then switch to the opposite arm/opposite leg. Each day and week of training will be prescribed relative to this baseline test. This will increase the effective range of motion of your repetitions. 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. Focus on keeping your ribs tucked down and continue pressing the low back into the floor. Bench Press the bar by bringing it down towards your chest (arms roughly 45-degrees from your torso), then returning to lockout. Raise the hips into a bridge, then sweep your extended leg under onto your knee. Perform these with an overhand grip unless specified otherwise, such as neutral grip or supinated (underhand) grip. 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