Extend one arm down to your side and grab the DB with one hand at the same time, extend the opposite leg out behind you while maintaining a neutral spine. Contract your calves and push the weight rack away from you by extending at the ankles. Push your hips back and bend the knee to lower into a squat. Banded Deadbugs; Birddogs; V-situps; Hollow body holds; Bear Crawls. Sit on the floor or a seated cable machine and hold a parallel grip attachment. Thank you for visiting, and for being a Strong Strong Friend. With the bench upright angle set at ~45 degrees, begin by performing Seated Incline DB Curls for the prescribed reps (Position 1). Box Jumps; Goblet or other Front loaded (DB, KB, barbell) squat; Belt Squats; Leg Press or Hack Squat; Leg Extensions. Step up to the top of the box, so that all of your weight is on your elevated foot. Barbell Bench Press Variations (competition-style, close grip, wide grip, incline, decline, etc. Start standing upright with a single KB in both hands, and feet roughly hip width apart. 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. Focus on minimizing movement of your trunk, allowing your shoulders and arms to pull the band and using your trunk to resist any rotation or twisting of the torso while the band tries to pull you towards the anchor. To scale easier, perform on a Captains Chair rather than hanging from a pull-up bar. Starting from an upright position with both feet together, take a step out wide with one leg into a wide stance and descend into a squat while shifting your weight to the active leg. Unrack the barbell and walk out from the rack. If you do not have access to cables, you can perform these variations with bands. ); Any other back or lat focused exercises. 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. Perform the prescribed number of repetitions, then switch sides and repeat. Lift your bottom leg up until it touches the bottom of the bench. Front loaded (DB, KB, barbell) squat; Belt Squats; Leg Press or Hack Squat; Leg Extensions. With this hand position, we should be aiming to keep your arms as close to the torso as possible, aiming for roughly 10-30-degrees of angle between arms and torso at the bottom to maintain more emphasis on the triceps in this variation. Step away from the anchor until there is tension in the band, and hold it in one hand. Perform a single arm lat pull down, 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. Can also be broken down into Half Get-Ups or Position Repeats to build proficiency and confidence in the movement. Strict Pull-Ups; Lat Pull Down, Assisted Pull-Ups, Chin-Ups, Negative Pull-Ups. Set up in a modified pushup position with forearms and knees on the ground. Perform your lunges by taking a step forward with one leg, dropping into a 90-90 lunge position while maintaining your upright torso. Extend free arm straight down with the dumbbell and bring dumbbell back to your hip. With a slight bend at the knee, hinge at the hip and maintain a solid torso position (engaged trunk), descending until you have a mild stretch in your hamstring your hands should be 10-16 off the floor here. She was born on August 13, 1989 and her birthplace is United States. For full size plates, we recommend using a block height of 1-4 this tends to be enough to overload the movement, but not so high that our mechanics, pulling technique, start position, and bar path are drastically different. For a Band Abducted Goblet Squat variation, set up with a glute band just above the knees. Cable Flyes; Banded Flyes; DB Flyes; Incline DB / Barbell Bench Press; Push-ups; Pec Deck Machine. Thats one repetition. 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. Sit on the ground with legs extended, feet on sliders, and hands flat on the floor by your hips. The goal is to get moving and wake the body up. I'm the founder of Strong Strong Friends, a coaching team that focuses on using strength to achieve health and fitness goals . Glute bridge variations (banded, single leg, etc. To find the starting position, grab both handles and bring them into an overhead press start position (arms bent, out to the side, but elbows slightly forward). This movement should be an explosive concentric contraction (pulling the bar from floor to chest), and controlled negative (slowly lowering the back back down). Bend the knee on the same side as your kettlebell and press that foot into the ground. 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). If you can, try to touch your toe with your opposite-side hand. While maintaining a slight elbow angle, pull the band down towards your waist. 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. For example, if your baseline test is a 5-second max negative, you can perform sets of 2-second or 3-second negatives, but try to get at least 10-seconds total across all sets. 20 seconds), or if prescribed as reps (e.g. Grab a handle in each hand, and step forward so there is some tension in each arm. Banded Single Arm Overhead Tricep Extension. May also be prescribed with different rep ranges (e.g. You can use a tripod if you have one, otherwise just prop your phone up on a chair, bench, table, or stool. Scale accordingly. Goblet Squat, Band Abducted Goblet Squat, Goblet Squat w Adduction, Front loaded (DB, KB, barbell) squat; Belt Squats; Leg Press or Hack Squat; Leg Extensions. In a standing position, set up a band in a high position. Lower the weight with control again behind your head to return the weight to the start position. Hold your body in a straight line for max time, with your feet off the ground. 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. Create tension in the band by taking a slightly wider than hip width stance, and bend the knees to get in an athletic stance. Repeat for the prescribed repetitions. Find a stretch of floor that is relatively low friction (something like wood or turf, not rubber or asphalt). Clamshells, Seated Banded Clamshells, Fire Hydrants, Banded Lateral Walk, Monster Walk. Lie on floor with one foot flat on the ground and the other with only the heel on the ground (B-stance). Hold a weight (kettlebell, dumbbell, etc) in both hands and walk. Set up a single handle pulley in the low position of a cable rack. Loop the free end of the band around one ankle, and 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. 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). This will give us a starting point. Set your feet on a stable surface with your hands on the floor so that youre bent over in a 90 degree position, with your legs extended and your hips as stacked above your shoulders as possible. Focus on keeping the ribs tucked down and pelvis neutral to your spine. Lie on your side with legs stacked and knees bent at a 45-degree angle. Can also be done with a partner holding the board on your chest. Aim to keep your flat foot shin vertical throughout the repetition to better target your glute on the flat foot side. Lay on your side with your feet under a bench or elevated surface. Tuck the ribs and the hips, ensuring you do not hyperextend the spine. 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. Begin performing curls with your banded arm for the prescribed reps. Pause in a stable position when you land, then stand up fully to ensure you are stable. Grip a pull-up bar slightly wider than hip width apart, palms facing away from your face (supinated grip). 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. 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. Ok to touch shoes or shin if you cannot reach the floor. Do your best to not allow any movement other than rotation here your elbow should ideally not move up, down, forward or backwards. Keep this movement controlled and smooth, focusing on squeezing your glutes and resisting the band. Myself, and my team of awesome coaches dont believe in preying on insecurities to sell ourselves. Can also be performed seated. 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. Lift the 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 (not allowing your torso to move off the bench and rely on momentum). Prone Banded Hamstring Curls; Hamstring Curl 21s; 2-Up, 1-Down Hamstring Curl; Glute Ham Raise; Romanian Deadlift; Stiff-Leg Deadlift. Unrack and lower the bar, aiming to control the descent through the entire range of motion. Rotate your trunk towards the ground on your kneeling side. work well here). 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. The misinformation is unfortunate because lifting has tremendous benefits when it comes to health, weight loss, and shaping the body. Hold a PVC pipe, broom, or band in front of your body with arms extended straight. Grab the attachment with both hands, and raise the weight above your head with your arms bent and hands behind your head. Then, lower yourself down so that your heels reach below the elevated surface until you feel a light (but not painful) stretch in your calves. Now that youre in your high plank position, with controlled, intentional movement, lift one hand off the ground and bend at the elbow until that hand touches your opposite shoulder. Once your elbow is bent at 90-degrees, externally rotate your shoulder while holding your upper arm in position (making an L-shape with your elbow). Return to the starting position. Repeat for the prescribed repetitions or time. Perform curls for the prescribed reps, including any noted tempo (pausing at the top of the curl, if prescribed). Hip thrusts, Glute Kickback, Back Extensions (shoulders rounded). 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. Regular DB Curls; DB or Cable/Rope Hammer Curls; Single Arm Cable Curl; Barbell Curls; Concentration Curls; EZ Bar Curls. Switch opposite arm/opposite leg. Throughout the entire repetition, aim to keep your head and torso at the same level dont allow your body to raise! Finally, turn away from the camera completely, and hold a relaxed pose for a few more seconds before ending the recording. Sitting on the floor in front of a bench, roll the bar so it is over your hips. Grab the band (or rope) with a double overhand grip. 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. Using DBs, perform bicep curls. Once youve reached a full stretch, pause for a moment, then reach down (while keeping your legs relatively straight). Return back to the start position, focusing on maintaining that trunk position and pushing your hips through to lockout. Good Morning; Banded Good Morning; Supermans or Back extensions; Reverse hyperextensions; Stiff-Leg or Romanian Deadlifts. Pause and flex your tricep while holding the weight at the top, then return to the start position and repeat. Pause at the top of the motion and return to the starting position. Carries are always counted by time, so do not rush. In this position, slowly control your descent back to the bottom (DBs near your hips). In the full version, also raise your body back up to the start position by actively contracting your hamstrings. Set up on an incline bench, or angle a flat bench with plates or blocks. Single leg RDL, Single Leg Press, Split squat variations, Lunge variations, Single Leg Hamstring Curls, other unilateral lower body work. 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. 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. To scale this version to an easier variation, modify this exercise to alternate one leg at a time until you reach the prescribed number of reps per leg. If a pause is prescribed, pause at the bottom of the squat for the prescribed duration, focusing on maintaining tension throughout your body as you resist the barbell. From there, (rather than lowering your arms back down to your sides, as you would in a traditional DB Lateral Raise), keep your arms at the same height and bring them forward until your hands are in front of your torso (horizontal adduction, like a DB Flye). Meg Gallagher, also known as Meg Squats, is a weathered strength coach, powerlifter, and YouTube personality. Repeat for the prescribed time or repetitions. Stand a few feet away from the anchor, facing sideways, orienting yourself 90-degrees from the resistance. Use a preacher curl setup, an incline bench, or other like surface to perform a curl with one arm at a time. The closer you are to being vertical, the harder the push up will be. Box Jumps; Broad Jumps; Jump Squats; Jump Lunges. Actively engage your abdominal muscles by keeping your ribs pulled down and your pelvis tucked under your hips. Lower cable machine to lowest rung with a rope handle attached. Grab the band with one hands and pull back towards the lower abdomen. Engage your abs while pressing your low back into the floor, and hover your feet and hands ~6 inches over the floor. Think about pushing the feet through the floor while keeping the barbell as close to your body as possible. Lower the band in the same movement pattern, and repeat for the prescribed repetitions. Back support may help form at higher intensities. Push DB and fists up to the ceiling, completing the rep when elbows are locked out overhead. Touch the floor with your free hand. 3-Position Banded 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. Can also be performed holding a single kettlebell with one hand, or one kettlebell in each hand. Then, return to the start position by driving your hips forward and squeezing your glutes. Set up in a pushup position with forearms and balls of your feet on the ground. Repeat with the other hand, bringing the implement back to its starting point. 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. To reach your start position, complete either a strict chin-up, or jump up to hang with biceps flexed, and chin over the bar. Standing on a long band, grab a loose end in each hand. Deficit Blackburns; Face Pulls; Prone I-T-Y-W; Rear Delt Flyes; Band Pull-Aparts; Any other upper back, shoulder health, and external rotation exercises. If youre not a yogi, dont worry. Pause at the top or perform any tempo as prescribed. Loop a band around a squat rack or sturdy alternative at approximately shoulder height, or slightly above. Hold this position for the prescribed duration, maintaining a straight line from shoulder to hip to to knee to ankle, before lowering back to the start position with control. For more information and a technique comparison, check out this IGTV link. Lie on floor with feet flat on the ground, with a box, bench, chair, stair or stack of plates in front of you. Once you get to the bottom, drive back while squeezing and flexing your quads. 8+8+8 would be 8 bottom half, 8 top half, 8 full ROM). Lift the weight straight up toward the chin, leading with the elbow and keeping the weight close to the body. With a handle in each hand, step forward so there is some tension in each arm. Extend your arm by contracting your triceps, until you lockout overhead. Set up far enough away from the pulley so that there is tension on the cable when your arms are extended. Repeat for the prescribed repetitions. Banded Lateral Walks or Monster Walks, Glute Bridge, Abductor Machine. 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. Start by picking a Training Max that is a number you know you can hit no matter what for 2-3 tough reps. Bench Press the dumbbells from chest level to lockout. Banded Front Raise; Front Plate Raise, DB Front Raise, Cable Front Raise. Goblet Squat; Heel Elevated Goblet Squat; Goblet Squat w Adduction; Front loaded (DB, KB, barbell) squat; Belt Squats; Leg Press or Hack Squat; Leg Extensions. Banded Bicep Curls; Banded Isometric Bicep Curls; Banded Hammer Curls; Banded Reverse Grip Curls; 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. For the Hollow Body Rock variations, the goal is to maintain your hollow body position throughout the motion while rocking back and forth. It motivates me indirectly., The biggest thing Ive gained from being in Stronger by the Day is the mindset that less is more. Keep your legs extended and palms pressed down into the floor, then raise your hips and hold a high plank position. Starting with your feet together and both legs extended, allow the band to pull your knee forward a bit of heel lift on that leg is okay! Sun Salutations; Inch Worms; Runners Lunge; Punter Kicks. Start on the floor in a quadruped position (hands and knees down), with your arms shoulder-width apart. Romanian Deadlifts, Good Mornings, Reverse Hypers. Try to pick a box where your elevated leg has no more than a 90-degree angle at the knee at the deepest position. 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. Then with control, return them to their starting position. 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. left arm and right leg; or right arm and left leg). Place the bar on your traps. Control the cable on the way back to the start position. Banded Bentover Row, Pendlay Row, DB Row, Inverted row, Chest Supported Row. Set up in front of a cable machine with the pulley in the lowest position, with a rope handle attached. Hanging Leg Raises; Bear Crawls; Side Plank; L-Sit. Once stable, raise one leg off the ground 12-24 (pausing if prescribed), without allowing the rest of your body to move. To scale easier, you can either modify your setup (knees down or hands elevated) while maintaining the diamond position, or you can slightly widen your hand width as needed, while still aiming to keep your elbows tucked close to your torso. Keeping your feet in contact with the floor, begin your rep by abducting & externally rotating your legs, driving your knees out against the band. Copenhagen Plank; Modified Copenhagen Plank; Modified Copenhagen Plank Raises; Cossack Squat; Side Lying Adduction; Hip Adduction Machines; Goblet Squat with Adduction; Hip Thrust with Adduction. A top set would be your heaviest prescribed set for the day, typically followed by volume work at some reduced load relative to that top set (hence, backdown). Try to flatten the lower back, and remove any lower back arch. Since we all have different experiences and starting levels of pull-up strength, you will first need to conduct a baseline test to ensure our progression is appropriately scaled to your starting point. This progression is a great developer of strength and coordination for the Turkish Getup. Focus on keeping your ribs tucked down and continue pressing the low back into the floor. Repeat. This can also be performed on a cable machine using a rope attachment on a high pulley position. Lower one arm back behind your head and the opposite leg down towards the floor. Modified Hollow Body Hold; Hollow Body Rocks; Plank; Birddogs; V-situps; Deadbugs; Competition style squat. Holding DBs in each hand and keeping your upper arms still, perform curls. 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. From there, you can screenshot still-frames of your video to be used for yourcheckin. While there are a number of different ways that people define RPE, we will be linking our RPE scale to the concept of Reps-in-Reserve for the purposes of this program. We recommend racking the bar during your intra-set rest. While holding them at this height, tuck your ribs down and squeeze your abs while reaching your hips back as far as you can. Pancake Tacos w/ Grilled Peaches and Bacon By JamaRR Royster (@pancakegawd) Estimated Serving Size & Nutrition, Copyright 2018 STRONG STRONG FRIENDS. To scale to a more challenging intermediate variation, perform Hanging Knee Tucks on a pull-up bar. Squeeze and hold at the top, then control back to the bottom and repeat. Now that youre in your modified high plank position, with controlled, intentional movement, lift one hand off the ground and bend at the elbow until that hand touches your opposite shoulder. If substituting for another delt variation, aim to complete in sets of 15+ reps, and pushing to technical failure. Perform the prescribed number of repetitions, then switch sides and repeat. Perform with feet flat on the ground, unless specified otherwise (e.g. Single arm fly and cable crossover variations. Support your mid back perpendicular to a bench. Find a smooth, safe surface like carpet or tile to perform the exercise. On a cable machine, hold the cable in one hand using a rope or single handle attachment. Tighten the upper back, brace the core, then pull the band from the ground up to the hips. Once you reach a full contraction, pause momentarily to avoid any rebound off the bands elasticity, and return to the start position with control. Contract your abdominal muscles and crunch while bringing your torso upright (between 45-degrees and vertical), lifting your feet off the ground with a bend in the knees, and reaching your arms down towards your ankles. Barbell row, Kroc rows, chest supported rows, seated cable row. 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. Put your weight on the front foot and hinge at the hip and push your hips back. Can be further scaled easier by raising from your forearm up to your hand (with a straight arm and locked elbow). Keep your hands in front of your body to support and catch yourself as you get closer to the floor. This is one of the most advanced Push-Up variations we will cover, and is very tricep dominant. The more that the front of your hips is pointed to the floor, the more this movement will require contraction at the glutes. Start with your arms down by your side and palms facing up. Lift your bottom leg up until it touches the bottom of the bench. Unrack the bar setup in a low bar position. Lower the weight with control again behind your head to return the weight to the start position. Lat-pull down, assisted pull-ups, chin-ups, negative pull-ups. We have free programs, customized plans, and awesome videos on our social channels. It can take months and/or years of dedicated training for many lifters to get their first pull-up. 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 also be performed with a TRX or Rings. I havent been in the best moods lately, but I feel so much better when I come in and get to lift heavy.. Set up in a pushup position with hands and balls of your feet on the ground. With a dumbbell in each hand, approach the bench in a prone (face down) position, with your torso supported by the bench so that you cannot move at the waist. Lower the weight with control again behind your head to return the weight to the start position. Think about pushing the feet through the floor while squeezing your glutes and pushing your hips forward, hingeing at the hips. Starting in a split stance, dip into a lunge position. Switch sides and perform same exercise with opposite arm and opposite leg. Thats one rep. Rotate your wrists and DBs again so that you are palms up, and repeat for the prescribed repetitions. Perform with feet flat on the ground, unless specified otherwise (e.g. single leg extension). Grip a pull-up bar at or slightly wider than shoulder width apart, palms facing towards you (supinated grip). Can be performed with both arms simultaneously or alternating if not explicitly prescribed just be sure to perform the total prescribed reps as reps per arm. Can be performed bodyweight or loaded (goblet with a KB, with DBs in each hand, or with a Barbell on your back or in a front rack position). 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Push-Ups ; Pec Deck machine prone banded Hamstring Curls ; EZ bar Curls Squats ; leg Press Hack! ; barbell Curls ; Hamstring Curl 21s ; 2-Up, 1-Down Hamstring Curl ; glute Ham ;. There is tension in the lowest position, slowly control your descent back to its point!