Lower the barbell with control, complete a pause when the block or board makes contact with your chest. 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). Place the bar on your traps. Raise your heart rate and warm up your body for your session with some light cardio. Aim to maintain a neutral posture (keeping your elbow by your sides, and hips & shoulders square facing towards the anchor), with the only movement coming from flexing your bicep. Once you reach a full contraction, pause momentarily to avoid any rebound off the bands elasticity, and return to the start position with control. Barbell row, Kroc rows, chest supported rows, seated cable row. Setup a long resistance band to a low anchor, and loop the free end of the band around both ankles. 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. Squeeze the shoulder blades together and separate the band in a fly-motion. Control the bar throughout the movement. Place your closest foot on the box, and your other foot on the floor. Press shins into the floor to return back to start position and repeat. Starting with feet together, take a step forward and perform a lunge. Any other cardiovascular movement that helps you raise your heart rate and increase blood flow. Or, perform the traditional (advanced) variation with arms extended overhead, lifting both arms and feet at the same time. Control the speed and distance the by engaging the core. Laying on your back, raise arms overhead and extend hands and feet, creating a starfish position. Raise both arms overhead with a slight bend in the elbow. This is an intermediate and fairly challenging movement. These sets will allow us to hit new rep max PRs when we feel good and move well, yet stick with the minimum prescribed reps even on off days, to make sure were making progress and moving forward no matter what. Bodysaw, Hanging Leg Raises, Bear Crawls, Side plank, L-Sit Hold, V-Ups. Hold and squeeze at the top, then lower to the start position. Starting in a plank position with one hand on the floor, and the other on a slider, paper plate, or magazine. 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. 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. Maintaining a fairly upright torso position, descend in a squat until you reach parallel depth (hip crease below top of the knees). Laying on your stomach, extend your arms overhead and extend legs and feet. If no plane is specified, perform the variation most comfortable for you. Hold that position for one count, then reverse all steps to come back to the starting position. Pistol Squat, Single Leg Press, Split squat variations, Lunge variations, Single Leg Leg Extension, other unilateral lower body work. Then immediately drop to Position 3, dropping to your knees and finishing your set. This exercise can be scaled harder by raising from your knees to your feet, in a regular Plank Shoulder Taps variation. So if you scored 4 seconds on your negative pull-up, then training calls for 4 sets of 2-second negatives. Hinge at the hips and reach towards the floor with your free hand. 20 seconds), or if prescribed as reps (e.g. Place one foot flat on the floor (bending that leg at the knee and hip). Start with your arm down in front of your thighs. Put your weight on the front foot and hinge at the hip and push your hips back. From this position, walk your hands backwards until you return to your start position. I love the messages of people inspiring and encouraging each other. Set up far enough away from the pulley so that there is tension on the cable when your arms are extended. Once youre fully upright, thats the end of your repetition repeat for the prescribed reps. Thrusters, Renegade Rows, Squat Jumps, Jumping Lunges. 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). Grip a pull-up bar slightly wider than hip width apart, palms facing away from your face (supinated grip). Push upward, unlock the safeties, and lower the sled working through as full of a range of motion as possible. Lift the weight straight up toward the chin, leading with the elbows and keeping the weight close to the body. Begin performing curls with your banded arm for the prescribed reps, using a pronated (palm facing down) grip. While holding them at this height, tuck your ribs down and squeeze your abs while reaching your hips back as far as you can. Slide your foot back and across your other leg, while bending the front knee and hip. Aim to keep your hips square in the same position throughout the repetition. With that in mind, we want to think about keeping our entire torso square, with our shoulders in line with our hips. You can opt to extend legs for a more difficult variation. Start with something in front of your torso (e.g. Barbell or DB OHP; Single Arm DB OHP; Banded Front Raises; Banded Lateral Raises; Machine Overhead Press. Lower yourself toward the ground as far as possible, keeping the 90 degree angle. 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. While maintaining this position, lift one hand off the ground and slowly tap your opposite shoulder. If limited on space, perform as alternating rather than walking. Perform belt squats to depth for the prescribed reps, focusing on keeping an upright torso. 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. Lift the band straight up toward the chin, leading with the elbows and keeping the band close to the body. Set up in front of a cable machine with the pulley set in the low position, and a rope handle attached to the pulley. Stand up straight, with a long resistance band looped around your feet and holding the loose end with both hands. Hold a weight (kettlebell, dumbbell, etc) in both hands and walk. Set up in a modified pushup position with hands and knees on the ground. 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. Hold a band in with both hands and extend arms in front of you. Can be further scaled easier by raising from your forearm up to your hand (with a straight arm and locked elbow). Prioritize movement quality and control on this exercise, rather than weight/resistance. To scale this movement, bring your feet closer (easier) or further away/elevated (harder). Think about pushing the feet through the floor while keeping the barbell as close to your body as possible. Can also be performed with a TRX or Rings. Grab with one hand, and perform single arm curls using a handle attachment and a cable machine. Banded or Cable OH Tricep Extension; Cable push downs; Skullcrushers; any other tricep-specific exercise. Aim for 4-5 seconds from overhead to behind your back, and another 4-5 seconds to return your hands over your head while maintaining scapular retraction during the entire range of motion. Bend at the elbows to descend the torso, aiming to keep your elbows as tucked as possible as you lower your chest to the floor, coming close to touching the ground. single leg extension). Set up by wrapping a band around an upright pillar or column, and step one foot into the loose end of the band so that the band wraps behind your knee. Lift your hips off the ground, and maintain a neutral spine by tucking the ribs and squeezing the glutes and abdominals. Set up far enough away from the pulley so that there is tension on the cable when your arms are extended. Once you reach a full contraction, pause momentarily to avoid any rebound off the bands elasticity, and return to the start position with control. Please, check our our site, and our social channels to learn more. Adjusting your stance width (and how much tension is on the band under your feet) will adjust the resistance of this exercise. For full deadlift tutorial, see our How to Deadliftvideo, our Extended Video Library or written guides on this movement. Hinge at the hip and bend at the knee to get in a pulling position where shins are perpendicular to the floor. Raise your head a few inches off the ground and hover the extended leg at the same time. Face a cable setup with a rope handle attached to a low pulley. Once your torso is near parallel to the ground, transition into a squat by bending the knees and lowering the hips. Repeat with the other hand, bringing the implement back to its starting point. Since we all have different levels of experience and technical proficiency (e.g. Retract your shoulder blades. 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. Bridge up by squeezing your glutes until you are in a straight line, from shoulders to hips to knees to ankles. Lift your bottom leg up until it touches the bottom of the bench. 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. Slowly descend for desired amount of time, ensuring the range of motion, and time are evenly spaced out. Use an incline bench or row machine setup to support the chest so you can take your lower back out of the movement. However, everything is written intentionally to optimize YOUR progress. Keep ribs down and glutes tucked, being sure not to get into a hyperextended spine position. If youve been away from the barbell for more than 4 months, you may find a larger decrease is warranted. Place your hands on the edge of a bench and shoulder width apart. Starting with feet together, take a step forward and perform a lunge. Romanian Deadlift (BB or DB), Stiff-legged deadlift, Good Mornings, Reverse Hyperextensions, Glute Ham Raise. Lift your hips off the ground, and maintain neutral spine by tucking the ribs and squeezing the glutes and abdominals. Focus on keeping your ribs tucked down and continue pressing the low back into the floor. 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. Pause at the top or perform any tempo as prescribed. Squeeze your butt and drive your feet through the floor, extending until your hips are in line with your torso. Close Grip Push-Ups can be scaled harder by elevating feet). 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. 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. If it does not feel comfortable, no need to make contact between the bar and your chest just aim to get your upper arms parallel to the floor. Keeping your arms extended, pull the band/rope across your body from shoulder to hip (high-to-low) or hip to shoulder (low-to-high). Banded or DB OH Tricep Extension; Cable push downs; Skullcrushers; any other tricep-specific exercise. I was so happy!. Lying on the ground with a swiss ball at your feet, set up with your heels on the ball and your legs fully extended. If substituting for another curl variation, aim to complete in sets of 15+ reps, and pushing to technical failure. Walking Lunges; Reverse Lunges; Box Step-Ups; Split Squat; Front Foot Elevated Split Squat; Single Leg Leg Press; B-Stance Squat. Lie down underneath the table, with your feet on the floor underneath the table, and your shoulders lined up under the edge of the table. Reverse all steps to come back to the starting position. Watch the demo link for the movements. Slowly rotate one arm overhead, bringing the PVC pipe over and around your head and body. Your goal throughout the entire range of motion is to keep your hips and shoulders facing square in front of you and resist the rotation. Lower back to the ground with control, and repeat for the prescribed repetitions. Think about pushing the feet through the floor while squeezing your glutes and pushing your hips forward, hingeing at the hips. Extend your arm by contracting your triceps, until you lockout overhead. Lower the weight with control again behind your head to return the weight to the start position. While maintaining extended arms, bring the handle/band up to roughly nose height with control. Banded Hamstring Curls; Hamstring Curl 21s; Glute Ham Raise; Romanian Deadlift; Stiff-Leg Deadlift. With the bench upright angle set at ~45 degrees, begin by performing Seated Incline DB Curls for the prescribed reps (Position 1). Slowly move opposite hand and knee to move forward and then backwards. Return both feet together, and then repeat with the other foot. Lift your hips off the ground, and maintain a neutral spine by tucking the ribs and squeezing the glutes and abdominals. 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). ); Push Up Variations; DB Bench Press Variations; Machine Pressing variations or any other upper body pressing movements. 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. Once you cannot lower the arms further in this position, rotate your arms (aiming to keep your shoulders retracted through this rotation) and complete the repetition when your hands reach the small of the back. Starting with feet together, take a step forward and perform a walking lunge. These can also be performed with a Glute Emphasis. Can be performed with a single handle attachment, a rope attachment, or other attachment of your choice. Bend elbows to descend the torso, hips and chest to lower your chest, coming close to touching the elevated surface. Tricep Push Down; Tricep Kick Back; Skullcrushers; BW Tricep Extension. Aim to maintain a straight line in your body, from feet to knees to hips to shoulders. You should feel a mild stretch in your hamstrings with each kick. Can be performed bodyweight or weighted (typically with DBs or KBs). You should remain in constant tension here, not allowing the bar to rest on the chest at all. ); other lower body compound exercises (hack squat machine, leg press, belt squat, goblet squat, etc.). Hip Adduction Machine; Copenhagen Plank or Raises; Goblet Squat with Adduction. Pause to remove any momentum (or for prescribed duration, if specified), then return to the start position with control, focusing on hingeing at the hips. Then, begin rocking forward and backwards, aiming to maintain your position throughout the entire range of motion. Shins should be close to perpendicular to the floor at the start of the pull. Perform with both arms at the same time, unless specified as Alternating (demonstrated here). Leg Press; Front Squat; Goblet Squat; Zercher Squat; Heel Elevated Goblet Squat. Then, move the remaining two appendages (left hand and right leg) to follow suit. Press yourself the the end of the range of motion, pause for one second and return to the start position. Return the dumbbell to the top of the movement. Perform the prescribed number of reps (or to failure, if prescribed as an AMRAP). For a more comprehensive overview, check out our longer YouTube instructional video linked here. Grab the bar/DB/KB or cable and row by moving the weight back towards the hip. ), but could be prescribed for different rep ranges. Using DBs, perform bicep curls. Keeping your arm at 90-degrees abducted (flared) from your torso, pull the band directly back while keeping the upper arm parallel to the floor. Once you reach the top (DBs near your shoulders), rotate your wrists and DBs so that your palms now face down. 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. Get in an upright seated position facing a cable pulley, with handles attached at the low position. DB Stiff-Leg Deadlift, BB Stiff-Leg Deadlift, Hamstring Curls. Barbell/Bentover Row; Pendlay Row; Dumbbell Row; Inverted Row; Chest Supported Row, Single Arm Lat Pull Down. Other quadriceps focused exercises (goblet squat, leg press, etc.). 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. Engage your abs while pressing your low back into the floor, and begin your rocks. This variation can be scaled harder by extending your legs further, or easier by modifying and reaching your arms out towards your ankles, with bent knees. Close Grip Push-Ups; Traditional Push-Ups; Close Grip Bench Press; Skullcrushers; Rope Pushdown; Bench Dips; Chest Dips. See the demo link above for more detail, as an example of 3+3+3 Iso-Hold Lateral Raises. Start with your arms down by your side, then raise them out at a 45-degree angle from your body (making a Y with your body. Perform your flyes by squeezing and contracting your pec in order to bring your arm arm towards the midline, while maintaining a constant slight bend in the elbow. For full bench press tutorial, see our How to Bench video, our Extended Video Library or written guides on this movement. Press back up by pushing your feet into the floor and your shoulders back into the bar. Keeping your feet in contact with the floor, begin your rep by abducting & externally rotating your legs, driving your knees out against the band. 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. Many trap bars are reversible, with a pair of handles that protrude from the regular height of the barbell, as well as another pair of handles that are in line with the weights. 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. Place your top leg on top of the bench. The goal of this exercise is to stop right as the bar touches your shirt, butbefore the bar touches your chest. Aim to maintain a straight line in your body, from feet to knees to hips to shoulders. That means well tell you exactly how and when to increase your Training Max and make real progress. Since this is a stiff leg deadlift, aim to maintain the angle in your knees and reach depth by pushing your hips back, hinging at the hip and lowering the weight while maintaining a strong, rigid torso position. Repeat for the prescribed repetitions. In the full version, also raise your body back up to the start position by actively contracting your hamstrings. Seated DB OHP; Standing DB OHP; Barbell OHP; Viking or Landmine Press; Machine Shoulder/OHP; Front Plate Raise. This will incorporate your quads more, as your hands and straight barbell no longer have to navigate around your shins. This is a fairly advanced movement. Set up the same as a traditional DB Front Raise, but hold the weight or resistance isometrically at shoulder height (arms extended) for the prescribed time. Set up with an adjustable bench and a pair (or more) of Dumbbells. Use your front leg to drive you back up to the start, thinking about pushing that foot into the ground and squeezing that glute. There should be a moderate amount of tension on the band while your arm is at your side, but not so much that you cant perform the repetition to a full range of motion. Tricep push-downs; Skullcrushers; OH Tricep Extension; Dips; Any other tricep exercises. This is a core strengthening and activation movement, and your focus should be on maintaining flat shoulders and hips throughout the movement (avoid tipping). Prone Banded Hamstring Curls; Hamstring Curl 21s; 2-Up, 1-Down Hamstring Curl; Glute Ham Raise; Romanian Deadlift; Stiff-Leg Deadlift. Standing in front of a weight plate or similar, aim to elevate your toes by 1-3. This can also be performed at home without a DB/KB by hugging or holding by the straps a loaded backpack to your chest. Place your top foot on top of the bench. Before the Barbell is our eight-week training intensive to transform you from total novice to a confident and competent lifter. Actively engage your abdominal muscles by keeping your ribs pulled down and your pelvis tucked under your hips. 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. Perform curls for the prescribed reps, including any noted tempo (pausing at the top of the curl, if prescribed). When you reach depth, pause for ~1 second (unless a set duration is defined), keeping tension in the legs and trunk. With a dumbbell in each hand and a slight bend in the elbow, hold your torso against the upright of the bench. Set up on a GHR/GHD machine with the knees slightly behind the pad and feet firmly on the platform. DB/KB Stiff Leg Sumo Deadlift; Sumo KB/DB Deadlifts, Other Barbell deadlift variations (conventional, trap bar). Try to pick a box where your elevated leg has no more than a 90-degree angle at the knee at the deepest position. 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. Slider Pike, Slider Fallouts, Planks; Hanging Leg Raises; L-Sit. If an exercise is prescribed as 36 @ 4 reps left in the tank, that means we want to perform 3 sets of 6 repetitions using a weight that we could do for ~10 total reps if pushing to true failure (6 completed reps + 4 RIR). Then, slowly relax your abs and push the sliders away from you. Keep the heel or entire foot on the ground. Barbell Curls, EZ bar curls, Alt. Keep your palms facing together throughout the entire movement. For more information and a technique comparison, check out this IGTV link. ); Leg Press variations (especially glute focused, such as wide stance or feet further in front of you); Step Up, Lunge, or Split Squat variations. Grab the bar just outside of shoulder width. For a Band Abducted Goblet Squat variation, set up with a glute band just above the knees. Your competition (or strongest) style bench press. Banded lateral walk, Monster walk, Clamshells, Fire Hydrants. Repeat for the prescribed time or repetitions. 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