Lie on floor with feet flat on the ground, with a box, bench, chair, stair or stack of plates in front of you. Lower the weight back to the ground with control, then repeat for the prescribed repetitions. Support your mid back perpendicular to a bench. Initiate by pushing the sliders forward away from your thighs. You should remain in constant tension here, not allowing the bar to rest on the chest at all. 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. Find a stretch of floor that is relatively low friction (something like wood or turf, not rubber or asphalt). 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. Maintain an extended arm position and raise the weight from in front of your hips/thighs to up over your head. Lie down on your back with knees bent and a band around your knees. In a bent over position with back parallel to the floor (or close) and knees slightly bent, loop a long band below your feet with one end in each hand. Place your hands on the edge of a bench and shoulder width apart. Focus on keeping your ribs tucked down and continue pressing the low back into the floor. Sumo KB/DB deadlifts, other Barbell deadlift variations (conventional, trap bar). Reach one foot back and perform a lunge. Return the dumbbell to the top of the movement. 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. resistance profile is hardest in the lengthened position for Position 1, and hardest in the shortened position in Position 2). Standing in front of a weight plate or similar, aim to elevate your toes by 1-3. Then turn 90-degrees to the side, and hold that relaxed pose for another few seconds. Set up in a staggered stance, and soften the front knee slightly. 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. Row the band in towards your shoulder as you engage your abs to pull the knee of your elevated leg until it is back under your hips, holding here for 1-2 seconds unless explicitly prescribed. Without lowering the DBs, switch which arm is holding the isometric contraction and perform the prescribed reps with the other arm. Press the palms down to push your body up, activating the chest, shoulders and triceps and returning to the start position. Begin your rep by descending your body and leaning forward. Carries are always counted by time, so do not rush. Can be loaded with barbell, DB, KB. Lay on your back with a band anchored above your head, holding the band with both hands. Perform for the prescribed repetitions, then repeat on the other side. If your baseline test is 5 reps, you can perform sets of 2 or 3 reps, but try to get at least 10 total reps. Lat Pull Downs; Inverted Rows; Any other back & lat movements. Lower the KB in the same movement pattern. Take a moderately (1-4 per hand) narrower grip than your competition or regular bench press grip. Keep your body in a straight line, making sure not to raise or sink the hips. Can be performed standing or seated, if not specified. Once you reach nose height, lower the handle/band to belly button height with control, then return to starting position (chest height). 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. Control the cable on the way back to the start position. Once you reach the top (DBs near your shoulders), rotate your wrists and DBs so that your palms now face down. Instead, hover arm and leg over the ground. Lie on your side with legs stacked and extended. Standing upright and facing the pulley, hold the rope with hands parallel (palms together, hands on either side of the plate). Start by performing Banded Tricep Pushdowns for the prescribed reps/time, then immediately grab a dumbbell and perform Banded OH Tricep Extensions for the prescribed reps/time, followed by Banded Tricep Kickback for the prescribed reps/time. Set up by wrapping a band around an upright pillar or column, then step into each end of the band so that each end is wrapped behind your knees. This will incorporate your quads more, as your hands and straight barbell no longer have to navigate around your shins. To scale harder, perform with extended legs. 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). Barbell Curl; EZ Bar Curls; DB Curls; Hammer Curls; Machine Curls; Any other bicep variation. Jump Squats; Goblet or other Front loaded (DB, KB, barbell) squat; Belt Squats; Leg Press or Hack Squat; Leg Extensions. In pushup position with forearms and balls of your feet on the ground, modify your traditional plank setup by internally rotating one forearm until it is almost 90-degrees (so your fist sits below your opposite shoulder), then raise the unused arm off the ground and hold it straight down by your thigh. Can also be performed seated. Starting Position: Lie on the floor with one kettlebell in one hand. Hollow Body Hold; Modified Hollow Body Rocks; Plank; Birddogs; V-situps; Deadbugs; Laying on your back, tuck your knees and hold them to your chest. Repeat the movement in reverse (up the front, arms abduct to a T shape, then back down to your sides). Try to maintain constant tension throughout the set, not resting the DBs until all reps are completed. Place hands out to the side for support. Lower and repeat for reps. Barbell Curl, Cable Curls (V-Bar or EZ Bar attachment), Alternating DB curls, Hammer Curl. Lie on your back with legs extended. With a barbell fixed in a low position in a squat rack, hang underneath the bar with your feet on the floor and your hands spaced slightly wider than shoulder-width apart (wide grip). 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. Alternate for the prescribed repetitions. Start standing with hips and shoulders square. Can also be performed with a TRX or Rings. Slowly rotate one arm overhead, bringing the PVC pipe over and around your head and body. While maintaining a slight elbow angle, pull the band down towards your waist. Set up in a standing position, with a long resistance band looped under your feet and over your shoulders. Exercise sequencing is a single variable in our toolkit that we can manipulate to accumulate stress and fatigue before your heavy compound lifts (squat/bench/deadlift/OHP), which is directly in line with our goals for the cycle. Standing upright with feet roughly hip-width apart, reach one foot back approximately ~2-3 feet, landing on the ball of your foot, and perform a lunge. Press yourself the the end of the range of motion, pause for one second and return to the start position. Extend your free hand out to your side for stability, or use a rack or piece of equipment to press into. These weight increases can be anywhere from 2-5%+ of your training max. Walkout, and hinge at the hip by pushing your hips back to perform a good morning. 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. Start by picking a Training Max that is a number you know you can hit no matter what for 2-3 tough reps. Once youve reached this depth, push back up to perform a repetition. Banded Front Raise; Front Plate Raise,Cable Front Raise; DB Overhead Press. Set up a band wrapped to a high anchor (bannister, door hinge, pull up bar, etc.). 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. Aim to move through your entire back, allowing your lumbar, and thoracic, and cervical spine (lower, mid, and upper) to flex and extend together. Squeeze your butt and drive your foot through the floor, extending until your hips are in line with your torso. If you could almost do an unassisted pull-up during your baseline test, you can also shoot for your first pull-up! Lower yourself toward the ground as far as possible, keeping the 90 degree angle. Tighten the upper back, brace the core, then push your hips back and hinge tipping your torso towards the floor with minimal bend at the knee until you feel a light stretch in your posterior chain (hamstrings, glutes, and even adductors). 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. Starting with feet together, take a step forward and perform a lunge. 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. Shoulder Passs Through, Reverse grip shoulder pass through, Down Dog Position. Can be performed in place, or inching forward. Setup a barbell on a squat rack at about elbow height. Control the band throughout the movement. Start in a standing position with your feet roughly hip-width apart in front of a low box. Start standing upright with your feet hip-width apart. Externally rotate your shoulders and continue to bring the pipe behind your back. Unrack the barbell and walk out from the rack. Start in a plank position with palms on an elevated surface (bench, plyo box, stacked bumper plates, staircase, wall), slightly wider than shoulder width apart (unless grip width is specified) and balls of the feet on the ground. Megsquats is a famous YouTube Star who has a net worth of $1-5 million. Sun Salutations; Inch Worms; Runners Lunge; Punter Kicks. Unrack the bar and lower to your chest with control (aim to tuck your elbows a little bit closer to your torso than a normal bench press) and press back up to lock out. Using a dip belt, add additional weight and perform strict pull-ups. These are to be performed with both legs together, unless specified otherwise (e.g. 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. Without lowering the DBs, switch which arm is holding the isometric contraction and perform the prescribed reps with the other arm. 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. As soon as you land, jump back up and bring your feet together and hands back to your sides. Laying on a bench, hold a EZ bar above your body directly above your shoulders. Start standing with hips and shoulders square, with a slider under one foot. Split Stance/Single Leg RDL, Single Leg Press, Split squat variations, Lunge variations, Single Leg Hamstring Curls, other unilateral lower body work. Think about driving your pinkies and elbows back and out to initiate the movement. 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. 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. Banded Deadbugs; Birddogs; V-situps; Hollow body holds; Bear Crawls. Perform these with an overhand grip unless specified otherwise, such as neutral grip or supinated (underhand) grip. Return both feet together, and then repeat with the other foot. 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. Hip thrusts, Glute Kickback, Back Extensions (shoulders rounded). Youve now completed 1 rep per side continue for the prescribed repetitions. Can also be performed while walking, alternate legs with each step, and repeat for the prescribed reps, time, or distance. Bench Press the bar by bringing it down towards your chest (arms roughly 45-degrees from your torso), then returning to lockout. 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. Lower the band in the same movement pattern, and repeat for the prescribed repetitions. Lay on your side with your feet under a bench or elevated surface. 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. Then, return to the start position by driving your hips forward and squeezing your glutes. Lower back down with control and repeat. Put your weight on the front foot and hinge at the hip and push your hips back. Engage your tricep and push the weight back to straighten the arm. Perform squats to depth while keeping an upright torso with bodyweight or with a light kettlebell. There should be tension on the band at this height. Walking/Alternating/Reverse Lunge variations; Box step-ups; Flat or Front Foot Elevated Split Squat variations. Slide your foot back and across your other leg, while bending the front knee and hip. Lift your hips off the ground, and maintain that position for prescribed amount of time. Ensure you are maintaining retraction the entire time. If your prescribed variation is unassisted pull-ups or weighted pull-ups, perform some sets with reduced reps or weight. Also known as Spider Curls. Focus on squeezing and flexing your biceps as you resist the band tension, holding for the prescribed time. 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. Perform belt squats to depth for the prescribed reps, focusing on keeping an upright torso. 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. Begin by descending into the bottom of a squat, then explosively drive back up and jump once you reach a fully extended position. Begin pressing the DBs overhead for the prescribed number of repetitions, aiming to keep a vertical torso. While keeping your knees fairly straight, raise one leg towards the ceiling with control, and bring back down. Laying on your stomach, extend your arms overhead and extend legs and feet. Ive gained more confidence being a little wider and having bigger legs than others, because I remember that I have built that muscle. Plus, I love the Stronger by the Day Facebook community. If you are unable to perform holding one end of the band in each hand, you can try standing on just one side of the band (allowing the other half to loop freely between your hands), or opt for the looser tension single arm banded lateral raise variation. Repeat for the prescribed number of repetitions, then rest. Perform for the prescribed repetitions, then switch sides and repeat. Keeping the upper arms stationary, and curl the bar forward and up while contracting the biceps. Sometimes stress and fatigue can be super high, so using an explicit percentage may be over-exerting relative to your capacity on that day. Aim to maintain a neutral spine and maintain that straight line from your shoulders through your head. Perform these with a slow and controlled tempo for the prescribed reps. Return the start position and repeat. Other quadriceps focused exercises (goblet squat, leg press, etc.). Barbell Curls; Single Arm Cable Curl; Concentration Curls; EZ Bar Curls; Hammer Curls; DB Iso-Hold Curls. 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. 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. Can be scaled harder by switching your point of contact from your knees to the balls of your feet. Option to use DB, KB or Cable machine. Lying face down on an incline bench, hang your arms straight up and down (perpendicular to the floor). In a seated position, hang your upper arm vertically (perpendicular to the ground) and rest it against your inner thigh. Slowly pull the dumbbell down to the body as you would in a normal bench press. Press shins into the ground and slowly lower your upper body, ensuring knees, hips and shoulders are in a straight line. Rope Pushdowns or Skullcrushers), then something overhead (e.g. Can be scaled harder by switching your point of contact from your knees to the balls of your feet. Begin your rep by contracting your biceps to perform curls. Keep your hands in front of your body to support and catch yourself as you get closer to the floor. Hold this position, and rotate left and right for the prescribed repetitions. This will increase the effective range of motion of your repetitions. Slowly lower down on 1 leg. Set up in a pushup position with forearms and balls of your feet on the ground. 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. From there, push back up to perform a repetition. 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. 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. With that in mind, we want to think about keeping our entire torso square, with our shoulders in line with our hips. Bend elbows to descend the torso, hips and chest to lower your chest, coming close to touching the elevated surface. Raise your head a few inches off the ground and hover the extended leg at the same time. Set up far enough away from the pulley so that there is tension on the cable when your arms are extended. 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. Aim to keep your shins near vertical throughout the repetition to better target your glutes. Start with bodyweight or PVC pipe, and then advance to an empty barbell after regularly programming the Jefferson Curl for 4 weeks. In a half kneeling position (close knee on the floor), use a cable machine or a band and bring the handle to the torso. 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). Aim to get the thigh perpendicular to the floor with each rep.Keep ribs down and glutes tucked, being sure not to get into a hyperextended spine position. Keep bicep and elbow close to torso and control the weight through the entire movement. This variation can be performed with a DB, Band, Cables (rope or single handle), as well as standing or seated if not specified. Seated Banded Row, Bentover Row, Pendlay Row, DB Row, Inverted row. Set up on an incline bench in a squat rack, or use a fixed incline bench press rack. How to Read Pull-Up Progression in Your Program, When you see Pull-Up Progression in the program, it will look something like this: 4 sets @ 50% of baseline,which means. Our strong strong friend, JamaRR Royster (aka @pancakegawd), has you covered with this absolutely delicious, easy and protein-packed recipe. 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. The range of motion is only a few inches, and our goal is active control through the shoulder blades and engagement of the lats. Side, and repeat for the prescribed repetitions, then repeat for the prescribed repetitions, aiming to keep vertical..., back Extensions ( shoulders rounded ), Inverted Row to elevate your toes 1-3! 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