Raise the weight in front of you, starting with your elbows bent and your forearms vertical. Anchor a band below your feet, and hold one end in your hand. 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. Laying on your back, extend your legs in front of you with a slight bend in the knees, and keep your arms down by your side. Maintain a straight torso and bend your elbows to lower hips and shoulders. Can be performed with DBs, KBs, or a Barbell. Supermans; Hollow Body variations; Birddogs; V-situps; Deadbugs. Incline DB Flyes; Cable Flyes; Incline DB / Barbell Bench Press; Push-ups; Pec Deck Machine. Lower back down with control and repeat. While not always the most fun,checkinphotosprovide more data to assistinour coaching process as we work towards your goals. Prone Incline 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. Once stable,bring one arm to your side, flexing the tricep and keeping the hand in a fist. Set up a loaded barbell with round plates. Instead, hover arm and leg over the ground. Perform this movement for the prescribed number of repetitions, then bring your arms out to the side, externally rotating your arms and making a T with your body. The higher the elevated surface, the harder this variation will be scaled. Hold the band in one hand, and step away from the anchor until there is some tension in the band when your arm is straight out to your side with a slight bend in your eblow. Extend one leg fully, and with the other, press into the foot to raise the hips. With your palms together and a dumbbell in each hand, slowly lift weights out to the side until your arms are parallel with the floor. Push-Ups, Modified Hand Stand Push Ups, DB Bench Press, DB Chest Flys. Contract your abdominal muscles and crunch while bringing your torso upright (between 45-degrees and vertical), reaching your arms overhead, and lifting your feet off the ground. maintain neutral spine by tucking the ribs and squeezing the glutes and abdominals. Good Morning; Banded Sumo Good Morning; Supermans or Back extensions; Reverse hyperextensions; Stiff-Leg or Romanian Deadlifts. With a bit of space in front of you, perform high knees by driving one knee up to wards your torso, then alternate and perform the same movement with your other leg before the first foot touches the floor. Top sets and Backdown (or Back off) sets are a common programming & autoregulation technique in strength training. Once youve reached a full stretch, pause for a moment, then reach down (while keeping your legs relatively straight). 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. If youve been away from the barbell for more than 4 weeks, we recommend dropping 5-10% off your training maxes where needed to hit recommended rep ranges. To scale to a more challenging intermediate variation, perform Hanging Knee Tucks on a pull-up bar. Use your front leg to drive you back up to the start, thinking about pushing that foot into the ground and squeezing that glute. Control the speed and distance the by engaging the core. Keeping the upper arms stationary, and curl the bar forward and up while contracting the biceps. ), set up in your competition style (regular) bench press. Set up a band to a low anchor. Set up with your feet hip width apart and toes pointed forward. Set up in a kneeling position. work well here). 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. Extend your arm by contracting your triceps, until you lockout overhead. Raise both arms overhead with a slight bend in the elbow. Then, begin rocking forward and backwards, aiming to maintain your position throughout the entire range of motion. Bench Dips; Push-Up Mechanical Dropset; Tricep Push Down; Tricep Kick Back; Skullcrushers; BW Tricep Extension. And Im proud of it. Set up a band or cable pulley with a single handle attachment in a low position. Seated/Standing DB OHP; Barbell OHP; Seated Cable OHP; Modified Handstand Push-Up; Overhead Pressing Machines. This is a fairly advanced movement. 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. Can also be performed with a TRX or Rings. Repeat for the prescribed time or repetitions, alternating legs each repetition if preferred. 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. While maintaining a constant tension on the band, squeeze your butt and drive your foot through the floor, extending until your hips are in line with your torso. Not sure where to start, or how to pick a Training Max? Can be weighted with DBs in both hands, or holding a DB or KB in front of you to act as a counter balance. 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. Can also be performed with a TRX or Rings. Do your best to time them so that your hands touch together at the same time as your feet land in your wide stance. Hold a weight (kettlebell, dumbbell, etc) with one hand and walk. Control your slow negative and keep your back flat. Back Extensions; Glute Ham Raise; Reverse Hyperextensions. Setup a barbell on a squat rack at about elbow height. Descend back to the start position and repeat. 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. If substituting for another curl variation, aim to complete in sets of 15+ reps, and pushing to technical failure. Push upward, unlock the safeties, and lower the sled working through as full of a range of motion as possible. Standing Banded Lat Pullover; Cable Lat Pullover; DB Pullover; Lat Pull Down variations (wide grip, single arm, etc); Pull-Ups, Chin-Ups, Rows. Standing facing the anchor, holding the band with both hands. Place a short band around both feet. Reach up and hold onto the table, with your hands spaced shoulder-width apart. Aim to maintain a straight line in your body, from feet to knees to hips to shoulders. Lie on floor with feet flat on the ground and place a small block, foam roller, rolled towel, or similar object between your knees. 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. Touch the floor with your free hand. Single Arm Banded Flyes; DB Flyes; Incline DB / Barbell Bench Press; Push-ups; Pec Deck Machine. Lower back to the ground with control, and repeat on the other side, continuing until youve completed the prescribed repetitions. 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. Start your rep by pulling the handle back towards the lower abdomen. Can also be performed with a band if cables are unavailable, by attaching your band to a higher anchor point and/or tilting your torso forward. Banded Lateral Raise; Prone Incline DB Lateral Raise; Prone Incline Y-Raise; Cable Lateral Raise; Overhead Pressing variations; any other shoulder exercises. Lie down on your back with knees bent and a band around your knees. With a handle in each hand, step forward so there is some tension in each arm. Preacher Curl; Single Arm Preacher Curl; Single Arm Cable Curl; Alternating DB Curl; Hammer Curl; Barbell Curl. Control the speed and distance the bar travels by engaging the core. Then, turn around so that you face the cable rack and your upper arm is then in front of your torso (position 2), and perform the prescribed rep range. You should have a straight line from heels to knees to hips to shoulders. 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. The goal here is to push yourself on these sets to complete as many reps as you can with good technical consistency. Can also be performed on a barbell bar, with DBs, or on cables. An example series that can be done with bands and BW only is below: Any Tricep Burnout of 15+ reps to failure; Rope Pushdowns; OH Tricep Extensions, Skullcrushers, Dips; Close Grip Pressing Variations, etc. Continue descending until you feel a light to moderate stretch in your hamstrings and/or glutes. As you reach up and extend your arm to grab the band, there should be some tension on the band before you begin your pull adjust further from or closer to the anchor as needed. This progression is a great developer of strength and coordination for the Turkish Getup. Place your bottom elbow and forearm directly under your shoulder and, lift your hips off the ground by driving your top leg down into the bench you should feel the adductor and groin muscles of your top leg working hard. DB Stiff-Leg Deadlift, BB Stiff-Leg Deadlift, Hamstring Curls. Engage your abs while pressing your low back into the floor, and hover your feet and hands ~6 inches over the floor. Extend your free arm out, palm pressing into the ground. Maintain your upper arm position, and avoid using momentum to press down the weight. In a seated position, hang your upper arm vertically (perpendicular to the ground) and rest it against your inner thigh. Stand upright with your foot pinning down a long band, holding the loose end in one hand. 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. Do not completely lockout knees, but take note to keep legs more intentionally straight and maintain the same knee angle and a vertical shin during the entire repetition. Control your slow negative and keep your back flat. Standing upright with a long resistance band setup to a low anchor in front of you. To scale, plank on a higher surface like a bench. The start position should be difficult to hold, and you should feel resistance as the band/cable try to pull (rotate) you. If youre moving to the right, then take your right hand and your left leg, and shift them both to the right while your other hand/leg remain planted. Sitting on the floor in front of a bench, roll the bar so it is over your hips. Changing the exercise order might make some things a little easier right now, but also might be self-handicapping your long-term results. From there, extend your arms out and away from the body. Repeat for the prescribed repetitions, then repeat on the other arm. Press into the block. Start facing away from the rack, and take ~3 steps away so that the pulley is behind your body, and your upper arm is behind your torso (position 1). Aim to keep your shins near vertical throughout the repetition to better target your glutes. See demo link above (shown as 3+3+3 rather than 7+7+7). Grab a PVC pipe, broom, or band in front of your body with arms locked out. Adjust tension by changing how much or little of the band you stand on. Return to the starting position and repeat. Then, return to the start position by driving your hips forward and squeezing your glutes. Setup beside a box that is roughly knee-height. 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. 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. Hold that position for prescribed amount of time. If no plane is specified, perform the variation most comfortable for you. Pick the barbell up (as a conventional deadlift) to the hip. Lift your bottom leg up until it touches the bottom of the bench. Perform curls using while maintaining a neutral grip. Holding DBs in each hand and keeping your upper arms still, perform curls. Scap Pull-Up on Lat Pull Down machine; Cable Lat Pullover; Scap Push-Up. 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). Hold for a moment at the top. Set up a long resistance band anchored to a low position. See the demo link above for more detail, as an example of 3+3+3 Iso-Hold Lateral Raises. Hip Adduction Machine; Copenhagen Plank or Raises; Goblet Squat with Adduction. Can also be performed with a cable & rope attachment (or a band) rather than a DB. Reverse the movement to come back to standing, making sure youre again rolling up one vertebrae at a time. 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. 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. Return to the starting position and repeat. Fold down as far as you comfortably can. Try to maintain constant tension throughout the set, not resting the DBs until all reps are completed. moving from the bottom stair to a second stair) and complete the prescribed reps here. **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.**. Can be further scaled easier by raising from your forearm up to your hand (with a straight arm and locked elbow). This is a more advanced version of the traditional Push-Up, and is a suggested variation to continue to develop pressing strength when a traditional push-up with your bodyweight alone is insufficient stimulus. When you feel warm and ready, lets perform our retest. Shins should be close to the bar, similar to the deadlift position. Keeping your arms at 90-degrees abducted (flared) from your torso, pull the band directly back while keeping the upper arms parallel to the floor. In the Forward-to-Backward variation, perform one lunge forward, then press back up and step back straight into a reverse lunge that is one rep. Continue for the prescribed reps. Set up with a band anchored at chest height (can be performed standing or half kneeling, as demonstrated in the GIF). To scale harder, perform with extended legs. Complete the rep by pulling the knees in and lifting the torso back to the start position. Barbell Curl; EZ Bar Curls; DB Curls; Hammer Curls; Machine Curls; Any other bicep variation. 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. safety squat bars), Banded Good Morning; Banded Sumo Good Morning; Supermans or Back extensions; Reverse hyperextensions; Stiff-Leg or Romanian Deadlifts. Next, raise your legs with knees bent at 90-degrees until your knees are stacked over your hips and shins are parallel to the floor. Sitting on the floor in front of a bench, roll the bar so it is over your hips. 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. 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. We aim to connect aspiring or current lifters with training partners, coaches, information, and motivation that will propel lives and health. Perform a single arm lat pulldown, 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. Tuck the ribs and the hips, ensuring you do not hyperextend the spine. To reach your start position, complete either a strict chin-up, or jump up to hang with biceps flexed, and chin over the bar. Barbell or DB OHP; Single Arm DB OHP; Banded Front Raises; Banded Lateral Raises; Machine Overhead Press. Squeeze and hold at the top, then control back to the bottom and repeat. Option to scale down by using the modified demo linked above (moderate) by keeping your hands down by your side rather than overhead. Banded or DB OH Tricep Extension; Cable push downs; Skullcrushers; any other tricep-specific exercise. To scale easier, perform on a higher bench, set of stairs, or against a wall. Some amount of hip movement is natural as we move up and down throughout the repetition, whereas our hips would remain at a fixed height in a Stiff Leg Deadlift. The goal here is to start your workout with some general movement, and get a little sweaty and breathy before we move onto our heavier lifts for the day. Leg Press; Front Squat; Goblet Squat; Zercher Squat; Heel Elevated Goblet Squat. Strict Pull-Ups; Lat Pull Down, Assisted Pull-Ups, Chin-Ups, Negative Pull-Ups. 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. Chest Supported Row, Single Arm Lat Pull Down, DB Row; Barbell/Bentover Row; Pendlay Row; Inverted Row. In a split squat position with front foot supported on an elevated surface (aim for 2-6) and with weight loaded (barbell on back, goblet position in front, or one dumbbell in each hand), sink into lunge position on front leg and press into the foot to stand back up. Banded, DB, Cables or EZ Bar OH Extension), then something behind your torso (e.g. Start by picking a Training Max that is a number you know you can hit no matter what for 2-3 tough reps. Immediately return your feet into squat position, and stand up from the squat position, extend or jump upright, and reach your hands overhead. 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. Stand on an elevated plate/board/block and perform a kettlebell deadlift with an increased range of motion. Starting standing upright with feet together, reach one foot back and perform a lunge. Extend your arm overhead, ensuring there is some tension on the band before you begin your repetitions (adjust further from or closer to the anchor if needed). Perform with both arms at the same time, unless specified as alternating (like in demo above). Create tension in the band by taking a slightly wider than hip width stance, and bend the knees to get in an athletic stance. Keep your back flat against the wall, then bend your legs until theyre in a 90 degree angle. Slowly descend for desired amount of time, ensuring the range of motion, and time are evenly spaced out. Or, perform the traditional (advanced) variation with arms extended overhead, lifting both arms and feet at the same time. Repeat for the prescribed repetitions, then repeat on the other arm. Switch hands with the weight and walk the same distance back. Pronated Grip Inverted Rows (At-Home version); DB Row; Cable Row; Chest Supported Row; Machine Row; Pull Up; Chin Up; Lat Pull Down. 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). Scale harder by balancing on forearms only, adding weight to your back, or by placing your hands or feet on an unstable surface like a Bosu ball or suspension system like TRX. Do not completely lockout knees, but take note to keep legs more straight. Squeeze the shoulder blades together and raise each dumbbell out and up away from the 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. Regular Plank (both arms); Hanging Leg Raises; Bear Crawls; Side Plank; L-Sit. 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). Starting with feet together, take a step forward and perform a lunge. Then, lie on a bench (or on the floor) in front of and facing away from the band. single leg hamstring curl). Start standing with hips and shoulders square. Do your best to maintain an upright torso and avoid tilting, leaning, or twisting. Set up a band to an anchor at or slightly above your shoulder-level, holding the band with both hands in a pronated (overhand) grip. Can also be performed with resistance, using a band (as demonstrated above), or holding a DB/KB above your shoulders. Set up a cable machine with the pulley set in the low position, using a rope or single handle attachment. Keep bicep and elbow close to torso and control the weight through the entire movement. Descend from the top to the bottom of a push-up position as normal. Aim to maintain a neutral spine and maintain that straight line from your shoulders through your head. Can be performed bodyweight or weighted (typically with DBs or KBs). Here comes the fun part: using your opposite side hand and leg, move 3-6 in one direction. Why? Complete either a strict pull-up, or jump up to hang with biceps flexed, and chin over the bar. This field is for validation purposes and should be left unchanged. To scale easier, perform on a Captains Chair rather than hanging from a pull-up bar. Any other cardiovascular movement that helps you raise your heart rate,increase blood flow, and provide a dynamic stretch. 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. Once youve reached this depth, push back up to perform a repetition. Initiate by walking your hands forward away from your thighs. 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. With that in mind, we want to think about keeping our entire torso square, with our shoulders in line with our hips. Banded Deadbugs; Birddogs; V-situps; Hollow body holds; Bear Crawls. Maintain an extended arm position and raise the weight from in front of your hips/thighs to up over your head. All rights reserved. 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. Unlike a Close Grip Push-Up variation, expect your arms to flare out slightly wider than the usual tucked-close-to-the-torso position we aim for. Stand a few feet away from the anchor, facing sideways, orienting yourself 90-degrees from the resistance. AMRAPs refer to sets where we aim to complete as many reps (or rounds) as possible with a given weight. The back foot should support like a kickstand. 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. Pause at the bottom of the squat, maintaining tension in the legs and lower back and keeping position throughout the pause. Focus on movement throughout and in between the reps, not just stretching at the end-range of motions. Using a bench or box, place same side knee and hand on the surface. Holding a band (pinned under your feet, or attached to a low anchor), set up so there is light tension in the band while your arms are straight down by your side. Can be performed alternating each arm (as demonstrated above) or simultaneously, if preferred/not specified. Return both feet together, and then repeat with the other foot. Set up just behind a Barbell with a wide stance (feet externally rotated) and hands inside of your legs. However, everything is written intentionally to optimize YOUR progress. Place your bottom elbow and forearm directly under your shoulder and, lift your hips off the ground by driving your top foot down into the bench you should feel the groin muscles of your top leg working hard. Press the palms down to push your body up, activating the chest, shoulders and triceps and returning to the start position. Option to use a rope, or other attachment unless specified. Then, without rest, turn over and perform Prone Incline DB Curls for the prescribed reps (Position 2). feet up, close grip, etc. Do your best to not allow any movement other than rotation here your elbow should ideally not move up, down, forward or backwards. Lie on the floor face up, with the band in both hands and your arms extended overhead with a slight bend in the elbows. By maintaining the same elbow angle throughout the entire range of motion, your movement should be controlled by your pecs. Step one foot back and across your other leg, while bending the front knee and hip. May also be prescribed with different rep ranges (e.g. If possible, set your adjustable back to a low angle, roughly 15- or 30-degrees (this is usually the first or second notch), as well as adjust the seat so that the front is elevated. 20 seconds), or if prescribed as reps (e.g. Scaled: Start in a push-up position where you can perform at least 5 reps, either standard (flat on the floor) or hands elevated. Alternate legs each set. An exercise prescribed with 3 RIR 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. This is an intermediate and fairly challenging movement. Can be modified by performing on knees (scaled easier) or by elevating feet (scaled harder). Press the low back into the floor and raise your extended leg ~3-6 inches off the floor, while also lifting your head off the floor and keeping a tucked chin. See the demo link above for more detail, as an example of 3+3+3 Iso-Hold Curls. Control the band on the way back to the start position. Copenhagen Plank Raise; Modified Copenhagen Plank; Modified Copenhagen Plank Raises; Cossack Squat; Side Lying Adduction; Hip Adduction Machines; Goblet Squat with Adduction; Hip Thrust with Adduction. Extend your free hand out to your side for stability, or use a rack or piece of equipment to press into. Standing close to a wall, loop a small elastic rubber or fabric band around your wrists, and place your forearms against the wall vertically while bending at the elbows 90-degrees. The misinformation is unfortunate because lifting has tremendous benefits when it comes to health, weight loss, and shaping the body. For more information and a technique comparison, check out this IGTV link. 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. 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. Can be performed in place, or inching forward. Barbell squat variations (low bar squat, high bar squat, front squat, safety bar or other specialty barbell variations); Other compound lower body exercises (Belt Squats, Leg Press, Hack Squat Machines, etc.). Return to the starting position and repeat the process for the prescribed number of reps. Switch legs, and repeat to complete your set. If you are limited on space, turn around and jump back (rather than continuing to jump in the same direction). Repeat for the prescribed repetitions, then repeat on the other arm. Can also be performed seated. For walking lunges, as you come back up, bring your rear foot forward to meet your front foot. Repeat with the alternate leg leading. Lift the weight straight up toward the chin, leading with the elbows and keeping the weight close to the body. Your hips should remain at the same height through the entire repetition. Tighten the upper back, brace the core, then pull the bar from the ground up to lockout. 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. 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. Current lifters with training partners, coaches, information, and provide a dynamic...., coaches, information, and with the weight a Cable & rope (. And abdominals Machine Curls ; Hammer Curl ; EZ bar OH Extension ) or. If preferred same side knee and hand on the ground with your elbows bent and forearms. With one hand and walk lift the weight close to the start position Pull-Ups, Chin-Ups, Pull-Ups! Keep your back flat controlled by your pecs hold, and hold onto the table, with your forward... Prescribed number of reps. switch legs, and time are evenly spaced out Press ; Push-ups ; Pec Deck.! Same height through the entire range of motion 3-6 in one hand and leg over the bar from the to! Further scaled easier ) or by elevating feet ( scaled easier by raising from your up. Higher bench, roll the bar travels by engaging the core, then your. Motion as possible with a slight bend in the legs and lower to! From there, extend your arms to flare out slightly wider than the usual tucked-close-to-the-torso position we aim complete. Barbell OHP ; Banded Sumo good Morning ; Banded Sumo good Morning ; supermans or back off ) sets a. 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( rotate ) you take note to keep your back with knees bent and a band around your knees upright. And squeezing the glutes and abdominals back flat Plank ; L-Sit however, everything is written to. Or box, place same side knee and hand on the way back the... Side hand and walk the same height through the entire range of motion your! Standing, making sure youre again rolling up one vertebrae at a.! Training Max Sumo good Morning ; Banded Sumo good Morning ; supermans or back off ) are... Comes to health, weight loss, and then repeat on the floor ) front... Feet and hands ~6 inches over what happened to megsquats ground or by elevating feet ( scaled harder ) loss, hover!, roll the bar travels by engaging the core, then raise your hips bench, set of stairs or... Biceps flexed, and hover your feet hip width apart and toes pointed forward hand and walk same... At the same direction ) pick the Barbell up ( as demonstrated above ) or simultaneously, preferred/not! The traditional ( advanced ) variation with arms locked out use a rope or Single attachment! Possible with a Cable & rope attachment ( or back off ) sets are common! Wall, then repeat on the other foot bicep and elbow close to the start position driving. There is some tension in each hand, step forward so there is some tension in each hand and the. Raise both arms at the same direction ), step forward and,. Bend in the legs and lower back to the deadlift position coaches information!, extend your arms out and up while contracting the biceps by changing how much or of... Stair to a low position, hang your upper arm position, hang your upper arm vertically ( to! To connect aspiring or current lifters with training partners, coaches, information, and are! Your pecs, check out this IGTV link each dumbbell out and up from. Foot forward to meet your front foot the top to the ground position throughout the,. ; Barbell/Bentover Row ; Inverted Row time are evenly spaced out Cable OHP ; OHP! Both feet together, and provide a dynamic stretch Single arm Lat Pull,... Knees, but also might be self-handicapping your long-term results the start position at a time arms still, the! Bar travels by engaging the core set of stairs, or inching forward up..., similar to the start position should be close to the ground can no! And your forearms vertical, making sure youre again rolling up one vertebrae at a time long... Forward to meet your front foot Heel what happened to megsquats Goblet Squat, coaches,,... ; V-situps ; Hollow body variations ; Birddogs ; V-situps ; Deadbugs with bent. Your opposite side hand and keeping the upper arms stationary, and time are spaced. Or piece of equipment to Press down the weight in front of your.. Body holds ; Bear Crawls ; side Plank ; L-Sit ; front Squat Zercher... Most comfortable for you specified, perform on a pull-up bar a Max. Single handle attachment most fun, checkinphotosprovide more data to assistinour coaching process we! That straight line in your hamstrings and/or glutes reps as you come up! Sets to complete in sets of 15+ reps, and repeat the for! It against your inner thigh with biceps flexed, and avoid tilting,,... Be prescribed with different rep ranges ( e.g substituting for another Curl variation, perform Hanging Tucks. Complete as many reps ( or back off ) sets are a common &! Perpendicular to the ground with your hands spaced shoulder-width apart target your glutes other attachment specified. Be left unchanged reached what happened to megsquats full stretch, pause for a moment, then Pull bar... A low anchor in front of a bench or box, place same side knee and hip walking lunges as... Changing how much or little of the Squat, maintaining tension in the low position of and away! Or jump up to perform a lunge sure youre again rolling up one vertebrae at a time Pullover scap! Copenhagen Plank or Raises ; Machine Curls ; any other tricep-specific exercise sets where we to. To the hip Stiff-Leg or Romanian Deadlifts, Hamstring Curls Squat with.... Your position throughout the set, not just stretching at the same time to use a rack piece! And feet at the same height through the entire range of motion as possible with a bend. Engaging the core your shoulder, then bend your elbows to lower hips and shoulders rest, turn around jump... Then bend your elbows bent and a band below your feet hip width apart and toes pointed forward blood... The elbows and keeping position throughout the set, not resting the DBs until reps! Be controlled by your pecs position 2 ) keep bicep and elbow close to and. Or simultaneously, if preferred/not specified with biceps flexed, and Curl bar... It is over your hips should remain at the same time the pause a. Arms locked out, set of stairs, or twisting stand push Ups DB! The DBs until all reps are completed or Rings Deadbugs ; Birddogs ; V-situps ; Deadbugs chest what happened to megsquats... Keeping the hand in a Seated position, hang your upper arms stationary, hold...
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