Find a smooth, safe surface like carpet or tile to perform the exercise. Perform these with a slow and controlled tempo for the prescribed reps. Can be further scaled easier by raising from your forearm up to your hand (with a straight arm and locked elbow). Lower yourself toward the ground as far as possible, keeping the 90 degree angle. Once you reach the top (DBs near your shoulders), rotate your wrists and DBs so that your palms now face down. Set up in a staggered stance, with one foots toe in line with the other heel. Sometimes stress and fatigue can be super high, so using an explicit percentage may be over-exerting relative to your capacity on that day. Once youve completed one round of each exercises, you can then rest (or move onto the next exercise). 3 sets of 6 reps), hold the position for 2-3 seconds for each repetition before returning to the floor. Soften the front knee slightly. Abduct the knees, and come back to the start position. Repeat for the prescribed time or repetitions. Tuck the ribs and the hips, ensuring you do not hyperextend the spine. The more that you pull in line with your shoulders, the more directly you will target your rear deltoids. 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. Take a wide stance, and angle feet. Place your top foot on top of the bench. From there, extend and try to reach your spine up to the ceiling as your shoulder blades separate. Inverted Row (Regular Grip); Supinated Grip Inverted Rows (At-Home version);DB Row; Cable Row; Chest Supported Row; Machine Row; Pull Up; Chin Up; Lat Pull Down. Starting in a plank position with one hand on the floor, and the other on a slider, paper plate, or magazine. Take a moderately (1-4 per hand) narrower grip than your competition or regular bench press grip. Focus on squeezing and flexing your biceps as you resist the band tension, holding for the prescribed time. Banded Deadbugs; Birddogs; V-situps; Hollow body holds; Bear Crawls. 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. Control your slow negative and keep your back flat. Meg Gallagher, also known as Meg Squats, is a weathered strength coach, powerlifter, and YouTube personality. Laying on your back, raise arms overhead and extend your legs and feet. Extend your arms by contracting your triceps, until you lockout overhead. ); Singe Leg Press variations (especially glute focused, such as wide stance or feet further in front of you); Step Up, Lunge, or Split Squat variations. Complete wrist rotations with fingers interlocked, while rotating one ankle at a time, creating circles with the ankle. Scap Pull-Up on Lat Pull Down machine; Cable Lat Pullover; Scap Push-Up. Lift your hips off the ground, and maintain a neutral spine by tucking the ribs and squeezing the glutes and abdominals. Stop at parallel and return to the start position. You should have a straight line from heels to knees to hips to shoulders. Set up just behind a Barbell with a wide stance (feet externally rotated) and hands inside of your legs. Youve now completed 1 rep per side continue for the prescribed repetitions. Reverse the movement and return to the bottom of the good morning, and then fully standing. If grip is not specified (e.g. 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. Grab the band with one hands and pull back towards the lower abdomen. You can perform this 3-Position Tricep Burnout with any number of variations, but we recommend picking 3 exercises with different tricep (humerus) positions relative to your torso. Do your best to keep your ribs down, hips forward, and glutes squeezed (so that your pelvis is stacked under your torso), rather than arching back. Bench Dips; Push-Up Mechanical Dropset; Tricep Push Down; Tricep Kick Back; Skullcrushers; BW Tricep Extension. Can also be performed with a DB. Perform the prescribed number of reps, then rest. Programming is always yours to run as you choose, and we arent here to enforce anything. Set up on a hamstring curl machine (seated or lying). Squeeze the shoulder blades together and separate the band in a fly-motion. Using a dip belt, add additional weight and perform strict pull-ups. Starting with feet together, take a step forward and perform a walking lunge. If you are able to improve your score relative to your baseline test, then we are definitely moving in the right direction, and we are proud of you. 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. Set up a cable machine with the pulley set in the low position, using a rope handle or V-bar attachment. If substituting for another delt variation, aim to complete in sets of 15+ reps, and pushing to technical failure. Like Ascending sets, AMRAPs are a form of autoregulation (something that allows us to adjust training based on individual performance variations day-to-day and week-to-week). 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. 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). Start in a quadruped position. This will increase the effective range of motion of your repetitions. Remember, our goal here is progress. To perform EZ Bar Curl 21s, grab an EZ Curl Bar with an underhand grip and start by completing 7 partial reps through the bottom half of the range of motion, 7 reps for the top half of the range of motion, then 7 reps as full range of motion this is one set. Bend arms to fold hands so the bar is stable and balanced. Contract your calves and extend at the ankles, raising up to your tip-toes. Place your hands on the edge of a bench and shoulder width apart. 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. It can take months and/or years of dedicated training for many lifters to get their first pull-up. Our goal here is max speed and explosiveness. Keeping your torso upright, chest tall, and elbows pointed down, squeeze the lats/armpits and lower the handle to below your chin or to roughly collarbone level. Start in a standing position and bend down to touch the toes. Stop at parallel and return to the start position. Raise hands to shoulder level. Aim to maintain a neutral spine and maintain that straight line from your shoulders through your head. Laying on your back, raise arms overhead and extend hands and feet, creating a starfish position. 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. Set up in a conventional deadlift position and hold an attachment to a low cable. Set up in a cable rack with a single handle attachment anchored at the high position. Once your torso is near parallel to the ground, reverse the movement and return to an upright position. Bend elbows to descend the torso, hips and chest to lower your chest, coming close to touching the elevated surface. As gyms begin to open back up, we encourage flexibility with programming adjusting exercise order, substituting based on equipment constraints, and breaking up supersets/circuits are absolutely fine if it helps you social distance. Standing Single Leg Banded Hamstring Curls; Hamstring Curl 21s; 2-Up, 1-Down Hamstring Curl; Glute Ham Raise; Romanian Deadlift; Stiff-Leg Deadlift. Keep your body in a straight line, making sure not to raise or sink the hips. Press back up by pushing your feet into the floor and your shoulders back into the bar. Maintain contact with the lower back on the floor and squeeze the abdominals to hold the position. 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. Anchor a band below your feet, and hold one end in your hand. Barbell Curls; Single Arm Cable Curl; Concentration Curls; EZ Bar Curls; Hammer Curls; DB Iso-Hold Curls. Grab the attachment with one hand, and stand upright, with arm down and the weight in front of the thighs. Set up far enough away from the pulley so that there is tension on the cable when your arms are extended. Thats one of the biggest benefits of following Stronger by the Day over the long term, as every week of training builds on previous weeks. 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. Drop into a squat position, place your hands on the ground, then kick your feet back into a plank position while keeping your arms extended. Laying on a bench, hold a EZ bar above your body directly above your shoulders. Can also be performed using Cables and pulley handles rather than bands. Switch opposite arm/opposite leg. Banded Hamstring Curls; 2-Up, 1-Down Hamstring Curl; Hamstring Curl 21s; Glute Ham Raise; Romanian Deadlift; Stiff-Leg Deadlift. Perform for the prescribed repetitions, then switch sides and repeat. Squeeze your butt and drive your foot through the floor, extending until your hips are in line with your torso. If limited on space, perform as alternating rather than walking. Can you change the exercise order? Can be performed bodyweight or loaded (goblet with a KB, with DBs in each hand, holding a plate, or with a Barbell on your back or in a front rack position). Can be performed with an EZ Bar or straight bar. Aim to raise the hips as high as possible with each rep.Keep ribs down and hips tucked, being sure not to get into a hyperextended spine position. After all If your first session was hard to the point of failure, how are you supposed to build momentum and actually progress from there? Try to maintain constant tension throughout the set, not resting the DBs until all reps are completed. Stand upright, with your hand on a sturdy wall, beam, doorframe, or squat rack for support. Hamstring Curl 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. Extend your arms by contracting your triceps, until you lockout overhead. Hip Adduction Machine; Copenhagen Plank or Raises; Goblet Squat with Adduction. Extend one arm out in front of you, and grab the band with one hand ensuring there is tension on the band at full extension. Perform these with an overhand grip unless specified otherwise, such as neutral grip or supinated (underhand) grip. As soon as you land, drop straight back into a squat, and repeat. 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. 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. Option to scale up by using the traditional Hollow Body Rock variation by tucking your knees and holding them to your chest while performing your rocks. Set your lower body on a stable surface with your hands on the floor so that youre bent over in a 90 degree position. Pause in a stable position when you land, then stand up fully to ensure you are stable before stepping off the box. While maintaining a slight elbow angle, pull the bar down towards your waist. Support your mid back perpendicular to a bench. Regular DB Curls; DB or Cable/Rope Hammer Curls; Single Arm Cable Curl; Barbell Curls; Concentration Curls; EZ Bar Curls. 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. Then, lower yourself down so that your heels reach below the platform and you feel a light (but not painful) stretch in your calves. 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 bench press-width apart. While holding this engaged trunk/core position, extend your legs out in front of you, then returning your knees to your chest. Keep your body in a straight line, making sure not to raise or sink the hips. 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. Setting up on the ground in a quadruped position, loop a small elastic rubber or fabric band around your wrists. Focus on driving your elbows back, squeezing your shoulder blades together during the contraction, and allowing the cable to return to a deep and reaching start position, protracting your shoulders and stretching your lats. 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). 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. These are typically prescribed as 7+7+7 (21s, get it?! Cable Flyes; Banded Flyes; DB Flyes; Incline DB / Barbell Bench Press; Push-ups; Pec Deck Machine. Bodysaw, Hanging Leg Raises, Bear Crawls, Side plank, L-Sit Hold, V-Ups. Put your weight on the front foot and hinge at the hip and push your hips back. Alternate for the prescribed repetitions. Grab the loose end of the band with both hands, and raise the band above your head with your arms bent and hands behind your head. Any barbell squat variations (low bar, high bar, safety bar); Lower body compound movements or machines (hack squat machine, smith machine squat, hip thrust, goblet squats, etc.). Set up the same as a traditional Banded Front Raise, but hold the weight or resistance isometrically at shoulder height (arms extended) for the prescribed time. Training from $8.33/mo Nutrition from $7.49/mo. Any other cardiovascular movement that helps you raise your heart rate,increase blood flow, and provide a dynamic stretch. I havent been in the best moods lately, but I feel so much better when I come in and get to lift heavy.. While in the bridge, perform reps of banded abduction, pushing the knees out and returning to the start with control. Start on a quadruped position on hands and knees. This will give us a starting point. Single Arm Banded Chest Press; Cable Flyes; DB Flyes; Incline DB / Barbell Bench Press; Push-ups; Pec Deck Machine. Reach up and hold onto the table, with your hands spaced shoulder-width apart. Banded or Cable OH Tricep Extension; Cable push downs; Skullcrushers; any other tricep-specific exercise. Extend free arm straight down with the dumbbell and bring dumbbell back to your hip. Do your best to maintain level shoulders and hips here there should be minimal swaying or rotational movement even as you lift one hand off the ground. Attach a band to a low anchor point, 6-12 off the ground. 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. Do your best to maintain an upright torso and avoid tilting, leaning, or twisting. These can be performed weighted (holding a DB or medicine ball), or bodyweight. With a slight bend in the elbow and your palm facing towards your midline, slowly raise both arms out to the side until your arms are parallel to the floor and your palms are facing down. Can also be performed facing a cable rack, holding onto a single hand attachment fixed to a low pulley. Aim to maintain a neutral spine and maintain that straight line from your shoulders through your head. You should have a straight line from heels to knees to hips to shoulders. Repeat for the prescribed repetitions. Return to start position by pulling up with the hamstrings. ); Goblet Squats; Other quad-dominant compound movements (hack squats, narrow stance leg press). This is a three-exercise giant set, intended to be performed continuously with no rest in between exercises. Perform for the prescribed repetitions, then repeat on the other side. Start by performing Prone Incline (chest-supported) Rear Delt Flyes for the prescribed reps/time, then immediately from the same position, perform Y-Raises for the prescribed reps/time. Can also be performed seated, and/or with specialty bars (eg. Maintain an extended arm position and raise the cable from in front of your hips/thighs to up over your head. For an Advanced variation, hold for the same 7-10 seconds, but alternate sides by rolling from side to side between reps, rather than resting between holds. Perform the prescribed number of repetitions, then switch sides and repeat. Then, repeat in the other direction. Return the the starting position and repeat. Extend one leg fully, and place the other foot flat on the elevated surface. If your primary (main) squat is already High-Bar and the program prescribes High-Bar Squats at another time in the week, you may perform them again, but we would recommend considering an alternative variation. Lower and repeat for reps. Barbell Curl, Cable Curl; Alternating DB Curl, Hammer Curl; Single Arm Preacher Curl; Concentration Curl. If a pause is prescribed, pause at the bottom with your arms overhead, resisting the weight by using your lats to control the load before returning the weight to the start position. 3. Banded, DB, Cables or EZ Bar OH Extension), then something behind your torso (e.g. Lift your bottom leg up until it touches the bottom of the bench. Drive the knee up high above the hip and bring it down fast, aiming to make contact with the ground using your full foot (not just your heels or toes). When you press into the floor to drive your body back up to the top, press as explosively as possible, lifting off the ground where possible. Repeat for the prescribed time or repetitions. Aim to keep your elbow high and your humerus (upper arm) behind your torso, rather than in line with it. 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. Descend into a squat, and as you progress through your range of motion, the band will pull your knees forward. Laying on your back, keep your arms down at your sides and extend your legs. In other circumstances, you may feel exceptionally strong and well-rested, in which case an explicit percentage may be underestimating your potential in that session. Control your slow negative and keep your back flat. 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. Unrack the barbell by placing the bar in the crook of your arms. Perform squats to depth while keeping an upright torso. Lower the Bar in the same movement pattern. Starting in a kneeling position with the balls of your feet down, sit your hips back towards your heels, then drive up explosively, jumping up and landing in a squat position. Turn over, and finish with Seated Incline DB Lateral Raises for the prescribed reps/time. For each of levels 1-4, please find your movement below. Attach a rope, EZ-bar, or straight bar attachment to a cable pulley machine at the highest position. Select your files, and then click submit. Keep in mind that if your bar is loaded with plates smaller than traditional 45lb/20kg plates (or bumper plate equivalents), you may already be pulling from a deficit. 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. Press the palms through the floor, activating the chest, shoulders and triceps and returning to the start position. Lift the bar up straight out of the squat rack, and step back in a few steady, stable steps. Hold each position for 2-8 seconds before lowering back towards the ground with control. 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. Lower the weight with control again behind your head to return the weight to the start position. 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. Underhand Band Pullaparts;Face Pulls; Rear Delt Flyes; Prone I-T-Y-W; Prone Incline I-T-Y-W; any upper back/shoulder health/external rotation movements, 1. Squeeze your butt and drive your foot through the floor, extending until your hips are in line with your torso. 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. Extend arms and get into an elevated push up position. Once your elbows are bent at 90-degrees, externally rotate your shoulders while holding your upper arms in position (making an L-shape with your elbows). That could be a paused high bar squat, front squat, heel elevated goblet squat, close stance leg press, or another quad-dominant squat variation). As soon as you land, jump back up and bring your feet together and hands back to your sides. Reverse grip shoulder pass through, Around the World, Down Dog Position. Can also be performed with a TRX or Rings. Unrack the bar setup in a low bar position. Return to the starting position. Then, begin rocking forward and backwards, aiming to maintain your position throughout the entire range of motion. Reverse the movement by raising the torso and punching the kettlebell back up to the ceiling. 20 seconds), or if prescribed as reps (e.g. Grab the bar with both hands, with an underhand grip. Control the weight on the way back to the bottom. Holding your DBs in an overhand position, drive your arms back at a roughly 45ish degree angle away from your torso. Once you drive your knee up high though, the B-Skip differs from the A-Skip in that rather than driving your foot straight down to the ground, instead you want to extend your knee and reach your foot forward before driving to the ground. Push upward, unlock the safeties, and lower the sled working through as full of a range of motion as possible. This is an active / dynamic stretch that we use to help open the hips and raise our heart rate as we prepare for heavier training to follow. Setup in front of a cable machine wearing a dip belt around your waist, and with the pulley set to the lowest position. Start in a plank position with palms on the floor, slightly wider than shoulder width apart (unless grip width is specified) and balls of the feet on the ground. MONTHLY $9.99$0.50 per Workout yearLY $99.99, Check out all of our training and programming offerings. Start in a plank position with sliders, paper plate, or towels on each foot. While maintaining a slight elbow angle, pull the band down towards your waist. Since this exercise is so technically demanding, the absolute load used is less important, Suitcase Walk, Side Plank variations, Turkish Getup, Half Turkish Getup. May also be prescribed with different rep ranges (e.g. Find a smooth, safe surface like carpet or tile to perform the exercise. Cable Flyes; Incline DB / Barbell Bench Press; Push-ups; Anchor a band in front of you in a low position. 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. With a wide stance ( feet externally rotated ) and hands back to ceiling! Hack Squats, is a weathered strength coach, powerlifter, and we arent here to enforce anything bar straight! 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And raise the cable when your arms are extended banded Flyes ; Incline /!

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