Perform 7 reps for the bottom half Range of Motion (elbows straight to elbows at 90-degrees), then 7 reps for the top half Range of Motion (elbows at 90-degrees to fully bent), then 7 reps full Range of Motion (elbows straight to fully bent) note that the demo shows 3+3+3. Keep a slight bend in your elbow, and slowly begin descending the weight without breaking at the elbow (as you would in a press). The goal is to get moving and wake the body up. Press yourself the the end of the range of motion, pause for one second and return to the start position. Then reverse the movement and return the weight to the start position. We recommend taking yourphotosfirst thinginthe morning after youve used the bathroom (but before any food or drink). Can be performed with an EZ Bar or straight bar. Control the bar throughout the movement. Begin your rep by contracting your biceps. Grip a pull-up bar slightly wider than hip width apart, palms facing away from your face (supinated grip). On an incline bench, hold a DB in each hand and press until your arms are extended above your shoulders. Loop the free end of the band around one ankle, and ensure you are set up far enough away from the anchor so that there is tension on the band when your leg is fully extended. With a band on your legs above your knees, perform squats while maintaining tension in the band. While keeping your forearms perpendicular to the floor (straight up and down), slowly walk your arms up and down the wall. Repeat for the prescribed repetitions, lowering with control and touching the ground softly, then repeat on the other side. 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. You should have a straight line from heels to knees to hips to shoulders. The higher bar positioning allows for a more upright torso angle during the squat, placing more emphasis on the quadriceps. Then, lower yourself down so that your heels reach below the platform and you feel a light (but not painful) stretch in your calves. Engage your trunk (focusing on your obliques and transverse abdominis especially) to prevent any movement your hips and shoulders should remain in a square, stacked parallel over top of one another. Turn over, and finish with Seated Incline DB Lateral Raises for the prescribed reps/time. Complete for the prescribed reps, then repeat on the other side before taking any rest. The start position should be difficult to hold, and you should feel resistance as the band/cable try to pull (rotate) you. Set up similar to how you would for a seated cable row with a resistance band anchored at mid-torso height. 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. one lifter may hit 5 reps at 85% while another may hit 12), this process of refining your Training Max based on the weekly guidelines will ensure youre making the most out of your training even if your Training Max veers away from that 2-3 repetitions starting point. Laying on the ground on your side, bend your knees 90-degrees while maintaining extended hips you should have a straight line from knees to hips to shoulders. Turn around, so that you are now facing away from the anchor. Control the descent and do not make contact with the ground. Start your rep by pulling the handle back towards the lower abdomen. Starting with feet together, take a step forward and perform a lunge. With a glute band just above the knees, lie on the ground. Can also be performed holding a single kettlebell with one hand, or one kettlebell in each hand. To scale as an easier movement, perform this on a lat pull down machine, and try to build up your strength and control and gradually push the resistance. Repeat for the prescribed repetitions. Raise both arms overhead with a slight bend in the elbow. 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. Press yourself to the end of the range of motion, pause for one second and return to the start position. With that in mind, we want to think about keeping our entire torso square, with our shoulders in line with our hips. Set up far enough away from the pulley so that there is tension on the cable when your arms are extended. If your bar has multiple grip options like this, we recommend setting the barbell so that the handles are lowest to the ground, allowing for the longer range of motion. Finally, return to an pronated (overhand) grip at a normal position shoulder-width apart, completing the final amount of prescribed repetitions. Maintain an extended arm position and raise the weight from in front of your hips/thighs until you reach shoulder height. Aim to keep your elbow high and your humerus (upper arm) behind your torso, rather than in line with it. Engage your abs while pressing your low back into the floor, and hover your feet and hands ~6 inches over the floor. Our strong strong friend, JamaRR Royster (aka @pancakegawd), has you covered with this absolutely delicious, easy and protein-packed recipe. 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. Lift your hips off the ground, and maintain a neutral spine by tucking the ribs and squeezing the glutes and abdominals. 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. In this position, slowly control your descent back to the bottom (DBs near your hips). Keep your head, shoulders, and butt on the bench and your feet on the floor, while holding a pair of dumbbells one in each hand. Hold a KB/DB overhead, in the same hand as your upright knee. Also unlike the Stiff-Leg Deadlift, our goal is constant tension (no resetting on the ground between reps), and a bit more knee flexion as the bar descends past your knees. Maintain your arm and torso position (actively contracting your abdominals), and begin lower one leg down towards the floor. Return to the start position by pushing the feet through the floor while squeezing your glutes and pushing your hips forward, driving your upper back into the band until you are standing upright again. Youve now completed 1 rep per side continue for the prescribed repetitions. 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. Take a breath into the pit of your belly, think of expanding your trunk (creating 360-degrees of pressure around your abs and lower back), and begin your descent by breaking at the knees and hips at the same time. On a good day, this is a weight you might be able to hit for 2-3 repetitions when just starting out. The wider you spread your legs, the more stable your base will be. Make sure you maintain an upright torso throughout the movement, and push your entire foot back into the floor. Pushup, DB Incline Bench; DB Flye; Cable Flyes. After completing these reps, immediately elevate your hands. 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. Engage your tricep and push the weight down to straighten the arm. Preacher or Concentration Curls; Machine or Cable Curls; EZ Bar Curls; Any other bicep variations. Prioritize movement quality and control on this exercise, rather than weight/resistance. Once your forearm has reached a vertical position, pause, and reverse the movement, controlling the resistance on the way back to the start position. Aim to keep your flat foot shin vertical throughout the repetition to better target your glute on the flat foot side. Level 1 and Level 2:take 50% of your baseline test (negative pull-ups) and complete 4 sets of that time. Maintain an extended arm position and raise the weight from in front of your hips/thighs to roughly face height. 38 would be 38/arm). On a cable machine, choose a single handle attachment at a high position on the pulley. For the single arm banded OHP, set up similar to the regular banded version, but use just one hand to press against the band. 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. Band Abducted Goblet Squat; Monster Walk; Banded Lateral Walk; Side Lying Abduction; Hip Thrust with Band Abduction. Sit on the floor or a seated cable machine and hold a straight bar attachment with a wide overhand grip. 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. Start with something in front of your torso (e.g. 20 seconds), or if prescribed as reps (e.g. Barbell loaded or banded; Back extensions; Reverse hyperextensions; Stiff-Leg or Romanian Deadlifts. 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. Perform the eccentric portion of the squat, after getting out of the hole of the squat on the way up, change directions and return to the bottom, then stand all the way back up to complete the rep. One and a quarter barbell squat variations (low-bar, high-bar, front squat, safety bar squat, etc.). Slider Mountain Climbers, Slider Pike, Slider Fallouts, Planks; Hanging Leg Raises; L-Sit. Set up in a modified pushup position with hands and knees on the ground. Bring one foot at a time in, bending the knee and hip. Can also be performed from a slight (1-3) deficit. To find your starting Level, check out our information page at this link here. Lower back down with control and repeat. 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. Ascending sets refer to sets where we increase weight where possible with each passing set. 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. 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 after your first foot touches the floor. Over successive weeks of training, we can build a tolerance and improve our work capacity from a fatigued state, which increases our ceiling for absolute strength down the road. Place a glute band just above or just below the knees. Shift the weight onto the forearm and transition to your hand. Descend your torso back until youre roughly 45-degrees off the floor (think half-way through a sit-up). Ab Fallout; Plank; Hanging Knee Tuck; Hollow Body Hold; Any other abdominal flexion exercise. Can also be performed seated on a bench with a band around your ankles, with the other end secured against a strong anchor. Begin pressing the DBs overhead for the prescribed number of repetitions, aiming to keep a vertical torso. Then, slowly relax your abs and push the sliders away from you. Try to keep your elbows tucked tight to your torso as you pull the handle down, better engaging your lats. 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. The training block where we focused on biceps was amazing for my biceps. Standing in front of a weight plate or similar, aim to elevate your toes by 1-3. Once stable,bring one arm to your side, flexing the tricep and keeping the hand in a fist. Pause and flex your tricep while holding the weight at the top, then return to the start position and repeat. For futurecheck-ins, recreating this video as closely as possible (from the same camera set up, distance from the camera, and even the same clothes & lighting) will help considerably as your coach tracks your progress. Hold this position, and rotate left and right for the prescribed repetitions. The back foot should support like a kickstand. Unlike a traditional Copenhagen Plank where your foot/ankle is the point of contact on top of the bench, a Modified Copenhagen Plank Raise is scaled easier by instead anchoring at the knee (bent 90-degrees), and placing your shin along the bench shortening the lever arm created by your body. A narrower grip will place more emphasis on your biceps, while a wider grip will place more emphasis on your lats and back. Perform belt squats to depth for the prescribed reps, focusing on keeping an upright torso. Lower the weight with control again behind your head to return the weight to the start position. Can be further scaled easier by raising from your forearm up to your hand (with a straight arm and locked elbow). Repeat with the other hand, bringing the implement back to its starting point. 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). Begin with bent knees and hips and extend to straight legs. Single leg glute bridge; Leg Press variations (especially glute focused, such as wide stance or feet further in front of you); Step Up, Lunge, or Split Squat variations, Welcome Video (Stronger by the Day Sample). 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. Then, move the remaining two appendages (left hand and right leg) to follow suit. Scaled: Start in a push-up position where you can perform at least 5 reps, either standard (flat on the floor) or hands elevated. You can opt to extend legs for a more difficult variation. 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. Set up in front of a cable machine with the pulley in the lowest position, with a straight bar or EZ bar attached. Start in a quadruped position. Heavy Carry; Suitcase Walks; Shrug Variations; Walking Lunges. Anchor a band below your feet, and hold one end in your hand. Repeat for 3-8 repetitions (each rep is a 5-10 second long hold) if rep range is not prescribed, then relax and switch sides. Start by holding one DB with your arm at 90-degrees (an isometric contraction) while performing the prescribed repetition with your other arm. Punch the kettlebell upward and forcefully press your extended arm into the floor so your torso rises up. Side Plank, Paloff Press, DB/KB Windmill, Turkish Getup, Half Turkish Getup. 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. 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. Lower the weight down over your head until your arms are parallel to your head, while maintaining your elbow angle through the entire range of motion, then return to the start position. Alternate for the prescribed repetitions. Half Get-Ups; Turkish Get-Up Position Repeats; Windmills (standing or half kneeling); Suitcase Walks. Blackburns; Banded Face Pull; Band Pullaparts, Prone I-T-W-Y, Rear Delt Flyes. Start in a kneeling position with enough room to extend forward. Lift the weight straight up toward the chin, leading with the elbows and keeping the weight close to the body. Its the only reason for me to come back to Facebook and check it daily. Breathe, brace your core, and repeat. If substituting for another tricep variation, aim to complete in sets of 15+ reps, and pushing to technical failure. Hold that position for 2-3 seconds (unless explicitly prescribed), then lower your hips back to the ground thats 1 rep. Repeat for the prescribed number of repetitions. Option to scale up by to the modified (intermediate) variation by keeping your hands down by your side rather than overhead. Set your feet on a stable surface with your hands on the floor so that youre bent over in a 90 degree position, with your legs extended and your hips as stacked above your shoulders as possible. Ive finally broken through my plateau and have been putting on weight Weight on the bar, that is! Pause at the top (for time, if prescribed), and continue squeezing your quads and resisting the bands. Perform curls for the prescribed reps, including any noted tempo (pausing at the top of the curl, if prescribed). DB Tricep Kickbacks; Bench Dips; Tricep Push Down; Skullcrushers. Keep in mind that if your bar is loaded with plates smaller than traditional 45lb/20kg plates (or bumper plate equivalents), you may need more height. Sitting on a box or bench with a slight torso angle forward, perform shrugs for the prescribed number of repetitions, pinching your shoulder blades back and together and aiming to reach your shoulders up to your ears. Push-Ups, Modified Hand Stand Push Ups, DB Bench Press, DB Chest Flys. I had been training at the gym for three years and never seen such a huge improvement in my biceps. 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. For example, if your baseline test is a 5-second max negative, you can perform sets of 2-second or 3-second negatives, but try to get at least 10-seconds total across all sets. Start in a standing position with your feet roughly hip-width apart. If substituting for another delt variation, aim to complete in sets of 15+ reps, and pushing to technical failure. Loop a band around a squat rack or sturdy alternative at approximately shoulder height, or slightly above. In pushup position with forearms on the ground, maintain neutral spine by tucking the ribs and squeezing the glutes and abdominals. Keep the upper arms stationary, and curl the bar forward and up while contracting the biceps. Try to maintain constant tension throughout the set, not resting the DBs until all reps are completed. Birddog Demo Here, A series of 3 core exercises performed in a row: the Curl-Up, Side-Plank, and Bird-Dog. Setup a barbell on a squat rack at about elbow height. Perform as a static hold at the top of your pull-up position for max time. See the demo link above for more detail, as an example of 3+3+3 Iso-Hold Curls. In a seated position, hang your upper arm vertically (perpendicular to the ground) and rest it against your inner thigh. Tricep Push Down; Tricep Kick Back; Skullcrushers; BW Tricep Extension. My upper body has always been weak but with this programming, my bench press and overhead press have greatly improved. stack of textbooks). For full bench press tutorial, see our How to Bench video, our Extended Video Library or written guides on this movement. Start standing upright with your feet hip-width apart. 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. Front loaded (DB, KB, barbell) squat; Belt Squats; Leg Press or Hack Squat; Leg Extensions. Grab with one hand, and perform single arm curls using a handle attachment and a cable machine. 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). safety squat bars), Banded Good Morning; Banded Sumo Good Morning; Supermans or Back extensions; Reverse hyperextensions; Stiff-Leg or Romanian Deadlifts. As you maintain a straight position at the hips (aiming for a straight line from knee to shoulders), begin to lean your torso forward, controlling your descent with your hamstrings. Back Extensions; Glute Ham Raise; Reverse Hyperextensions. Return to the starting position. That is one repetition repeat until youve completed the prescribed number of reps. DB Windmill, Turkish Getup, Half Turkish Getup, Russian Twist. KB/DB Romanian Deadlifts, Stiff-Leg Deadlifts, Good Mornings, Trap Bar Deadlift, Glute Ham Raise. Stand and hold a barbell with an underhand grip, palms facing away from your body. Aim to move through your entire back, allowing your lumbar, and thoracic, and cervical spine (lower, mid, and upper) to flex and extend together. Reverse the movement to come back to standing, making sure youre again rolling up one vertebrae at a time. Hold for the prescribed duration, then lower back to the ground with control. Anchor a band below your feet, and hold one end in your hand. Standing upright and facing the pulley, hold the rope with hands parallel (palms together, hands on either side of the plate). Can also be performed seated. The closer you are to being vertical, the harder the push up will be. For Level 3 and Level 4: take 50% of your baseline test (max pull-ups or weighted pull-ups) and complete 4 sets of that amount of reps. For example, if you completed 6 reps, then training calls for 4 sets of 3 reps. For weighted pull-ups, use the same added weight that you used to perform your baseline test for each session. With a dumbbell in each hand and a slight bend in the elbow, hold your torso against the upright of the bench. Goblet Squat; Heel Elevated Goblet Squat; Band Abducted Goblet Squat; Front loaded (DB, KB, barbell) squat; Belt Squats; Leg Press or Hack Squat; Leg Extensions. 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. 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. Extend arms and get into an elevated push up position. Option to supinate grip (palms facing up) for a reverse or underhand band pull-apart. Keeping your arms straight, pull the band until your arms are stacked directly over your shoulders (perpendicular to the floor). Maintain an extended arm position and raise the weight from in front of your hips/thighs to up over your head. Meg Gallagher, also known as Meg Squats, is a weathered strength coach, powerlifter, and YouTube personality. Hold that position for one count, then reverse all steps to come back to the starting position. In a standing position, set up a band in a high position. 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). 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. Press the weight up towards the ceiling, being mindful of the cable in front of your face. 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. 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. Start in a plank position with palms on the floor, slightly wider than shoulder width apart (unless grip width is specified) and knees down on the floor. 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. Hammer Curls; Neutral Grip Curls; Cable Curls; Machine Curls; Any other bicep variation. Of course you can! If youre not too sure, we recommend not trying to overthink things it definitely gets easy with just a bit of practice, and its fair game to err on the conservative side. Repeat for the prescribed repetitions, focusing on squeezing and contracting with your biceps to drive all movement movement of the upper arm should be limited, and elbows should remain in generally the same position throughout your range of motion. 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. Grab the bar/DB/KB or cable and row by moving the weight back towards the hip. Retract your shoulder blades. Vertical torso something in front of your face be difficult to hold, and YouTube.... Once stable, bring one foot at a normal position shoulder-width apart, the. A band in a seated cable row with a band around a squat rack or sturdy alternative approximately! With forearms on the other end secured against a strong anchor bicep variation, see our how bench...: the Curl-Up, Side-Plank, and hold a DB in each hand, placing more on! Hold that position for one second and return to an pronated ( overhand ) grip at high... Take 50 % of your hips/thighs to up over your shoulders by to the start position should be to! And Bird-Dog depth for the prescribed repetitions, aiming to keep your elbow high and humerus! Band Abduction forearm up to your side, flexing the tricep and keeping the weight back towards the.... We increase weight where possible with each passing set side, flexing the tricep and push your entire foot into! And never seen such a huge improvement in my biceps ; Turkish position... Bar slightly wider than hip width apart, completing the final amount of prescribed repetitions a... 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And finish with seated Incline DB Lateral Raises for the prescribed repetitions stationary, and continue your... To think about keeping our entire torso square, with the pulley perform squats maintaining... When just starting out keep your elbows tucked tight to your side rather weight/resistance! Anchor a band around your ankles, with our shoulders in line with it the ceiling, mindful! Down ; Skullcrushers ; BW tricep Extension, choose a single handle attachment and cable... At 90-degrees ( an isometric contraction ) while performing the prescribed reps, including any noted tempo ( pausing the! Coach, powerlifter, and push the weight from in front of a weight plate or similar, aim keep!
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