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. Soften the front knee slightly. To perform a DB Lat Pullover, lay on a flat bench, hold a dumbbell with arms extended over eye level and a slight bend in the elbow. As mentioned above, this variation can be used to increase the difficulty of different push-up variations (e.g. For the single arm banded OHP, set up similar to the regular banded version, but use just one hand to press against the band. 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. With this hand position, we should be aiming to keep your arms roughly 45-degrees from the torso at the bottom. Bodyweight alone is often challenging enough, but you can also hold light weight plates or DBs in your hands for an added challenge. Banded Hamstring Curls; 2-Up, 1-Down Hamstring Curl; Glute Ham Raise; Romanian Deadlift; Stiff-Leg Deadlift. Tighten the upper back, brace the core, then pull the KB from the ground up to the hips. 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. Without moving your upper arm, contract your triceps and hinge at the elbow, pressing down in a controlled manner until your arms are straight and elbows extended. Remember, our goal here is progress. Hold the band with one hand, pointing your elbow directly behind you so that your humerus (upper arm) is parallel to the floor and positioned behind your torso). Engage your abs by tucking your ribcage down, then initiate by pushing the wheel forward away from your thighs while maintaining a neutral pelvis. Initiate by pushing the sliders forward away from your thighs. Aim to move through your entire back, allowing your lumbar, and thoracic, and cervical spine (lower, mid, and upper) to flex and extend together. These weight increases can be anywhere from 2-5%+ of your training max. 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. Pronated Grip Inverted Rows (At-Home version); DB Row; Seated Banded Row; Pull Up; Chin Up; Banded Lat Pullover; Half Kneeling or Quadruped Banded Lat Pulldown. Laying on the ground on your side, extend your knees so your whole body is in a straight line from knees to hips to shoulders. Step back until there is tension in the band, and hold it in one hand. Holding this deep squat throughout this keep this a challenging variation. Slowly lower, while reaching away from the body as you lower. Press the palms through the floor, activating the chest, shoulders and triceps and returning to the start position. Do not completely lockout knees, but take note to keep legs more straight. Incline Barbell Bench Press; Pushups; and Cable Crossover variations. For more information and a technique comparison, check out this IGTV link. Continue descending until you can reach the KB with your closest hand. If you are unable to perform more than 5 Close Grip Push-Ups, we suggest performing as modified (knees down, or hands elevated) to achieve the prescribed reps. Can be performed with both arms simultaneously or alternating if not explicitly prescribed just be sure to perform the total prescribed reps as reps per arm. 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. Laying on a bench, hold a DB above your body directly above your shoulders. Elevating your heels will create greater forward knee travel as you maintain your upright torso, meaning more quad-focus and knee flexion during your repetition. Pushup, DB Incline Bench; DB Flye; Cable Flyes. Banded Row; Chest-Supported Row; Inverted Row; Single Arm Cable Row, Single Arm Lat Pull Down. 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. Slowly move opposite hand and knee to move forward and then backwards. Control the cable on the way back to the start position. Starting with your legs as straight as as possible, begin performing your hamstring curls by actively squeezing your hamstrings, resisting the band, and driving your heels back, without moving your upper legs at all. Grab a handle in each hand, and step forward so there is some tension in each arm. Place a Safety Bar in the rack, at roughly the same height as your regular squat rack height (some adjustment may be necessary). DB/KB Stiff Leg Sumo Deadlift; Sumo KB/DB Deadlifts, Other Barbell deadlift variations (conventional, trap bar). Can also be done with a partner holding the board on your chest. As soon as you land, drop straight back into a squat, and repeat. Bend knees and bring forward and tilt the torso backwards. Regular Push-Ups; Bench Dip Mechanical Dropset; 3-Position Tricep Burnouts; Bench Dips; Tricep Pushdowns; DB or Close Grip Bench Press Variants. Concentration Curl; Single Arm Preacher Curl; Cable Curl; Alternating DB Curl; Hammer Curl; DB Iso-Hold Curl; Single Arm Banded Curl. Our strong strong friend, JamaRR Royster (aka @pancakegawd), has you covered with this absolutely delicious, easy and protein-packed recipe. Keep the upper arm stationary, and curl the dumbbell forward and up while contracting the biceps. Keep your body in a straight line, making sure not to raise or sink the hips. Laying on a bench, hold a EZ bar above your body directly above your shoulders. Keep feet in contact with each other and raise upper knee as high as possible, without moving the hips or pelvis. Option to use a rope, or other attachment unless specified. Ive finally broken through my plateau and have been putting on weight Weight on the bar, that is! Alternate for the prescribed repetitions. DB Row, Inverted Row, Barbell Row, any other horizontal pulling variations or machines. Do your best to time them so that your hands touch together at the same time as your feet land in your wide stance. Cluster sets allow us to overreach intensity, using a heavier than average weight for a given rep range (you may be able to work up to a 5RM weight and perform 6 total reps via Clusters of 2+2+2). Start in a quadruped position on a bench holding a dumbbell in one hand. Raise your heart rate and warm up your body for your session with some light cardio. Set up in front of a cable machine with the pulley set in the low position, and a rope handle attached to the pulley. As you come back up, squeeze your front leg glute as you bring your rear foot forward to meet your front foot. Lunge variations; Split Squat variations; Cossack squat; Box Step Ups; Any other unilateral lower body exercises. Press into the block. Aim to maintain a straight line in your body, from feet to knees to hips to shoulders. Banded Glute Kickback; Glute bridge variations (banded, single leg, etc. Lie on floor with feet flat on the ground. Barbell Curls; Single Arm Cable Curl; Concentration Curls; EZ Bar Curls; Hammer Curls; DB Iso-Hold Curls. Grab each end of the rope with one hand, keeping your palms facing one another. Keep your body in a straight line, making sure not to raise or sink the hips. Get in an upright seated position facing a cable pulley, with handles attached at the low position. Taking a half kneeling position (right knee down, left knee upright), grab the handle with the same side hand that is kneeling on the ground. Flex your toes up towards your shins and bring your butt off the floor slightly. Grip a pull-up bar at shoulder width apart, palms facing towards you (pronated grip). 3 sets of 6 reps), hold the position for 2-3 seconds for each repetition before returning to the floor. Can also be performed as a single arm plank (alternate sides each set). The more that you pull in line with your shoulders, the more directly you will target your rear deltoids. Lower the weight back to the ground with control, then repeat for the prescribed repetitions. If it does not feel comfortable, no need to make contact between the bar and your chest just aim to get your upper arms parallel to the floor. Retract your shoulder blades and reach your palms to the ceiling (this is the I movement of the exercise). Start your rep by pulling the handle back towards the lower abdomen. Sometimes stress and fatigue can be super high, so using an explicit percentage may be over-exerting relative to your capacity on that day. Lie on your back with one knee bent and the other extended on the floor. Start with your arms down by your side and palms facing up. Then, without rest, turn over and perform Prone Incline DB Curls for the prescribed reps (Position 2). This movement can be performed in a number of different planes, whether parallel (as demonstrated here), low-to-high (low anchor with hands finishing together in a high position), or high-to-low (high anchor with hands finishing together in a low position). 2. If you are unable to perform these, thats okay! The band will add pressure to your forearms to adduct (come towards your midline), and your goal is to resist that pressure (through abduction) throughout the range of motion. Maintaining a fairly upright position, descend in a squat. Hold the position for the total prescribed time (e.g. 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. Watch the demo link for the movements. This is a three-exercise giant set, intended to be performed continuously with no rest in between exercises. Once you get to the bottom, drive back while squeezing and flexing your quads. Moving your feet closer to the bench and bending your knees (as demonstrated) will scale this easier. Aim to keep your hips square in the same position throughout the repetition. Start in a kneeling position with your feet anchored (under a rack, a heavy piece of furniture, heavy DBs/medicine ball/plates, or having a partner hold them down). Front Plate Raise, Cable lateral raise; Overhead Pressing variations; any other shoulder exercises, Position 3 (Alternate): Hands Elevated Push-Up. 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). Reverse the movement to come back to standing, making sure youre again rolling up one vertebrae at a time. Perform for the prescribed repetitions, then repeat on the other side. Continue for the prescribed repetitions, then switch to the opposite arm/opposite leg. 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. Lateral Box Step Ups; Bulgarian Split Squat; Split Squat; Front Foot Elevated Split Squat; Lunge; Reverse Lunge; B-Stance Hip Thrust; Single Leg Leg Press. 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. For the L-Sit Walk variation, press both hands into the floor and raise hips and inch hips and heels backwards. Contract your abdominal muscles and crunch while bringing your torso upright (between 45-degrees and vertical), lifting your feet off the ground with a bend in the knees, and reaching your arms down towards your ankles. Bench Press the dumbbells from chest level to lockout. 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). Hanging Leg Raises; Bear Crawls; Side Plank; L-Sit. Focus on keeping the ribs tucked down and pelvis neutral to your spine. Perform the prescribed reps. Now youve completed one set on one side repeat all three positions with the other arm for each set as well. Banded lateral walk, Monster walk, Clamshells, Fire Hydrants. 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). Birddog Demo Here, A series of 3 core exercises performed in a row: the Curl-Up, Side-Plank, and Bird-Dog. Repeat for the prescribed repetitions or time. This is a useful tool in prescribing or adjusting loads based on how challenging a set feels to the lifter. moving to the third stair) and finish your set. Can also be performed holding a one kettlebell in each hand, or a pair of DBs instead. Copenhagen Plank; Copenhagen Plank Raise; Modified Copenhagen Plank;Cossack Squat; Side Lying Adduction; Hip Adduction Machines; Goblet Squat with Adduction; Hip Thrust with Adduction. If possible, keep the safety racks engaged. Join thousands of men and women around the world using Megs program to get stronger, more confident, and empowered. Repeat for the prescribed time or repetitions, alternating legs each repetition if preferred. 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. Adjusting your stance width (and how much tension is on the band under your feet) will adjust the resistance of this exercise. Complete for the prescribed reps, then repeat on the other side before taking any rest. 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. Tighten the upper back, brace the core, then pull the bar from the ground up to the hips. Once you reach nose height, lower the handle/band to belly button height with control, then return to starting position (chest height). Incline DB Flyes; Cable Flyes; Incline DB / Barbell Bench Press; Push-ups; Pec Deck Machine. Control your slow negative and keep your back flat. If space is limited, perform these moving forwards and backwards rather than down a line. Press the palms down to push your body up, activating the chest, shoulders and triceps and returning to the start position. Lie on floor with feet flat on the ground and a long resistance band hooked around your feet and drawn out across your hips. Get in a forearm plank. 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. Complete the hip thrust with both legs, then at the top of the rep, extend one leg. Regular DB Curls; DB or Cable/Rope Hammer Curls; Single Arm Cable Curl; Barbell Curls; Concentration Curls; EZ Bar Curls. All rights reserved. Maintain this position for the prescribed time. 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. Hold that position for one count, then reverse all steps to come back to the starting position. Pistol Squat, Single Leg Press, Split squat variations, Lunge variations, Single Leg Leg Extension, other unilateral lower body work. Set your lower body on a stable surface with your hands on the floor so that youre bent over in a 90 degree position. Repeat for 3-8 repetitions per side, if rep range is not prescribed. Repeat for the prescribed repetitions or time. Start on the floor in a quadruped position (hands and knees down), with your arms shoulder-width apart. Repeat the movement in reverse (up the front, arms abduct to a T shape, then back down to your sides). Return to the starting position. 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. Sit just past arms length away from the cable machine. Close Grip Bench Press Feet Up; Neutral Grip DB press; Close Grip Push-Ups; Bench Dips; Chest Dips. Use both legs to extend the weight back out again, and repeat the single leg negative using the same leg, unless specified otherwise (i.e. I now have friends in the gym that dont mind helping me and Im not timid to try new things. Think about leading the pull with your elbows, tucking your arms back to your torso throughout the repetition. Bring one foot at a time in, bending the knee and hip. Control the speed and distance the bar travels by engaging the core. Lie flat on the ground with a dumbbell in one hand. Complete wrist rotations with fingers interlocked, while rotating one ankle at a time, creating circles with the ankle. 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). The goal here is to push yourself on these sets to complete as many reps as you can with good technical consistency. Without lowering the DBs, switch which arm is holding the isometric contraction and perform the prescribed reps with the other arm. Preacher Curl; Concentration Curl; Single Arm Cable Curl; Alternating DB Curl; Hammer Curl; Barbell Curl; Single Arm Banded Curl. Control your slow negative and keep your back flat. Start in a kneeling position with enough room to extend forward. 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. Keep ribs down and glutes tucked, being sure not to get into a hyperextended spine position. Once your torso is near parallel to the ground, reverse the movement and return to an upright position. Yourcheckinand progress/transformationphotoswill not be shared without your express written consent. 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. Back support may help form at higher intensities. Think about pushing the feet through the floor while keeping the barbell as close to your body as possible. Maintain an extended arm position and raise the weight from in front of your hips/thighs until you reach shoulder height. 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. Set up with feet wide and hands inside of legs. Your goal throughout the entire range of motion is to keep your hips and shoulders facing square in front of you and resist the rotation. Single leg RDL, Single Leg Press, Split squat variations, Lunge variations, Single Leg Hamstring Curls, other unilateral lower body work. Throughout the repetition, aim to keep your scapula depressed (shoulders down, lats engaged) and maintain a tucked rib cage, allowing your abs to control the movement. Set up the same as a traditional DB Front Raise, but hold the weight or resistance isometrically at shoulder height (arms extended) for the prescribed time. Before I was trying to workout six days a week for multiple hours. This will incorporate your quads more, as your hands and straight barbell no longer have to navigate around your shins. Fold down as far as you comfortably can. As soon as you land, jump back up and bring your feet together and hands back to your sides. 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. Lift your bottom leg up until it touches the bottom of the bench. Tuck the ribs and the hips, ensuring you do not hyperextend the spine. Set up under a strong, sturdy table or desk (if possible, ask a partner or family member to spot by supporting the table and ensuring it doesnt tip). Aim to keep your shins near vertical throughout the repetition to better target your glutes. Bend at the elbows to descend the torso, aiming to keep your elbows as tucked as possible as you lower your chest to the floor, coming close to touching the ground. I signed up for Stronger by the Day to test it for one month, and now, almost six months later, Im still a member because I love the programming. Unrack the barbell by placing the bar in the crook of your arms. Start standing upright with your feet hip-width apart. Fire Hydrants, Banded Lateral Walk, Monster Walk, Clamshells. Maintain tension in your core and brace your abs. Step back so there is some resistance at the top of your split stance position. Press shins into the ground and slowly lower your upper body, ensuring knees, hips and shoulders are in a straight line. Hollow Body variations; Planks; Birddogs; Dead Bugs. These can also be performed with a Glute Emphasis. Set up in a modified pushup position with hands and knees on the ground. Banded Hamstring Curls; 2-Up, 1-Down Hamstring Curl; Hamstring Curl 21s; Glute Ham Raise; Romanian Deadlift; Stiff-Leg Deadlift. Then, lower yourself down so that your heels reach below the platform and you feel a light (but not painful) stretch in your calves. Use an incline bench or row machine setup to support the chest so you can take your lower back out of the movement. Set up a band or cable pulley with a single handle attachment in a low position. Repeat with the alternate leg leading. Glute bridge variations (banded, single leg, etc. Pressing your low back into the ground, contract your abdominal muscles and crunch while bringing your hands and feet together. Setup a barbell on a squat rack at about elbow height. safety squat bars), Banded Good Morning; Banded Sumo Good Morning; Supermans or Back extensions; Reverse hyperextensions; Stiff-Leg or Romanian Deadlifts. Punch the kettlebell upward and forceful press your extended arm into the floor so your torso rises up. Your torso should remain in the same position throughout the repetition. Extend your arms overhead and in front of you with a slight bend in the elbow, and step back until there is tension in the band. In a bent over position with back parallel to the floor, row the bar from the floor into the lower chest, and return the bar back to the floor. Slowly lower, while reaching away from the body as you can good. 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