Press yourself to the end of the range of motion, pause for one second and return to the start position. Then, lower yourself down so that your heels reach below the elevated surface until you feel a light (but not painful) stretch in your calves. Set up a band in a high position, and, a few feet away from the anchor, face sideways so that you are oriented 90-degrees from the anchor. Slowly pull the dumbbell down to the body as you would in a normal bench press. For full squat tutorial, see our How to Squatvideo, our Extended Video Library or written guides on this movement. Then, slowly lower your body with control, aiming for ~3 seconds to return to the bottom (if no tempo is explicitly prescribed). Start with your arms down in front of your thighs. Control the speed and distance the by engaging the core. 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. Lower and repeat for reps. Barbell Curl, Cable Curls (V-Bar or EZ Bar attachment), Alternating DB curls, Hammer Curl. 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. 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. 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. Stand on an elevated plate/board/block and perform your competition style deadlift (conventional or sumo, your preference) with the additional range of motion. Once your forearm has reached a vertical position, pause, and reverse the movement, controlling the resistance on the way back to the start position. Keep ribs down and glutes tucked, being sure not to get into a hyperextended spine position. Press into the elevated foot to raise the hips. Hold each position for 2-8 seconds before lowering back towards the ground with control. Heel Elevated Goblet Squat, Sissy Squat, Bodyweight Leg Extension, Kneel-to-Squat, Wall Sit. Laying on your back, raise arms overhead and extend your legs and feet. Can be performed with bodyweight or weighted (DBs, KBs, or even BBs!). Aim to move through your entire back, allowing your lumbar, and thoracic, and cervical spine (lower, mid, and upper) to flex and extend together. Perform curls for the prescribed reps, including any noted tempo (pausing at the top of the curl, if prescribed). Reach up and hold onto the table, with your hands spaced shoulder-width apart. Stand up straight and hold a dumbbell in one arm, with the weight in front of the thighs. For 2-Up, 1-Down Leg Extensions, perform a normal (concentric) leg extension with both legs, then using a single leg, perform a slow controlled eccentric (from extended leg to bent knee) over 3-4 seconds back to the start position. Start by facing forward, and maintain a relaxed pose for a few seconds. Throughout the entire repetition, aim to keep your head and torso at the same level dont allow your body to raise! Can also be broken down into Half Get-Ups or Position Repeats to build proficiency and confidence in the movement. Continue alternating sides for the prescribed repetitions. The misinformation is unfortunate because lifting has tremendous benefits when it comes to health, weight loss, and shaping the body. Return to the starting position. Hold it and continue squeezing while at the top (aiming for 2-4 sec each rep unless specified otherwise), then repeat for the prescribed repetitions. stack of textbooks). Alternating Side Lunge; Pistol squat; Single Leg Press; any other unilateral lower body movement. Begin by descending into a short dip, then explosively drive back up and jump on top of the box. Then, repeat in the other direction. Banded Lateral Raise; Prone Incline DB Lateral Raise; Prone Incline Y-Raise; Cable Lateral Raise; Overhead Pressing variations; any other shoulder exercises. Starting Position: Lie on the floor with one kettlebell in one hand. This variation can add a greater hamstring and posterior stretch, as well as better reinforce hingeing mechanics as you start in a biased position that naturally encourages you to push your hips back during the repetition. Find a smooth, safe surface like carpet or tile to perform the exercise. Scap Pull-Up on Lat Pull Down machine; Cable Lat Pullover; Scap Push-Up. Then, return to the start position by driving your hips forward and squeezing your glutes. Using a leg press machine, load weight appropriately (taking warm up jumps to your working weight as needed). That means well tell you exactly how and when to increase your Training Max and make real progress. Can also be programmed as an isometric hold, in which case you would maintain your top position for the prescribed amount of time. Tuck the ribs and the hips, ensuring you do not hyperextend the spine. 2. Hip Thrust; Glute Bridge; Single-Leg Glute Bridge. Continue pulling until your chin passes the bar. Check out all of our nutrition and coaching offerings. Leg Press; Front Squat; Goblet Squat; Zercher Squat; Heel Elevated Goblet Squat. Start by performing Banded Tricep Pushdowns for the prescribed reps/time, then immediately grab a dumbbell and perform Banded OH Tricep Extensions for the prescribed reps/time, followed by Banded Tricep Kickback for the prescribed reps/time. Your coach will review these during yourcheckin, and may provide further comments or instructions from there. You can opt to extend legs for a more difficult variation. Can be performed bodyweight or loaded (goblet with a KB, with DBs in each hand, or with a Barbell on your back or in a front rack position). Aim to maintain a straight line in your body, from feet to knees to hips to shoulders. 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. Take a moderately (1-4 per hand) narrower grip than your competition or regular bench press grip. Stand upright in front of a cable machine, lat pull down, or band attached overhead. Continue descending until you feel a light to moderate stretch in your hamstrings and/or glutes. Grab the attachment with one hand, and stand upright, with arm down and the weight in front of the thighs. 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. You should have a straight line from knees to hips to shoulders. Start in a quadruped position on a bench holding a dumbbell in one hand. Starting from an upright position with both feet together, take a step out wide with one leg into a wide stance and descend into a squat while shifting your weight to the active leg. Banded Hamstring Curls; 2-Up, 1-Down Hamstring Curl; Hamstring Curl 21s; Glute Ham Raise; Romanian Deadlift; Stiff-Leg Deadlift. Extend arms and get into an elevated push up position. Set up on a leg press machine, with your feet near the bottom of the platform, and the balls of your feet firmly pressed into the platform. Begin by descending into the bottom of a squat, then explosively drive back up and jump once you reach a fully extended position. Stand up straight and hold two dumbbells with arms down and the weight in front of the thighs. The goal here is to push yourself on these sets to complete as many reps as you can with good technical consistency. From this position, walk your hands backwards until you return to your start position. Our 8-week nutrition system puts you in control of your health and provides a clear plan with actionable steps to get the body youve always wanted. We have free programs, customized plans, and awesome videos on our social channels. 8+8+8 would be 8 bottom half, 8 top half, 8 full ROM). Set up an adjustable bench at a high incline (~60-80 degrees) facing away from a dual cable machine. Lift your opposite foot slightly off the ground, and with a relatively straight knee, kick your leg up in front of you. 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. I now have friends in the gym that dont mind helping me and Im not timid to try new things. If your prescribed variation is unassisted pull-ups or weighted pull-ups, perform some sets with reduced reps or weight. Push-Ups, Modified Hand Stand Push Ups, DB Bench Press, DB Chest Flys. Set up in a staggered stance, with one foots toe in line with the other heel. To scale harder, perform flat on the floor (palms down), descending until your entire forearms are against the floor, then pressing your body back up by extending at the elbow, like a skullcrusher. Prone Banded Hamstring Curls; Hamstring Curl 21s; 2-Up, 1-Down Hamstring Curl; Glute Ham Raise; Romanian Deadlift; Stiff-Leg Deadlift. If the prescribed time is too short or long for your current strength, consider scaling: Scale easier by performing your plank to your knees and/or raising to your hands (vs. forearms). Stand on an elevated plate/board/block and perform a kettlebell deadlift with an increased range of motion. Sit on the floor or a seated cable machine and hold a straight bar attachment with an underhand grip. Keep your eyes on the kettlebell at all times. Lie on your side with legs stacked and knees bent at a 45-degree angle. 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. Traditional Push-Ups; Single Arm Banded Chest Press; Modified Handstand Push-Ups; Bench Dips; DB Bench Press, Machine Chest Press, Barbell Bench Press variations. The higher bar positioning allows for a more upright torso angle during the squat, placing more emphasis on the quadriceps. Weve been working on a few different options to try and provide as many resources as possible (these will be included in the Notes section on your programming page over the coming weeks). Support your mid back perpendicular to a bench. Start lying face down (prone) on the floor or bench. Throughout the repetition, aim to maintain a tucked rib cage, allowing your abs to control the movement. 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. Set up in a staggered stance, with one foots toe in line with the other heel. If you cannot fully support your bodyweight in this position (or are unsure), start by keeping one or both feet on the ground to add assistance. 3 sets of 6 reps), hold the position for 2-3 seconds for each repetition before returning to the floor. 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, and you may instead want to set up your barbell on top of blocks or plates to accommodate. From there, push back up to perform a repetition. All AMRAPs are prescribed as a percentage of your Training Max. Do not completely lockout knees, but take note to keep legs more straight. With the bench upright angle set at ~45 degrees, begin by performing Seated Incline DB Curls for the prescribed reps (Position 1). With a dumbbell in each hand, approach the bench in a prone (face down) position, with your torso supported by the bench so that you cannot move at the waist. Continue in a deliberate and controlled manner for the prescribed time, doing your best to avoid any excessive tipping or rotating. Weve had a number of questions around training & disruptions during the coronavirus pandemic. Return both feet together, and then repeat with the other foot. Stand upright, with your hand on a sturdy wall, beam, doorframe, or squat rack for support. Thank you for visiting, and for being a Strong Strong Friend. Maintain an extended arm position and raise the weight from in front of your hips/thighs until you reach shoulder height. If you can, try to touch your toe with your opposite-side hand. Starting standing upright with feet together, reach one foot back and perform a lunge. 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. Grab the band with both hands and pull back towards the lower abdomen. 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). Holding your DBs in an overhand position, drive your arms back at a roughly 45ish degree angle away from your torso. 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. 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. ); Push Up Variations; DB Bench Press Variations; Machine Pressing variations or any other upper body pressing movements. While facing forward the entire time, start by crossing one foot over the other while stepping explosively in that direction. Keeping your torso upright, chest tall, and elbows pointed down, squeeze the lats/armpits and lower the handle to below your chin. Hold the dumbbell with one arm bent at 90 degrees. Even with limited space, the most important thing is maintaining a square torso position even if you are simply marching or taking a few steps back and forth. Banded lateral walk, Monster walk, Clamshells, Fire Hydrants. With one dumbbell in each hand, step one leg onto a box and use that leg to drive your body to standing on top of the box. 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