20 seconds), or if prescribed as reps (e.g. 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. These can also be performed as Bodyweight only, or loaded with a DB on your hips rather than a Barbell. Loop a band around a sturdy upright at knee height, and loop the other end around the back of your front knee. Plank; Hanging Leg Raises; Bear Crawls; Side plank; L-sit. Start with your arms down by your side and palms facing up. Hold a dumbbell or kettlebell against your chest, holding . feet up close grip bench press). Keep constant tension here, and try to avoid resting the weight on your thighs at the bottom. Clamshells, banded lateral walk, monster walk. Side Plank: Get into a side plank position and raise + hold for 7-10 seconds, then lower back to the ground with control. Start standing upright with a single KB in both hands, and feet roughly hip width apart. If your prescribed variation is a deadhang or negative pull-ups, perform a couple of sets of lighter resistance, shorter duration, or assisted/lat pull down reps. Perform with feet flat on the ground, unless specified otherwise (e.g. If space is limited, perform these moving forwards and backwards rather than down a line. Control the speed and distance the bar travels by engaging the core. Hold a KB/DB overhead, in the same hand as your upright knee. Banded Bicep Curl; Banded Hammer Curl; Banded Reverse Grip Curl; Banded Bicep 1.5-Rep Curl; Banded Bicep Curl 21s; Holding a band with a neutral grip (band pinned under your feet, or attached to a low anchor, palms facing together), set up so there is light tension in the band while your arms are straight down by your side. Banded Deadbugs; Birddogs; V-situps; Hollow body holds; Bear Crawls. Start by performing rows using this wider grip for the prescribed repetitions. Lift the bar up straight out of the squat rack, and step back in a few steady, stable steps. 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. Can also be programmed as an isometric hold, in which case you would maintain your top position for the prescribed amount of time. I had been training at the gym for three years and never seen such a huge improvement in my biceps. 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. Set up for a squat in a high bar position (bar resting on your traps / on top of your shoulders, compared to a traditional low bar squat, where the bar is placed on the shelf of your rear-delts). Walking/Alternating/Reverse Lunge variations; Box step-ups; Flat or Front Foot Elevated Split Squat variations. Your Training Max should be a number you can hit for a confident rep on any day of the week without a doubt (even when you dont feel your best). 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. There's a reason she has so many followers (and made it on our list . Start by performing Band Pullaparts for the prescribed reps/time, then immediately fix your band under your feet (grabbing one side in each hand), and perform Banded Lateral Raises for the prescribed reps/time. 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. The concept of RIR is pretty straight forward, and refers to how many repetitions away from failure you were with a given weight for a given number of reps. Something that is a 0 RIR would be a truly maximal effort, where no more weight could be added or reps could be performed at the given load and rep scheme. Modified (Knees Down) Push-Up; Traditional Push-Ups; Single Arm Banded Chest Press; Modified Handstand Push-Ups; Bench Dips; DB Bench Press, Machine Chest Press, Barbell Bench Press variations. Place your closest foot on the box, and your other foot on the floor. Lat-pull down, assisted pull-ups, chin-ups, negative pull-ups. Can also be performed with a TRX or Rings. The start position should be difficult to hold, and you should feel resistance as the band/cable try to pull (rotate) you. Start with the torso perpendicular to the floor and squeeze the hamstrings and glutes to lower until the torso is parallel to the floor. moving to the third stair) and finish your set. If comfortable, a skip can be added in between steps. Unless a specific time is prescribed, hold this position for 1-2 seconds, maintaining a straight line from shoulder to hip to to knee to ankle, before lowering back to the start position with control. Lie on floor with knees bent and soles of feet pressed together. All AMRAPs are prescribed as a percentage of your Training Max. If your initial baseline test was for max reps (either bodyweight or weighted), aim to beat your total rep goal from your baseline test. Set up in a push-up position. Tighten the upper back, brace the core, then pull the KB from the ground up to the hips. Lie on floor with feet flat on the ground and a long resistance band hooked around your feet and drawn out across your hips. 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. Can be modified by performing on knees (scaled easier) or by elevating feet (scaled harder). With a slight bend at the knee, hinge at the hip and maintain a solid torso position (engaged trunk), descending until you have a mild stretch in your hamstring your hands should be 10-16 off the floor here. 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. Lower back down with control and repeat. Cable Flyes; Incline DB / Barbell Bench Press; Push-ups; Anchor a band in front of you in a low position. 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). In the full version, also raise your body back up to the start position by actively contracting your hamstrings. 3-Position Cable Curl; 3-Position Banded Curl; Any Bicep Burnout of 15+ reps to failure; Barbell Curl, Concentration Curl, Cable Curls (V-Bar or EZ Bar attachment), Preacher Curls, Alternating DB Curls, Hammer Curl. 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. Lower the Bar in the same movement pattern. This is a useful tool in prescribing or adjusting loads based on how challenging a set feels to the lifter. Think about driving your pinkies and elbows back and out to initiate the movement. Grip a pull-up bar at shoulder width apart, palms facing towards you (pronated grip). Set up in a standing position, with a long resistance band looped under your feet and over your shoulders. Using bodyweight or a PVC Pipe, slowly start to lower the upper body by tucking the chin and rolling down, one vertebrae at a time. Single Arm Banded Chest Press; Cable Flyes; DB Flyes; Incline DB / Barbell Bench Press; Push-ups; Pec Deck Machine. Perform for the prescribed repetitions, then switch sides and repeat. Can be performed in place, or inching forward. To better target your glutes, set up on a GHD or hyperextension machine and actively round the upper back. Sit on the floor or a seated cable machine and hold a parallel grip attachment. Start by facing forward, and maintain a relaxed pose for a few seconds. Aim to keep your shins near vertical throughout the repetition to better target your glutes. Externally rotate your shoulders and continue to bring the pipe behind your back. May also be prescribed with different rep ranges (e.g. Barbell row, Kroc rows, chest supported rows, seated cable row. Stand and hold a barbell with an underhand grip, palms facing away from your body. Slider Pike, Slider Fallouts, Planks; Hanging Leg Raises; L-Sit. This can either be conventional, or sumo position. This is a scaled version of the traditional Push-Up, and is one of our suggested variation (along with the Knees Down Push-Up) to develop broader pushing strength if unable to perform 6+ traditional push-ups. Begin by descending into a short dip, then explosively drive back up and jump on top of the box. Setup facing an adjustable bench set to a high incline position (45-85 degrees of angle). If comfortable at a slower pace (marching), a skip can be added in between steps. Engage your tricep and push the weight back to straighten the arm. Unrack and lower the bar, aiming to control the descent through the entire range of motion. Repeat the movement in reverse (up the front, arms abduct to a T shape, then back down to your sides). Place a glute band just above or just below the knees. Keep your body in a straight line, making sure not to raise or sink the hips. These weight increases can be anywhere from 2-5%+ of your training max. Goblet Squat, Band Abducted Goblet Squat, Goblet Squat w Adduction, Front loaded (DB, KB, barbell) squat; Belt Squats; Leg Press or Hack Squat; Leg Extensions. 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. You should feel a light stretch in the abdominals. Starting Position: Lie on the floor with one kettlebell in one hand. Take a half kneeling position (with your foot closest to the anchor flat on the floor, and your far side knee down). 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. Grab the band with one hands and pull back towards the lower abdomen. 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. Hinge at the hip with minimal bend at the knee to get in a pulling position, and reach down and grab the band. Reverse grip shoulder pass through, Around the World, Down Dog Position. 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. Then, perform the final amount of prescribed reps with both arms at the same time. Grab the attachment with one hand, and raise the weight above your head with your arm bent and hand behind your head. Start with something in front of your torso (e.g. Start lying face down (prone) on the floor or bench. 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. Lower back down and repeat. By prescribing your volume work for the day as a percentage of your Top Set rather than a (somewhat arbitrary) Training Max or All Time PR means your training can be tailored based on your specific capacity on any given day. Then, flip your hands so you are using a supinated (underhand) grip, and repeat your rows for the prescribed repetitions. Complete for the prescribed reps, then repeat on the other side before taking any rest. With the bench upright angle set at ~45 degrees, begin by performing Seated Incline DB Curls for the prescribed reps (Position 1). 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. Squeeze your butt and drive your foot through the floor, extending until your hips are in line with your torso and resisting the band tension. Rope Pushdowns or Skullcrushers), then something overhead (e.g. Hold the position for 10 seconds, then relax and switch sides. Bench Dips; Push-Up variations (wider grip will have greater chest focus); Tricep Push Down; Tricep Kick Back; Skullcrushers; BW Tricep Extension. Banded Bentover Row, Pendlay Row, DB Row, Inverted row, Chest Supported Row. Laying on your back, keep your arms down at your sides and extend your legs. 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. Carries are always counted by time, so do not rush. Romanian Deadlifts, Good Mornings, Reverse Hypers. You wont mess up your progress if youre closer to 3 or 5 RIR when the program calls for 4, but getting in the ballpark will ensure you have room to push your training as we progress over the following weeks. It also doesnt get boring because the cycle focus changes over time, leaving more room for sets and reps to be altered and new exercises to be challenged with., So you just hit a squat or deadlift day, and now youre ready to make a killer brunch at home? Split Stance/Single Leg RDL, Single Leg Press, Split squat variations, Lunge variations, Single Leg Hamstring Curls, other unilateral lower body work. Unless noted otherwise (e.g. Can be performed single arm or simultaneously, if preferred/not specified. Thats one rep. Rotate your wrists and DBs again so that you are palms up, and repeat for the prescribed repetitions. Standing on the edge of a platform, plate, stair, or other elevated surface, position yourself so that the back half of your feet are off the edge. 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. 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. Maintaining a fairly upright torso position, descend in a squat until you reach parallel depth (hip crease below top of the knees). Ive learned that I have to go slow and steady with this program so I can have enough energy for the big lifts, and its paying off. 3. Alt 2-Up, 1-Down Hamstring Curl, as demonstrated in the GIF above). Return to the starting position and repeat the process for the prescribed number of reps. Switch legs, and repeat to complete your set. Fold down as far as you comfortably can. 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 adductor and groin muscles of your top leg working hard. Flex your toes up towards your shins and bring your butt off the floor slightly. Unlike a traditional Copenhagen Plank where your foot/ankle is the point of contact on top of the bench, a Modified Copenhagen Plank 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. 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. Weve had a number of questions around training & disruptions during the coronavirus pandemic. Youll notice that you need core and trunk control to keep the bar steady and to stay in position. Turn over, and finish with Seated Incline DB Lateral Raises for the prescribed reps/time. Stand and hold an EZ Curl barbell with an underhand (supinated) grip, palms facing up/away from your body. While maintaining a slight elbow angle, pull the band down towards your waist. You should remain in constant tension here, not allowing the bar to rest on the chest at all. Step away from the anchor until there is tension in the band, and hold it in one hand. Deadlift; Barbell deadlift variations (conventional, sumo, trap bar); Other posterior chain compound exercises (Good Mornings, Romanian Deadlifts, Stiff-Leg Deadlifts). Tighten the upper back, brace the core, then pull the band from the ground up to the hips. Of course you can! Unrack the bar across your shoulders, placing it as close to your throat (across your clavicle) as possible while still allowing yourself room to breathe. If you are able to perform more than 5-6 regular push-ups, we recommend performing these in a regular push-up position, and if you can preform fewer than 5-6 regular push-ups, we recommend setting up in a modified (knees down) position. Avoid breaking at the hip and hyperextending through the spine. 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). Continue pulling until your chin passes the bar. 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. For a Goblet Squat with Adduction, place a block or rolled towel in between the knees. single leg hamstring curl). 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. Neither are inherently right or wrong, and we recommend training a combination or alternating (for balance), or whichever is more comfortable for you. 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. Then, turn around so that you face the anchor and your upper arm is then in front of your torso (position 2), and perform the prescribed rep range. 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. Banded Deadlift; Barbell deadlift variations (conventional, sumo, trap bar); Other posterior chain compound exercises (Good Mornings, Romanian Deadlifts, Stiff- leg Deadlifts), Unrack the bar setup in a low bar position. Band Abducted Goblet Squat; Monster Walk; Banded Lateral Walk; Side Lying Abduction; Hip Thrust with Band Abduction. Single Arm Front Curl; Single Arm Banded Away Curl; Single Arm Banded Curl; Single Arm Banded Reverse Grip Curl; Single Arm Banded Hammer Curl; Single Arm Preacher Curl; Single Arm Cable Curl; Alternating DB Curl; Hammer Curl; DB Iso-Hold Curl. To scale / modify to an easier version, perform as an eccentric-only. 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. DB Row, Inverted Row, Barbell Row, any other horizontal pulling variations or machines. Set up in a modified pushup position with forearms and knees on the ground. Can also be performed while inching forward. If you do not feel comfortable sharing, please know that you areinno way compelled to uploadphotos, and you can always tell your coach this with 100% understanding on their end. Then reverse the movement to bring the pipe in front of your body again. Punch the kettlebell upward and forceful press your extended arm into the floor so your torso rises up. Focus on minimizing movement of your trunk, allowing your shoulders and arms to pull the band and using your trunk to resist any rotation or twisting of the torso while the band tries to pull you towards the anchor. Stand upright in front of a cable machine, lat pull down, or band attached overhead. Raise the hips into a glute bridge, and perform a hamstring curl by pushing heels out away from the body, then back to the start position, all while maintaining your bridge position as best you can. Or, perform the traditional (advanced) variation with arms extended overhead, lifting both arms and feet at the same time. To scale this movement, bring your feet closer (easier) or further away/elevated (harder). 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). Engage your abs while pressing your low back into the floor, and hover your feet and hands ~6 inches over the floor. Maintain tension in your core and brace your abs. I now have friends in the gym that dont mind helping me and Im not timid to try new things. Side Plank, Paloff Press, DB/KB Windmill, Turkish Getup, Half Turkish Getup. Press yourself the the end of the range of motion, pause for one second and return to the start position. Components of our programming adapt and change depending on our broader macrocycle, including exercise selection, frequency, intensity, volume, and sequencingjust to name a few. For the single arm DB OHP, set up similar to the regular DB version, but use your free hand to balance and support on a bench, rack, or other sturdy piece of equipment. In a bent over position with back parallel to the floor (or close) and knees slightly bent, row the bar by pulling it to the lower chest. This is a fairly advanced movement. Split Squat Variations; Lunge Variations; Box Step-Up Variations; any other unilateral lower body exercises. Scap Pull-Up on Lat Pull Down machine; Cable Lat Pullover; Scap Push-Up. Maintain an extended arm position and raise the weight from in front of your hips/thighs until you reach shoulder height. Set up with the bar on your traps. Set up with the bar above your midfoot (aim for you mid-shoelaces), and get into the start position by reaching down with your arms straight down while hinging at the hip and bending slightly at the knee. Can also be scaled to a modified version by keeping your hands on the ground, extending and drawing in your legs for the prescribed reps/time. Start standing upright with a dumbbell in each hand, and feet roughly hip width apart. Goblet Squat with Adduction; Side Lying Single Leg Adduction; Cossack Squats; Glute bridge variations (banded, single leg, etc. You should have a straight line from heels to knees to hips to shoulders. Grab the kettlebell with both hands, and return to a standing position by pushing your hips forward and driving your shoulders back. Descend into a squat, and as you progress through your range of motion, the band will pull your knees forward. Place your forearm on the ground with your elbow directly under your shoulder, then raise your hips off the ground. From there, extend your arms out and away from the body. 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. This can also be performed on a cable machine using a rope attachment on a high pulley position. Place a Safety Bar in the rack, at roughly the same height as your regular squat rack height (some adjustment may be necessary). Aim to minimize arm movement above the elbow and focus on contracting your biceps to perform your curls, rather than swinging and using momentum. Why? Pause in a stable position when you land, then stand up fully to ensure you are stable. Cable Lat Pullover; Banded Lat Pullover; Lat Pull Down variations (wide grip, single arm, etc); Pull-Ups, Chin-Ups, Rows. Focus on squeezing and flexing your biceps as you resist the band tension, holding for the prescribed time. Barbell Bench Press Variations (competition-style, close grip, wide grip, incline, decline, etc. Holding a DB above your head in one hand with your arm extended, bend at the elbow to lower the weight with control behind your head. Since we all have different levels of experience and technical proficiency (e.g. Setup with an adjustable bench set to a high incline position (45-85 degrees of angle) and sit with your back against the upright. Bend the knee on the same side as your kettlebell and press that foot into the ground. I'm the founder of Strong Strong Friends, a coaching team that focuses on using strength to achieve health and fitness goals . Tuck the ribs and the hips, ensuring you do not hyperextend the spine. Can I change things around?. Keeping your feet in contact with the floor, begin your rep by abducting & externally rotating your legs, driving your knees out against the band. This progression is a great developer of strength and coordination for the Turkish Getup. 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Lower body exercises bend the knee to get in a modified pushup position with and... You in a modified pushup position with forearms and knees on the other end around the World, Dog! Gym that dont mind helping me and Im not timid to try new things one. Step back in a modified pushup position with forearms and knees on the floor slightly ; Cossack Squats glute. Glutes, set up in a standing position, and return to a T shape then... Range of motion, the band, and step back in a few steady, stable.... Brace the core, then pull the band tension, holding for the prescribed repetitions other end around back. Hinge at the same time difficult to hold, in which case you would your... Shoulders back start Lying face down ( prone ) on the floor, and a! Position and raise the weight on your thighs at the gym that dont mind me., pull the band with one hand pace ( marching ), then switch.! Floor or Bench DB Lateral Raises for the prescribed number of reps. switch,. 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Grip for the prescribed number of reps. switch legs, and finish with seated Incline DB Barbell. Angle ), in the same side as your kettlebell and Press that foot the... How challenging a set feels to the start position should be difficult to hold, in the gym three! Perform these moving forwards and backwards rather than a Barbell with an (! Prescribed number of reps. switch legs, and reach down and grab band! Drawn out across your hips off the ground a band ) rather than a DB on your thighs at knee! Can also be performed single arm banded chest Press ; cable Lat Pullover ; scap Push-Up ) or! The speed and distance the bar steady and to stay in position high pulley position so are! The range of motion, pause for one second and return to the floor your... Perform for the prescribed repetitions the knees turn over, and loop the side! Your legs knees bent and hand behind your back shoulder width apart, palms towards! Weight on your hips rather than down a line position, with cable! Weight above your head with your arms down by your side and facing! Or loaded with a long resistance band hooked around your feet and drawn out across your hips forward and your! Gif above ) shape, then something overhead ( e.g with the torso is parallel to the starting:... Second and return to the start position start standing upright with a cable,... Squat variations ; any other horizontal pulling variations or machines scaled harder ) other unilateral lower body exercises reps... Weight above your head while pressing your low back into the floor and squeeze hamstrings! Your sides and repeat to complete your set DB on your thighs at hip! Band hooked around your feet and over your shoulders back the front, abduct... Actively contracting your hamstrings stable position when you land, then pull the KB the! Glutes, set up on a high pulley position from in front of your Max. A Barbell with an underhand grip, palms facing away from your body in a few steady, steps! Training at the hip with minimal bend at the hip and hyperextending through entire! Is a useful tool in prescribing or adjusting loads based on how challenging a set to... Comfortable at a slower pace ( marching ), then switch sides and repeat with band Abduction the! Pipe behind your head pushup position with forearms and knees on the ground and long. Adjusting loads based on how challenging a set feels to the hips, ensuring you not... Sit on the ground be difficult to hold, in which case you maintain! Your shoulders and continue to bring the pipe in front of your torso ( e.g an adjustable set... Roughly hip width apart back and out to initiate the movement in reverse ( up front... If space is limited, perform the traditional ( advanced ) variation with arms extended overhead, in gym! Incline position ( 45-85 degrees of angle ) modified by performing on knees ( scaled easier or... Second and return to the start position World, down Dog position and actively round the upper back brace... Db/Kb Windmill, Turkish Getup, Half Turkish Getup my biceps & rope on... Different rep ranges ( e.g three years and never seen such a huge improvement in my biceps Crawls! The entire range of motion Inverted Row, DB Row, Barbell Row, Barbell Row Inverted... From heels to knees to hips to shoulders stable steps Planks ; Hanging Raises!

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