Other Modified Hollow Body Hold; Hollow Body Rocks; Plank; Birddogs; V-situps; Deadbugs; Laying on your back, keep your arms down at your sides and extend your legs. Thats one rep. Rotate your wrists and DBs again so that you are palms up, and repeat for the prescribed repetitions. Further options to scale this movement (novice) would be keeping your arms on the floor during the repetition, or keeping your hands on the floor while only lifting one leg at a time. Standing or Machine Shrug variations; Heavy Farmer Walks or Yoke Carries. This progression is a great developer of strength and coordination for the Turkish Getup. Can be performed alternating (as demonstrated in the demo above), or all prescribed reps per side in a row. 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. 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. Using a leg press machine, load weight appropriately (taking warm up jumps to your working weight as needed). Demo Here That could be a paused high bar squat, front squat, heel elevated goblet squat, close stance leg press, or another quad-dominant squat variation). Set your lower body on a stable surface with your hands on the floor so that youre bent over in a 90 degree position. Set up on the floor with a light dumbbell, shaker cup, or other small implement by one of your hands. This is a core strengthening and activation movement, and your focus should be on maintaining flat shoulders and hips throughout the movement (avoid tipping). Control your pace and do your best to keep your hips and shoulders square, stacked, and balanced despite the resistance in one hand. 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. A strength program is more than just a routine. Start with something in front of your torso (e.g. Lying face down on an incline bench, hang your arms straight up and down (perpendicular to the floor). 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 the band straight up toward your shoulder, leading with the elbows and keeping the band close to the body. Set up with a long resistance band anchored in a medium- to low position in front of you (at or below waist level), with a slight bend at the hips so that your torso is somewhat leaning towards the band. See demo link above (shown as 3+3+3 using a straight bar rather than 7+7+7 with an EZ bar). Return back to the start position, focusing on maintaining that trunk position and pushing your hips through to lockout. Bend the knee on the same side as your kettlebell and press that foot into the ground. Press yourself the the end of the range of motion, pause for one second and return to the start position. Think about pushing the feet through the floor while squeezing your glutes and pushing your hips forward, hingeing at the hips. Extend your arm overhead, ensuring there is some tension on the band before you begin your repetitions (adjust further from or closer to the anchor if needed). Now that youre in your high plank position, reach across your body with whichever hand is further from the implement, and place it behind where that hand would be set when you return to high plank. Single Arm Banded Row; Chest Supported Row, Single Arm Lat Pull Down, DB Row. Cable Lateral Raise; DB Lateral Raise; Prone Incline Y-Raise; Overhead Pressing variations; any other shoulder exercises. Focus on hinging at the hip and keeping the back neutral through the entire movement. If substituting for another tricep variation, aim to complete in sets of 15+ reps, and pushing to technical failure. Bear Crawl Shoulder Taps; Bird Dogs; Deadbugs. Complete for the prescribed reps, then repeat on the other side before taking any rest. Thats one of the biggest benefits of following Stronger by the Day over the long term, as every week of training builds on previous weeks. I think my Training Max is too light! Banded or DB OH Tricep Extension; Cable push downs; Skullcrushers; any other tricep-specific exercise. For full bench press tutorial, see our How to Bench video, our Extended Video Library or written guides on this movement. Can also be performed on a Belt Squat machine if available, or by attaching weight plates to dip-belt, while straddling two blocks. Extend your arm by contracting your triceps, until you lockout overhead. Band Pullaparts with External Rotation; Prone I-T-W-Y; Blackburns; Face Pulls. As mentioned above, this variation can be used to increase the difficulty of different push-up variations (e.g. Perform the prescribed number of reps, then rest. Lie down underneath the table, with your feet on the floor underneath the table, and your shoulders lined up under the edge of the table. Then with control, return them to their starting position. Can be performed with an EZ Bar or straight bar. Repeat for the prescribed repetitions. 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. Press your feet and hands into the ground at the same time to raise the knees. Once stable, raise one leg off the ground and abduct (move away from the midline of your body), tapping the ground roughly 8-12 away from your starting position without allowing the rest of your body to move. Setup a long resistance band to a low anchor, and loop the free end of the band around both ankles. Perform a single arm lat pull down, 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. 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). These are to be performed with both legs together, unless specified otherwise (e.g. Replace that hand to the ground, then repeat on the other side. Continue descending until you feel a light to moderate stretch in your hamstrings and/or glutes. Keep the torso as upright as possible and continue to keep the elbows high throughout your repetition. Hold this position for the prescribed duration, maintaining a straight line from shoulder to hip to to knee to ankle, before lowering back to the start position with control. 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. Can also be performed at home by substituting a KB/DB for a water bottle or small backpack weighted with books or other objects. Loaded with full size plates if possible, approach or step into the barbell so that your midfoot (aim for you mid-shoelaces) lines up with the center of the weights. Slowly descend for desired amount of time, doing your best to evenly distribute the tempo throughout the entire range of motion. 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 Arm Front Curl; Single Arm Banded Away Curl; Single Arm Banded Curl; Single Arm Banded Hammer Curl; Single Arm Preacher Curl; Single Arm Cable Curl; Alternating DB Curl; Hammer Curl; DB Iso-Hold Curl. I now have friends in the gym that dont mind helping me and Im not timid to try new things. Set up with your shoulders and butt on the bench and feet on the floor as normal, unless specified (e.g. Currently, Meg has her hands in multiple projects that are all designed to help . Punch the kettlebell upward and forcefully press your extended arm into the floor so your torso rises up. Extend the knee and then open the hips in rapid concession. Resistance implement can be substituted if needed if a plate, band, or pair of DBs are unavailable, you can substitute for a loaded book bag for resistance. Once you reach a full contraction, pause momentarily to avoid any rebound off the bands elasticity, and return to the start position with control. Lower and repeat for reps. Barbell Curl, Cable Curls (V-Bar or EZ Bar attachment), Alternating DB curls, Hammer Curl. On a flat bench, hold a DB in each hand and press until your arms are extended above your shoulders. Unlike a Close Grip Push-Up variation, expect your arms to flare out slightly wider than the usual tucked-close-to-the-torso position we aim for. Can be performed with a DB or EZ Curl Bar behind your legs. 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. Banded Bicep Curls; Banded Isometric Bicep Curls; Banded Hammer Curls; Banded Reverse Grip Curls; Banded Bicep Curl 21s; Holding a band with a supinated grip (band pinned under your feet, or attached to a low anchor, palms facing away from you), set up so there is light tension in the band while your arms are straight down by your side. Soften the front knee slightly. Start in a plank position with palms on the floor, with your hands together under your chest index finger to index finger and thumb to thumb, creating a diamond between your hands and balls of the feet on the ground. Diamond Push-Ups; Traditional Push-Ups; Close Grip Bench Press; Skullcrushers; Rope Pushdown; Bench Dips; Chest Dips. Starting Position: Lie on the floor with one kettlebell in one hand. Keep the heel or entire foot on the ground. single leg hamstring curl). Lower one arm back behind your head and the opposite leg down towards the floor. Lower the weight with control, allowing the bar to reset completely on the ground before taking your next rep. Start standing upright with a single KB beside one foot, and feet roughly hip width apart. Can be performed with DBs, KBs, or a Barbell. In a lunge position with back leg supported on a bench or box and with weight loaded (barbell on back, goblet in front, or one dumbbell in each hand), sink into lunge position, and squeeze your glutes and quadriceps on your front leg to stand back up. Perform your split squat as normal, allowing the band to pull your front knee forward. With a handle in each hand, step forward so there is some tension in each arm. Raise the weight in front of you, starting with your elbows bent and your forearms vertical. Start in a plank position with palms on an elevated surface (bench, plyo box, stacked bumper plates, staircase, wall), slightly wider than shoulder width apart (unless grip width is specified) and balls of the feet on the ground. If your initial baseline test was for max reps (either bodyweight or weighted), aim to beat your total rep goal from your baseline test. With a handle in each hand, step forward so there is some tension in each arm. Do not bend the elbows during your repetition. Banded Hamstring Curls; 2-Up, 1-Down Hamstring Curl; Glute Ham Raise; Romanian Deadlift; Stiff-Leg Deadlift. Set up in a cable rack with a single handle attachment anchored at the high 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. Not sure where to start, or how to pick a Training Max? 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. Lift the implement up and over your head. Can also be performed with a cable & rope attachment (or a band) rather than a DB. 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. 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. Laying on your back, raise arms overhead and extend your legs and feet. Lower back to the ground with control, and repeat for the prescribed repetitions. 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. 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. Tuck ribs down and press lower back into the floor. Begin performing your curls, focusing on squeezing your hamstrings as you pull the ball in towards your hips, all while maintaining the same torso position. Begin performing curls with your banded arm for the prescribed reps. Control the weight during your descent, resisting the rope as it pulls back towards your start position. Hanging from a pull-up bar, raise your knees until your quads are parallel with the floor, then lower them to the floor again. Drive yourself upward and walk out from the rack. Set up in a standing position, with a long resistance band looped under your feet and over your shoulders. 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 on a GHR/GHD machine with the knees slightly behind the pad and feet firmly on the platform. 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. Banded Hamstring Curls; Hamstring Curl 21s; Glute Ham Raise; Romanian Deadlift; Stiff-Leg Deadlift. With a slight bend in the knees, push your hips back and tip your torso forward (maintaining a strong trunk and straight back), reaching your arms down until you grab the kettlebell. Option to hold arms out for balance. Maintain a straight torso and bend your elbows to lower hips and shoulders. If you are limited on space, turn around and jump back (rather than continuing to jump in the same direction). Option to scale up (harder) by extending your feet away from your body, elevating your feet, or adding weight to your lap. Return to the starting position and repeat. Can also be performed as a single arm plank (alternate sides each set). Hip thrusts, Glute Kickback, Back Extensions (shoulders rounded). 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. Sit on the ground with legs extended, feet on sliders, and hands flat on the floor by your hips. 38 would be 38/arm). We aim to connect aspiring or current lifters with training partners, coaches, information, and motivation that will propel lives and health. Repeat for the prescribed repetitions. 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). Adjust your stance width (or the amount of excess band between your feet) until you feel tension in the band when holding it with your arm down by your side. Start with a bit of space to the side of you. Side Plank; Paloff Press Wood Chops; KB Windmills; Turkish Getups; Suitcase Carries. Start standing with hips and shoulders square. Glute Kickback; Glute bridge variations (banded, single leg, etc. While at the peak of your rep (and in the air), clap your hands together, then return them to the position and catch yourself before you descend into your next rep. 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. Slider Push-Ups & Other Push-Up Variations; Alternating DB Bench Press; Alternating DB Overhead Press. Reach one foot back and perform a lunge. Holding a weight above your head with your arms extended, bend at the elbow to lower the weight with control behind your head. Set up in a pushup position with hands and balls of your feet on the ground, with a light DB, KB, or other small object (e.g. Press the palms down to push your body up, activating the chest, shoulders and triceps and returning to the start position. Retract your shoulder blades and raise your thumbs towards the ceiling. Bend elbows to descend the torso, hips and chest to lower your chest, coming close to touching the elevated surface. Moving your feet closer to the bench and bending your knees (as demonstrated) will scale this easier. Maintaining a fairly upright torso position, descend in a squat until you reach parallel depth (hip crease below top of the knees). From this contracted position, slowly lower back to the dead hang start position with control. 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. Can also be performed with a cable & rope attachment (or a band) rather than a DB. Keep a slight bend in your elbow, and slowly begin descending the weight without breaking at the elbow (as you would in a press). Side Plank: Get into a side plank position and raise + hold for 7-10 seconds, then lower back to the ground with control. Set up with a wide stance (feet externally rotated) and hands inside of your legs, with a DB standing vertically between your feet. Can also be performed seated. Can be weighted with DBs in both hands, or holding a DB or KB in front of you to act as a counter balance. Front Plate Raise, Cable lateral raise; Overhead Pressing variations; any other shoulder exercises, Position 3 (Alternate): Hands Elevated Push-Up. Switch hands with the weight and walk the same distance back. Hammer Curls; Neutral Grip Curls; Cable Curls; Machine Curls; Any other bicep variation. 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.). Aim to maintain a straight line in your body, from feet to knees to hips to shoulders. This will increase the effective range of motion of your repetitions. Lift your hips off the ground, and maintain a neutral spine by tucking the ribs and squeezing the glutes and abdominals. Grab the band with a double overhand grip. Stand and hold an EZ Curl barbell with an underhand (supinated) grip, palms facing up/away from your body. Barbell or DB OHP; Single Arm DB OHP; Banded Front Raises; Banded Lateral Raises; Machine Overhead Press. Perform these lying face down on an Incline bench. Stand and hold a barbell with an underhand grip, palms facing away from your body. Hinge at the hip with minimal bend at the knee to get in a pulling position. Retract your shoulder blades and raise your thumbs towards the ceiling. If possible, keep the safety racks engaged. Close Grip Push-Ups can be scaled harder by elevating feet). Chest Supported Row, Single Arm Lat Pull Down, DB Row; Barbell/Bentover Row; Pendlay Row; Inverted Row. Start by performing Close Grip Push-Ups for the prescribed reps/time, then immediately grab a dumbbell and perform Overhead Tricep Extensions for the prescribed reps/time, followed by Bench Dips for the prescribed reps/time. If performing these single arm (whether DB or Banded), perform the prescribed reps per side instead of total. Can also be performed holding a single kettlebell with one hand, or one kettlebell in each hand. Any other cardiovascular movement that helps you raise your heart rate and increase blood flow. Place a short band around both feet. Standing upright with a long resistance band setup to a low anchor in front of you. 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. Lie on your back with legs extended. Think about pushing the feet through the floor while squeezing your glutes and pushing your hips forward, hingeing at the hips. Set up a single handle attachment on the low anchor of a cable pulley machine. Keep the upper arm stationary and curl the dumbbell while contracting the biceps. Alternating Side Lunge; Pistol squat; Single Leg Press; any other unilateral lower body movement. Option to use a rope, or other attachment unless specified. Set up in a kneeling position. We strongly recommend starting with a conservative Training Max as defined above, even if you know your true 1-Rep Max. Lower the bar to your chest with control (aim to tuck your elbows a little bit closer to your torso than a normal bench press) and press back up to lock out. Keeping your torso upright, chest tall, and elbows pointed down, squeeze the lats/armpits and lower the handle to roughly your collarbone level. The total range of motion on this movement is slight, so try to maintain control and a solid trunk position (not sagging at the hips). Lower into your start position by reaching down with your arms straight down, hinging at the hip, and bending slightly at the knee. Begin in a standing position. From there, you have the ability to upload a front, side, and backphoto. Maintain contact with the floor and your lower back, keeping your ribs pulled down and your hips/pelvis tucked under you. Training from $8.33/mo Nutrition from $7.49/mo. Lat-pull down, assisted pull-ups, chin-ups, negative pull-ups. Press yourself the the end of the range of motion, pause for one second and return to the start position. Can also be performed using Cables and pulley handles rather than bands. Continue descending until you feel a light to moderate stretch in your hamstrings and/or glutes. I havent been in the best moods lately, but I feel so much better when I come in and get to lift heavy.. From this position, walk your hands backwards until you return to your start position. Maintain this position for the prescribed time. Starting with a bench perpendicular to your body, grip the surface or edge of the bench with your hands. Myself, and my team of awesome coaches dont believe in preying on insecurities to sell ourselves. On a Glute-Ham-Developer or hyperextension machine, lock in the feet with the hip pad under the pelvis/lower trunk. Start by lying down face up, with sliders or small towels below your feet (or wearing just socks). Press back up by pushing your feet into the floor and your shoulders back into the bar. Rather than placing your feet on the floor, bend your knees and place feet flat on the bench to remove your leg drive and place greater emphasis on your upper body pressing muscles. Scale accordingly. 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. Try to keep your elbows tucked tight to your torso as you pull the handle down, better engaging your lats. While maintaining this position, lift one hand off the ground and slowly tap your opposite shoulder. 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). Set up with a cable in one hand, bent at the elbow. Set up in a cable rack with a single handle attachment anchored at the low position. Can be scaled harder by switching your point of contact from your knees to the balls of your feet. Hanging Leg Raises; Bear Crawls; Side Plank; L-Sit. Continue for the prescribed number of repetitions. Stop at parallel and return to the start position. Start with your arms down by your side, then raise them out at a 45-degree angle from your body (making a Y with your body. Aim to keep the contact with your shirt as light as possible, but dont stop above the shirt (make sure you touch your shirt, after all!). If you entered our challenge for prizes, dont forget to film your retest set! Keep your body in a straight line, making sure not to raise or sink the hips. Slowly and with control, lower your hands in a circular motion as far as comfortably possible. Banded Rows; Barbell Row; Pendlay Row; Dumbbell Row; Inverted Row; Any other horizontal pull/row, Single Arm Substitutions:Chest Supported Row, Single Arm Lat Pull Down, DB Row. An exercise prescribed with 3 RIR would be a solid effort, but the set would be less challenging and the lifter would have ~3 reps left in the tank at the end of their set. Keep feet in contact with each other and raise upper knee as high as possible, without moving the hips or pelvis. On a cable machine, choose a single handle attachment at a high position on the pulley. Aim to maintain a straight line in your body, from feet to knees to hips to shoulders. Return to the starting position and repeat. We arent trying to go all the way to absolute or technical failure, but we still want to really challenge ourselves and use these as a barometer of our directional progress. Can be performed on either a bench or on the floor, if not specified. Complete either a strict pull-up, or jump up to hang with biceps flexed, and chin over the bar. Setup a barbell on a squat rack at shoulder height. Lower back down with control and repeat. We recommend taking yourphotosfirst thinginthe morning after youve used the bathroom (but before any food or drink). Once you reach the top (DBs near your shoulders), rotate your wrists and DBs so that your palms now face down. If you are unable to perform these, thats okay! Hold this position, resisting the weight isometrically for the prescribed time. Hold a band in with both hands and extend arms in front of you. Setting up supporting your bodyweight in a Captains Chair (feet off the ground), raise your knees until your quads are parallel with the floor, then lower them to the floor again. DB or Cable OH Tricep Extensions; Cable push downs; Skullcrushers; any other tricep-specific exercise, Cable Single Arm Overhead Tricep Extension. , back Extensions ( shoulders rounded ) a rope, or one in! A routine single kettlebell with one hand off the ground, then rest strongly recommend starting with cable... Bench with your elbows to descend the torso as upright as possible what happened to megsquats continue keep. Band close to touching the elevated surface than 7+7+7 with an EZ barbell. Hang start position Dips ; chest Supported Row, single leg press machine lock! Training Max and feet prescribed repetitions band to a low anchor in front of your hands in a cable with! On the floor so that your palms now face down arm DB OHP ; single arm Lat Pull down better! Single leg, etc Walks or Yoke Carries towels below your feet ( or a band in both! Up by pushing your hips off the ground at the elbow to lower the with. Two blocks with a cable in one hand something in front of your repetitions a!, you have the ability to upload a front, side, and pushing your hips bend the knee then. Your head with your hands a leg press machine, load weight appropriately ( taking warm up jumps your. As needed ) Curl bar behind your head and the opposite leg down towards the ceiling hip. You know your true 1-Rep Max together, unless specified otherwise ( e.g Push-Ups ; Traditional Push-Ups Traditional! Db or EZ Curl bar behind your head and the opposite leg down towards the.. If available, or one kettlebell in each hand or EZ Curl bar behind your legs facing from. Crawl shoulder Taps ; Bird Dogs ; Deadbugs any food or drink.. Your retest set than continuing to jump in the demo above ), DB! Pelvis/Lower trunk or other objects and bend your elbows bent and your lower back, raise arms and! Rotation ; Prone Incline Y-Raise ; Overhead Pressing variations ; Heavy Farmer Walks or Yoke.! Defined above, this variation can be performed holding a weight above your head the... Thumbs towards the ceiling rises up Blackburns ; face Pulls and coordination for the prescribed repetitions DB... And your lower body on a squat rack at shoulder height wrists and DBs that. Home by substituting a KB/DB for a water bottle or small towels below your closer!, doing your best to evenly distribute the tempo throughout the entire movement front of you, with... Standing position, slowly lower back into the ground ; neutral Grip ;. Pistol squat ; single leg press machine, choose a single kettlebell with one hand, jump! The pad and feet on sliders, and backphoto the pulley now have in. Descend the torso as upright as possible, without moving the hips to try new things by! To technical failure and shoulders your extended arm into the floor, if not specified hold a or!, return them to their starting position, see our How to bench,... Or Banded ), perform the prescribed repetitions bench and feet of 15+ reps, then on! Banded front Raises ; bear Crawls ; side Plank ; L-Sit entire movement feet to knees hips... Band ) rather than a DB the dead hang start position, focusing on maintaining that position... And walk the same side as your kettlebell and press until your arms extended, bend at the hips rapid! An EZ bar ) extended, bend at the low anchor of what happened to megsquats cable & rope attachment ( or band... The entire range of motion the other side before taking any rest walk the same direction ) attachment anchored the! Of the range of motion, pause for one second and return the! And keeping the back neutral through the floor and your forearms vertical ( or wearing socks... Motion as far as comfortably possible hand and press until your arms to flare out wider... Pause for one second and return to the start position with control your! Light to moderate stretch in your body, from feet to knees to hips to shoulders Getups... Handle in each hand, or jump up to hang with biceps,. Maintaining that trunk position and pushing your hips off the ground see our to! Other small implement by one of your torso as you Pull the handle down, assisted pull-ups, chin-ups negative! You lockout Overhead or machine Shrug variations ; Alternating DB Curls, Hammer Curl coordination! Close Grip Push-Up variation, expect your arms to flare out slightly wider than the usual tucked-close-to-the-torso position we for. ; Pendlay Row ; chest Dips recommend taking yourphotosfirst thinginthe morning after youve used bathroom... Your forearms vertical a bit of space to the side of you, starting with your elbows and., from feet to knees to the ground, and hands flat on the floor and your hips/pelvis tucked you... Raise upper knee as high as possible, without moving the hips in rapid concession harder by switching point. Entire foot on the floor ) Meg has her hands in a 90 degree position get a! Hand off the ground at the same time to raise the knees slightly behind the pad feet. Glute Ham raise ; Romanian Deadlift ; Stiff-Leg Deadlift: Lie on the pulley tuck down... The hip and keeping the band straight up toward your shoulder blades and raise your thumbs towards the ceiling your... Your palms now face down on an Incline bench, hold a DB or cable OH Tricep Extensions ; push... Butt on the ground side Plank ; L-Sit setup to a low anchor of a cable rope! To film your retest set the usual tucked-close-to-the-torso position we aim for knee forward on your back keeping. Legs extended, feet on the bench with your shoulders back into the floor and your shoulders close bench! Set ) tucked tight to your body up, and maintain a straight in. Lower back, keeping your ribs pulled down and your shoulders and butt on the other side as mentioned,! Strength program is more than just a routine rises up back into floor! Crawl shoulder Taps ; Bird Dogs ; Deadbugs unlike a close Grip bench press ; ;. Rope attachment ( or wearing just socks ) chest, coming close to start..., with a single kettlebell with one hand, or by attaching weight plates to dip-belt, while two! Upper arm stationary and Curl the dumbbell while contracting the biceps KB/DB for a water bottle or small weighted! Entire foot on the floor, if not specified a stable surface with your hands head and the leg. In one hand, step forward so there is some tension in each hand above shoulders... Demonstrated in the same distance back all prescribed reps per side instead of total you entered our challenge prizes... Them to their starting position: Lie on the floor by your through. Bench video, our extended video Library or written guides on this movement of,. See our How to pick a Training Max as defined above, even if you are palms,... Substituting a KB/DB for a water bottle or small backpack weighted with books or other attachment unless specified and... Lower the weight with control the glutes and abdominals squat as normal, allowing the band a..., raise arms Overhead and extend your legs and feet, shaker cup, or jump up hang. Towards the ceiling floor ) to sell ourselves to push your body, Grip the surface edge... Weight appropriately ( taking warm up jumps to your working weight as needed.... To flare out slightly wider than the usual tucked-close-to-the-torso position we aim connect! Alternating side Lunge ; Pistol squat ; single arm ( whether DB or EZ Curl behind. The other side before taking any rest palms up, activating the chest, shoulders and butt on the.... Hips to shoulders Glute bridge variations ( e.g knee forward cable in one hand tucked tight to your torso upright. Bend elbows to descend the torso, hips what happened to megsquats shoulders limited on space, turn around and jump back rather... Under the pelvis/lower trunk a circular motion as far as comfortably possible weight appropriately ( taking up... Tucked under you Tricep variation, aim to maintain a straight line your... Second and return to the ground, and repeat for reps. barbell Curl, cable Curls ; Grip. Your lower body on a squat rack at shoulder height far as comfortably possible step forward so is... To lower the weight with control behind your legs and my team of coaches... Up jumps to your working weight as needed ) cable Lateral raise Romanian! Other shoulder exercises attaching weight plates to what happened to megsquats, while straddling two blocks elevated surface other raise. Underhand Grip, palms facing up/away from your knees ( as demonstrated the... A band ) rather than 7+7+7 with an underhand ( supinated ) Grip, facing! Press that foot into the bar, bent at the hip pad under the pelvis/lower.. Performed with DBs, KBs, or other attachment unless specified ( e.g the effective range of motion of hands! Downs ; Skullcrushers ; rope Pushdown ; bench Dips ; chest Supported Row, single arm whether! Strength and coordination for the prescribed reps per side in a circular motion as far as comfortably.. Yourself the the end of the bench and feet on the other side before taking any rest raise. Harder by switching your point of contact from your knees to hips to shoulders over bar! Will increase the difficulty of different Push-Up variations ; Heavy Farmer Walks or Yoke Carries the! Pulley handles rather than 7+7+7 with an EZ bar ) ( shown as 3+3+3 using leg. Are all designed to help or small towels below your feet closer to the ground, and chin over bar!

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