Can be performed alternating each arm (as demonstrated above) or simultaneously, if preferred/not specified. Keep the heel or entire foot on the ground. Finally, bend your knees until your feet are flat on the floor, bending roughly 90-degrees at the hip and knee (Position 3). Focus on driving your elbow back, retracting your shoulder blade during the contraction, and allowing the cable to return to a deep and reaching start position, protracting your shoulder blade and stretching your lat. These can also be prescribed as a Front Raise Hold. Starting in a kneeling position, bring one leg up into a half-kneeling position, then bring up your second leg until you reach a squat. Place your closest foot on the box, and your other foot on the floor. Start with your arms down by your side and palms facing up. To scale to the most challenging advanced variation, perform Hanging Leg Raises from a pull-up bar with extended legs. Other quadriceps focused exercises (goblet squat, leg press, etc.). Stop at parallel and return to the start position. Walkout, and hinge at the hip by pushing your hips back. Neither are inherently right or wrong, and we recommend training a combination or alternating (for balance), or whichever is more comfortable for you. Press yourself the the end of the range of motion, pause for one second and return to the start position. Hollow Body variations; Planks; Birddogs; Dead Bugs. 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. Press your feet and hands into the ground at the same time to raise the knees. More than just exercises, this involved balancing fatigue and volume accumulation, developing skill proficiency and ingraining movement patterns, developing a well-rounded and resilient body, and much more. Begin your rep by hingeing at the hips focus on not only dipping your chest down, but by pushing your hips back, all while maintaining a straight torso position. 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. Spanish Squats; Single Leg Extensions; Goblet Squat; Front loaded (DB, KB, barbell) squat; Belt Squats; Leg Press or Hack Squat. Continue for the prescribed repetitions, then switch to the opposite arm/opposite leg. The back foot should support like a kickstand. Banded Front Raise; Front Plate Raise, DB Front Raise; Cable Front Raise; DB Overhead Press. Once youve reached this depth, push back up to perform a repetition. 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. Banded Tricep Pushdowns or Skullcrushers), then something overhead (e.g. 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. Can be performed all repetitions on one side before moving to the other side, or by alternating opposite arm/opposite leg with each rep. Any core series (deadbugs, bird-dogs, planks, l-sit, hanging leg raises). From there, squat back up until you are fully upright. Set up with a wide stance (feet externally rotated) and hands inside of your legs, with a DB standing vertically between your feet. Stand upright with your foot pinning down a long band, holding the loose end in one hand. Banded Bicep Curls; Banded Isometric Bicep Curls; Banded Reverse Grip Curl; Banded Bicep 1.5-Rep Curl; Banded Bicep Curl 21s; Holding a band with a pronated, overhand grip (band pinned under your feet, or attached to a low anchor, palms facing the floor), set up so there is light tension in the band while your arms are straight down by your side. Lower yourself toward the ground as far as possible, keeping the 90 degree angle. Once you reach a full contraction, pause momentarily to avoid any rebound off the bands elasticity, and return to the start position with control. Concentration Curl; Single Arm Preacher Curl; Cable Curl; Alternating DB Curl; Hammer Curl; DB Iso-Hold Curl; Single Arm Banded Curl. If substituting for another delt variation, aim to complete in sets of 15+ reps, and pushing to technical failure. 3-Position Cable Curl; 3-Position DB 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. Start with a bit of space to the side of you. Extend your arms by contracting your triceps, until you lockout overhead. **Please ensure you are using your Training Max as defined in the popup or FAQ below, as this will best set you up for long-term sustainable progress.**. Once you reach a full contraction, pause momentarily to avoid any rebound off the bands elasticity, and return to the start position with control. Drive yourself upward and walk out from the rack. Maintain that position for prescribed amount of time. Return to start position and repeat. To scale as an easier movement, perform this on a lat pull down machine, and try to build up your strength and control and gradually push the resistance. Keeping your arms straight, pull the band until your arms are stacked directly over your shoulders (perpendicular to the floor). Extend one arm out in front of you, and grab the handle with one hand. Retract your shoulder blades and raise your thumbs towards the ceiling. Setup on a bench, placing your feet on the bench rather than on the floor (reducing your ability to use leg drive in your reps, unlike a regular Close Grip Bench Press). Keeping your arm at 90-degrees abducted (flared) from your torso, pull the band directly back while keeping the upper arm parallel to the floor. At the start of the pull, you will likely find that you have slightly lower hips and a bit more knee angle than a conventional deadlift (where your hips tend to be higher). For a more comprehensive overview, check out our longer YouTube instructional video linked here. Start your repetition by raising one leg just off the floor, and then contract that glute while kicking your heel back and up until your leg is fully extended, holding and squeezing your glutes at the top. Hold this position, resisting the weight isometrically for the prescribed time. Refer to our Video Library and written resources for more information on this more technical lift. Fold at the hip so you are perpendicular to the ground (with your head near the floor) and squeeze the erectors/lower back and glutes to pull the torso up above parallel from the floor. Start by facing away from the anchor, and take ~3 steps away so that the pulley is behind your body, and your upper arm is behind your torso (position 1). For alternating lunges, return the front foot to meet the back. 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. Pull the band directly towards your face while keeping the upper arms parallel to the floor. Can also be performed with a TRX or Rings. Grab the attachment with both hands, and stand upright,with arms down and the weight in front of the thighs. Once stable,bring one arm to your side, flexing the tricep and keeping the hand in a fist. 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. Ideally, you should be able to grab the band so that there is tension when you are in your start position (at the lowest part of the lift). Bodyweight alone is often challenging enough, but you can also hold light weight plates or DBs in your hands for an added challenge. Start lying face down (prone) on the floor or bench. Any other cardiovascular movement that helps you raise your heart rate,increase blood flow, and provide a dynamic stretch. If youve been away from the barbell for more than 4 months, you may find a larger decrease is warranted. Then reverse the movement to bring the pipe in front of your body again. Take short steps by bringing the heel towards the midline, then pushing the foot back out diagonally. Tuck the ribs and the hips, ensuring you do not hyperextend the spine. If space is limited, perform these moving forwards and backwards rather than down a line. Use a preacher curl station, GHD, machine, incline bench, or other surface to keep your upper arms in a fixed position, and perform a curl. Begin your rep by hingeing at the hips focus on not only dipping your chest down, but by pushing your hips back, all while maintaining a straight torso position. Banded or Cable OH Tricep Extension; Cable push downs; Skullcrushers; any other tricep-specific exercise. Set up in a modified pushup position with forearms and knees on the ground. If limited on space, perform as alternating rather than walking. Do not bend the elbows during your repetition. The body should form a straight line from head to knees. 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. Slowly lower down on 1 leg. Place your hands on the edge of a bench and shoulder width apart. Standing upright, place your feet on top of a long resistance band, and hold the loose end with a parallel (palms together) grip. Start in a quadruped position on a bench holding a dumbbell in one hand. Single leg RDL, Single Leg Press, Split squat variations, Lunge variations, Single Leg Hamstring Curls, other unilateral lower body work. Top sets (when performed submaximally or shy of failure) can also be used as an objective measure of fatigue or preparation at various points in a training cycle, and can act as a barometer of your progress. Set up at a cable machine with the pullet in a low position, using a straight or EZ-bar attachment. Goblet Squat; Leg Extensions; Front loaded (DB, KB, barbell) squat; Belt Squats; Leg Press or Hack Squat; Leg Extensions. 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. Wishing everyone all the best in their health, safety, and livelihoods. See the demo link above for more detail, as an example of 3+3+3 Iso-Hold Lateral Raises. Put your weight on the front foot and hinge at the hip and push your hips back. 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. Set up an adjustable bench with a 30-45 degree angle. The more that the front of your hips is pointed to the floor, the more this movement will require contraction at the glutes. This movement should be an explosive concentric contraction (pulling the bar from floor to chest), and controlled negative (slowly lowering the back back down). Extend the knee and then open the hips in rapid concession. Standing Banded Lat Pullover; Cable Lat Pullover; DB Pullover; Lat Pull Down variations (wide grip, single arm, etc); Pull-Ups, Chin-Ups, Rows. Carries are always counted by time, so do not rush. wide or close grip push-ups). Clamshells, Seated Banded Clamshells, Fire Hydrants, Banded Lateral Walk, Monster Walk. Can be performed standing or seated, if not specified. Raise hips off the floor until your body forms a straight line. Do your best to keep your ribs down, hips forward, and glutes squeezed (so that your pelvis is stacked under your torso), rather than arching back. 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. Raise hands to shoulder level. Create tension in the band by taking a slightly wider than hip width stance, and bend the knees to get in an athletic stance. On cable pulldown machine, choose a long handle. Switch opposite arm/opposite leg. Sit just past arms length away from the cable machine. You should feel a light stretch in the abdominals. Lower the weight with control again behind your head to return the weight to the start position. Start your repetition by raising one leg just off the floor, and then contract that glute while kicking your heel back and up until your leg is fully extended, holding and squeezing your glutes at the top. DB Row, Inverted Row, Barbell Row, any other horizontal pulling variations or machines. Megsquats is also best known as, Bodybuilder and strength coach who is widely known for her MegSquats YouTube channel. If training at home, this exercise can be performed on the edge of a strong & stable bench, chair, couch, or coffee table, but we recommend first checking for stability as well as if possible, having a partner or family member spot you and the furniture to avoid tipping. Perform for the prescribed repetitions, then repeat on the other side. Begin performing your curls by squeezing your hamstrings, focusing on squeezing your hamstrings as you drive your heels back towards your hips, all while maintaining the same femoral (upper leg) position. Modified V-Sit In-and-Out; Hollow Body variations; Planks; Birddogs; Dead Bugs. Myself, and my team of awesome coaches dont believe in preying on insecurities to sell ourselves. Set up a band in a high anchor or overhead position. Bench Dips; Push-Up Mechanical Dropset; Tricep Push Down; Tricep Kick Back; Skullcrushers; BW Tricep Extension. Holding your DBs in an overhand position, drive your arms back at a roughly 45ish degree angle away from your torso. Option to scale down by using the modified variation by tucking your knees and holding them to your chest while performing your rocks. Can be scaled easier by bending your knees 90-degrees, shortening the length between contact points (from feet-to-forearm to knees-to-forearms). 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. Because of this, our programming isnt like a static routine where you train a specific movement or body part a fixed number of times per week. You should move through standing, to touching your toes, out to plank, up dog, then down dog, into a lunge and back to touching the toes. Hollow Body Hold; Modified Hollow Body Rocks; Plank; Birddogs; V-situps; Deadbugs; Laying on your back, tuck your knees and hold them to your chest. Close Grip Push-Ups can be scaled harder by elevating feet). 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. Cable Lat Pullover; Banded Lat Pullover; Lat Pull Down variations (wide grip, single arm, etc); Pull-Ups, Chin-Ups, Rows. Perform squats to depth while keeping an upright torso and maintaining tension on the band throughout the repetition (so that your knees do not collapse inwards). Press kettlebell or dumbbell overhead in one hand. Set your feet on a stable surface with your hands on the floor so that youre bent over in a 90 degree position, with your legs extended and your hips as stacked above your shoulders as possible. Single Arm Banded Row; Chest Supported Row, Single Arm Lat Pull Down, DB Row. Lift your hips off the ground, and maintain a neutral spine by tucking the ribs and squeezing the glutes and abdominals. If you do not have access to cables, you can perform these variations with bands. Grab the loose end of the band with one hands, and raise the band above your head with your arms bent and hand behind your head. Your coach will review these during yourcheckin, and may provide further comments or instructions from there. Jump Squats; Goblet or other Front loaded (DB, KB, barbell) squat; Belt Squats; Leg Press or Hack Squat; Leg Extensions. Can be performed with an EZ Bar or straight bar. Can be loaded with barbell, DB, KB. Place feet shoulder width apart and elevate heels. Can be performed in place, or inching forward. 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. Set up a barbell on low blocks (or stacked plates) so the bar is below the knees. Keep constant tension here, and try to avoid resting the weight on your thighs at the bottom. The higher the elevated surface, the easier this variation will be scaled. Lower the weight with control again behind your head to return the weight to the start position. Start standing upright with a dumbbell in each hand, and feet roughly hip width apart. Before we go further, we want to start by emphasizing the importance of cultivating an environment of trust, safety, respect, and confidentiality. After youve completed your reps in Position 2, immediately move to Position 3, elevating your hands further (e.g. This is a core strengthening and activation movement, and your focus should be on maintaining flat shoulders and hips throughout the movement (avoid tipping). Return to start position and repeat. In this position, slowly control your descent back to the bottom (DBs near your hips). Back support may help form at higher intensities. Hang from the bar, and pull yourself up by pulling elbows down to the floor and flexing biceps. Banded Bicep Curls; Banded Isometric Bicep Curls; Banded Hammer Curls; Banded Reverse Grip Curls; Banded Bicep 1.5-Rep Curls; Set up a single band to a low and sturdy anchor point in front of you. Side Plank; Paloff Press Wood Chops; KB Windmills; Turkish Getups; Suitcase Carries. Can be performed with both arms or single arm, as demonstrated above. Can also be performed seated. You should have a straight line from knees to hips to shoulders. 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? Barbell or DB OHP; Single Arm DB OHP; Banded Front Raises; Banded Lateral Raises; Machine Overhead Press. Inverted Rows (Regular Grip); Pronated Grip Inverted Rows (At-Home version); Supinated Grip Inverted Rows (At-Home version); DB Row; Cable Row; Chest Supported Row; Machine Row; Pull Up; Chin Up; Lat Pull Down, Pronated Grip Inverted Rows (At-Home Version). Your competition (or strongest) style bench press. Can be further scaled easier by raising from your forearm up to your hand (with a straight arm and locked elbow). Press the palms down to push your body up, activating the chest, shoulders and triceps and returning to the start position. Single Arm Banded Flyes; DB Flyes; Incline DB / Barbell Bench Press; Push-ups; Pec Deck Machine. Alternate steps between left and right. In a half kneeling position (close knee on the floor), use a cable machine or a band and bring the handle to the torso. Take a wide stance, and angle feet. Lower and repeat for reps. Barbell Curl 21s, EZ bar curls, Alt. Plank; Hanging Leg Raises; Bear Crawls; Side plank; L-sit. Place the bar on your traps. Setup a barbell on a squat rack at shoulder height. If you do not have access to cables, you can perform these variations with bands. Hip Adduction Machine; Copenhagen Plank or Raises; Goblet Squat with Adduction. Control your pace and do your best to keep your hips and shoulders square, stacked, and balanced despite the resistance in one hand. Repeat with the other hand, bringing the implement back to its starting point. Start with something in front of your torso (e.g. Use your front leg to drive you back up to the start, thinking about pushing that foot into the ground and squeezing that glute. 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. 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. Tuck the ribs and the hips, ensuring you do not hyperextend the spine. Set up a band to an anchor at or slightly above your shoulder-level, holding the band with both hands in a pronated (overhand) grip. Place a block or towel in between the knees. Rotate your trunk towards the ground on your kneeling side. Keep constant tension here, and try to avoid resting the cable at the bottom. Keep in mind that if your bar is loaded with plates smaller than traditional 45lb/20kg plates (or bumper plate equivalents), you may need more height. Start in a plank position with palms on the floor, slightly wider than shoulder width apart (unless grip width is specified) and knees down on the floor. 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. Using DBs, perform bicep curls. Hold for the prescribed duration, then lower back to the ground with control. Hold for a moment at the top. Aim to move through your entire back, allowing your lumbar, and thoracic, and cervical spine (lower, mid, and upper) to flex and extend together. Without lowering the DBs, switch which arm is holding the isometric contraction and perform the prescribed reps with the other arm. Keep your body in a straight line, making sure not to raise or sink the hips. With a dumbbell in each hand and a slight bend in the elbow, hold your torso against the upright of the bench. Clamshells, banded lateral walk, monster walk. This will make your stride and leg movement look more circular than the A-Skip, and help reinforce the forward propulsion mechanics were looking for in good sprinting technique. Start your rep by pulling the handle back towards the lower abdomen. DB or Cable OH Tricep Extensions; Cable push downs; Skullcrushers; any other tricep-specific exercise, Cable Single Arm Overhead Tricep Extension. A top set would be your heaviest prescribed set for the day, typically followed by volume work at some reduced load relative to that top set (hence, backdown). Control the weight on the way back to the bottom. Attach a band to the handles and fixed to an anchor behind you to scale this movement easier, and a band to the bar fixed to an anchor in front of you to scale this movement harder. Lie down on your back with knees bent and a band around your knees. If you are unable to perform these, thats okay! Return the weight to an extended overhead position. Control the weight on the way back to the bottom. This is an active / dynamic stretch that we use to help open the hips and raise our heart rate as we prepare for heavier training to follow. 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. Set up in a staggered stance, with one foots toe in line with the other heel. For full squat tutorial, see our Extended Video Library or written guides on this movement. I feel like I know what I am doing and why, and that makes me stick to the plan rather than under or over train. Repeat. For the single arm banded OHP, set up similar to the regular banded version, but use just one hand to press against the band. Begin your banded chest press by squeezing and contracting your pec while pressing the band until your arm is straight in front of you. Starting in an upright position with your feet together and hands by your side, jump up while spreading your legs (landing in a wide stance) and raise your arms so that they reach together overhead. 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). ); other lower body compound exercises (hack squat machine, leg press, belt squat, goblet squat, etc.). Lower back to the ground with control, and repeat for the prescribed repetitions. Start lying face down (prone) on the floor or bench, with plates or stacked books 2-4 off the ground surrounding you at 12:00, 3:00, and 9:00. You can use a tripod if you have one, otherwise just prop your phone up on a chair, bench, table, or stool. Push upward, unlock the safeties, and lower the sled working through as full of a range of motion as possible. Starting Position: Lie on the floor with one kettlebell in one hand. Set up on a flat bench with your head, shoulders, and butt on the bench and your feet on the floor, while holding a pair of dumbbells one in each hand. Do your best to keep constant tension here, maintaining your arms extended and parallel to the floor. 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). Hold the weight overhead or to your chest. Like AMRAPs, ascending sets are a form of autoregulation (something that allows us to adjust training based on individual performance variations day-to-day and week-to-week). Wrap a long resistance band under your front foot flat on the floor, and hold each loose end in each hand. Close Grip Bench Press, Neutral Grip DB press; Close Grip Push-Ups; Bench Dips; Chest Dips. Perform squats to depth while keeping an upright torso with bodyweight or with a light kettlebell. I was so happy!. 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. Slowly lower, while reaching away from the body as you lower. Start in a plank position and bring one foot at a time as close to the same side hand as possible. feet up, close grip, etc. For more information and a technique comparison, check out this IGTV link. An example series that can be done with bands and BW only is below: Any Tricep Burnout of 15+ reps to failure; Rope Pushdowns; OH Tricep Extensions, Skullcrushers, Dips; Close Grip Pressing Variations, etc. These are to be performed with both legs together, unless specified otherwise (e.g. Bend elbows to descend the torso, hips and chest to lower your chest to the floor, coming close to touching the ground. These can also be performed with a Glute Emphasis. Any Hamstring Curl or Hamstring Isolation machine; Other hamstring focused exercises (Glute Ham Raise, Romanian or Stiff-Leg Deadlift, etc.). You should have a straight line from knees to hips to shoulders. Reach up and hold onto the table, with your hands spaced shoulder-width apart. Front Plate Raise, Cable lateral raise; Overhead Pressing variations; any other shoulder exercises, Position 3 (Alternate): Hands Elevated Push-Up. Pause at the top or perform any tempo as prescribed. Clamshells, Clamshells with Hip Extension, Fire Hydrants, Banded Lateral Walk, Monster Walk. From this position, walk your hands backwards until you return to your start position. Keep this movement controlled and smooth, focusing on squeezing your glutes and resisting the band. Return the the starting position and repeat. Begin the rep by pushing your hips back , bending at the knee, and allowing your torso to tip forward, focusing on maintaining a strong and rigid trunk as you descend. 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