Then, perform the final amount of prescribed reps with both arms at the same time. 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. Hold that position for 2-3 seconds (unless explicitly prescribed), then lower your hips back to the ground thats 1 rep. Repeat for the prescribed number of repetitions. Initiate by pushing the sliders forward away from your thighs. Place your closest foot on the box, and your other foot on the floor. If comfortable at a slower pace (marching), a skip can be added in between steps. Return the weight to an extended overhead position. We are focused on communicating to women that being in the gym doesnt always mean they want or need to be less. Complete the hip thrust with both legs, then at the top of the rep, extend one leg. Shaker Cup from the GIF) by one hand. Control your pace and do your best to keep your hips and shoulders square, stacked, and balanced despite the resistance in one hand. Standing in front of a weight plate or similar, aim to elevate your toes by 1-3. Lay on your back with a band anchored above your head, holding the band with both hands. Keep lower leg in contact with the floor. Continue pulling until your chin passes the bar. Can also be performed off a deficit if specified (as demonstrated above). Close Grip Bench Press, Neutral Grip DB press; Close Grip Push-Ups; Bench Dips; Chest Dips. Perform the prescribed number of reps (or to failure, if prescribed as an AMRAP). Refer to our Video Library and written resources for more information on this more technical lift. Lower and repeat for reps. Barbell Curl 21s, EZ bar curls, Alt. 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. Banded Bentover Row, Pendlay Row, DB Row, Inverted row, Chest Supported Row. Clamshells with Hip Extension, Seated Banded Clamshells, Fire Hydrants, Banded Lateral Walk, Monster Walk. 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.). Press shins into the ground and slowly lower your upper body, ensuring knees, hips and shoulders are in a straight line. Pressing your low back into the ground, contract your abdominal and oblique muscles and crunch while bringing opposite hand and foot together (i.e. If you didnt submit an initial test video, you wont be eligible for prizes this round, but wed love to see your progress tag @strongstrongfriends on Instagram! 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. Think about leading the pull with your elbows, tucking your arms back to your torso throughout the repetition. For these, start standing upright with feet together on an elevated surface (roughly 2-6). Perform these lying face down flat on the floor or on a bench. Press the low back into the floor and raise your extended leg ~3-6 inches off the floor, while also lifting your head off the floor and keeping a tucked chin. Try to keep your arms in front of your body while you press, to better target your front (anterior) deltoids. If youre not too sure, we recommend not trying to overthink things it definitely gets easy with just a bit of practice, and its fair game to err on the conservative side. If you do not have access to cables, you can perform these variations with bands. Each regular training week will provide suggestions on how to adjust your Training Max based on numbers you hit, so youll be up to speed in no time even if you start with a conservative guess. Without moving your upper arm, hinge at the elbow and lower the weight in a controlled manner towards your skull, stopping a few inches above your face. 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. Once you get to the bottom, drive back while squeezing and flexing your quads. These are to be performed with both legs together, unless specified otherwise (e.g. Complete for the prescribed reps, then repeat on the other side before taking any rest. Repeat in reverse, moving one arm then the other from hand to forearm back to Low Plank. Slowly and with control, lower your hands in a circular motion as far as comfortably possible. Keep your eyes on the kettlebell at all times. Pause at the top (for time, if prescribed), and continue squeezing your quads and resisting the bands. Follow the revolution with the other arm and repeat. From this position, walk your hands backwards until you return to your start position. Place a block or towel in between the knees. Heel Elevated Goblet Squat, Sissy Squat, Bodyweight Leg Extension, Kneel-to-Squat, Wall Sit. 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. Other Knee/Leg Raises; Hollow Body Holds; Barbell or Ab-Wheel Rollouts; Planks; Sit-up/Crunch variations; Other Abdominal Flexion movements. Return to start position by pulling up with the hamstrings. Keep the upper arm stationary and curl the dumbbell while contracting the biceps. 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). Pause, then return to a half-kneeling position before returning to your knees. Option to scale up (harder) by extending your feet away from your body, elevating your feet, or adding weight to your lap. Maintaining a fairly upright position, descend in a squat. 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. From there, raise up on to your tip-toes by flexing your calf muscles, and hold for a moment at the top. Raise your head a few inches off the ground and hover the extended leg at the same time. Starting with feet together, take a step forward and perform a walking lunge. 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. At the end of your hammer curls, youve completed one set or round of this exercise grouping. Unrack the barbell by placing the bar in the crook of your arms. Focus on pressing your lower back into the floor. Banded Glute Kickback; Glute bridge variations (banded, single leg, etc. Push-Ups, Modified Hand Stand Push Ups, DB Bench Press, DB Chest Flys. And dont worry even if your first session feels light, well provide instructions on how and when to increase your Training Max from week-to-week based on your performance. This impacts your relative strength and capacity on any given day. Thats one repetition. Take small steps laterally on one side and complete all reps. Then switch sides. Focus on squeezing and flexing your biceps as you resist the band tension, holding for the prescribed time. Hinge at the hip with minimal bend at the knee to get in a pulling position, and reach down and grab the band. Loop the free end of the band around one ankle, and 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. Can also be programmed as a hold, in which case you would maintain your top position for the prescribed amount of time. Attach a band to a low anchor point, 6-12 off the ground. 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 also be performed using Cables and pulley handles rather than bands. We recommend keeping a roughly 45-degree angle between your arms and your torso, striking a balance between too flared out and too tucked in to your torso. Pause slightly to avoid any bounce (or for the prescribed tempo), then reverse the movement with control and return the weight to the start position. I think my Training Max is too light! Do your best to keep constant tension here, maintaining your arms extended and parallel to the floor. Hold that position for prescribed amount of time. Keep constant tension here, and try to avoid resting the weight on your thighs at the bottom. 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. Set up a single handle attachment on the low anchor of a cable pulley machine. With a dumbbell in each hand and a slight bend in the elbow, hold your torso against the upright of the bench. Keep in mind that if your bar is loaded with plates smaller than traditional 45lb/20kg plates (or bumper plate equivalents), you may already be pulling from a deficit. Start in a quadruped position. Set up at a cable machine with the pullet in a low position, using a single handle attachment. Perform your split squat as normal, allowing the band to pull your front knee forward. Cable Rope Hammer Curls; Neutral Grip Curls; Cable Curls; Machine Curls; Any other bicep variation. This variation can be scaled harder by extending your legs further, or easier by modifying and reaching your arms out towards your ankles, with bent knees. Maintain contact with the floor and your lower back, keeping your ribs pulled down and your hips/pelvis tucked under you. Unlike a Stiff-Leg Deadlift (where we start from the floor), we will be performing RDLs from the top down. Stand upright with your foot pinning down a long band, holding one side of the loose end in each hand. Lay on your side with your feet under a bench or elevated surface. Focus on keeping your ribs tucked down and continue pressing the low back into the floor. Stop at parallel and return to the start position. You can opt to extend legs for a more difficult variation. As you drive back up to the top, squeeze your front quad while resisting the band. Replace that hand to the ground, then repeat on the other side. Hold the weight overhead or to your chest. Taking a half kneeling position (right knee down, left knee upright), grab the handle with the same side hand that is kneeling on the ground. Unrack the bar, and take a slight step back, enough to clear the J-hooks. Set up similar to how you would for a seated cable row with a resistance band anchored at mid-torso height. Once you reach a full contraction, pause momentarily to avoid any rebound off the bands elasticity, and return to the start position with control. Start on a quadruped position on hands and knees. Try to maintain constant tension throughout the set, not resting the DBs until all reps are completed. 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. Grab the bar with both hands, with an underhand grip. Regular Plank; Hanging Leg Raises; Bear Crawls; Side Plank; L-Sit. Begin your rep by descending your body and leaning forward. 3 sets of 6 reps), hold the position for 2-3 seconds for each repetition before returning to the floor. Starting in a plank position with one hand on the floor, and the other on a slider, paper plate, or magazine. The more that the front of your hips is pointed to the floor, the more this movement will require contraction at the glutes. Set up by wrapping a band around an upright pillar or column, and step one foot into the loose end of the band so that the band wraps behind your knee. Set up in a conventional deadlift position, with a kettlebell between your feet. Focus on hinging at the hip and keeping the back neutral through the entire movement. Without rest, perform the prescribed number of reps. Squeeze the shoulder blades together and separate the band in a fly-motion. 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. Box Step Ups, Lateral Box Step Ups, Split Squat Variations, Lunge Variations; Any other unilateral lower body exercises. Sitting on your butt with your knees bent and arms to your side, engage your abdominal muscles and hold your torso so that you are leaning back 45-degrees off the floor while lifting your feet off the ground as well (your only point of contact with the ground should be your butt). Attach a rope, EZ-bar, or straight bar attachment to a cable pulley machine at the highest position. Extend one leg fully, and with the other, press into the foot to raise the hips. Aim to maintain a straight line in your body, from feet to knees to hips to 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. Control the bar throughout the movement. Shoulder Passs Through, Reverse grip shoulder pass through, Down Dog Position. If you find this exercise too easy (or you are struggling to find this exercise effective), you can scale to an advanced variation by holding light plates or DBs (1-5lbs can be plenty of resistance), or perform them from a Deficit as demonstrated above. Barbell OHP; Seated Cable OHP; (Modified) Handstand Push-Up; Overhead Pressing Machines. I'm Meg and my goal is to get a barbell in every woman's hands. Engage your abs while pressing your low back into the floor, and hover your feet and hands ~6 inches over the floor. Preacher or Concentration Curls; Machine or Cable Curls; EZ Bar Curls; Any other bicep variations. The goal here is to push yourself on these sets to complete as many reps as you can with good technical consistency. Grab the band (or rope) with a double overhand grip. This is one of the most advanced Push-Up variations we will cover, and is very tricep dominant. Myself, and my team of awesome coaches dont believe in preying on insecurities to sell ourselves. Split squat variations; Lunge variations; Step Ups; Any other unilateral lower body movement (single leg press, single leg glute bridge, etc.). Barbell Curls, EZ bar curls, Alt. If you cannot fully support your bodyweight in this position (or are unsure), start by keeping one or both feet on the ground to add assistance. Quad-dominant barbell squat variations (front squat, safety bar squat, etc. Place a Safety Bar in the rack, at roughly the same height as your regular squat rack height (some adjustment may be necessary). Press yourself the the end of the range of motion, pause for one second and return to the start position. This variation can be scaled harder by extending your legs further. Press the bar up over the head, pushing your head forward once the barbell passes eye level. This movement can be performed in a number of different planes, (high-to-low, parallel, and low-to-high, labeled from where the pulley is set to where your hands finish the movement). Can also be performed seated. If grip is not specified (e.g. Begin your rep by contracting your biceps. Focus on maintaining flat shoulders and hips throughout the movement (avoid tipping). Aim to maintain a straight line in your body, from knees to hips to shoulders. Starting with a bench perpendicular to your body, grip the surface or edge of the bench with your hands. Keep your elbows close to the side of your head and return to start position. Pause in a stable position when you land, then stand up fully to ensure you are stable. My most significant improvement in Stronger by the Day is my upper body strength. Maintain this position for the prescribed time. To scale to the easiest variation, perform on a Captains Chair rather than hanging from a pull-up bar. Stand up straight and hold two dumbbells with arms down and the weight in front of the thighs. This can either be conventional, or sumo position. Prone I-T-Y-W; Prone Incline Y-Raise; Blackburns; Face Pulls; Band Pullaparts; Rear Delt Flyes; Any other upper back, shoulder health, and external rotation exercises. Good mornings; Supermans; Reverse Hyperextensions; Romanian Deadlifts; Laying on your back, raise arms directly over shoulders and knees over hips, with shins parallel to the floor. 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. Lift your hips off the ground, and maintain a neutral spine by tucking the ribs and squeezing the glutes and abdominals. Descend into a squat, and as you progress through your range of motion, the band will pull your knees forward. 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. Grab a PVC pipe, broom, or band in front of your body with arms locked out. Lower back to the ground with control, and repeat for the prescribed repetitions. The goal here is to eventually work towards a skip while keeping the knees high and reinforce good ground contact to improve sprint technique. Replace that hand to the ground, then repeat on the other side. Lift the 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 (not allowing your torso to move off the bench and rely on momentum). Setup in front of a cable machine wearing a dip belt around your waist, and with the pulley set to the lowest position. Allowing a little bend in the knees is good (not stiff-legged), but aim to maintain that same knee angle as you hip hinge, as opposed to actively squatting or flexing at the knees. Press back up to standing by pushing your feet into the floor and your shoulders back into the bar. Grip the sides of the bench firmly with the upper body. The asymmetric loading of this movement will try to pull your body out of position in lateral flexion. Were going to dive into some programming ideology below to provide you with more context. Alternating Side Lunge; Pistol squat; Single Leg Press; any other unilateral lower body movement. From an extended position with your arms starting away from your body and a slight bend in the elbow, bring your arms together until they meet in front of you. Lower back down with control and repeat. 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