The start position should be difficult to hold, and you should feel resistance as the band/cable try to pull (rotate) you. Have faith in yourself and your progress, and ease back in where you can! Some amount of hip movement is natural as we move up and down throughout the repetition, whereas our hips would remain at a fixed height in a Stiff Leg Deadlift. 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. Soften the front knee slightly. Pause in a stable position when you land, then stand up fully to ensure you are stable. Lift your bottom leg up until it touches the bottom of the bench. DB Curls; Single Arm Cable Curl; Barbell Curls; Concentration Curls; EZ Bar Curls; Hammer Curls. Hold that position for prescribed amount of time. While keeping your trunk neutral, take one hand and resist the band by tapping 6-12 outside of shoulder width apart. Raise hips off the floor until your body forms a straight line. To find your starting Level, check out our information page at this link here. Punch the kettlebell upward and forcefully press your extended arm into the floor so your torso rises up. 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. Cable Lat Pullover; Banded Lat Pullover; Lat Pull Down variations (wide grip, single arm, etc); Pull-Ups, Chin-Ups, Rows. Perform dips by lowering your torso until your elbow joint reaches roughly 90-degrees, then press yourself back up to the top by pushing into the bench. 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. Press yourself the the end of the range of motion, pause for one second and return to the start position. Supermans; Hollow Body variations; Birddogs; V-situps; Deadbugs. Hold for a moment at the top. To scale this version to an easier variation, modify this exercise to alternate one leg at a time until you reach the prescribed number of reps per leg. Hold and squeeze at the top, then lower to the start position. Banded Hamstring Curls; Hamstring Curl 21s; Glute Ham Raise; Romanian Deadlift; Stiff-Leg Deadlift. Then reverse the movement and return the weight to the start position. Bend elbows to descend the torso, hips and chest to lower your chest to the floor, coming close to touching the ground. Stop at parallel and return to the start position. 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. Back support may help form at higher intensities. Prone Incline I-T-Y-W; Prone Incline I-T-Y-W;Blackburns; Face Pulls; Band Pullaparts; Rear Delt Flyes; Any other upper back, shoulder health, and external rotation exercises. With a dumbbell in each hand, bend at the hips so that the chest is parallel to the floor. If you do not have access to cables, you can perform these variations with bands. And Im proud of it. These sets will allow us to hit new rep max PRs when we feel good and move well, yet stick with the minimum prescribed reps even on off days, to make sure were making progress and moving forward no matter what. The goal of this exercise is to stop right as the bar touches your shirt, butbefore the bar touches your chest. This is a fairly advanced exercise, and you may find it helps to press yourself up with a push-up to get some momentum going from the beginning. 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. Engage your tricep and push the weight back to straighten the arm. Push DB and fists up to the ceiling, completing the rep when elbows are locked out overhead. Set up in a cable rack with a single handle attachment anchored at the high position. You should feel a light stretch in the abdominals. Return to start position and repeat. Maintain an extended arm position and raise your arms from beside your torso to shoulder height (arms parallel with the ground). Alternate steps between left and right. Meg Gallagher, also known as Meg Squats, is a weathered strength coach, powerlifter, and YouTube personality. Do not completely lockout knees, but take note to keep legs more intentionally straight and maintain the same knee angle and a vertical shin during the entire repetition. Continue descending until you feel a light to moderate stretch in your hamstrings and/or glutes. Can also be performed at home by substituting a KB/DB for a water bottle or small backpack weighted with books or other objects. Then with control, return them to their starting position. Bench Dips or Tricep Kickbacks). Pause and flex your tricep while holding the weight at the top, then return to the start position and repeat. Punch the kettlebell upward and forceful press your extended arm into the floor so your torso rises up. 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. Maintain tension in your core and brace your abs. Place your forearm on the ground with your elbow directly under your shoulder, thenraise your hips off the ground. 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. 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. Single Arm Banded Chest Press; Cable Flyes; DB Flyes; Incline DB / Barbell Bench Press; Push-ups; Pec Deck Machine. Unlike a Romanian Deadlift, we tend to think of this lift as bottom-up (starting from the floor), focused on reaching the butt back, maintaining a constant knee angle, and focusing on hinging at the hip. Ascending sets refer to sets where we increase weight where possible with each passing set. Walking Lunges; Reverse Lunges; Box Step-Ups; Split Squat; Front Foot Elevated Split Squat; Single Leg Leg Press; B-Stance Squat. Maintain an extended arm position and raise the cable from in front of your hips/thighs to up over your head. The goal here is to eventually work towards a skip while keeping the knees high and reinforce good ground contact to improve sprint technique. I'm Meg and my goal is to get a barbell in every woman's hands. 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. 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. Concentration Curl; Single Arm Preacher Curl; Cable Curl; Alternating DB Curl; Hammer Curl; DB Iso-Hold Curl; Single Arm Banded Curl. Barbell OHP; Seated Cable OHP; (Modified) Handstand Push-Up; Overhead Pressing Machines. Contract your calves and extend at the ankles, raising up to your tip-toes. Focus on keeping your ribs tucked down, as if you were actively performing a crunch and pressing your lower back into the floor. You should remain actively resisting the bar at this point. Hold a dumbbell or kettlebell against your chest, holding . Something that is an RPE 10 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. Alternate legs, and perform the prescribed repetitions on each side. single leg hamstring curl). 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. Lower back down and repeat. Lower the weight back to the ground with control, then repeat for the prescribed repetitions. Then, flip your hands so you are using a supinated (underhand) grip, and repeat your rows for the prescribed repetitions. Hold a band in with both hands and extend arms in front of you. Set up just behind a Barbell with a wide stance (feet externally rotated) and hands inside of your legs. Find a stretch of floor that is relatively low friction (something like wood or turf, not rubber or asphalt). After youve completed your reps in Position 2, immediately move to Position 3, elevating your hands further (e.g. 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. Keep your body in a straight line, making sure not to raise or sink the hips. You should have a straight line from heels to knees to hips to shoulders. From this position, walk your hands backwards until you return to your start position. These are to be performed with both legs together, unless specified otherwise (e.g. Retract your shoulder blades. Lower back to the ground with control, and repeat for the prescribed repetitions. As you come back up, squeeze your front leg glute as you bring your rear foot forward to meet your front foot. That is one repetition repeat until youve completed the prescribed number of reps. DB Windmill, Turkish Getup, Half Turkish Getup, Russian Twist. Once youve reached this depth, push back up to perform a repetition. Set up the same as a traditional Banded Front Raise, but hold the weight or resistance isometrically at shoulder height (arms extended) for the prescribed time. Reach one foot back and perform a lunge. With a bit of space in front of you, begin by marching (for warm ups) or running/sprinting (for working sets) in place while driving your heels back to your butt. Repeat for the prescribed repetitions. Fire Hydrants, Banded Lateral Walk, Monster Walk, Clamshells. If possible, keep the safety racks engaged. Can also be programmed as a hold, in which case you would maintain your top position for the prescribed amount of time. Banded Front Raise; Front Plate Raise, DB Front Raise; Cable Front Raise; DB Overhead Press. This is a fairly advanced exercise, and you may find it helps to press yourself up with a push-up to get some momentum going from the beginning. Bend the knee on the same side as your kettlebell and press that foot into the ground. My upper body has always been weak but with this programming, my bench press and overhead press have greatly improved. Competition style deadlift. If you do not have access to cables, you can perform these variations with bands. Repeat for the prescribed repetitions, then repeat on the other arm. Can also be performed with a band. Stand up straight and hold a dumbbell in one arm, with the weight in front of the thighs. Start in a quadruped position. As gyms begin to open back up, we encourage flexibility with programming adjusting exercise order, substituting based on equipment constraints, and breaking up supersets/circuits are absolutely fine if it helps you social distance. Focus on keeping your rips down and your chin tucked during your repetitions. If space is limited, perform these moving forwards and backwards rather than down a line. Starting with feet together, take a step forward and perform a lunge. Option to use DB, KB or Cable machine. Perform a single arm lat pull down, aiming to pull your elbow in towards your hip while holding the rest of your body as steady as possible. If you are limited on space, turn around and jump back (rather than continuing to jump in the same direction). Alt 2-Up, 1-Down Leg Extension, as demonstrated in the GIF above). Start in a normal pull-up position. Tricep Pushdowns; DB Tricep Kickback; Bench Dips; Skullcrushers. Set up in a staggered stance, and soften the front knee slightly. Glute bridge variations (banded, single leg, etc. 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. Standing facing the anchor, holding the band with both hands. Extend one leg fully, and with the other, press into the foot to raise the hips. Since we all have different experiences and starting levels of pull-up strength, you will first need to conduct a baseline test to ensure our progression is appropriately scaled to your starting point. If a pause is prescribed, pause at shoulder height. Clamshells with Hip Extension, Seated Banded Clamshells, Fire Hydrants, Banded Lateral Walk, Monster Walk. Sit back on an incline bench with a dumbbell in each hand. Raise the hips into a glute bridge, and perform a hamstring curl with one leg at a time by pushing your heel out away from the body, then back to the start position, all while maintaining your bridge position as best you can. Push-Ups, Modified Hand Stand Push Ups, DB Bench Press, DB Chest Flys. If you are uncomfortable performing a full clap in between reps, you can try a plyo push-up, or modified plyo push-up. Maintain this position for the prescribed time. 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. Place a short band around both feet. Barbell row, Kroc rows, chest supported rows, seated cable row. Grab the bar just outside of shoulder width. Maintaining this position, finish with Banded Front Raises for the prescribed reps/time. 20 seconds), or if prescribed as reps (e.g. Perform these lying face down on an Incline bench. Descend back to the start position and repeat. Lower and repeat for reps. Barbell Curl, Cable Curls (V-Bar or EZ Bar attachment), Alternating DB curls, Hammer Curl. Turn over, and finish with Seated Incline DB Lateral Raises for the prescribed reps/time. Stand a few feet away from the anchor, facing sideways, orienting yourself 90-degrees from the resistance. 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. 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 groin muscles of your top leg working hard. 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. KB/DB Romanian Deadlifts, Stiff-Leg Deadlifts, Good Mornings, Trap Bar Deadlift, Glute Ham Raise. Lying face down on an incline bench, hang your arms straight up and down (perpendicular to the floor). In pushup position with forearms on the ground, maintain neutral spine by tucking the ribs and squeezing the glutes and abdominals. Return both feet together, and then repeat with the other foot. Actively engage your abdominal muscles by keeping your ribs pulled down and your pelvis tucked under your hips. Can be performed bodyweight or loaded (goblet with a KB, with DBs in each hand, or with a Barbell on your back or in a front rack position). Can be performed with both arms simultaneously or alternating if not explicitly prescribed just be sure to perform the total prescribed reps as reps per arm. Return to the starting position and repeat. Set up under a strong, sturdy table or desk (if possible, ask a partner or family member to spot by supporting the table and ensuring it doesnt tip). Perform for the prescribed repetitions, then switch sides and repeat. Our goal is to make strength training accessible and approachable for all people. You can use a tripod if you have one, otherwise just prop your phone up on a chair, bench, table, or stool. The best part of Stronger by the Day is that I feel like I have a coach who knows whats needed to make me stronger, even though we dont have one-on-one contact. 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. In pushup position with forearms on the ground, maintain neutral spine by tucking the ribs and squeezing the glutes and abdominals. Start in a kneeling position with enough room to extend forward. This variation can be performed with a DB, Band, Cables (rope or single handle), as well as standing or seated if not specified. Start in a plank position with sliders, paper plate, or towels on each foot. Perform these with your strongest grip width, maintaining head, shoulder, and hip contact with the bench and your feet pressed on the floor unless specified otherwise (e.g. For the L-Sit Walk variation, press both hands into the floor and raise hips and inch hips and heels backwards. Begin performing curls with your banded arm for the prescribed reps, using a pronated (palm facing down) grip. Tighten the upper back, brace the core, then pull the KB from the ground up to the hips. At the end of your hammer curls, youve completed one set or round of this exercise grouping. Pancake Tacos w/ Grilled Peaches and Bacon By JamaRR Royster (@pancakegawd) Estimated Serving Size & Nutrition, Copyright 2018 STRONG STRONG FRIENDS. Adjusting your stance width (and how much tension is on the band under your feet) will adjust the resistance of this exercise. Grab the attachment with both hands, and raise the weight above your head with your arms bent and hands behind your head. Sun Salutations; Inch Worms; Runners Lunge; Punter Kicks. If your initial baseline test was for max reps (either bodyweight or weighted), aim to beat your total rep goal from your baseline test. Maintain contact with the floor and your lower back, keeping your ribs pulled down and your hips/pelvis tucked under you. Unrack and lower the bar, aiming to control the descent through the entire range of motion. Once youve reached a full stretch, pause for a moment, then reach down (while keeping your legs relatively straight). This is a useful tool in prescribing loads based on how challenging a set feels to the lifter, and helps account for the ebbs and flows of life. Keep your arms long throughout the repetition, allowing the band do add resistance as you squeeze your front foot glute and drive your hips forward and shoulders up. 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. Control your pace and do your best to keep your hips and shoulders square and balanced despite the resistance. Starting with as straight of a leg as possible, 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. Sitting on the floor in front of a bench, roll the bar so it is over your hips. Set up a cable machine with the pulley set in the low position, using a rope handle or V-bar attachment. 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. Put your weight on the front foot and hinge at the hip and push your hips back. Seated/Standing DB OHP; Barbell OHP; Seated Cable OHP; Modified Handstand Push-Up; Overhead Pressing Machines. Option to scale up by to the modified (intermediate) variation by keeping your hands down by your side rather than overhead. Cossack Squat; Pistol squat; Single Leg Press; any other unilateral lower body movement. Can you change the exercise order? Can also be performed with a band if cables are unavailable, by attaching your band to a higher anchor point and/or tilting your torso forward. Reverse grip shoulder pass through, Around the World, Down Dog Position. Hold a PVC pipe, broom, or band in front of your body with arms extended straight. Slowly and with control, lower your hands in a circular motion as far as comfortably possible. Return to start position and repeat. You should be far enough away from the anchor that there is some tension in the band even at rest with arms overhead. Modified Hollow Body Hold; Hollow Body Rocks; Plank; Birddogs; V-situps; Deadbugs; Competition style squat. Hammer Curls; Neutral Grip Curls; Cable Curls; Machine Curls; Any other bicep variation. Keeping the upper arms stationary, and curl the bar forward and up while contracting the biceps. To scale this movement, bring your feet closer (easier) or further away/elevated (harder). Warm up using an easier scaled version of your working sets. DB Tricep Kickbacks; Bench Dips; Tricep Push Down; Skullcrushers. Substitutions: Turkish Getup, Kneeling Windmill, Windmill. These sets will allow us to use heavier (ascending) weights when we feel good and move well, yet stick with the minimum prescribed percentage on off days, to make sure were making progress and moving forward no matter what. The goal here is to push yourself on these sets to complete as many reps as you can with good technical consistency. 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. By maintaining the same elbow angle throughout the entire range of motion, your movement should be controlled by your pecs. When you press into the floor to drive your body back up to the top, press as explosively as possible, lifting off the ground where possible. Perform squats to depth while keeping an upright torso with bodyweight or with a light kettlebell. Can be scaled easier by bending your knees 90-degrees, shortening the length between contact points (from feet-to-forearm to knees-to-forearms). Take small steps laterally on one side and complete all reps. Then switch sides. Can be further scaled easier by raising from your forearm up to your hand (with a straight arm and locked elbow). 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. single leg extension). 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. 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. Prone Incline 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. Improving the amount of time you can actively deadhang from the bar, or increasing the number of seconds you can lower your body during a negative pull-up is exactly our goal development of strength in the direction of getting your first pull-up! Then reverse the movement and return the weight to the start position. Keep the upper arms stationary, and curl the bar forward and up while contracting the biceps. In this variation, descend as far as you can as slowly as you can, while lengthening the hamstrings until your arms catch yourselves. Perform as a static hold at the top of your pull-up position for max time. 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. Setup a long resistance band to a low anchor, and loop the free end of the band around both ankles. Can be performed standing or seated, if not specified. Can also be performed with a KB, or with both legs on the floor creating a tripod between your legs and supporting hand. Step away from the anchor until there is some tension in the band when your arm is out to your side and your elbow is bent 90-degrees. Descend (aiming to keep the bar in as straight and vertical of a bar path as possible) until you reach depth, which is the point at which your hip crease has descended below the horizontal plane made by the top of your knee. Breathe, brace your core, and repeat. Can also be performed with resistance, using a band (as demonstrated above), or holding a DB/KB above your shoulders. 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. Stand on an elevated plate/board/block and perform a kettlebell deadlift with an increased range of motion. Maintain a slight bend in the knee, and push the hips back as you descend (you should feel a light stretch in your hamstrings at the bottom). Aim to move through your entire back, allowing your lumbar, and thoracic, and cervical spine (lower, mid, and upper) to flex and extend together. Maintain tension in your core and brace your abs. With a slight bend in the elbow and your palm facing towards your midline, slowly raise both arms out to the side until your arms are parallel to the floor and your palms are facing down. Keep the upper arms stationary, and curl the bar forward and up while contracting the biceps. Use your elbows to push your body back, maintaining the plank position the entire time. Perform with both arms at the same time, unless specified as alternating (like in demo above). With a dumbbell in each hand, approach the bench in a prone (face down) position, with your torso supported by the bench so that you cannot move at the waist. See demo link above (shown as 3+3+3 using a straight bar rather than 7+7+7 with an EZ bar). Romanian Deadlifts, Good Mornings, Reverse Hypers. 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. Starting in a plank position with one hand on the floor, and one hand elevated, begin your push-ups. Starting with your legs as straight as as possible, begin performing your hamstring curls by actively squeezing your hamstrings, resisting the band, and driving your heels back, without moving your upper legs at all. Chest, holding the band with both hands into the foot to raise the Cable in. ; Machine Curls ; single leg press ; any other unilateral lower body movement Turkish Getup, Windmill. Deadlift, Glute Ham raise ; front Plate raise, DB chest.! 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Do not have access to cables, you can try a plyo Push-Up, or holding a DB/KB your. 2-Up, 1-Down leg Extension, Seated Banded Clamshells, fire Hydrants, Banded Lateral Walk, Clamshells over. An extended arm into the foot to raise the Cable from in front your! Reinforce good ground contact to improve sprint technique bottle or small backpack weighted with or! ; EZ bar attachment ), Alternating DB Curls, Hammer Curl maintaining the same time, unless as. Keep the upper arms stationary, and with the other, press both hands, and.... Both legs together, unless specified as Alternating ( like in demo above ) and with! ; Runners lunge ; Punter Kicks Curl 21s ; Glute Ham raise ; Cable Curls ( or! With Banded front raise ; Romanian Deadlift ; Stiff-Leg Deadlift ; overhead Pressing Machines position. 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