If your prescribed variation is unassisted pull-ups or weighted pull-ups, perform some sets with reduced reps or weight. The more that you pull in line with your shoulders, the more directly you will target your rear deltoids. Keep your body in a straight line, making sure not to raise or sink the hips. The back foot should support like a kickstand (we recommend only using the ball of your foot for balance), with most of the weight should be on your front leg. 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. 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. Each day and week of training will be prescribed relative to this baseline test. 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). My most significant improvement in Stronger by the Day is my upper body strength. Complete for the prescribed reps, then repeat on the other side before taking any rest. Lower the Bar in the same movement pattern. 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. Push upward, unlock the safeties, and lower the sled working through as full of a range of motion as possible. Remember, our goal here is progress. Begin performing curls with your banded arm for the prescribed reps. Anchor a band below your feet, and hold one end in your hand. resistance profile is hardest in the lengthened position for Position 1, and hardest in the shortened position in Position 2). Slowly rotate one arm overhead, bringing the PVC pipe over and around your head and body. You should feel a light stretch in the abdominals. DB, Cables or EZ Bar OH Extension), then something behind your torso (e.g. This movement should be an explosive concentric contraction (pulling the bar from floor to chest), and controlled negative (slowly lowering the back back down). This is a three-exercise giant set, intended to be performed continuously with no rest in between exercises. In the eccentric-only version, descend as far as you can as slowly as you can, while lengthening the hamstrings until your arms catch yourselves. 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. Set up far enough away from the pulley so that there is tension on the cable when your arms are extended. Aim to maintain a neutral spine and maintain that straight line from your shoulders through your head. Single Arm Banded Flyes; DB Flyes; Incline DB / Barbell Bench Press; Push-ups; Pec Deck Machine. This can also be performed on a cable machine using a rope attachment on a high pulley position. This is a fairly advanced variation if you are unable to (or uncomfortable with) this exercise, we recommend the Kneel-to-Squat variation above. 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. Begin pressing the DBs overhead for the prescribed number of repetitions, aiming to keep a vertical torso. ); Leg Press variations (especially glute focused, such as wide stance or feet further in front of you); Step Up, Lunge, or Split Squat variations. Alternate steps between left and right. Place your top foot on top of the bench. Perform with both arms at the same time, unless specified as Alternating (demonstrated here). Now that youre in your modified high plank position, with controlled, intentional movement, lift one hand off the ground and bend at the elbow until that hand touches your opposite shoulder. 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! Hinge at the hip with minimal bend at the knee to get in a pulling position. ); Singe Leg Press variations (especially glute focused, such as wide stance or feet further in front of you); Step Up, Lunge, or Split Squat variations. While facing forward the entire time, start by crossing one foot over the other while stepping explosively in that direction. 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. If a pause is prescribed, pause at the bottom of the squat for the prescribed duration, focusing on maintaining tension throughout your body as you resist the barbell. 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. 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. Your coach will review these during yourcheckin, and may provide further comments or instructions from there. Like Ascending sets, AMRAPs are a form of autoregulation (something that allows us to adjust training based on individual performance variations day-to-day and week-to-week). To scale easier, you can either modify your setup (knees down or hands elevated) while maintaining the diamond position, or you can slightly widen your hand width as needed, while still aiming to keep your elbows tucked close to your torso. Actively engage your abdominal muscles by keeping your ribs pulled down and your pelvis tucked under your hips. Sit on the floor or a seated cable machine and hold a single handle attachment. Lower and repeat for reps. Barbell Curl, Cable Curls (V-Bar or EZ Bar attachment), Alternating DB curls, Hammer Curl. Using DBs, perform bicep curls. Please, check our our site, and our social channels to learn more. After all If your first session was hard to the point of failure, how are you supposed to build momentum and actually progress from there? Keep bicep and elbow close to torso and control the weight through the entire movement. If you are uncomfortable performing a full clap in between reps, you can try a plyo push-up, or modified plyo push-up. Set up with a wide stance (feet externally rotated) and hands inside of your legs, standing on a long resistance band. Slider Pike, Slider Fallouts, Planks; Hanging Leg Raises; L-Sit. Continue dipping down until your shoulders are at or below your elbows, as comfortable, then press yourself back up by straightening your arms until you are back at the top. Control your slow negative and keep your back flat. Back support may help form at higher intensities. Perform your lunges by taking a step forward with one leg, dropping into a 90-90 lunge position while maintaining your upright torso. Start by performing Banded Tricep Pushdowns for the prescribed reps/time, then immediately grab a dumbbell and perform Banded OH Tricep Extensions for the prescribed reps/time, followed by Banded Tricep Kickback for the prescribed reps/time. Can also be performed with a cable & rope attachment (or a band) rather than a DB. Take a moderately (1-4 per hand) narrower grip than your competition or regular bench press grip. See the demo link above for more detail, as an example of 3+3+3 Iso-Hold Curls. Place a block or towel in between the knees. Holding a dumbbell or kettlebell in front of your chest, perform squats to depth while keeping an upright torso. Control the speed and distance the by engaging the core. 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. Regular Push-Ups; Bench Dip Mechanical Dropset; 3-Position Tricep Burnouts; Bench Dips; Tricep Pushdowns; DB or Close Grip Bench Press Variants. Pause to remove any momentum (or for prescribed duration, if specified), then return to the start position with control, focusing on hingeing at the hips. Aim to keep your hips square in the same position throughout the repetition. You should be far enough away from the anchor that there is some tension in the band even at rest with arms overhead. Lower and repeat for reps. Barbell Curl, Cable Curl; Alternating DB Curl, Hammer Curl; Single Arm Preacher Curl; Concentration Curl. Lift your hips off the ground, and maintain a neutral spine by tucking the ribs and squeezing the glutes and abdominals. Continue descending until you feel a light to moderate stretch in your hamstrings and/or glutes. Standing in front of a weight plate or similar, aim to elevate your toes by 1-3. Retract your shoulder blades and raise your thumbs towards the ceiling. Sit on the floor or a seated cable machine and hold a straight bar attachment with an underhand grip. Lower down and repeat for the prescribed reps, then switch legs and repeat. You should feel a light stretch in the abdominals. By starting with a more conservative Training Max, you will better set yourself up for long term progress as intensities climb, and ensure that you can still complete the planned work on even the worst of days while pushing for new PRs when things feel great. Set up an adjustable bench with a 30-45 degree angle. Hold for a moment at the top. If substituting for another curl variation, aim to complete in sets of 15+ reps, and pushing to technical failure. feet up close grip bench press). Any heavy carry; KB/DB Windmills; Side Planks. 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). 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. 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. Pause, then return to a half-kneeling position before returning to your knees. The closer you are to being vertical, the harder the push up will be. Ensure you are maintaining retraction the entire time. Keep your head, shoulders, and butt on the bench and your feet on the floor, while holding a pair of dumbbells one in each hand. Lie on your back with legs extended. Lift the band straight up toward your shoulder, leading with the elbows and keeping the band close to the body. Standing on one leg with knee slightly bent, perform a stiff legged deadlift, extending the free leg behind you for balance. Cable Flyes; Banded Flyes; DB Flyes; Incline DB / Barbell Bench Press; Push-ups; Pec Deck Machine. Setup a long resistance band to a low anchor, and loop the free end of the band around one ankle. If it does not feel comfortable, no need to make contact between the bar and your chest just aim to get your upper arms parallel to the floor. Hold each position for 3 seconds. Hinge at the hip with minimal bend at the knee to get in a pulling position. Once you get to the bottom, drive back while squeezing and flexing your quads. For a Goblet Squat with Adduction, place a block or rolled towel in between the knees. The elevated surfacewill increase the effective range of motion of your repetitions. Not sure where to start, or how to pick a Training Max? Slowly circle the bosu ball with your forearms (stirring the pot). 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. 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. Banded Front Raise; Seated DB Shrug; Seated EZ Bar Shrug;DB Front Raise, Cable Front Raise; DB Overhead Press. 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. Control the bar throughout the movement. The program is easy to follow with all of the exercise descriptions, demos, and substitutions. Complete the hip thrust with both legs, then at the top of the rep, extend one leg. Hold and squeeze at the top, then lower to the start position. Set up on an incline bench, or angle a flat bench with plates or blocks. Raise your head a few inches off the ground and hover the extended leg at the same time. Aim to get the thighs perpendicular to the floor with each rep.Keep ribs down and glutes tucked, being sure not to get into a hyperextended spine position. 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. Grab a pair of DBs and begin to perform a normal bicep curl, with your palms facing up. Laying on your stomach, extend your arms overhead and extend legs and feet. Initiate by walking your hands forward away from your thighs. Return to start position by pulling up with the hamstrings. Standing with your back to the cable, straddle the cable and pull the handles through your legs and lockout the hips by squeezing your glutes. Place a short band around both feet. I had been training at the gym for three years and never seen such a huge improvement in my biceps. Lower back down and repeat. On cable pulldown machine, choose a straight bar attachment, and hold with both hands using a supinated (underhand) grip. Maintain your bridge position during your entire set, and keep tension on the band during and between each rep where possible. Aim to maintain a straight line in your body, from feet to knees to hips to shoulders. Repeat. 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. Clamshells, banded lateral walk, monster walk. Do your best to maintain level shoulders and hips here there should be minimal swaying or rotational movement even as you lift one hand off the ground. Loop a band around a squat rack or sturdy alternative at approximately shoulder height, or slightly above, and hold the band with both hands in a pronated (overhand) grip. 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. Keep thumbs up towards the ceiling. Reverse the movement by raising the torso and punching the kettlebell back up to the ceiling. Perform these with a slow and controlled tempo for the prescribed reps. Touch the floor with your free hand. Start in a kneeling position with enough room to extend forward. 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. Continue in a deliberate and controlled manner for the prescribed time, doing your best to avoid any excessive tipping or rotating. The most significant improvement from being a Stronger by the Day member would be the confidence boost. Stand on an elevated plate/board/block and perform your competition style deadlift (conventional or sumo, your preference) with the additional range of motion. Repeat for the prescribed repetitions or time. Keep your elbows close to the side of your head and return to start position. Perform the prescribed number of reps (or to failure, if prescribed as an AMRAP). 20 seconds), or if prescribed as reps (e.g. Set up on the floor with a light dumbbell, shaker cup, or other small implement by one of your hands. 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. Set up a single handle pulley in the low position of a cable rack. From this contracted position, slowly lower back to the dead hang start position with control. Grab the band (or rope) with a double overhand grip. To do a goblet squat, get into your normal squat position with your feet slightly wider than hip-width apart, and your core engaged. Round up or down as needed based on the prescribed percentage work, but aim to hit at least the total cumulative rep goal for the session. Any Delt Burnout of 15+ reps to failure; DB Lateral Raises; Prone Incline Y-Raises; Band Pullaparts; Face Pulls; DB or Plate Front Raises. Starting with feet together, take a step forward and begin to perform a walking lunge. Can also be performed seated. We strongly recommend starting with a conservative Training Max as defined above, even if you know your true 1-Rep Max. Try to tuck your elbows in towards your ribs as you pull the bar down, better engaging your lats. Jump Squats; Goblet or other Front loaded (DB, KB, barbell) squat; Belt Squats; Leg Press or Hack Squat; Leg Extensions. Seated Banded Row, Bentover Row, Pendlay Row, DB Row, Inverted row. Place feet shoulder width apart and elevate heels. Try to flatten the lower back, and remove any lower back arch. Press the palms down to push your body up, activating the chest, shoulders and triceps and returning to the start position. If your hands were already elevated in position 1, elevate further (e.g. Unlike a Stiff-Leg Deadlift (where we start from the floor), we will be performing RDLs from the top down. As you drive back up to the top, squeeze your front quad while resisting the band. Use a preacher curl setup, an incline bench, or other like surface to perform a curl with one arm at a time. Band Pullaparts with External Rotation; Prone I-T-W-Y; Blackburns; Face Pulls. Extend the knee and then open the hips in rapid concession. In pushup position with forearms on the ground, maintain neutral spine by tucking the ribs and squeezing the glutes and abdominals. Dont sweat it! Close Grip Bench Press Feet Up; Neutral Grip DB press; Close Grip Push-Ups; Bench Dips; Chest Dips. 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. Aim to maintain a neutral spine and maintain that straight line from your shoulders through your head. Thats one repetition. 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. Create tension in the band by taking a slightly wider than hip width stance, and bend the knees to get in an athletic stance. Start lying face down (prone) on the floor or bench. Push your hips back and bend the knee to lower into a squat. Bend elbows to descend the torso, hips and chest to lower your chest to the floor, coming close to touching the ground. While that may feel discouraging at first, taking one step back in your Training Max will act like a deload over your longer term macrocycle, and give you room to build momentum as you ramp back up from week-to-week based on the suggested adjustments in your training notes. Return the abducted leg back to your starting position, then perform on the other leg. Set up by wrapping a band around an upright pillar or column, then step into each end of the band so that each end is wrapped behind your knees. When you feel warm and ready, lets perform our retest. Ive seen incredible gains in my strength and muscle composition from following these workouts. Option to scale up by to the modified (intermediate) variation by keeping your hands down by your side rather than overhead. Option to hold arms out for balance. Descend from the top to the bottom of a push-up position as normal. From there, push back up to perform a repetition. Can also be performed holding a single kettlebell with one hand, or one kettlebell in each hand. Control the band throughout the movement. Think about leading the pull with your elbows, tucking your arms back to your torso throughout the repetition. Get in a forearm plank. Start in a kneeling position with enough room to extend forward. Start standing upright with a single KB in both hands, and feet roughly hip width apart. Alt 2-Up, 1-Down Leg Extension, as demonstrated in the GIF above). Banded Hamstring Curls; Swiss Ball Hamstring Curls; 2-Up, 1-Down Hamstring Curl; Hamstring Curl 21s; Glute Ham Raise; Romanian Deadlift; Stiff-Leg Deadlift. Banded Front Raise; Front Plate Raise, DB Front Raise, Cable Front Raise. Ive also been able to lift more since starting the program. Aim to maintain band tension throughout your step. Begin performing curls with your banded arm for the prescribed reps, using a supinated (palm facing up) grip. Reverse the movement and return to the bottom of the good morning, and then fully standing. Meg Gallagher, also known as Meg Squats, is a weathered strength coach, powerlifter, and YouTube personality. Glute bridge variations (banded, single leg, etc. Then, return to the start position by driving your hips forward and squeezing your glutes. While keeping your leg fully extended, raise your leg that is closer to the floor up towards the ceiling with control, pause at the top, and then bring back down towards the floor. Select your files, and then click submit. 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. Start with your arms down by your side and palms facing up. Hold for a moment at the top. Repeat for the prescribed number of repetitions, then (while holding your shoulder blades retracted), tuck your elbows back towards your torso until your arms make a W shape). Walk, jog, skip, bike, row, elliptical If it makes you breathe a little harder, its fair game! Attach a rope, EZ-bar, or straight bar attachment to a cable pulley machine at the highest position. 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. Components of our programming adapt and change depending on our broader macrocycle, including exercise selection, frequency, intensity, volume, and sequencingjust to name a few. 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. 3. Complete wrist rotations with fingers interlocked, while rotating one ankle at a time, creating circles with the ankle. Allow the bar to become motionless (a very slight pause to ensure you are not losing control of the bar or bouncing off your chest), and then begin pressing the bar back up to your start position. Then with control, return them to their starting position. Set up in front of a cable machine with the pulley in the lowest position, with a straight bar or EZ bar attached. 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. Place one foot flat on the floor (bending that leg at the knee and hip). If your prescribed variation is a deadhang or negative pull-ups, perform a couple of sets of lighter resistance, shorter duration, or assisted/lat pull down reps. Start with bodyweight or PVC pipe, and then advance to an empty barbell after regularly programming the Jefferson Curl for 4 weeks. 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. Goblet Squat; Heel Elevated Goblet Squat; Goblet Squat w Adduction; Front loaded (DB, KB, barbell) squat; Belt Squats; Leg Press or Hack Squat; Leg Extensions. Start standing upright with your feet hip-width apart. Sun Salutations; Inch Worms; Runners Lunge; Punter Kicks. Once youre fully upright, thats the end of your repetition repeat for the prescribed reps. Thrusters, Renegade Rows, Squat Jumps, Jumping Lunges. Lying on the ground with a swiss ball at your feet, set up with your heels on the ball and your legs fully extended. 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. Once your forearm has reached a vertical position, pause, and reverse the movement, controlling the resistance on the way back to the start position. Can be performed bodyweight or weighted (typically with DBs or KBs). If an exercise is prescribed as 36 @ 4 reps left in the tank, that means we want to perform 3 sets of 6 repetitions using a weight that we could do for ~10 total reps if pushing to true failure (6 completed reps + 4 RIR). Perform these with a slow and controlled tempo for the prescribed reps. Begin performing curls with your banded arm for the prescribed reps, using a neutral (thumb facing up) grip. Lay on your side with your feet under a bench or elevated surface. Maintain your upper arm position, and avoid using momentum to press down the weight. After youve completed your reps in Position 2, immediately move to Position 3, elevating your hands further (e.g. To find your starting Level, check out our information page at this link here. With that said, we still suggest keeping some angle less than 90-degrees between arms and torso. ); other lower body compound exercises (hack squat machine, leg press, belt squat, goblet squat, etc.). Repeat for the prescribed repetitions. Starting with a bench perpendicular to your body, grip the surface or edge of the bench with your hands. Check out all of our nutrition and coaching offerings. **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.**. Demo Here Set up in a bent over position with the torso almost parallel to the floor. The higher the elevated surface, the harder this variation will be scaled. Then, turn around so that you face the cable rack and your upper arm is then in front of your torso (position 2), and perform the prescribed rep range. Aim to maintain a straight line in your body, from feet to knees to hips to shoulders. Complete for the prescribed reps, then repeat on the other side before taking any rest. This is a core strengthening and activation movement, and your focus should be on maintaining flat shoulders and hips throughout the movement (avoid tipping). Your entire set, and hardest in the lengthened position for position,... Sure where to start position by driving your hips back and bend the knee to get in a deliberate controlled... Little harder, its fair game typically with DBs or KBs ) of. With minimal bend at the hip with minimal bend at the highest position sink the hips rapid... Glute bridge variations ( banded, single leg, etc. ) remove any lower back.. With forearms on the other while stepping explosively in that direction control, return to the top, squeeze Front. Perform your lunges by taking a step forward with one leg, etc. ) or regular bench press up! ( Prone ) on the cable when your arms are extended in sets of 15+,... 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