Slide your foot back and across your other leg, while bending the front knee and hip. Goblet Squat with Adduction; Side Lying Single Leg Adduction; Cossack Squats; Glute bridge variations (banded, single leg, etc. Lie on floor with knees bent and soles of feet pressed together. Hold each position for 2-8 seconds before lowering back towards the ground with control. Find a smooth, safe surface like carpet or tile to perform the exercise. Barbell squat variations (low bar squat, high bar squat, front squat, safety bar or other specialty barbell variations); Other compound lower body exercises (Belt Squats, Leg Press, Hack Squat Machines, etc.). Substitutions: Turkish Getup, Kneeling Windmill, Windmill. 3 sets of 6 reps), hold the position for 2-3 seconds for each repetition before returning to the floor. Return to the starting position. Aim to raise the hips as high as possible with each rep.Keep ribs down and hips tucked, being sure not to get into a hyperextended spine position. Repeat for the prescribed repetitions. If a pause is prescribed, pause at shoulder height. This variation can add a greater hamstring and posterior stretch, as well as better reinforce hingeing mechanics as you start in a biased position that naturally encourages you to push your hips back during the repetition. safety squat bars), Banded Good Morning; Banded Sumo Good Morning; Supermans or Back extensions; Reverse hyperextensions; Stiff-Leg or Romanian Deadlifts. Continue for the prescribed number of repetitions. Slowly return your leg to the start position, then perform the same movement with the other leg youve now done 1 rep per side. Modified V-Sit In-and-Out; Hollow Body variations; Planks; Birddogs; Dead Bugs. 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. From there, push back up to perform a repetition. 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. 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). This is Position 1. Lie on your back with one knee bent and the other extended on the floor. Close Grip Bench Press, Neutral Grip DB press; Close Grip Push-Ups; Bench Dips; Chest Dips. Can also be performed with resistance, using a band (as demonstrated above), or holding a DB/KB above your shoulders. Set up the same as a traditional DB Front Raise, but hold the weight or resistance isometrically at shoulder height (arms extended) for the prescribed time. Repeat for the prescribed number of repetitions, then bring your arms out at a 45-degree angle from your body (making a Y with your body. Focus on keeping your ribs tucked down and continue pressing the low back into the floor. If you do not have access to cables, you can perform these variations with bands. Aim to maintain a straight line in your body, from feet to knees to hips to shoulders. 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. DB Row, Inverted Row, Barbell Row, any other horizontal pulling variations or machines. Hinge at the hip with minimal bend at the knee to get in a pulling position. I enjoy each of the training blocks and like knowing that everything in the program is there for a reason, and incorporating new exercises into my training has been easy and fun. Lower back to the ground with control, and repeat on the other side, continuing until youve completed the prescribed repetitions. Retract your shoulder blades and reach your palms to the ceiling (this is the I movement of the exercise). Set up for a squat in a high bar position (bar resting on your traps / on top of your shoulders, compared to a traditional low bar squat, where the bar is placed on the shelf of your rear-delts). 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. Bench Press the dumbbells from chest level to lockout. Single Arm Banded Flyes; DB Flyes; Incline DB / Barbell Bench Press; Push-ups; Pec Deck Machine. Sitting on the floor in front of a bench, roll the bar so it is over your hips. To scale to an slightly less easy (intermediate) variation, perform Hanging Knee Tucks from a pull-up bar. Grip a pull-up bar at shoulder width apart, palms facing towards you (pronated grip). 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. Split squat variations; Lunge variations; Step Ups; Any other unilateral lower body movement (single leg press, single leg glute bridge, etc.). Start in a normal pull-up position. Once you reach nose height, lower the handle/band to belly button height with control, then return to starting position (chest height). Return to the starting position and repeat. Set the anchor on the lowest setting and connect handles. 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! Place your forearm on the ground with your elbow directly under your shoulder, thenraise your hips off the ground. If you can, try to touch your toe with your opposite-side hand. For a Goblet Squat with Adduction, place a block or rolled towel in between the knees. Once you reach a full contraction, pause momentarily to avoid any rebound off the bands elasticity, and return to the start position with control. Set up in a cable rack with a single handle attachment anchored at the high position. Cluster sets allow us to overreach intensity, using a heavier than average weight for a given rep range (you may be able to work up to a 5RM weight and perform 6 total reps via Clusters of 2+2+2). 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. A strength program is more than just a routine. For these, start standing upright with feet together on an elevated surface (roughly 2-6). Reach up and hold onto the table, with your hands spaced shoulder-width apart. There should be a moderate amount of tension on the band while your arm is at your side, but not so much that you cant perform the repetition to a full range of motion. The training block where we focused on biceps was amazing for my biceps. The goal here is to push yourself on these sets to complete as many reps as you can with good technical consistency. 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. Perform the prescribed number of reps (or to failure, if prescribed as an AMRAP). For an advanced version, you can perform this with a DB or KB in your hands as a goblet style Spanish Squat. Extend one arm out in front of you, and grab the band with one hand ensuring there is tension on the band at full extension. Shins should be close to the bar, similar to the deadlift position. Control your slow negative and keep your back flat. Return the the starting position and repeat. Immediately return your feet into squat position, and stand up from the squat position, extend or jump upright, and reach your hands overhead. Lunge variations; Split Squat variations; Box Step Ups; Split Stance or Single Leg Deadlift; Single Leg Press, Extension, or Curl; any other unilateral lower body movement. Banded Front Raise; Front Plate Raise,Cable Front Raise; DB Overhead Press. 20 seconds), or if prescribed as reps (e.g. The concept of RIR is pretty straight forward, and refers to how many repetitions away from failure you were with a given weight for a given number of reps. Something that is a 0 RIR 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. In a bent over position with back parallel to the floor (or close) and knees slightly bent, row the bar by pulling it to the lower chest. The program is easy to follow with all of the exercise descriptions, demos, and substitutions. Cable Tricep Pushdowns; Skullcrushers; OH Tricep Extension; Dips; Any other tricep exercises. Laying on your back, keep your arms down at your sides and extend your legs. Diamond Push-Ups; Traditional Push-Ups; Close Grip Bench Press; Skullcrushers; Rope Pushdown; Bench Dips; Chest Dips. Can also be performed off a deficit if specified (as demonstrated above). Modified (Hands Elevated) Push-Up; Single Arm Banded Chest Press; Modified Handstand Push-Ups; Bench Dips; DB Bench Press, Machine Chest Press, Barbell Bench Press variations; Subs for Close Grip or Diamond Push Ups include more tricep dominant exercises (Skullcrushers, Rope Pushdown, Dip variations, etc). 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. Tighten the upper back, brace the core, then pull the band from the ground up to the hips. Perform this movement for the prescribed number of repetitions, then bring your arms out to the side, externally rotating your arms and making a T with your body. Setup and execution of this movement will be very similar to the conventional deadlift, but should have a higher hip position, and less knee flexion. With a dumbbell in each hand, bend at the hips so that the chest is parallel to the floor. This variation can be performed with a DB, Band, Cables (rope or single handle), as well as standing or seated if not specified. Glute bridge variations (banded, single leg, etc. 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. Stand beside a box with one foot on the floor and one foot on the box. Starting with your feet together and both legs extended, allow the band to pull your knee forward a bit of heel lift on that leg is okay! For 2-Up, 1-Down Hamstring Curls, set up on a hamstring curl machine (seated or lying). For a more comprehensive overview, check out our longer YouTube instructional video linked here. Close Grip Push-Ups can be scaled harder by elevating feet). Continue descending until you feel a light to moderate stretch in your hamstrings and/or glutes. Standing upright, hold a weight plate with hands parallel (palms together, hands on either side of the plate). Take a breath into the pit of your belly, think of expanding your trunk (creating 360-degrees of pressure around your abs and lower back), and begin your descent by breaking at the knees and hips at the same time. Components of our programming adapt and change depending on our broader macrocycle, including exercise selection, frequency, intensity, volume, and sequencingjust to name a few. For full bench press tutorial, see our How to Bench video, our Extended Video Library or written guides on this movement. Slowly descend for desired amount of time, ensuring the range of motion, and time are evenly spaced out. Sitting on the floor in front of a bench, squeeze your butt and drive your feet through the floor, extending until your hips are in line with your torso. 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. Hold it and continue squeezing while at the top (aiming for 2-4 sec each rep unless specified otherwise), then repeat for the prescribed repetitions. Pronated Grip Inverted Rows (At-Home version); DB Row; Cable Row; Chest Supported Row; Machine Row; Pull Up; Chin Up; Lat Pull Down. Can also be performed with a DB. 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. Once youre fully upright, thats the end of your repetition repeat for the prescribed reps. Thrusters, Renegade Rows, Squat Jumps, Jumping Lunges. I now have friends in the gym that dont mind helping me and Im not timid to try new things. Begin performing curls with your banded arm for the prescribed reps, using a neutral (thumb facing up) grip. You should feel a light stretch in the abdominals. Start in a standing position and bend down to touch the toes. 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. Press back up by pushing your feet into the floor and your shoulders back into the bar. In pushup position with forearms on the ground, maintain neutral spine by tucking the ribs and squeezing the glutes and abdominals. If your baseline test is 5 reps, you can perform sets of 2 or 3 reps, but try to get at least 10 total reps. Lat Pull Downs; Inverted Rows; Any other back & lat movements. Place a block or towel in between the knees. Think about pushing the feet through the floor while squeezing your glutes and pushing your hips forward, hingeing at the hips. Hinge at the hip with minimal bend at the knee to get in a pulling position. Elbows should be in a 90degree angle at the start position. 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