Get in an upright seated position facing a cable pulley, with handles attached at the low position. Lower the KB in the same movement pattern. In other circumstances, you may feel exceptionally strong and well-rested, in which case an explicit percentage may be underestimating your potential in that session. Hold the position for 10 seconds, then relax and switch sides. Then, return to the start position by driving your hips forward and squeezing your glutes. Set up in a cable rack with a single handle attachment anchored at the high position. Holding this deep squat throughout this keep this a challenging variation. If the prescribed time is too long for your current strength, consider modifying by dropping your point of contact from the balls of your feet, to your knees. Leg Press; Front Squat; Goblet Squat; Zercher Squat; Heel Elevated Goblet Squat. Set up on a calf raise machine (standing, seated, or donkey whichever is available), with your feet near the bottom of the platform, and the balls of your feet firmly pressed into the platform. In a split stance position with both feet flat on the floor, 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. Complete for the prescribed reps, then repeat on the other side before taking any rest. Band Pullaparts; Scap Wall Walks; Rear Delt Flyes; Set up in a modified pushup position with feet on the ground and hands on a stable, elevated surface (a box, bench, stairs, etc. Starting with your arms to your side or very slightly in front of you and your elbows pointed down, grab the band with both hands at a height near your shoulders with elbows bent. Repeat for the prescribed repetitions or time. Grab the band (or rope) with a double overhand grip. Lay on your side with your feet under a bench or elevated surface. 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. Hold this position for the prescribed duration, maintaining a straight line from shoulder to hip to to knee to ankle, before lowering back to the start position with control. Switch sides and perform same exercise with opposite arm and opposite leg. Lift the bar up straight out of the squat rack, and step back in a few steady, stable steps. Can be performed with an EZ Bar or straight bar. Once your torso is near parallel to the ground, reverse the movement and return to an upright position. Start with your arms down by your side and palms facing up. You should have a straight line from heels to knees to hips to shoulders. Cable Tricep Pushdowns; Skullcrushers; OH Tricep Extension; Dips; Any other tricep exercises. For full size plates, we recommend using a deficit height of 1-2 this tends to be enough to overload the range of motion, but not so high that our mechanics, pulling technique, start position, and bar path are drastically different. 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. Use a stair, low box, or other stable surface (e.g. Grab the band with a double overhand grip. Press the palms down to push your body up, activating the chest, shoulders and triceps and returning to the start position. Sitting on your butt with your knees bent and arms to your side and planted into the ground, 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 and hands). Engage your abs by tucking your ribcage down, then initiate by pushing the bar forward away from your thighs. Any unilateral pulling or rowing movements (DB Rows, Cable Rows, Hammer Strength Rows); Lat Pull Over (DB or Cable); Vertical Pulling movements (Pull Ups, Chin Ups, Lat Pull Down); Horizontal Pulling movements (Barbell Rows, Inverted Rows, Chest Supported Rows, etc. Focus on movement throughout and in between the reps, not just stretching at the end-range of motions. Lower yourself toward the ground as far as possible, keeping the 90 degree angle. Barbell RDLs, Split Stance RDL, Hamstring Curls. Youll notice that you need core and trunk control to keep the bar steady and to stay in position. Single Arm Front Curl; Single Arm Banded Away Curl; Single Arm Banded Curl; Single Arm Banded Hammer Curl; Single Arm Preacher Curl; Single Arm Cable Curl; Alternating DB Curl; Hammer Curl; DB Iso-Hold Curl. Ensure that you are warm before you sprint at max effort, and we recommend some moderate speed running before going into your full sprint. Once youve completed all 3 positions for the prescribed repetitions, youve completed 1 set. Single leg RDL, Single Leg Press, Split squat variations, Lunge variations, Single Leg Hamstring Curls, other unilateral lower body work. If you are limited on space, turn around and jump back (rather than continuing to jump in the same direction). Shift the weight onto the forearm and transition to your hand. Take a moderately (1-4 per hand) narrower grip than your competition or regular bench press grip. Then, perform the final amount of prescribed reps with both arms at the same 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. Lunge variations; Split Squat variations; Cossack squat; Box Step Ups; Any other unilateral lower body exercises. Lie flat on the ground with a dumbbell in one hand. Unrack the bar setup in a low bar position. DB, Cables or EZ Bar OH Extension), then something behind your torso (e.g. Keep ribcage pulled down and avoid overextension of the back. **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.**. These weight increases can be anywhere from 2-5%+ of your training max. As you maintain a straight position at the hips (aiming for a straight line from knee to shoulders), begin to lean your torso forward, controlling your descent with your hamstrings. To scale, plank on a higher surface like a bench. Try to maintain constant tension throughout the set, not resting the DBs until all reps are completed. 3 sets of 6 reps), hold the position for 2-3 seconds for each repetition before returning to the floor. Maintain this position for the prescribed time. Set up in a conventional deadlift position, with a kettlebell between your feet. Can also be performed seated, and/or with specialty bars (eg. Refer to our Video Library and written resources for more information on this more technical lift. All AMRAPs are prescribed as a percentage of your Training Max. Complete the rep by pulling the knees in and lifting the torso back to the start position. Sitting on the floor in front of a bench, roll the bar so it is over your hips. From this position, walk your hands backwards until you return to your start position. Split Squat Variations; Lunge Variations; Box Step-Up Variations; any other unilateral lower body exercises. Banded Front Raise; Front Plate Raise, DB Front Raise; Cable Front Raise; DB Overhead Press. This movement should be an explosive concentric contraction (pulling the bar from floor to chest), and controlled negative (slowly lowering the back back down). Set up in a kneeling position. Once youve completed one round of each exercises, you can then rest (or move onto the next exercise). ); Any other back or lat focused exercises. Extend your arm by contracting your triceps, until you lockout overhead. 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. This movement is a hip flexor dominant movement, and you may also feel a light stretch in your hamstring. 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. You should have a straight line from knees to hips to shoulders. If you only feel this in your hip flexor (and not at all in your glutes), try rotating your hips so that you are angled down and facing closer to the floor (rather than towards the ceiling). Set up with a cable in one hand, bent at the elbow. Standing in front of a weight plate or similar, aim to elevate your toes by 1-3. On a cable machine, hold the cable in one hand using a rope or single handle attachment. The range of motion is only a few inches, and our goal is active control through the shoulder blades and engagement of the lats. Shift the weight onto the forearm and transition to your hand. 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. 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. Starting with feet together, take a step forward and perform a walking lunge. Aim to maintain a neutral spine and maintain that straight line from your shoulders through your head. Adjust tension by changing how much or little of the band you stand on. 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. 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. Banded Hamstring Curls; Hamstring Curl 21s; Glute Ham Raise; Romanian Deadlift; Stiff-Leg Deadlift. Stop at parallel and return to the start position. 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. Hammer Curls; Neutral Grip Curls; Cable Curls; Machine Curls; Any other bicep variation. 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. Pause at the top of the motion and return to the starting position. 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. You should have a straight line from knees to hips to shoulders. Keep your body in a straight line, making sure not to raise or sink the hips. 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. Throughout the repetition, aim to keep your scapula depressed (shoulders down, lats engaged) and maintain a tucked rib cage, allowing your abs to control the movement. I signed up for Stronger by the Day to test it for one month, and now, almost six months later, Im still a member because I love the programming. Squeeze your butt and drive your foot through the floor, extending until your hips are in line with your torso. 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. Take small steps laterally on one side and complete all reps. Then switch sides. Can also be performed seated. Using parallel bars or stable chairs/stools/benches of the same height on each side of your body, jump up and straighten your arms. From there, push back up to perform a repetition. 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. See demo link above (shown as 3+3+3 using a straight bar rather than 7+7+7 with an EZ bar). Your coach will review these during yourcheckin, and may provide further comments or instructions from there. Bend at the knee and the hip, placing an emphasis on knee flexion as it will travel farther in front of the knee than your back squat variation. Watch the demo link for the movements. Perform for the prescribed repetitions, then switch sides and repeat. With a dumbbell in each hand and a slight bend in the elbow, 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). Aim to maintain a neutral spine and maintain that straight line from your shoulders through your head. She has gained more than 300,000 subscribers there for her workout tutorials and . 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. Raise your head a few inches off the ground and hover the extended leg at the same time. If substituting for another delt variation, aim to complete in sets of 15+ reps, and pushing to technical failure. Lift the implement up and over your head. While keeping your trunk neutral, take one hand and resist the band by tapping 6-12 outside of shoulder width apart. Pronated Grip Inverted Rows (At-Home version); DB Row; Seated Banded Row; Pull Up; Chin Up; Banded Lat Pullover; Half Kneeling or Quadruped Banded Lat Pulldown. Hold a wall or squat rack for balance if needed. To find your starting Level, check out our information page at this link here. Laying on your back, raise arms overhead and extend your legs and feet. Perform curls for the prescribed rep range. Set up a band wrapped to a high anchor (bannister, door hinge, pull up bar, etc.). Perform belt squats to depth for the prescribed reps, focusing on keeping an upright torso. Traditional Push-Ups; Single Arm Banded Chest Press; Modified Handstand Push-Ups; Bench Dips; DB Bench Press, Machine Chest Press, Barbell Bench Press variations. Perform curls for the prescribed reps, including any noted tempo (pausing at the top of the curl, if prescribed). 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. Immediately return your feet into squat position, and stand up from the squat position, extend or jump upright, and reach your hands overhead. Each position of this exercise group trains the biceps, however we are now biasing fibers along different areas of the muscle, by achieving peak resistance at different shortened/lengthened states (i.e. Press shins into the floor to return back to start position and repeat. Goblet Squat with Adduction; Side Lying Single Leg Adduction; Cossack Squats; Glute bridge variations (banded, single leg, etc. Grab the attachment with one hand, and stand upright, with arm down and the weight in front of the thighs. Bench Press the dumbbells from chest level to lockout. From a full hang, draw the scapulae (shoulder blades) down and together, raising your body slightly. Starting with feet together, take a step forward and begin to perform a walking lunge. Set up with the bar on your traps. Can also be performed with a cable & rope attachment (or a band) rather than a DB. With a barbell fixed in a low position in a squat rack, hang underneath the bar with your feet on the floor and your hands spaced slightly wider than shoulder-width apart (wide grip). Ensure that when seated, your eyes are below the foot-end of the barbell. Pause at the top or perform any tempo as prescribed. Unlike any type of oblique twist (where you actively are rotating your torso), our goal with these is anti-rotation, similar to a Paloff Press. Before the Barbell is our eight-week training intensive to transform you from total novice to a confident and competent lifter. You wont mess up your progress if youre closer to 3 or 5 RIR when the program calls for 4, but getting in the ballpark will ensure you have room to push your training as we progress over the following weeks. Once you reach nose height, lower the handle/band to belly button height with control, then return to starting position (chest height). 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. 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). Neither are inherently right or wrong, and we recommend training a combination or alternating (for balance), or whichever is more comfortable for you. Tricep Pushdowns; DB Tricep Kickback; Bench Dips; Skullcrushers. Take a step back as well, so that the band is perpendicular to your arm when your arm is extended in front of your chest. Lie on floor with feet flat on the ground, with a box, bench, chair, stair or stack of plates in front of you. Descend from the top to the bottom of a push-up position as normal. Press shins into the ground and slowly lower your upper body, ensuring knees, hips and shoulders are in a straight line. Grab the kettlebell with both hands, and return to a standing position by pushing your hips forward and driving your shoulders back. Extend your arm overhead, ensuring there is some tension on the band before you begin your repetitions (adjust further from or closer to the anchor if needed). You should have a straight line from heels to knees to hips to shoulders. Can also be done with a partner holding the board on your chest. Begin your rep by contracting your biceps, curling to a 90-degree bend at the elbow, making sure you have tension and resistance from the band. There's a reason she has so many followers (and made it on our list . Start in a plank position and bring one foot at a time as close to the same side hand as possible. Return the the starting position and repeat. 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