Squeeze your butt and drive your feet through the floor, extending until your hips are in line with your torso. Underhand Band Pullaparts;Face Pulls; Rear Delt Flyes; Prone I-T-Y-W; Prone Incline I-T-Y-W; any upper back/shoulder health/external rotation movements, 1. Option to scale up (harder) by extending your feet away from your body, elevating your feet, or adding weight to your lap. If substituting for another tricep variation, aim to complete in sets of 15+ reps, and pushing to technical failure. From this position, walk your hands backwards until you return to your start position. Then, return to the start position by driving your hips forward and squeezing your glutes. Press into the block. Standing with your back to the anchor, straddle the band, and pull the handles through your legs and lockout the hips by squeezing your glutes. When you reach depth, pause for ~1 second (unless a set duration is defined), keeping tension in the legs and trunk. Glute Bridge; Hip Thrusts; Monster Walk; Banded Lateral Walk. Maintain an extended arm position and raise the weight from in front of your hips/thighs to roughly face height. Can be modified by performing on knees (scaled easier) or by elevating feet (scaled harder). Can also be performed with a DB. Contract your tricep and push the band back to straighten the arm. Keep your legs extended and palms pressed down into the floor, then raise your hips and hold a high plank position. ); Leg Press variations (especially glute focused, such as wide stance or feet further in front of you); Step Up, Lunge, or Split Squat variations. Once youve reached this depth, push back up to perform a repetition. 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. Start in a plank position with palms on the floor, slightly wider than shoulder width apart (unless grip width is specified) and balls of the feet on the ground. Create tension in the band by taking a slightly wider than hip width stance, and bend the knees to get in an athletic stance. For 2-Up, 1-Down Hamstring Curls, set up on a hamstring curl machine (seated or lying). Standing upright, place your feet on top of a long resistance band, and hold the loose end with a parallel (palms together) grip. Place a glute band just above or just below the knees. Finally, step closer to the anchor until you are almost standing above the fixed point, and keep your upper arm directly by your torso perpendicular to the floor (position 3). Perform squats to depth while keeping an upright torso with bodyweight or with a light kettlebell. Without moving your upper arm, contract your triceps and hinge at the elbow, pressing down in a controlled manner until your arms are straight and elbows extended. DB Curls; Single Arm Cable Curl; Barbell Curls; Concentration Curls; EZ Bar Curls; Hammer Curls. Lift your bottom leg up until it touches the bottom of the bench. Set up in a conventional deadlift position. 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. 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 by holding one DB with your arm at 90-degrees (an isometric contraction) while performing the prescribed repetition with your other arm. Begin the rep by reaching your hips back while allowing your torso to tip forward, focusing on maintaining a strong and rigid trunk as you descend. Aim to keep your hips square in the same position throughout the repetition. 8+8+8 would be 8 bottom half, 8 top half, 8 full ROM). We aim to connect aspiring or current lifters with training partners, coaches, information, and motivation that will propel lives and health. 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. Single leg RDL, Single Leg Press, Split squat variations, Lunge variations, Single Leg Hamstring Curls, other unilateral lower body work. Reach your hands together overhead and back, extending as far as you can. Hold the position for the specified amount of time. Can be performed bodyweight or loaded (goblet with a KB, with DBs in each hand, holding a plate, or with a Barbell on your back or in a front rack position). Stand up straight and hold two dumbbells with arms down and the weight in front of the thighs. Place your closest foot on the box, and your other foot on the floor. Raise the weight in front of you, starting with your elbows bent and your forearms vertical. Place a glute band just above or just below the knees. Each rotation is one rep. Cable Rope Hammer Curls; Neutral Grip Curls; Cable Curls; Machine Curls; Any other bicep variation. 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. Start on a quadruped position on hands and knees. Calf Extensions in Leg Press; Calf Raises in Hack Squat; Seated Calf Raise Machine, Whats with the exercise order? 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). Aim to move through your entire back, allowing your lumbar, and thoracic, and cervical spine (lower, mid, and upper) to flex and extend together. Because of this, our programming isnt like a static routine where you train a specific movement or body part a fixed number of times per week. My upper body has always been weak but with this programming, my bench press and overhead press have greatly improved. 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. You should have a straight line from heels to knees to hips to shoulders. Laying on the ground on your side, bend your knees 90-degrees while maintaining extended hips you should have a straight line from knees to hips to shoulders. Hip Adduction Machine; Copenhagen Plank or Raises; Goblet Squat with Adduction. Other quadriceps focused exercises (goblet squat, leg press, etc.). Shoulder Passs Through, Reverse grip shoulder pass through, Down Dog Position. Push upward, unlock the safeties, and lower the sled working through as full of a range of motion as possible. Extend your arms by contracting your triceps, until you lockout overhead. Option to use DB, KB or Cable machine. Control the weight to return to the start position. Focus on hinging at the hip and keeping the back neutral through the entire movement. Ideally, your elevated leg should have no more than a 90-degree angle at the knee at the deepest position. Extend your arm by contracting your triceps, until you lockout overhead. Lie on floor with feet flat on the ground. I'm Meg and my goal is to get a barbell in every woman's hands. Lying on the ground with a swiss ball at your feet, set up with your heels on the ball and your legs fully extended. It can take months and/or years of dedicated training for many lifters to get their first pull-up. Rather than placing your feet on the floor, bend your knees and place feet flat on the bench to remove your leg drive and place greater emphasis on your upper body pressing muscles. Many trap bars are reversible, with a pair of handles that protrude from the regular height of the barbell, as well as another pair of handles that are in line with the weights. This is one of the most advanced Push-Up variations we will cover, and is very tricep dominant. For a Band Abducted Goblet Squat variation, set up with a glute band just above the knees. 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. You can opt to extend legs for a more difficult variation. resistance profile is hardest in the lengthened position for Position 1, and hardest in the shortened position in Position 2). 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. Stand upright with your foot pinning down a long band, holding one side of the loose end in each hand. See the demo link above for more detail, as an example of 3+3+3 Iso-Hold Curls. Start standing upright with a dumbbell in each hand, and feet roughly hip width apart. Lower the Bar in the same movement pattern. In this variation, descend as far as you can as slowly as you can, while lengthening the hamstrings until your arms catch yourselves. Standing upright with feet roughly hip-width apart, reach one foot back approximately ~2-3 feet, landing on the ball of your foot, and perform a lunge. Squeeze at the glutes and focus on pressing your pelvis into the pad as you raise your torso and pause at the top. While thesephotos(and relaxed posingingeneral) are not always the most flattering, they can provide us with useful objective data when evaluating your progress. DB Curls, Hammer Curl, Cable Curls. If youre not too sure, we recommend not trying to overthink things. Good Morning; Banded Sumo Good Morning; Supermans or Back extensions; Reverse hyperextensions; Stiff-Leg or Romanian Deadlifts. These can also be performed at home or without access to a DB or KB load a backpack or suitcase with books, shoes, and other heavy items, and walk for the prescribed time. 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. Close Grip Push-Ups; Traditional Push-Ups; Close Grip Bench Press; Skullcrushers; Rope Pushdown; Bench Dips; Chest Dips. Return to the starting position and repeat. Perform the half kneeling windmill to shift the weight evenly on knee and foot, then press into your heel to stand. Approach the bar as you would for your normal deadlift (either conventional or sumo, whichever is your preferred stance), and perform a deadlift. 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. Press shins into the ground and slowly lower your upper body, ensuring knees, hips and shoulders are in a straight line. She's amassed more than 85K followers devoted to watching her strength-training journey-and that's not even counting her YouTube channel, where she has 88K subscribers. Unrack the bar, and take a slight step back, enough to clear the J-hooks. Using a bench or box, place same side knee and hand on the surface. Lower back down and repeat. Slowly circle the bosu ball with your forearms (stirring the pot). Control the speed and distance the by engaging the core. 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. In a bent over position with back parallel to the floor (or close) and knees slightly bent, loop a long band below your feet with one end in each hand. 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. On a cable machine, choose a single handle attachment at a high position on the pulley. Hi! Then, return to the start position by driving your hips forward and squeezing your glutes. Grab the attachment with one hand, and stand upright, with arm down and the weight in front of the thighs. Repeat for the prescribed repetitions. Start in a kneeling position with enough room to extend forward. Try to keep your elbows tucked tight to your torso as you pull the handle down, better engaging your lats. Lie down underneath the table, with your feet on the floor facing away from the table, and your shoulders lined up under the edge of the table. When your elbows reach parallel with your torso, perform a slight pause to avoid any momentum (unless a specific pause or tempo is prescribed) and control the movement back to the starting position. Skullcrushers; OH Tricep Extension; Dips; Any other tricep exercises. Start in a plank position with palms on the floor, aiming for ~0.5-1 hand-width per side wider than your normal push-up grip, and balls of the feet on the ground. Standing upright and facing the pulley, hold the rope with hands parallel (palms together, hands on either side of the plate). Do your best to not allow any movement other than rotation here your elbow should ideally not move up, down, forward or backwards. Set up in a pushup position with forearms and balls of your feet on the ground. Punch the kettlebell upward and forceful press your extended arm into the floor so your torso rises up. Option to use a rope, or other attachment unless specified. Start in a kneeling position with your feet anchored (under a rack, a heavy piece of furniture, heavy DBs/medicine ball/plates, or having a partner hold them down). Then, lower yourself down so that your heels reach below the platform and you feel a light (but not painful) stretch in your calves. These can also be performed weighted by holding a DB or KB (goblet style), pair of DBs or KBs (at your sides), or holding a weighted book bag (worn on your back, held goblet style, or tucked to your chest). Set up in a conventional deadlift position, with a kettlebell between your feet. Keep the upper arm stationary, and curl the dumbbell forward and up while contracting the biceps. Raise the shoulders, head, feet by extending the back and squeezing the glutes. Hold the position for 5-10 seconds, then lower back to the ground with control. Set up in a conventional deadlift position and hold an attachment to a low cable. Bench Dips; Push-Up Mechanical Dropset; Tricep Push Down; Tricep Kick Back; Skullcrushers; BW Tricep Extension. Continue alternating sides for the prescribed repetitions. Return to start position and repeat. Your competition (or strongest) style bench press. Keep this movement controlled and smooth, focusing on squeezing your glutes and resisting the band. Use your leg to prevent your upper arm from moving or swinging, avoiding momentum. Use both legs to curl the weight back again, and repeat the single leg tempo negative using the same leg, unless specified otherwise (i.e. Grab the bar/DB/KB or cable and row by moving the weight back towards the hip. 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. Place your top leg on top of the bench. Maintain contact with the lower back on the floor and squeeze the abdominals to hold the position. Slowly rotate one arm overhead, bringing the PVC pipe over and around your head and body. Complete for the prescribed reps, then repeat on the other side before taking any rest. Standing in front of a weight plate or similar, aim to elevate your toes by 1-3. Keep the heel or entire foot on the ground. Lower the barbell with control, complete a pause when the block or board makes contact with your chest. Aim to maintain a neutral spine and maintain that straight line from your shoulders through your head. Option to scale down by using the modified variation by tucking your knees and holding them to your chest while performing your rocks. Any Delt Burnout of 15+ reps to failure; DB Lateral Raises; Prone Incline Y-Raises; Band Pullaparts; Face Pulls; DB or Plate Front Raises. Cable Tricep Pushdowns; Skullcrushers; OH Tricep Extension; Dips; Any other tricep exercises. Contract your calves and extend at the ankles, raising up to your tip-toes. Ab Walkout; Plank; Hanging Knee Tuck; Hollow Body Hold; Any other abdominal flexion exercise. Try to tuck your elbows in towards your ribs as you pull the bar down, better engaging your lats. Can be scaled harder by elevating your feet on a bench or unstable surface (bosu ball, TRX, etc.). DB Row, Inverted Row, Barbell Row, any other horizontal pulling variations or machines. To scale easier, you can either modify your setup (knees down or hands elevated) while maintaining the close grip position, or you can slightly widen your hand width as needed, while still aiming to keep your elbows tucked close to your torso. Perform with feet flat on the ground, unless specified otherwise (e.g. For your first time performing a set to a prescribed RPE, your goal should be to establish a baseline, evaluate how things felt on that set, and adjust as needed for subsequent sets or sessions if things felt easier or harder than the description. For walking lunges, as you come back up, bring your rear foot forward to meet your front foot. Lower into your start position by reaching down with your arms straight down, hinging at the hip, and bending slightly at the knee. Complete for the prescribed reps, then repeat on the other side before taking any rest. Then, perform the final amount of prescribed reps with both arms at the same time. Control the weight during your descent, resisting the rope as it pulls back towards your start position. Keep the elbow overhead locked out at all times, push the hips back and away from the direction of the toes. Refer to our Video Library and written resources for more information on this more technical lift. Remember, our goal here is progress. Repeat for the prescribed repetitions. You can perform this 3-Position Tricep Burnout with any number of variations, but we recommend picking 3 exercises with different tricep (humerus) positions relative to your torso. Side Plank Demo Here 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. Throughout the entire repetition, aim to keep your head and torso at the same level dont allow your body to raise! 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.