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. Engage your tricep and push the weight down to straighten the arm. 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. Cluster setsare a training method that incorporate intra (within) set rest periods between prescribed reps. For example, programming may call for: In this example, you would perform 3 reps with 80%, rest 20 seconds, perform 3 more reps, rest 20 seconds, perform 3 reps, then rest for 3 minutes before repeating 2 more times (3 total sets). While holding them at this height, tuck your ribs down and squeeze your abs while reaching your hips back as far as you can. 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. Lat-pull down, assisted pull-ups, chin-ups, negative pull-ups. For an advanced version, you can perform this with a DB or KB in your hands as a goblet style Spanish Squat. This is a fairly advanced movement. 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. Lay on your back with a band anchored above your head, holding the band with both hands. Aim to keep your shins near vertical throughout the repetition to better target your glutes. 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. ); Leg Press variations (especially glute focused, such as wide stance or feet further in front of you); Step Up, Lunge, or Split Squat variations. If you do not have access to cables, you can perform these variations with bands. Slowly and with control, lower your hands in a circular motion as far as comfortably possible. Set up sitting on a stable surface (e.g. 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. Continue for the prescribed number of repetitions. Then, slowly relax your abs and push the sliders away from you. Can also be performed on a barbell bar, with DBs, or on cables. Start standing upright with your feet hip-width apart. Carries are always counted by time, so do not rush. Repeat for the prescribed repetitions, then repeat on the other arm. This movement can be performed in a number of different planes, whether parallel (as demonstrated here), low-to-high (low anchor with hands finishing together in a high position), or high-to-low (high anchor with hands finishing together in a low position). Squeeze your butt and drive your foot through the elevated surface, extending until your hips are in line with your torso. To scale easier, perform on a higher bench, set of stairs, or against a wall. For example, an accumulation block may be moderate intensity, higher volume, and includes wider array of movements with the intention of building muscle, increasing work capacity, and raising our potential for strength. Lower the bar to your chest with control (aim to tuck your elbows a little bit closer to your torso than a normal bench press) and press back up to lock out. With a glute band just above the knees, lie on the ground. Replace that hand to the ground, then repeat on the other side. Start sitting on the floor with your feet flat on the ground. 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. 20 seconds), or if prescribed as reps (e.g. Perform curls using while maintaining a neutral grip. Alternate legs, and perform the prescribed repetitions on each side. Set up a cable machine with the pulley set in the low position, using a rope or single handle attachment. By maintaining the same elbow angle throughout the entire range of motion, your movement should be controlled by your pecs. Press the palms down to push your body up, activating the chest, shoulders and triceps and returning to the start position. You should feel a light stretch in the abdominals. My most significant improvement in Stronger by the Day is my upper body strength. Bench Dips; Push-Up variations (wider grip will have greater chest focus); Tricep Push Down; Tricep Kick Back; Skullcrushers; BW Tricep Extension. Keep your body in a straight line, making sure not to raise or sink the hips. Descend back to the start position and repeat. 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. For the L-Sit Walk variation, press both hands into the floor and raise hips and inch hips and heels backwards. Soften the front knee slightly. Start with bodyweight or PVC pipe, and then advance to an empty barbell after regularly programming the Jefferson Curl for 4 weeks. Lift the bar up straight out of the squat rack, and step back in a few steady, stable steps. Set up far enough away from the pulley so that there is tension on the cable when your arms are extended. The higher the elevated surface, the easier this variation will be scaled. The explanations of the exercises (and FAQ!) Start by performing Close Grip Push-Ups for the prescribed reps/time, then immediately grab a dumbbell and perform Overhead Tricep Extensions for the prescribed reps/time, followed by Bench Dips for the prescribed reps/time. Focus on pulling your elbow back behind your torso and squeezing your shoulder blades together during the contraction, and allowing the band to return to a deep and reaching start position, protracting your shoulders and stretching your lats. Lie on your back with one knee bent and the other extended on the floor. Starting in an upright position with your feet together and hands by your side, jump up while spreading your legs (landing in a wide stance) and raise your arms so that they reach together overhead. Barbell row, Kroc rows, chest supported rows, seated cable row. Hold that position for one count, then reverse all steps to come back to the starting position. Return the the starting position and repeat. Grab a weight (KBs, DBs, holding a plate/medicine ball, or for the most advanced and challenging, with a barbell) and lift it overhead, aiming to maintain a stacked vertical position between wrists, elbows, shoulders, and hips. Using a bench or box, place same side knee and hand on the surface. 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). Lower and repeat for reps. Zottman Curls; Hammer Curls; Barbell Curl; Cable Curls (V-Bar or EZ Bar attachment); Alternating DB curls. Focus on pulling your elbows back behind your torso and squeezing your shoulder blades together during the contraction, and allowing the band to return to a deep and reaching start position, protracting your shoulders and stretching your lats. Lie on your side with legs stacked and extended. Start with a bit of space to the side of you. Perform for the prescribed repetitions, then switch sides and repeat. With a dumbbell in each hand and a slight bend in the elbow, lift 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. Slowly lower down on 1 leg. Lower the barbell with control, complete a pause when the block or board makes contact with your chest. If you arent able to get your first pull-up, that is 100% okay and we encourage you to keep working here and aiming for incremental progress in your variations and accessories to continue supporting your goals. 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. Lower the weight with control, allowing the bar to reset completely on the ground before taking your next rep. Start standing upright with a single KB beside one foot, and feet roughly hip width apart. DB Box Step Ups; Bulgarian Split Squat; Split Squat; Front Foot Elevated Split Squat; Lunge; Reverse Lunge; B-Stance Hip Thrust; Single Leg Leg Press. Return to start position and repeat. Once your forearm has reached a vertical position, pause, and reverse the movement, controlling the resistance on the way back to the start position. Keep the heel or entire foot on the ground. Loop a band around a sturdy upright at knee height, and loop the other end around the back of your front knee. 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. 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). Maintain tension during the pause, and drive back up to complete the rep. Board Press, T-shirt press, DB or Machine Bench Press variations, With one hand and one knee on a flat bench, row a dumbbell in the opposite hand from the bottom of your range of motion to the lower rib cage. Plank; Hanging Leg Raises; Bear Crawls; Side plank; L-sit. Stand upright, with your hand on a sturdy wall, beam, doorframe, or squat rack for support. Focus on keeping your ribs tucked down and continue pressing the low back into the floor. Drive the knee up high above the hip and bring it down fast, aiming to make contact with the ground using your full foot (not just your heels or toes). Starting standing upright with feet together, reach one foot back and perform a lunge. Lower back down with control and repeat. Set up in a staggered stance, with one foots toe in line with the other heel. If this setup is impractical or unavailable, we suggest swapping for Machine Shoulder Press, Seated DB OHP, or Seated Cable OHP. For futurecheck-ins, recreating this video as closely as possible (from the same camera set up, distance from the camera, and even the same clothes & lighting) will help considerably as your coach tracks your progress. Punch the kettlebell upward and forceful press your extended arm into the floor so your torso rises up. Over successive weeks of training, we can build a tolerance and improve our work capacity from a fatigued state, which increases our ceiling for absolute strength down the road. Start with your arm down in front of your thighs. Stop at parallel and return to the start position. Unrack the barbell and walk out from the rack. Set up in a pushup position with forearms and balls of your feet on the ground. Press the palms through the floor, activating the chest, shoulders and triceps and returning to the start position. Keep a slight bend in your elbow, and slowly begin descending the weight without breaking at the elbow (as you would in a press). 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. Start with something in front of your torso (e.g. Tuck the ribs and the hips, ensuring you do not hyperextend the spine. DB or Cable OH Tricep Extensions; Cable push downs; Skullcrushers; any other tricep-specific exercise, Cable Single Arm Overhead Tricep Extension. You should have a straight line from heels to knees to hips to shoulders. Start in a plank position with palms on an elevated surface (bench, plyo box, stacked bumper plates, staircase, wall), slightly wider than shoulder width apart (unless grip width is specified) and balls of the feet on the ground. Pronated Grip Inverted Rows (At-Home version), For a full squat tutorial as well as breakdowns of other barbell squat variations, see our, The goal here is to push yourself on these sets to complete as many reps as you can with, Training our heavy compound lifts later in a session rather than first thing when were fresh means those lifts will feel harder, 2) Gym-less training companion & BW guides, Goblet or other Front loaded (DB, KB, barbell) squat, Supinated Grip Inverted Rows (At-Home version), Post-Workout Pancake Tacos w/ Grilled Peaches and Bacon, 25 Bodyweight only strength exercises video. 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. Bridge up by squeezing your glutes until you are in a straight line, from shoulders to hips to knees to ankles. Control the speed and distance the by engaging the core. Return to the start position by pushing the feet through the floor while squeezing your glutes and pushing your hips forward, driving your upper back into the band until you are standing upright again. Laying on a bench, hold a EZ bar above your body directly above your shoulders. Hold a dumbbell or kettlebell against your chest, holding . 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. Can be performed with DBs, KBs, or a Barbell. This is a more advanced version of the traditional Push-Up, and is a suggested variation to continue to develop pressing strength when a traditional push-up with your bodyweight alone is insufficient stimulus. Once youve completed one round of each exercises, you can then rest (or move onto the next exercise). Carries are always counted by time, so do not rush. Press yourself the the end of the range of motion, pause for one second and return to the start position. 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. Return the the starting position and repeat. Reps in Reserve, or RIR, is a method of evaluating training effort or prescribing load in a flexible and self-determined manner. Retract your shoulder blades. Clamshells, banded lateral walk, monster walk. These can also be prescribed isometrically as a Banded Front Raise Hold. DB Curls, Hammer Curl, Cable Curls. Standing upright and facing the pulley, hold the rope with hands parallel (palms together, hands on either side of the plate). Deadlift; Barbell deadlift variations (conventional, sumo, trap bar); Other posterior chain compound exercises (Good Mornings, Romanian Deadlifts, Stiff-Leg Deadlifts). Each set that prescribes weight using RPE will have more specific instructions to aim for with your sets, and its okay to err on the conservative side. Continue for the prescribed repetitions, then switch to the opposite arm/opposite leg. Calf Extensions in Leg Press; Calf Raises in Hack Squat; Seated Calf Raise Machine, Whats with the exercise order? Option to use a rope, or other attachment unless specified. Modified (Hands Elevated) Push-Up; Traditional Push-Ups; Single Arm Banded Chest Press; Modified Handstand Push-Ups; Bench Dips; DB Bench Press, Machine Chest Press, Barbell Bench Press variations. 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. 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. Modified V-Sit In-and-Out; Hollow Body variations; Planks; Birddogs; Dead Bugs. 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. With a slight bend in the knees, push your hips back and tip your torso forward (maintaining a strong trunk and straight back), reaching your arms down until you grab the kettlebell. Stop at parallel and return to the start position. Create tension in the band by taking a slightly wider than hip width stance, and bend the knees to get in an athletic stance. 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. Press your feet and hands into the ground at the same time to raise the knees. Start your rep by pulling the handle back towards the lower abdomen. Hold the band in one hand and turn around and take a step to the side of your free hand. Place a short band around both feet. Bend arms to fold hands so the bar is stable and balanced. Grab the band with both hands and pull back towards the lower abdomen. Why? Set up in a conventional deadlift position, with a kettlebell between your feet. 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. If substituting for another delt variation, aim to complete in sets of 15+ reps, and pushing to technical failure. From there, you have the ability to upload a front, side, and backphoto. Heel Elevated Goblet Squat, as demonstrated above). 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. From there, raise up on to your tip-toes by flexing your calf muscles, and hold for a moment at the top. Focus on driving your elbow back, retracting your shoulder blade during the contraction, and allowing the cable to return to a deep and reaching start position, protracting your shoulder blade and stretching your lat. Hold a band in with both hands and extend arms in front of you, with an underhand (supinated palms facing up) grip . Set up in a staggered stance, with one foots toe in line with the other heel. 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. For a more comprehensive overview, check out our longer YouTube instructional video linked here. Barbell RDLs, Split Stance RDL, Hamstring Curls. In a seated position, hang your upper arm vertically (perpendicular to the ground) and rest it against your inner thigh. Repeat. Control the speed and distance the by engaging the core. Set up at a cable machine with the pullet in a low position, using a single handle attachment. Can also be performed in machines (such as in a leg press or hack squat machine). You should remain actively resisting the bar at this point. This is a three-exercise giant set, intended to be performed continuously with no rest in between exercises. Aim to maintain a straight line in your body, from feet to knees to hips to shoulders. Take short steps by bringing the heel towards the midline, then pushing the foot back out diagonally. Feet Up Bench Press). Return to start position and repeat. Keeping your arms extended, pull the band/rope across your body from shoulder to hip (high-to-low) or hip to shoulder (low-to-high). Maintain your upper arm position, and avoid using momentum to press down the weight. Momentarily pause (to demonstrate control of the position), then slowly lower them to the floor with control. 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. Curl Up: Lie on your back with one knee bent and the other extended on the floor. If you are unable to perform these, thats okay! Perform the prescribed number of repetitions, then switch sides and repeat. Can also be performed with a cable & rope attachment (or a band) rather than a DB. Curl Up Demo Here Set up with a wide stance (feet externally rotated) and hands inside of your legs, with a DB standing vertically between your feet. Aim to keep your shins near vertical throughout the repetition to better target your glutes. Maintain an extended arm position and raise the weight from in front of your hips/thighs to up over your head. Reverse the movement to come back to standing, making sure youre again rolling up one vertebrae at a time. Can also be performed on a Belt Squat machine if available, or by attaching weight plates to dip-belt, while straddling two blocks. Standing close to a wall, loop a small elastic rubber or fabric band around your wrists, and place your forearms against the wall vertically while bending at the elbows 90-degrees. DB Tricep Kickbacks; Bench Dips; Tricep Push Down; Skullcrushers. Any barbell squat variations (low bar, high bar, safety bar); Lower body compound movements or machines (hack squat machine, smith machine squat, hip thrust, goblet squats, etc.). However, everything is written intentionally to optimize YOUR progress. 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. Lower cable machine to lowest rung with a rope handle attached. Starting with feet together, take a step forward and begin to perform a walking lunge. Set up by wrapping a band around an upright pillar or column, and step one foot into the loose end of the band so that the band wraps behind your knee. Begin by descending into the bottom of a squat, then explosively drive back up and jump once you reach a fully extended position. Drive the cables up and together, slowly lowering on the way down. Pause at the top or perform any tempo as prescribed. Grabbing the handle or loose end of the band with one hand, back away from the anchor and enter a quadruped position. Pause momentarily and allow a light stretch of the hips and groin, before returning to a plank position and alternating legs. Repeat for the prescribed number of repetitions, then rest. With a slight bend at the knee, hinge at the hip and maintain a solid torso position (engaged trunk), descending until you have a mild stretch in your hamstring your hands should be 10-16 off the floor here. Can also be performed as a single arm plank (alternate sides each set). Unless noted otherwise (e.g. 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. See demo link above (shown as 3+3+3 rather than 7+7+7). Your torso should remain in the same position throughout the repetition. Bench Dips; Push-Up Mechanical Dropset; Tricep Push Down; Tricep Kick Back; Skullcrushers; BW Tricep Extension. Can also be performed using Cables and pulley handles rather than bands. Hold a PVC pipe, broom, or band in front of your body with arms extended straight. This is a scaled version of the traditional Push-Up, and is one of our suggested variation (along with the Knees Down Push-Up) to develop broader pushing strength if unable to perform 6+ traditional push-ups. Cossack Squat; Pistol squat; Single Leg Press; any other unilateral lower body movement. Tighten the upper back, brace the core, then pull the DB from the ground up to the hips. All rights reserved. Aim to keep your shins near vertical throughout the repetition to better target your glutes. Hanging from a pull-up bar, keep your knees extended and contract your abs, raise your legs until your lower body makes an L-shape, parallel with the floor. Approach the bar as you would for your normal deadlift (either conventional or sumo, whichever is your preferred stance), and perform a deadlift. 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. Can also be performed seated. 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. Start with your arms down by your side and palms facing up. Return to the start position and repeat. Wrap a long resistance band under your front foot flat on the floor, and hold each loose end in each hand. Squeeze your butt and drive your foot through the floor, extending until your hips are in line with your torso. Barbell Curls; Single Arm Cable Curl; Concentration Curls; EZ Bar Curls; Hammer Curls; DB Iso-Hold Curls. Start lying face down (prone) on the floor or bench, with plates or stacked books 2-4 off the ground surrounding you at 12:00, 3:00, and 9:00. Band Pullaparts with External Rotation; Prone I-T-W-Y; Blackburns; Face Pulls. Bend knees and bring forward and tilt the torso backwards. 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. Once youve completed all 3 positions for the prescribed repetitions, youve completed 1 set. Steady, stable steps perform these variations with bands Hanging Leg Raises ; Bear Crawls side! Demonstrate control of the hips and heels backwards other heel and tilt the torso backwards rung! 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