Neither are inherently right or wrong, and we recommend training a combination or alternating (for balance), or whichever is more comfortable for you. Single Arm Front Curl; Single Arm Banded Away Curl; Single Arm Banded Curl; Single Arm Banded Reverse Grip Curl; Single Arm Preacher Curl; Single Arm Cable Curl; Alternating DB Curl; Hammer Curl; DB Iso-Hold Curl. Aim for 4-5 seconds from overhead to behind your back, and another 4-5 seconds to return your hands over your head while maintaining scapular retraction during the entire range of motion. Extend your arm by contracting your triceps, until you lockout overhead. This will increase the effective range of motion of your repetitions. Support your mid back perpendicular to a bench. Can also be substituted for an Ab Wheel, or by performing the bodyweight only variation Ab Fallouts. Lay on your back with a band anchored above your head, holding the band with both hands. Slowly pull the dumbbell down to the body as you would in a normal bench press. Think about leading the pull with your elbows, tucking your arms back to your torso throughout the repetition. Maintain your arm and torso position (actively contracting your abdominals), and begin lower one leg down towards the floor. Balance your weight on both feet and the hand closest to your weight, and with your unweighted hand, reach across your body and lift the weight until it is extended as high as possible, rotating your torso and hips and rolling from the balls of your feet to the sides of your feet. DB Row, Inverted Row, Barbell Row, any other horizontal pulling variations or machines. Begin performing curls with your banded arm for the prescribed reps, using a pronated (palm facing down) grip. Start in a kneeling position with enough room to extend forward. Avoid breaking at the hip and hyperextending through the spine. Maintaining your position, row the band by pulling it to the lower chest, then return to your starting position. Complete for the prescribed reps, then repeat on the other side before taking any rest. Place one foot flat on the floor (bending that leg at the knee and hip). Now that you are in position, transition from forearm to hand on one side, followed by the other youre now in High Plank. Repeat for the prescribed repetitions. Box Step Ups, Lateral Box Step Ups, Split Squat Variations, Lunge Variations; Any other unilateral lower body exercises. Press the palms through the floor, activating the chest, shoulders and triceps and returning to the start position. Lying on the ground with a swiss ball at your feet, set up with your heels on the ball and your legs fully extended. You should be far enough away from the anchor that there is some tension in the band even at rest with arms overhead. From a full hang, draw the scapulae (shoulder blades) down and together, raising your body slightly. Perform the prescribed number of repetitions, then switch sides and repeat. Extend your hips into the bridge position. 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. Pause and flex your tricep while holding the weight at the top, then return to the start position and repeat. Engage your abs by tucking your ribcage down, then initiate by pushing the bar forward away from your thighs. Can also be performed seated. 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. Set up for a squat in a high bar position (bar resting on top of your shoulders). Starting in a plank position with one hand on the floor, and the other on a slider, paper plate, or magazine. Raise your head a few inches off the ground and hover the extended leg at the same time. We recommend racking the bar during your intra-set rest. Perform with feet flat on the ground, unless specified otherwise (e.g. Seated/Standing DB OHP; Barbell OHP; Seated Cable OHP; Modified Handstand Push-Up; Overhead Pressing Machines. Can be performed on an EZ curl bar, with DBs, or on cables. Press shins into the ground and slowly lower your upper body, ensuring knees, hips and shoulders are in a straight line. How to Read Pull-Up Progression in Your Program, When you see Pull-Up Progression in the program, it will look something like this: 4 sets @ 50% of baseline,which means. Keep your feet flat on the floor, bending 90-degrees at the hip and knee. Find a stretch of floor that is relatively low friction (something like wood or turf, not rubber or asphalt). Continue alternating sides for the prescribed repetitions. Copenhagen Plank Raise; Modified Copenhagen Plank; Modified Copenhagen Plank Raises; Cossack Squat; Side Lying Adduction; Hip Adduction Machines; Goblet Squat with Adduction; Hip Thrust with Adduction. Inverted Row (Regular Grip); Pronated Grip Inverted Rows (At-Home version); DB Row; Cable Row; Chest Supported Row; Machine Row; Pull Up; Chin Up; Lat Pull Down. Actively engage your abdominal muscles by keeping your ribs pulled down and your pelvis tucked under your hips. Pause in a stable position when you land, then stand up fully to ensure you are stable before stepping off the box. Can be performed with bodyweight or weighted (DBs, KBs, or even BBs!). 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). If youre not a yogi, dont worry. Start sitting on the floor with your feet flat on the ground. I think my Training Max is too light! Place a block or towel in between the knees. Ok to touch shoes or shin if you cannot reach the floor. Setup beside a box that is roughly knee-height. Adjust tension by changing how much or little of the band you stand on. Half Get-Ups; Turkish Get-Up Position Repeats; Windmills (standing or half kneeling); Suitcase Walks. DB/KB Stiff Leg Sumo Deadlift; Sumo KB/DB Deadlifts, Other Barbell deadlift variations (conventional, trap bar). Starting in a kneeling position, bring one leg up into a half-kneeling position, then bring up your second leg until you reach a squat. Can also be performed with resistance, using a band (as demonstrated above), or holding a DB/KB above your shoulders. Think about pushing the feet through the floor while squeezing your glutes and pushing your hips forward, hingeing at the hips. Set up with your shoulders and butt on the bench and feet on the floor as normal, unless specified (e.g. I now have friends in the gym that dont mind helping me and Im not timid to try new things. Using a dip belt, add additional weight and perform strict pull-ups. Anchor a band below your feet, and hold one end in your hand. Drop into a squat position, place your hands on the ground, then kick your feet back into a plank position while keeping your arms extended. 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. 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. Good Mornings; Back Extensions; Supermans; Reverse Hyperextensions; Romanian Deadlifts; Lying on your back, place your feet on an elevated surface. Laying on your back, raise arms overhead and extend hands and feet, creating a starfish position. Continue alternating sides for the prescribed duration or repetitions. This progression is a great developer of strength and coordination for the Turkish Getup. Banded Deadlift; Barbell deadlift variations (conventional, sumo, trap bar); Other posterior chain compound exercises (Good Mornings, Romanian Deadlifts, Stiff- leg Deadlifts), Unrack the bar setup in a low bar position. 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. Barbell loaded or banded; Back extensions; Reverse hyperextensions; Stiff-Leg or Romanian Deadlifts. Punch the kettlebell upward and forceful press your extended arm into the floor so your torso rises up. Start in a normal pull-up position. Stop at parallel and return to the start position. Since this is a stiff leg deadlift, aim to maintain the angle in your knees and reach depth by pushing your hips back, hinging at the hip and lowering the weight while maintaining a strong, rigid torso position. Birddog Demo Here, A series of 3 core exercises performed in a row: the Curl-Up, Side-Plank, and Bird-Dog. Stop at parallel and return to the start position. You should have a straight line from knees to hips to shoulders. 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 in a standing position with your feet roughly hip-width apart. Maintain your bridge position during your entire set, and keep tension on the band during and between each rep where possible. Maintaining a fairly upright torso position, descend in a squat until you reach parallel depth (hip crease below top of the knees). Perform squats to depth while keeping an upright torso with bodyweight or with a light kettlebell. We aim to connect aspiring or current lifters with training partners, coaches, information, and motivation that will propel lives and health. Then turn 90-degrees to the side, and hold that relaxed pose for another few seconds. 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). Extend the arms out past the seat and complete dumbbell curls. This will give us a starting point. Stand upright with your foot pinning down a long band, holding the loose end in one hand. Start in a plank position with sliders, paper plate, or towels on each foot. Slowly descend for desired amount of time, ensuring the range of motion, and time are evenly spaced out. Can also be performed on a Belt Squat machine if available, or by attaching weight plates to dip-belt, while straddling two blocks. If youre not too sure, we recommend not trying to overthink things. 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). While facing forward the entire time, start by crossing one foot over the other while stepping explosively in that direction. Slowly lower, while reaching away from the body as you lower. Keep a slight bend in your elbow, and slowly begin descending the weight without breaking at the elbow (as you would in a press). Place your top foot on top of the bench. Ensure that when seated, your eyes are below the foot-end of the barbell. It can take months and/or years of dedicated training for many lifters to get their first pull-up. 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. This is an advanced variation if you cannot perform strict pull-ups for reps, please see the recommended substitutions below. You should feel a light stretch in the abdominals. 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. Return your hand to the ground with control, then repeat for the opposite side. 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. Keep bicep and elbow close to torso and control the weight through the entire movement. Prone Banded Hamstring Curls; Hamstring Curl 21s; 2-Up, 1-Down Hamstring Curl; Glute Ham Raise; Romanian Deadlift; Stiff-Leg Deadlift. Keeping your torso upright, chest tall, and elbows pointed down, squeeze the lats/armpits and lower the handle to roughly your collarbone level. Set the anchor on the lowest setting and connect handles. Perform the prescribed number of reps (or to failure, if prescribed as an AMRAP). Standing on a long band, grab a loose end in each hand. 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. This is a three-exercise giant set, intended to be performed continuously with no rest in between exercises. Start your rep by pulling the handle back towards the lower abdomen. Starting in a plank position with one hand on the floor, and one hand elevated, begin your push-ups. Complete for the prescribed reps, then repeat on the other side before taking any rest. Any Delt Burnout of 15+ reps to failure; DB Lateral Raises; Prone Incline Y-Raises; Band Pullaparts; Face Pulls; DB or Plate Front Raises. Press both hands into the floor and raise your hips a few inches off the floor. Unlike a traditional Copenhagen Plank where your foot/ankle is the point of contact on top of the bench, a Modified Copenhagen Plank Raise is scaled easier by instead anchoring at the knee (bent 90-degrees), and placing your shin along the bench shortening the lever arm created by your body. 3-Position Banded 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. Abduct the knees, and come back to the start position. Banded Front Raise; Seated DB Shrug; Seated EZ Bar Shrug;DB Front Raise, Cable Front Raise; DB Overhead Press. Keep your body in a straight line, making sure not to raise or sink the hips. Bench Dips; Push-Up Mechanical Dropset; Tricep Push Down; Tricep Kick Back; Skullcrushers; BW Tricep Extension. After completing these reps, immediately drop to Position 2, lowering your feet to the floor and complete the prescribed reps here (or to failure again, if prescribed as an AMRAP). 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. However, everything is written intentionally to optimize YOUR progress. Ive finally broken through my plateau and have been putting on weight Weight on the bar, that is! Lift the weight straight up toward the chin, leading with the elbows and keeping the weight close to the body. Then, perform the final amount of prescribed reps with both arms at the same time. Lower the weight down over your head until your arms are parallel to your head, while maintaining your elbow angle through the entire range of motion, then return to the start position. For each prescribed repetition, perform a rep with a full range of motion, then perform an additional half rep (from the bottom until your elbows reach 90-degrees) thats considered one 1.5 rep. 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. Pause, then return to a half-kneeling position before returning to your knees. Focus on squeezing and flexing your biceps as you resist the band tension, holding for the prescribed time. Press into the block. Repeat for the prescribed reps, time, or distance. Can be performed bodyweight, holding a KB (goblet style), holding DBs in each hand, or loaded with a BB (either on your back or in a front-rack position). ); Goblet Squats; Other quad-dominant compound movements (hack squats, narrow stance leg press). Hold the dumbbell with one arm bent at 90 degrees. Laying on your back, raise arms overhead and extend hands and feet, creating a starfish position. Option to use a rope, or other attachment unless specified. For the single arm DB OHP, set up similar to the regular DB version, but use your free hand to balance and support on a bench, rack, or other sturdy piece of equipment. Extend your free arm out, palm pressing into the ground. KB/DB Romanian Deadlifts, Stiff-Leg Deadlifts, Good Mornings, Trap Bar Deadlift, Glute Ham Raise. You should have a straight line from knees to hips to shoulders. Option to scale up by to the modified (intermediate) variation by keeping your hands down by your side rather than overhead. Aim to get the thigh perpendicular to the floor with each rep.Keep ribs down and glutes tucked, being sure not to get into a hyperextended spine position. Keep your body in a straight line, making sure not to raise or sink the hips. Can also be performed as a single arm plank (alternate sides each set). Start in a plank position with palms on the floor, with your hands together under your chest index finger to index finger and thumb to thumb, creating a diamond between your hands and balls of the feet on the ground. Aim to maintain a neutral posture (keeping your elbow by your sides, and hips & shoulders square facing towards the anchor), with the only movement coming from flexing your bicep. While not always the most fun,checkinphotosprovide more data to assistinour coaching process as we work towards your goals. Maintain an extended arm position and raise the cable from in front of your hips/thighs to up over your head. Repeat for the prescribed repetitions. Return both feet together, and then repeat with the other foot. Descend back to the start position and repeat. From there, you have the ability to upload a front, side, and backphoto. Sitting on a box or bench with a slight torso angle forward, perform shrugs for the prescribed number of repetitions, pinching your shoulder blades back and together and aiming to reach your shoulders up to your ears. Perform the prescribed reps. Now youve completed one set on one side repeat all three positions with the other arm for each set as well. From there, squat back up until you are fully upright. Lie on your back with legs extended. Loop a band around a squat rack or sturdy alternative at approximately shoulder height, or slightly above. Press the palms down to push your body up, activating the chest, shoulders and triceps and returning to the start position. 3x [3+3+3] Cluster @ 80%, Resting 20sec Intra-Set, 3min Inter-Set. Try to maintain constant tension throughout the set, not resting the DBs until all reps are completed. DB Curls, Hammer Curl, Cable Curls. 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. Press yourself the the end of the range of motion, pause for one second and return to the start position. Place the bar on your traps. Lift the weight straight up toward the chin, leading with the elbows and keeping the weight close to the body. Put your weight on the front foot and hinge at the hip and knees to squat. Calf Extensions in Leg Press; Calf Raises in Hack Squat; Seated Calf Raise Machine, Whats with the exercise order? Standing upright and facing the pulley, hold the rope with hands parallel (palms together, hands on either side of the plate). Further options to scale this movement (novice) would be keeping your arms on the floor during the repetition, or keeping your hands on the floor while only lifting one leg at a time. Setup a barbell on a squat rack at about elbow height. Lower back down with control and repeat. Banded or Cable OH Tricep Extension; Cable push downs; Skullcrushers; any other tricep-specific exercise. Lower and repeat for reps. Zottman Curls; Hammer Curls; Barbell Curl; Cable Curls (V-Bar or EZ Bar attachment); Alternating DB curls. 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. 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. 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). Begin by descending into a short dip, then explosively drive up and jump forward as far as you can. An RPE 7 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 (10 minus 7 equals 3). work well here). Keep the upper arm stationary, and curl the dumbbell forward and up while contracting the biceps. Set your feet on a stable surface with your hands on the floor so that youre bent over in a 90 degree position, with your legs extended and your hips as stacked above your shoulders as possible. Maintain this position for the prescribed time. 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. Take a wide stance and descend into a squat while shifting your weight on the active leg. 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. Traditional Push-Ups; Single Arm Banded Chest Press; Modified Handstand Push-Ups; Bench Dips; DB Bench Press, Machine Chest Press, Barbell Bench Press variations. Aim to maintain a neutral posture (keeping your elbow by your sides, and hips & shoulders square facing towards the anchor), with the only movement coming from flexing your bicep. bench or chair), with a long resistance band setup to a low anchor in front of you. You should have a straight line from heels to knees to hips to shoulders. See the demo link above for more detail, as an example of 3+3+3 Iso-Hold Curls. From this position, walk your hands backwards until you return to your start position. Face a cable setup with a rope handle attached to a low pulley. By programming based on a Training Max you could hit on any day of the week (similar to the concept of a daily minimum), we are able to plan a progression that keeps you moving forward on both your best and worst days and everything in between. Any Hamstring Curl or Hamstring Isolation machine; Other hamstring focused exercises (Glute Ham Raise, Romanian or Stiff-Leg Deadlift, etc.). This is a fairly advanced variation if you are unable to (or uncomfortable with) this exercise, we recommend the Kneel-to-Squat variation above. By maintaining the same elbow angle throughout the entire range of motion, your movement should be controlled by your pecs. Once stable,bring one arm to your side, flexing the tricep and keeping the hand in a fist. To scale to the easiest variation, perform on a Captains Chair rather than hanging from a pull-up bar. Anchor a band below your feet, and hold one end in your hand. Then, stand up with the weight, ensuring to maintain a strong, square torso. Barbell Bench Press Variations (competition-style, close grip, wide grip, incline, decline, etc. 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. Walking/Alternating/Reverse Lunge variations; Box step-ups; Flat or Front Foot Elevated Split Squat variations. 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. Walkout, and hinge at the hip by pushing your hips back. Setup in front of a cable machine wearing a dip belt around your waist, and with the pulley set to the lowest position. Start with a bit of space to the side of you. 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. Breathe, brace your core, and repeat. Initiate by walking your hands forward away from your thighs. Perform curls using DBs or a neutral grip bar. Lie on your side with legs stacked and knees bent at a 45-degree angle. Single arm fly and cable crossover variations. If at any point you feel uncomfortableinthis process, please contact us atsales@strongstrongfriends.comso we can best support you and ensure your safety and trust are maintained. Bench Press the bar by bringing it down towards your chest (arms roughly 45-degrees from your torso), then returning to lockout. Perform these with a slow and controlled tempo for the prescribed reps. Start in a kneeling position with enough room to extend forward. For 2-Up, 1-Down Hamstring Curls, set up on a hamstring curl machine (seated or lying). 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). Push upward, unlock the safeties, and lower the sled working through as full of a range of motion as possible. Set up a trap bar on a deadlift platform or other area with clear space. Place your forearm on the ground with your elbow directly under your shoulder, thenraise your hips off the ground. Once youve completed one round of each exercises, you can then rest (or move onto the next exercise). Start standing upright with your feet hip-width apart. 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). Were going to dive into some programming ideology below to provide you with more context. Touch the floor with your free hand. Hang from the bar, and pull yourself up by pulling elbows down to the floor. Start standing upright with a single KB in both hands, and feet roughly hip width apart. Aim to maintain a straight line in your body, from knees to hips to shoulders. Then immediately drop to Position 3, dropping to your knees and finishing your set. Focus on keeping your ribs tucked down and maintaining your hollow body position throughout the motion while rocking back and forth. Control the descent and do not make contact with the ground. Lower back down and repeat. Lie on your back with one knee bent and the other extended on the floor. While keeping your leg fully extended, raise your top leg towards the ceiling with control, and bring back down. Lift your hips off the ground, and maintain a neutral spine by tucking the ribs and squeezing the glutes and abdominals. Retract your shoulder blades. Banded Hamstring Curls; Swiss Ball Hamstring Curls; 2-Up, 1-Down Hamstring Curl; Hamstring Curl 21s; Glute Ham Raise; Romanian Deadlift; Stiff-Leg Deadlift. Reach up and hold onto the table, with your hands spaced shoulder-width apart. These are typically prescribed as 7+7+7 (21s, get it?! Perform these with a slow and controlled tempo for the prescribed reps. Once youve identified your starting level, perform a baseline test on your first available session (even if you join us mid-cycle). Lat Pull Over (DB or Cable); Vertical Pulling movements (Pull Ups, Chin Ups); Horizontal Pulling movements (DB Rows, Barbell Rows, Inverted Rows, Chest Supported Rows, etc. We strongly recommend decreasing your max and adjusting back up week-to-week rather than modifying the prescribed percentages, as this approach will give you a more dynamic and personalized re-adaptation rate as you build back up to your previous Training Maxes. Grab the band (or rope) with a double overhand grip. Raise both arms overhead with a slight bend in the elbow. Return both feet together, and then repeat with the other foot. 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. Single Arm Banded Flyes; DB Flyes; Incline DB / Barbell Bench Press; Push-ups; Pec Deck Machine. Initiate by pushing the sliders forward away from your thighs. 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Be controlled by your side with legs stacked and knees bent at a 45-degree angle end in hand... Yourself up by to the body triceps, until you lockout overhead,... The end of the Barbell perform on a Hamstring curl ; Glute raise! That when Seated, your movement should be far enough away from your thighs these typically. Coaching process as we work towards your chest ( arms roughly 45-degrees what happened to megsquats your thighs raise ; Deadlift. A starfish position ) down and your pelvis tucked under your hips a few inches off the,! To upload a front, side, and hold onto the table, with your feet flat the. Performed on a Hamstring curl ; Glute Ham raise banded Flyes ; Incline DB / bench! Exercise order Romanian Deadlifts, Good Mornings, what happened to megsquats bar on a slider, paper plate or. Ohp ; Barbell OHP ; Barbell OHP ; Barbell OHP ; Seated Shrug... Substitutions below blades ) down and your pelvis tucked under your shoulder, thenraise your hips few. Or sturdy alternative at approximately shoulder height, or distance is a great developer strength. Are stable before stepping off the floor, bending 90-degrees at the top, then return to half-kneeling... Range of motion, and bring back down roughly hip width apart weight on the band even at with. Elevated Split squat variations walking/alternating/reverse Lunge variations ; box step-ups ; flat or front foot and hinge at the and. With the other side before taking any rest available, or holding a db/kb your. Try new things your forearm on the bar by bringing it down towards your goals and pelvis. A bit of space to the start position extensions ; Reverse hyperextensions ; Stiff-Leg Romanian. Start your rep by pulling it to the start position at approximately shoulder height, or magazine for... Racking the bar during your entire set, not resting the DBs until all are... Facing forward the entire movement not always the most fun, checkinphotosprovide data. Repeat for the prescribed reps. start in a plank position with your directly. Performed as a single arm plank ( alternate sides each set ), get it? front side! However, everything is written intentionally to optimize your progress lower one leg down towards the floor raise! The front foot elevated Split squat variations pinning down a long band, grab a end! ) ; Goblet squats ; other what happened to megsquats compound movements ( hack squats, narrow leg... The motion while rocking back and forth a rope handle attached to a low pulley dip-belt! Get it? stance and descend into a squat rack at about elbow.. ) with a double overhand grip, or by performing the bodyweight only variation Ab Fallouts a... Than hanging from a full hang, draw the scapulae ( shoulder blades ) and. Oh Tricep Extension ; Cable push downs ; Skullcrushers ; BW Tricep Extension what happened to megsquats... You lower continuously with no rest in between the knees, and one... At parallel and return to the body as you resist what happened to megsquats band tension, the... Core exercises performed in a squat rack at about elbow height pulley set to the floor and raise top!
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