Regular DB Curls; DB or Cable/Rope Hammer Curls; Single Arm Cable Curl; Barbell Curls; Concentration Curls; EZ Bar Curls. Set up far enough away from the pulley so that there is tension on the cable when your arms are extended. Keep bicep and elbow close to torso and control the weight through the entire movement. Once you reach a full contraction, pause momentarily to avoid any rebound off the bands elasticity, and return to the start position with control. Perform 7 reps for the bottom half Range of Motion (elbows straight to elbows at 90-degrees), then 7 reps for the top half Range of Motion (elbows at 90-degrees to fully bent), then 7 reps full Range of Motion (elbows straight to fully bent) note that the demo shows 3+3+3. For 21s, perform these as 7 partial reps through the bottom half of the range of motion, 7 reps for the top half of the range of motion, then 7 reps as full range of motion this is one set. Once youve reached a full stretch, pause for a moment, then reach down (while keeping your legs relatively straight). These are to be performed with both legs together, unless specified otherwise (e.g. Keep a slight bend in your elbow, and slowly begin descending the weight without breaking at the elbow (as you would in a press). To scale harder, perform flat on the floor (palms down), descending until your entire forearms are against the floor, then pressing your body back up by extending at the elbow, like a skullcrusher. 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. Start standing upright with a single KB in both hands, and feet roughly hip width apart. Lateral Box Step Ups; Bulgarian Split Squat; Split Squat; Front Foot Elevated Split Squat; Lunge; Reverse Lunge; B-Stance Hip Thrust; Single Leg Leg Press. Jump Squats; Goblet or other Front loaded (DB, KB, barbell) squat; Belt Squats; Leg Press or Hack Squat; Leg Extensions. Set up in a push-up position. If a pause is prescribed, pause at shoulder height. Press your flat foot into the ground to raise the hips, using the other foot as a kickstand for balance. Extend your arms by contracting your triceps, until you lockout overhead. 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. Repeat for the prescribed repetitions, focusing on squeezing and contracting with your biceps to drive all movement movement of the upper arm should be limited, and elbows should remain in generally the same position throughout your range of motion. Tighten the upper back, brace the core, then pull the KB from the ground up to the hips. Focus on keeping your ribs tucked down and continue pressing the low back into the floor. Maintain an extended arm position and raise the weight from in front of your hips/thighs until you reach shoulder height. Take a wide stance and descend into a squat while shifting your weight on the active leg. Alternate for the prescribed repetitions. Can be scaled harder by switching your point of contact from your knees to the balls of your feet. Option to use a rope, single arm handle, EZ-bar/v-bar, or straight bar attachment unless specified. Lower back down with control and repeat. 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. 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. Can be performed in place, or inching forward. Next, raise your legs with knees bent at 90-degrees until your knees are stacked over your hips and shins are parallel to the floor. Set up in a conventional deadlift position. For Level 3 and Level 4: take 50% of your baseline test (max pull-ups or weighted pull-ups) and complete 4 sets of that amount of reps. For example, if you completed 6 reps, then training calls for 4 sets of 3 reps. For weighted pull-ups, use the same added weight that you used to perform your baseline test for each session. Repeat for the prescribed repetitions. Hold for a moment at the top. Lift your bottom leg up until it touches the bottom of the bench. Single Arm Front Curl; Single Arm Banded Away Curl; Single Arm Banded Curl; Single Arm Banded Reverse Grip Curl; Single Arm Banded Hammer Curl; Single Arm Preacher Curl; Single Arm Cable Curl; Alternating DB Curl; Hammer Curl; DB Iso-Hold Curl. This variation can add a greater hamstring and posterior stretch, as well as better reinforce hingeing mechanics as you start in a biased position that naturally encourages you to push your hips back during the repetition. Lift your hips off the ground, and maintain a neutral spine by tucking the ribs and squeezing the glutes and abdominals. Face a cable setup with a rope handle attached to a low pulley. While maintaining a slight elbow angle, pull the band down towards your waist. 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. Start in a standing position and bend down to touch the toes. Abduct the knees, and come back to the start position. Set up in a kneeling position. Set up in a standing position, with a long resistance band looped under your feet and over your shoulders. Hold the band in one hand, and step away from the anchor until there is some tension in the band when your arm is straight out to your side with a slight bend in your eblow. Even with limited space, the most important thing is maintaining a square torso position even if you are simply marching or taking a few steps back and forth. Raise the hips into a bridge. 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. Banded Front Raise; Front Plate Raise, DB Front Raise, Cable Front Raise; DB Overhead Press. Focus on movement throughout and in between the reps, not just stretching at the end-range of motions. If possible, set your adjustable back to a low angle, roughly 15- or 30-degrees (this is usually the first or second notch), as well as adjust the seat so that the front is elevated. 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. If your bar has multiple grip options like this, we recommend setting the barbell so that the handles are lowest to the ground, allowing for the longer range of motion. Banded Hamstring Curls; 2-Up, 1-Down Hamstring Curl; Hamstring Curl 21s; Glute Ham Raise; Romanian Deadlift; Stiff-Leg Deadlift. Get in an upright seated position facing a cable pulley, with handles attached at the low position. Stand a few feet away from the anchor, facing sideways, orienting yourself 90-degrees from the resistance. See the demo link above for more detail, as an example of 3+3+3 Iso-Hold Lateral Raises. Control the weight on the way back to the bottom. Set your lower body on a stable surface with your hands on the floor so that youre bent over in a 90 degree position. Set up in a standing position, with a long resistance band looped under your feet and over your shoulders. Single leg glute bridge; Leg Press variations (especially glute focused, such as wide stance or feet further in front of you); Step Up, Lunge, or Split Squat variations, Welcome Video (Stronger by the Day Sample). In the Forward-to-Backward variation, perform one lunge forward, then press back up and step back straight into a reverse lunge that is one rep. Continue for the prescribed reps. Set up with a band anchored at chest height (can be performed standing or half kneeling, as demonstrated in the GIF). Laying on your stomach, extend your arms overhead and extend legs and feet. Perform with both arms at the same time, unless specified as Alternating (demonstrated here). 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. 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. If youve been away from the barbell for more than 4 months, you may find a larger decrease is warranted. This is an intermediate and fairly challenging movement. For these, start standing upright with feet together on an elevated surface (roughly 2-6). Keep in mind that if your bar is loaded with plates smaller than traditional 45lb/20kg plates (or bumper plate equivalents), you may already be pulling from a deficit, and you may instead want to set up your barbell on top of blocks or plates to accommodate. Lift your hips off the ground, and maintain a neutral spine by tucking the ribs and squeezing the glutes and abdominals. Row the handle in towards your shoulder as you engage your abs to pull the knee of your elevated leg until it is back under your hips, holding here for 1-2 seconds unless explicitly prescribed. Straddle the pulley, and clip the dip belt to the cable. Heel Elevated Goblet Squat, as demonstrated above). Keep your body in a straight line, making sure not to raise or sink the hips. On an incline bench, hold a DB in each hand and press until your arms are extended above your shoulders. Attach a rope, EZ-bar, or straight bar attachment to a cable pulley machine at the highest position. Set up with feet wide and hands inside of legs. Once youve completed all 3 positions for the prescribed repetitions, youve completed 1 set. Stand up straight and hold a dumbbell in one arm, with the weight in front of the thighs. Place your forearm on the ground with your elbow directly under your shoulder, thenraise your hips off the ground. Banded Hamstring Curls; 2-Up, 1-Down Hamstring Curl; Glute Ham Raise; Romanian Deadlift; Stiff-Leg Deadlift. Starting in a plank position with one hand on the floor, and the other on a slider, paper plate, or magazine. Lower back down and repeat. Quad-dominant barbell squat variations (high-bar squat, safety bar squat, etc. To perform a DB Lat Pullover, lay on a flat bench, hold a dumbbell with arms extended over eye level and a slight bend in the elbow. Standing OHP, Barbell OHP, Seated/High-Incline OHP; DB OHP (seated or standing); Machine or Hammer Press; Viking Press, Push Press, etc. Engage your abs while pressing your low back into the floor, and begin your rocks. Box Jumps; Goblet or other Front loaded (DB, KB, barbell) squat; Belt Squats; Leg Press or Hack Squat; Leg Extensions. To make this movement more challenging while using the same band, try grabbing each end of the band rather than looping the band through itself, or perform these as a Single Arm variation, performing the total prescribed repetitions as reps per side. 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. Anchor a band below your feet, and hold one end in your hand. You can use a tripod if you have one, otherwise just prop your phone up on a chair, bench, table, or stool. Perform this movement for the prescribed number of repetitions, then bring your arms out to the side, externally rotating your arms and making a T with your body. 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. This can either be conventional, or sumo position. Then, perform the final amount of prescribed reps with both arms at the same time. Ok to touch shoes or shin if you cannot reach the floor. Keep your back flat against the wall, then bend your legs until theyre in a 90 degree angle. With a handle in each hand, step forward so there is some tension in each arm. If the prescribed time is too short or long for your current strength, consider scaling: Scale easier by performing your plank to your knees and/or raising to your hands (vs. forearms). Paused barbell squat variations (low-bar, high-bar, front squat, safety bar squat, etc. Repeat with the other hand, bringing the implement back to its starting point. Banded Front Raise; Seated DB Shrug; Seated EZ Bar Shrug;DB Front Raise, Cable Front Raise; DB Overhead Press. Then, return to the start position by driving your hips forward and squeezing your glutes. That means well tell you exactly how and when to increase your Training Max and make real progress. Squeeze your butt and drive your foot through the floor, extending until your hips are in line with your torso. Can also be performed using Cables and pulley handles rather than bands. 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. In a split squat position with front foot supported on an elevated surface (aim for 2-6) and with weight loaded (barbell on back, goblet position in front, or one dumbbell in each hand), sink into lunge position on front leg and press into the foot to stand back up. If grip is not specified (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. Raise your heart rate and warm up your body for your session with some light cardio. Return to start position and repeat. Starting with your feet together and both legs extended, allow the band to pull your knee forward a bit of heel lift on that leg is okay! Can be performed with both arms or single arm, as demonstrated above. DB, Cables or EZ Bar OH Extension), then something behind your torso (e.g. 2. To be performed unweighted, unless otherwise specified (e.g. Begin your rep by contracting your biceps. 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). On cable pulldown machine, choose a straight bar attachment, and hold with both hands using a supinated (underhand) grip. Feet Up Bench Press). Standing upright, hold a weight plate with hands parallel (palms together, hands on either side of the plate). feet up, close grip, etc. Can be performed alternating (as demonstrated in the demo above), or all prescribed reps per side in a row. Pause at the top (for time, if prescribed), and continue squeezing your quads and resisting the bands. Starting with a bench perpendicular to your body, grip the surface or edge of the bench with your hands. Walking Lunges; Reverse Lunges; Box Step-Ups; Split Squat; Front Foot Elevated Split Squat; Single Leg Leg Press; B-Stance Squat. Engage your trunk (focusing on your obliques and transverse abdominis especially) to prevent any movement your hips and shoulders should remain in a square, stacked parallel over top of one another. I feel like I know what I am doing and why, and that makes me stick to the plan rather than under or over train. Start by holding one DB with your arm at 90-degrees (an isometric contraction) while performing the prescribed repetition with your other arm. Set feet in a b-stance by placing one foot flat on the ground, and the other with only the heel on the ground. Banded Bicep Curls; Banded Isometric Bicep Curls; Banded Reverse Grip Curl; Banded Bicep 1.5-Rep Curl; Banded Bicep Curl 21s; Holding a band with a pronated, overhand grip (band pinned under your feet, or attached to a low anchor, palms facing the floor), set up so there is light tension in the band while your arms are straight down by your side. Set up similar to how you would for a seated cable row with a resistance band anchored at mid-torso height. Complete for the prescribed repetitions. Reach up and hold onto the table, with your hands spaced shoulder-width apart. 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. Hold your body in a straight line for max time, with your feet off the ground. Traditional Push-Ups; Single Arm Banded Chest Press; Modified Handstand Push-Ups; Bench Dips; DB Bench Press, Machine Chest Press, Barbell Bench Press variations. Lunge variations; Split Squat variations; Cossack squat; Box Step Ups; Any other unilateral lower body exercises. For the L-Sit Walk variation, press both hands into the floor and raise hips and inch hips and heels backwards. OH Tricep Extension (DB/Band/Cable with both arms); Single Arm Cable Push Downs, Single Arm DB Skullcrushers; Single Arm DB/Band OHP. Widen your stance and angle your toes out until you are in a sumo position. Press yourself the the end of the range of motion, pause for one second and return to the start position. Intended as a motion exercise, not a stretch. Front squat, Goblet squat, Belt Squat, Narrow-Stance Leg Press. Lay on your side with your feet under a bench or elevated surface. Bodysaw, Hanging Leg Raises, Bear Crawls, Side plank, L-Sit Hold, V-Ups. Holding this deep squat throughout this keep this a challenging variation. 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. Can be performed with DBs, KBs, Band, or a Barbell. Maintain a straight torso and bend your elbows to lower hips and shoulders. 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. Set up on a flat bench with your head, shoulders, and butt on the bench and your feet on the floor, while holding a pair of dumbbells one in each hand. Begin your rep by hingeing at the hips focus on not only dipping your chest down, but by pushing your hips back, all while maintaining a straight torso position. Pause momentarily and allow a light stretch of the hips and groin, before returning to a plank position and alternating legs. Slowly and with control, lower your hands in a circular motion as far as comfortably possible. AMRAPs refer to sets where we aim to complete as many reps (or rounds) as possible with a given weight. Once you reach a full contraction, pause momentarily to avoid any rebound off the bands elasticity, and return to the start position with control. Bend the knee on the same side as your kettlebell and press that foot into the ground. 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. Can also be performed seated. KB/DB Romanian Deadlifts, Stiff-Leg Deadlifts, Good Mornings, Trap Bar Deadlift, Glute Ham Raise. You should feel a mild stretch in your hamstrings with each kick. Hold a KB/DB overhead, in the same hand as your upright knee. 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