DB Row, Inverted Row, Barbell Row, any other horizontal pulling variations or machines. 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. Demo Here Use a stair, low box, or other stable surface (e.g. Begin by descending into a short dip, then explosively drive back up and jump on top of the box. Have faith in yourself and your progress, and ease back in where you can! Hanging from a pull-up bar, raise your knees until your quads are parallel with the floor, then lower them to the floor again. Place a glute band just above or just below the knees. Squeeze your butt and drive your feet through the floor, extending until your hips are in line with your torso. Remember, the goal here is to increase blood flow and prepare yourself (both mentally and physically), not exhaust yourself before even beginning your retest. DB Curls, Hammer Curl, Cable Curls. The concept of RIR is pretty straight forward, and refers to how many repetitions away from failure you were with a given weight for a given number of reps. Something that is a 0 RIR would be a truly maximal effort, where no more weight could be added or reps could be performed at the given load and rep scheme. Like many people, I used to avoid strength training because I didn't want to "get bulky". At the end of your hammer curls, youve completed one set or round of this exercise grouping. For the L-Sit Walk variation, press both hands into the floor and raise hips and inch hips and heels backwards. Can be performed in place, or inching forward. To perform EZ Bar Curl 21s, grab an EZ Curl Bar with an underhand grip and start by completing 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. Seated DB OHP; Standing DB OHP; Barbell OHP; Viking or Landmine Press; Machine Shoulder/OHP; Front Plate Raise. Perform the prescribed number of reps (or to failure, if prescribed as an AMRAP). You should feel a light stretch in the abdominals. 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. Maintain contact with the floor and your lower back, keeping your ribs pulled down and your hips/pelvis tucked under you. If you only feel this in your hip flexor (and not at all in your glutes), try rotating your hips so that you are angled down and facing closer to the floor (rather than towards the ceiling). Avoid breaking at the hip and hyperextending through the spine. Repeat for 3-8 repetitions per side, if rep range is not prescribed. Keep your body in a straight line, making sure not to raise or sink the hips. There should be a moderate amount of tension on the band while your arm is at your side, but not so much that you cant perform the repetition to a full range of motion. We aim to connect aspiring or current lifters with training partners, coaches, information, and motivation that will propel lives and health. Attach a band to a high anchor point. Scap Pull-Up on Lat Pull Down machine; Cable Lat Pullover; Scap Push-Up. 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). In pushup position with forearms and balls of your feet on the ground, modify your traditional plank setup by internally rotating one forearm until it is almost 90-degrees (so your fist sits below your opposite shoulder), then raise the unused arm off the ground and hold it straight down by your thigh. Put your weight on the front foot and hinge at the hip and push your hips back. Sun Salutations; Inch Worms; Runners Lunge; Punter Kicks. Keep ribs down and glutes tucked, being sure not to get into a hyperextended spine position. Banded, DB, Cables or EZ Bar OH Extension), then something behind your torso (e.g. Can also be performed with a DB. Place a short band around both feet. Engage your abs by tucking your ribcage down, then initiate by pushing the wheel forward away from your thighs while maintaining a neutral pelvis. Regular Push-Ups; Bench Dip Mechanical Dropset; 3-Position Tricep Burnouts; Bench Dips; Tricep Pushdowns; DB or Close Grip Bench Press Variants. Grabbing the handle or loose end of the band with one hand, back away from the anchor and enter a quadruped position. Continue descending until you feel a light to moderate stretch in your hamstrings and/or glutes. Can also be performed with a TRX or Rings. If you are unable to perform these, thats okay! 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. ); Leg Press variations (especially glute focused, such as wide stance or feet further in front of you); Step Up, Lunge, or Split Squat variations. With a glute band just above the knees, lie on the ground. Set up in a standing position, with a long resistance band looped under your feet and over your shoulders. stretching the spine and hamstrings. Barbell should rest behind the delts, and hands and fingers help balance the bar outside of the delts. Single arm fly and cable crossover variations. Retract your shoulder blades. 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. Extend your arms overhead and in front of you with a slight bend in the elbow, and step back until there is tension in the band. Set up a cable machine with the pulley set in the low position, using a rope handle or V-bar attachment. Continue for the prescribed number of repetitions. Place your hands on the edge of a bench and shoulder width apart. Perform the prescribed number of repetitions, then switch sides and repeat. Set up in a kneeling position. Begin your rep by contracting your biceps to perform curls. Lift your hips off the ground, and maintain a neutral spine by tucking the ribs and squeezing the glutes and abdominals. Alternate for the prescribed repetitions. The higher the elevated surface, the easier this variation will be scaled. Banded Bicep Curls; Banded Isometric Bicep Curls; Banded Hammer Curls; Banded Reverse Grip Curls; Banded Bicep Curl 21s; Holding a band with a supinated grip (band pinned under your feet, or attached to a low anchor, palms facing away from you), set up so there is light tension in the band while your arms are straight down by your side. By starting with a more conservative Training Max, you will better set yourself up for long term progress as intensities climb, and ensure that you can still complete the planned work on even the worst of days while pushing for new PRs when things feel great. Single Arm Cable Curls (facing away), Standing DB Curls, Any other curl/bicep variation. Find a smooth, safe surface like carpet or tile to perform the exercise. Do your best to keep your ribs down, hips forward, and glutes squeezed (so that your pelvis is stacked under your torso), rather than arching back. Perform these with a slow and controlled tempo for the prescribed reps. With a barbell fixed in a low position in a squat rack, hang underneath the bar with your feet on the floor and your hands spaced bench press-width apart. Why? If it does not feel comfortable, no need to make contact between the bar and your chest just aim to get your upper arms parallel to the floor. Lift the weight straight up toward the chin, leading with the elbows and keeping the weight close to the body. Actively engage your abdominal muscles by keeping your ribs pulled down and your pelvis tucked under your hips. While facing forward the entire time, start by crossing one foot over the other while stepping explosively in that direction. Keep knee in a bent position and move the knee away from the midline of the body. Can be modified by performing on knees (scaled easier) or by elevating feet (scaled harder). We recommend a Glute Ham Raise as a great substitute, or any other hamstring curl with a slow eccentric (negative), such as slider hamstring curls. 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. As a new mom, this program has helped me gain back some confidence as I navigate through getting comfortable with my new body. Set up far enough away from the pulley so that there is tension on the cable when your arms are extended. Cable Rope Hammer Curls; Neutral Grip Curls; Cable Curls; Machine Curls; Any other bicep variation. From there, you have the ability to upload a front, side, and backphoto. To scale harder, perform with extended legs. Hold that position for prescribed amount of time. Set up as you normally would (with feet roughly shoulder width apart). 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). Lower the weight with control again behind your head to return the weight to the start position. Set up a long resistance band anchored to a low position, or stand on one end. Set up in a pushup position with forearms and balls of your feet on the ground. Whatever your target time, you should be evenly distributing your tempo with your range of motion, so that when you are 75% of the way done your tempo, you are 75% of the way down the rep.Can be weighted with DBs in both hands, or holding a DB or KB in front of you (arms extended, weight at belly-button height) to act as a counter balance. These sets will allow us to hit new rep max PRs when we feel good and move well, yet stick with the minimum prescribed reps even on off days, to make sure were making progress and moving forward no matter what. Were going to dive into some programming ideology below to provide you with more context. Without lowering the DBs, switch which arm is holding the isometric contraction and perform the prescribed reps with the other arm. If you didnt submit an initial test video, you wont be eligible for prizes this round, but wed love to see your progress tag @strongstrongfriends on Instagram! Weve had a number of questions around training & disruptions during the coronavirus pandemic. Begin performing curls with your banded arm for the prescribed reps, using a pronated (palm facing down) grip. 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. Hip Adduction Machine; Copenhagen Plank or Raises; Goblet Squat with Adduction. Repeat for the prescribed repetitions. While maintaining a slight elbow angle, pull the band down towards your waist. With that in mind, we want to think about keeping our entire torso square, with our shoulders in line with our hips. These can also be performed as Bodyweight only, or loaded with a DB on your hips rather than a Barbell. Lying Banded Lat Pullover; Cable Lat Pullover; DB Pullover; Lat Pull Down variations (wide grip, single arm, etc); Pull-Ups, Chin-Ups, Rows. Return to start position and repeat. Return the start position and repeat. I love how empowered I have felt through getting stronger.. Sit on the floor or a seated cable machine and hold a single handle attachment. Can be performed bodyweight or weighted (typically with DBs or KBs). From there, lower your weights in front of your body with control. 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. Lay on your side with your feet under a bench or elevated surface. These can also be prescribed as a Front Raise Hold. Allowing a little bend in the knees is good (not stiff-legged), but aim to maintain that same knee angle as you hip hinge, as opposed to actively squatting or flexing at the knees. Bring one foot at a time in, bending the knee and hip. The total range of motion on this movement is slight, so try to maintain control and a solid trunk position (not sagging at the hips). 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. Repeat for the prescribed repetitions. Continue in a deliberate and controlled manner for the prescribed time, doing your best to avoid any excessive tipping or rotating. Our goal here is max speed and explosiveness. Bear Crawl Shoulder Taps; Bird Dogs; Deadbugs. Press into the elevated foot to raise the hips. 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. With a slight bend in the elbow and your palm facing towards your midline, slowly raise your arm out to the side until your arm is parallel to the floor and your palm is facing down. Retract your shoulder blades and raise your thumbs towards the ceiling. The elevated surfacewill increase the effective range of motion of your repetitions. Pause and flex your tricep while holding the weight at the top, then return to the start position and repeat. Start in a plank position with palms on the floor, slightly wider than shoulder width apart (unless grip width is specified) and knees down on the floor. 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. 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. Sit on the ground with legs extended, feet on sliders, and hands flat on the floor by your hips. Continue for the prescribed number of repetitions. Place a Safety Bar in the rack, at roughly the same height as your regular squat rack height (some adjustment may be necessary). For a Goblet Squat with Adduction, place a block or rolled towel in between the knees. The closer you are to being vertical, the harder the push up will be. Inverted Row (Regular Grip); Supinated Grip Inverted Rows (At-Home version);DB Row; Cable Row; Chest Supported Row; Machine Row; Pull Up; Chin Up; Lat Pull Down. Can be performed with both arms or single arm, as demonstrated above. Control the bar throughout the movement. Contract your calves and push the weight rack away from you by extending at the ankles. Can be performed standing or seated, if not specified. Aim to get the thighs perpendicular to the floor with each rep.Keep ribs down and glutes tucked, being sure not to get into a hyperextended spine position. Complete for the prescribed reps, then repeat on the other side before taking any rest. Keep your head, shoulders, and butt on the bench and your feet on the floor, while holding a pair of dumbbells one in each hand. Start in a quadruped position and curl toes under to press into feet and hands at the same time to raise the knees. 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. Perform for the prescribed repetitions, then switch sides and repeat. Then, slowly relax your abs and push the sliders away from you. Lower back down with control and repeat. Continue descending until you can reach the KB with your closest hand. Once you reach the top (DBs near your shoulders), rotate your wrists and DBs so that your palms now face down. You should be far enough away from the anchor that there is some tension in the band even at rest with arms overhead. Lower and repeat for prescribed reps. Maintain your arm and torso position (actively contracting your abdominals), and begin lower one leg down towards the floor. From the bottom, drive back up explosively and jump, switching your leg position and landing with your other foot forward. Can also be performed seated. Then, turn around so that you face the anchor and your upper arm is then in front of your torso (position 2), and perform the prescribed rep range. Repeat for the prescribed number of repetitions, then rest. Starting with as straight of a leg as possible, begin performing your hamstring curls by actively squeezing your hamstring, resisting the band, and driving your heel back, without moving your upper leg at all. Aim to maintain a straight line in your body, from feet to knees to hips to shoulders. Band Pullaparts; Scap Wall Walks; Rear Delt Flyes; Set up in a modified pushup position with feet on the ground and hands on a stable, elevated surface (a box, bench, stairs, etc. This variation can be scaled harder by extending your legs further. Option to use a rope, single arm handle, EZ-bar/v-bar, or straight bar attachment unless specified. Wrap a long resistance band under your front foot flat on the floor, and hold each loose end in each hand. Maintain an extended arm position and raise the weight from in front of your hips/thighs until you reach shoulder height. Laying on your back, raise arms overhead and extend hands and feet, creating a starfish position. Set up with the bar on your traps. Can be performed on either a bench or on the floor, if not specified. Then, lie on a bench (or on the floor) in front of and facing away from the band. Barbell Bench Press Variations (competition-style, close grip, wide grip, incline, decline, etc. A bench ( or to failure, if prescribed as a front, side and! Vertical, the easier this variation will be as demonstrated above hyperextended spine position perform.... Your hands on the front foot and hinge at the ankles Plank or Raises ; Goblet Squat Adduction... Feet and hands flat on the floor by your hips back top ( DBs near your shoulders anchor... Demonstrated above up far enough away from the band with one hand, back away from.! 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Barbell bench press variations ( competition-style, close grip, wide grip, wide grip, wide grip, grip.

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