Stand beside a box with one foot on the floor and one foot on the box. Can be performed with an EZ Bar or straight bar. Can also be performed holding a one kettlebell in each hand, or a pair of DBs instead. After all If your first session was hard to the point of failure, how are you supposed to build momentum and actually progress from there? Seated DB OHP; Standing DB OHP; Barbell OHP; Viking or Landmine Press; Machine Shoulder/OHP; Front Plate Raise. Push DB and fists up to the ceiling, completing the rep when elbows are locked out overhead. Sun Salutations; Inch Worms; Runners Lunge; Punter Kicks. If the prescribed time is too long for your current strength, consider modifying by dropping your point of contact from the balls of your feet, to your knees. Banded Isometric Curl;Banded Hammer Curl; Banded Reverse Grip Curl; Banded Bicep 1.5-Rep Curl; Banded Bicep Curl 21s; DB Curl; Barbell Curl; Single Arm Cable Curl; Concentration Curls; EZ Bar Curls; Hammer Curls. Lie face down on a bench with legs hanging off the bench. Set up in a stance with feet shoulder-width apart, standing on a long resistance band (light or moderate). Keep the upper arms stationary, and curl the bar forward and up while contracting the biceps. Perform the eccentric portion of the squat, after getting out of the hole of the squat on the way up, change directions and return to the bottom, then stand all the way back up to complete the rep. One and a quarter barbell squat variations (low-bar, high-bar, front squat, safety bar squat, etc.). Currently, Meg has her hands in multiple projects that are all designed to help . DB Curls, Hammer Curl, Cable Curls. Meg Gallagher, also known as Meg Squats, is a weathered strength coach, powerlifter, and YouTube personality. Do your best to maintain an upright torso and avoid tilting, leaning, or twisting. Standing on a long band, grab a loose end in each hand. Then reverse the movement and return the weight to the start position. Option to use DB, KB or Cable machine. After youve completed your reps in Position 2, immediately move to Position 3, elevating your hands further (e.g. Perform squats to depth while keeping an upright torso with bodyweight or with a light kettlebell. Then, lower yourself down so that your heels reach below the platform and you feel a light (but not painful) stretch in your calves. 8+8+8 would be 8 bottom half, 8 top half, 8 full ROM). Set up with the bar above your midfoot (aim for you mid-shoelaces), and get into the start position by reaching down with your arms straight down while hinging at the hip and bending slightly at the knee. 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). 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. I'm Meg and my goal is to get a barbell in every woman's hands. Can also be performed as a single arm plank (alternate sides each set). Repeat for the prescribed repetitions. Perform for the prescribed repetitions, then repeat on the other side. ); Goblet Squats; Other quad-dominant compound movements (hack squats, narrow stance leg press). With a handle in each hand, step forward so there is some tension in each arm. 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. Perform your split squat as normal, allowing the band to pull your front knee forward. Bend elbows to descend the torso, hips and chest to lower your chest, coming close to touching the elevated surface. Deadbugs; Birddogs; V-situps; Hollow body holds; Bear Crawls. Contract your calves and push the weight rack away from you by extending at the ankles. Attach a band to a low anchor point, 6-12 off the ground. Using a leg press machine, load weight appropriately (taking warm up jumps to your working weight as needed). Dont sweat it! Soften the front knee slightly. Pause at the bottom of the squat, maintaining tension in the legs and lower back and keeping position throughout the pause. Tuck the ribs and the hips, ensuring you do not hyperextend the spine. Glute bridge variations (banded, single leg, etc. Set up with a wide stance (feet externally rotated) and hands inside of your legs, standing on a long resistance band. Jump Squats; Goblet or other Front loaded (DB, KB, barbell) squat; Belt Squats; Leg Press or Hack Squat; Leg Extensions. Return the the starting position and repeat. Attach a band to a high anchor point. 3x [3+3+3] Cluster @ 80%, Resting 20sec Intra-Set, 3min Inter-Set. Front squat, Goblet squat, Belt Squat, Narrow-Stance Leg Press. Curl Up: Lie on your back with one knee bent and the other extended on the floor. 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 slightly wider than shoulder-width apart (aim for 2-4 inches wider than shoulder-width per hand). Improving the amount of time you can actively deadhang from the bar, or increasing the number of seconds you can lower your body during a negative pull-up is exactly our goal development of strength in the direction of getting your first pull-up! Banded lateral walk, Monster walk, Clamshells, Fire Hydrants. Lower back down with control and repeat. These weight increases can be anywhere from 2-5%+ of your training max. Then, slowly lower your body with control, aiming for ~3 seconds to return to the bottom (if no tempo is explicitly prescribed). 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. With one dumbbell in each hand, step one leg onto a box and use that leg to drive your body to standing on top of the box. Hold a wall or squat rack for balance if needed. 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. Raise your head a few inches off the ground and hover the extended leg at the same time. 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. Hinge at the hip and bend at the knee to get in a pulling position where shins are perpendicular to the floor. Can be performed bodyweight or loaded (goblet with a KB, with DBs in each hand, or with a Barbell on your back or in a front rack position). Option to scale up by using the traditional Hollow Body Rock variation by tucking your knees and holding them to your chest while performing your rocks. 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. Face a cable setup with a rope handle attached to a low pulley. 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. AMRAPs refer to sets where we aim to complete as many reps (or rounds) as possible with a given weight. Banded Hamstring Curls; 2-Up, 1-Down Hamstring Curl; Hamstring Curl 21s; Glute Ham Raise; Romanian Deadlift; Stiff-Leg Deadlift. Like Ascending sets, AMRAPs are a form of autoregulation (something that allows us to adjust training based on individual performance variations day-to-day and week-to-week). Can be modified by performing on knees (scaled easier) or by elevating feet (scaled harder). Barbell Curls, EZ bar curls, Alt. Bench Dips or Tricep Kickbacks). Slowly rotate one arm overhead, bringing the PVC pipe over and around your head and body. Can also be performed from a slight (1-3) deficit. While maintaining this position, lift one hand off the ground and slowly tap your opposite shoulder. Set up a barbell on low blocks (or stacked plates) so the bar is below the knees. Actively engage your abdominal muscles by keeping your ribs pulled down and your pelvis tucked under your hips. With a dumbbell in each hand and a slight bend in the elbow, hold your torso against the upright of the bench. Set up in a cable rack with a single handle attachment anchored at the low position. Raise the hips into a glute bridge, and perform a hamstring curl by pushing heels out away from the body, then back to the start position, all while maintaining your bridge position as best you can. Push-Ups, Modified Hand Stand Push Ups, DB Bench Press, DB Chest Flys. Pause to remove any momentum (or for prescribed duration, if specified), then return to the start position with control, focusing on hingeing at the hips. For your first time performing a set to a prescribed RIR, your goal should be to establish a baseline, evaluate how things felt on that set, and adjust as needed for subsequent sets or sessions if things felt easier or harder than the description. Extend your arms by contracting your triceps, until you lockout overhead. Carries are always counted by time, so do not rush. Can be performed with both arms simultaneously or alternating if not explicitly prescribed just be sure to perform the total prescribed reps as reps per arm. Bench Dips; Push-Up Mechanical Dropset; Tricep Push Down; Tricep Kick Back; Skullcrushers; BW Tricep Extension. Setup facing an adjustable bench set to a high incline position (45-85 degrees of angle). 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. Push your hips back and bend the knee to lower into a squat. Hold this position, and rotate left and right for the prescribed repetitions. Set up as you would for a traditional bench press (unless specified otherwise, e.g. The back foot should support like a kickstand (we recommend only using the ball of your foot for balance), with most of the weight should be on your front leg. Our goal here is max speed and explosiveness. single leg hamstring curl). Can also be programmed as an isometric hold, in which case you would maintain your top position for the prescribed amount of time. Once your forearm has reached a vertical position, pause, and reverse the movement, controlling the resistance on the way back 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. Grab the band with both hands and pull back towards the lower abdomen. Finally, bend your knees until your feet are flat on the floor, bending roughly 90-degrees at the hip and knee (Position 3). Return to start position and repeat. These are typically prescribed as 7+7+7 (21s, get it?! Think about leading the pull with your elbows, tucking your arms back to your torso throughout the repetition. 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. Once youve reached a full stretch, pause for a moment, then reach down (while keeping your legs relatively straight). Set up a loaded barbell with round plates. Hang from the bar, and pull yourself up by pulling elbows down to the floor and flexing biceps. Start in a quadruped position on a bench holding a dumbbell in one hand. Maintain an extended arm position and raise the weight from in front of your hips/thighs to roughly face height. Take small steps laterally on one side and complete all reps. Then switch sides. If you dont have access to a box, you can perform these onto a sturdy bench, ledge, or stairs. Bend elbows to descend the torso, hips and chest to lower your chest to the floor, coming close to touching the ground. Goblet Squat; Heel Elevated Goblet Squat; Band Abducted Goblet Squat; Front loaded (DB, KB, barbell) squat; Belt Squats; Leg Press or Hack Squat; Leg Extensions. Get in a forearm plank. Can be further scaled easier by raising from your forearm up to your hand (with a straight arm and locked elbow). Can be performed on either a bench or on the floor, if not specified. Level 1 and Level 2:take 50% of your baseline test (negative pull-ups) and complete 4 sets of that time. 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. 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. Keep your body in a straight line, making sure not to raise or sink the hips. Lower the weight with control again behind your head to return the weight to the start position. Alternate for the prescribed repetitions. Dont worry even if your first session feels light, we provide instructions on how and when to increase your Training Max from week-to-week based on your performance. Punch the kettlebell upward and forcefully press your extended arm into the floor so your torso rises up. She was born on August 13, 1989 and her birthplace is United States. This progression is a great developer of strength and coordination for the Turkish Getup. Control the cable on the way back to the start position. Substitutions: Turkish Getup, Kneeling Windmill, Windmill. For full deadlift tutorial, see our How to Deadliftvideo, our Extended Video Library or written guides on this movement. If your sets feel strong, we encourage you to increase weight before your next set, and reevaluate (and potentially increase) again. On the leg press machine, load weight appropriately (roughly half what you would use for a regular Leg Press, or more conservatively if needed). 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. Reverse all steps to come back to the starting position. Can be performed with both arms or single arm, as demonstrated above. Complete for the prescribed repetitions. From there, you have the ability to upload a front, side, and backphoto. 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. Stop at parallel and return to the start position. Components of our programming adapt and change depending on our broader macrocycle, including exercise selection, frequency, intensity, volume, and sequencingjust to name a few. Without lowering the DBs, switch which arm is holding the isometric contraction and perform the prescribed reps with the other arm. Shift the weight onto the forearm and transition to your hand. Set up with your shoulders and butt on the bench and feet on the floor as normal, unless specified (e.g. Repeat. If your primary (main) squat is already High-Bar and the program prescribes High-Bar Squats at another time in the week, you may perform them again, but we would recommend considering an alternative variation. Start by picking a Training Max that is a number you know you can hit no matter what for 2-3 tough reps. Return to the starting position. Start standing upright with a DB in each hand, and feet roughly hip width apart. Stand up straight and hold two dumbbells with arms down and the weight in front of the thighs. If substituting for another curl variation, aim to complete in sets of 15+ reps, and pushing to technical failure. 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. I created this website to connect Strong Friends from around the world. Aim to maintain a straight line in your body, from feet to knees to hips to shoulders. From there, squat back up until you are fully upright. Return to start position by pulling up with the hamstrings. Raise the hips into a bridge. 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. Aim to reach a 90-degree angle at the knee at full hip extension to best target your glutes. Lower one arm back behind your head and the opposite leg down towards the floor. Once youve completed one round of each exercises, you can then rest (or move onto the next exercise). Starting in a plank position with one hand on the floor, and the other on a slider, paper plate, or magazine. Resistance implement can be substituted if needed if a plate, band, or pair of DBs are unavailable, you can substitute for a loaded book bag for resistance. If youre not a yogi, dont worry. Laying on your back, raise arms overhead and extend hands and feet, creating a starfish position. Set up a band or cable pulley with a single handle attachment in a low position. 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). Repeat for the prescribed repetitions, then repeat on the other arm. Tighten the upper back, brace the core, then pull the KB from the ground up to the hips. Lay on your side with your feet under a bench or elevated surface. 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. Continue for the prescribed number of repetitions. Press kettlebell or dumbbell overhead in one hand. Continue for the prescribed repetitions, then switch to the opposite arm/opposite leg. Holding a moderate set of DBs (similar or slightly lower in weight than you would use for a traditional standing/seated DB Overhead Press), sit on the floor with your legs extended and your torso upright. Keep your body in a straight line, making sure not to raise or sink the hips. Aim to maintain band tension throughout your step. The goal here is to eventually work towards a skip while keeping the knees high and reinforce good ground contact to improve sprint technique. Step away from the anchor until there is tension in the band, and hold it in one hand. 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. Repeat for the prescribed repetitions, lowering with control and touching the ground softly, then repeat on the other side. With a dumbbell in each hand, bend at the hips so that the chest is parallel to the floor. Start in a quadruped position. Banded Tricep Pushdowns or Skullcrushers), then something overhead (e.g. Hold a band in with both hands and extend arms in front of you. A narrower grip will place more emphasis on your biceps, while a wider grip will place more emphasis on your lats and back. Sitting on the floor in front of a bench, roll the bar so it is over your hips. Keep constant tension here, and try to avoid resting the weight on your thighs at the bottom. 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 example, if we are prescribing an exercise as 11 @ 3 RIR, that means we want to do one set of one repetition, using a weight that we could perform ~4 total reps if pushing to true failure (the ~4 reps comes from the 1 completed rep + the 3 reps in reserve). In a standing position, set up a band in a high position. Can also be performed while walking, alternate legs with each step, and repeat for the prescribed reps, time, or distance. Can be performed alternating (as demonstrated in the demo above), or all prescribed reps per side in a row. In a seated position, hang your upper arm vertically (perpendicular to the ground) and rest it against your inner thigh. Lie on the floor face up, with the band in both hands and your arms extended overhead with a slight bend in the elbows. The more that you pull in line with your shoulders, the more directly you will target your rear deltoids. wide or close grip push-ups). Aim to keep your shins near vertical throughout the repetition to better target your glutes. Using parallel bars or stable chairs/stools/benches of the same height on each side of your body, jump up and straighten your arms. Squeeze your butt and drive your foot through the floor, extending until your hips are in line with your torso and resisting the band tension. You should have a straight line from heels to knees to hips to shoulders. Lift your opposite foot slightly off the ground, and with a relatively straight knee, kick your leg up in front of you. Before the Barbell is our eight-week training intensive to transform you from total novice to a confident and competent lifter. Weve been working on a few different options to try and provide as many resources as possible (these will be included in the Notes section on your programming page over the coming weeks). Keep feet on the ground or straddle the bench to get into position. To scale to the most challenging advanced variation, perform Hanging Leg Raises from a pull-up bar with extended legs. 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. Set up at a cable machine with the pullet in a low position, using a straight or EZ-bar attachment. 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. Control the weight during your descent, resisting the rope as it pulls back towards your start position. Repeat for the prescribed repetitions. 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. Hold this position, resisting the weight isometrically for the prescribed time. Put your weight on the front foot and hinge at the hip and push your hips back. Begin your rep by contracting your biceps. Taking a half kneeling position (right knee down, left knee upright), grab the handle with the same side hand that is kneeling on the ground. Engage your tricep and push the weight back to straighten the arm. 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. A top set would be your heaviest prescribed set for the day, typically followed by volume work at some reduced load relative to that top set (hence, backdown). Control the speed and distance the roller travels by engaging the core. Reverse the movement and return to the bottom of the good morning, and then fully standing. Place your top leg on top of the bench. Fists up to the opposite leg down towards the floor demonstrated in the demo above,! 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