If possible, keep the safety racks engaged. Start standing upright with your feet hip-width apart. Place your top foot on top of the bench. Engage your abs while pressing your low back into the floor, and hover your feet and hands ~6 inches over the floor. You should feel a light stretch in the abdominals. 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. Control your slow negative and keep your back flat. You wont mess up your progress if youre closer to 3 or 5 RIR when the program calls for 4, but getting in the ballpark will ensure you have room to push your training as we progress over the following weeks. Descend from the top to the bottom of a push-up position as normal. Sumo KB/DB deadlifts, other Barbell deadlift variations (conventional, trap bar). Cluster sets allow us to overreach intensity, using a heavier than average weight for a given rep range (you may be able to work up to a 5RM weight and perform 6 total reps via Clusters of 2+2+2). With a dumbbell in each hand, bend at the hips so that the chest is parallel to the floor. Start in a kneeling position with enough room to extend forward. Repeat for the prescribed repetitions. Bend knees and bring forward and tilt the torso backwards. Set your lower body on a stable surface with your hands on the floor so that youre bent over in a 90 degree position. Start in a plank position with palms on an elevated surface (bench, plyo box, stacked bumper plates, staircase, wall), slightly wider than shoulder width apart (unless grip width is specified) and balls of the feet on the ground. Unrack the bar setup in a low bar position. In a bent over position with back parallel to the floor (or close) and knees slightly bent, loop a long band below your feet with one end in each hand. For an added challenge, lift your feet a few inches off the ground, and hold them elevated while performing your repetitions (see the Advanced demo above). Set up far enough away from the pulley so that there is tension on the cable when your arms are extended. Lift your hips off the ground, and maintain a neutral spine by tucking the ribs and squeezing the glutes and abdominals. Start with something in front of your torso (e.g. Can also be programmed as an isometric hold, in which case you would maintain your top position for the prescribed amount of time. 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. Starting with a bench perpendicular to your body, grip the surface or edge of the bench with your hands. With a bit of space in front of you, begin by marching (for warm ups) or running/sprinting (for working sets) in place while driving your heels back to your butt. Set up in a conventional deadlift position, with a kettlebell between your feet. Once you reach the top (DBs near your shoulders), rotate your wrists and DBs so that your palms now face down. Lie on floor with feet flat on the ground. 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. 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. Push DB and fists up to the ceiling, completing the rep when elbows are locked out overhead. Keep bicep and elbow close to torso and control the weight through the entire movement. Take a moderately (1-4 per hand) narrower grip than your competition or regular bench press grip. Once you reach a full contraction, pause momentarily to avoid any rebound off the bands elasticity, and return to the start position with control. Seated Banded Row, Bentover Row, Pendlay Row, DB Row, Inverted row. Single Arm Banded Chest Press; Cable Flyes; DB Flyes; Incline DB / Barbell Bench Press; Push-ups; Pec Deck Machine. This is a scaled version of the traditional Push-Up, and is one of our suggested variation (along with the Hands Elevated Push-Up) to develop broader pushing strength if unable to perform 6+ traditional push-ups. Regular Plank; Hanging Leg Raises; Bear Crawls; Side Plank; L-Sit. Focus on driving your elbows back, squeezing your shoulder blades together during the contraction, and allowing the cable to return to a deep and reaching start position, protracting your shoulders and stretching your lats. Press yourself the the end of the range of motion, pause for one second and return to the start position. And Im proud of it. AMRAPs refer to sets where we aim to complete as many reps (or rounds) as possible with a given weight. If your prescribed variation is a deadhang or negative pull-ups, perform a couple of sets of lighter resistance, shorter duration, or assisted/lat pull down reps. Try to maintain constant tension throughout the set, not resting the DBs until all reps are completed. Preacher Curl; Concentration Curl; Single Arm Cable Curl; Alternating DB Curl; Hammer Curl; Barbell Curl; Single Arm Banded Curl. Set up a cable machine with the pulley set in the low position, using a rope or single handle attachment. Take a moderately (1-4 per hand) narrower grip than your competition or regular bench press grip. Deficit Blackburns; Face Pulls; Prone I-T-Y-W; Rear Delt Flyes; Band Pull-Aparts; Any other upper back, shoulder health, and external rotation exercises. Ok to touch shoes or shin if you cannot reach the floor. Lie on floor with knees bent and soles of feet pressed together. Grab the attachment with both hands, and raise the weight above your head with your arms bent and hands behind your head. Each rotation is one rep. Heel Elevated Goblet Squat, Sissy Squat, Bodyweight Leg Extension, Kneel-to-Squat, Wall Sit. Preacher or Concentration Curls; Machine or Cable Curls; EZ Bar Curls; Any other bicep variations. As gyms begin to open back up, we encourage flexibility with programming adjusting exercise order, substituting based on equipment constraints, and breaking up supersets/circuits are absolutely fine if it helps you social distance. Continue alternating sides for the prescribed duration or repetitions. To scale easier, perform on a Captains Chair rather than hanging from a pull-up bar. Goblet Squat, Band Abducted Goblet Squat, Goblet Squat w Adduction, Front loaded (DB, KB, barbell) squat; Belt Squats; Leg Press or Hack Squat; Leg Extensions. Keep lower leg in contact with the floor. Aim to keep your hips square in the same position throughout the repetition. 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. Complete for the prescribed reps, then repeat on the other side before taking any rest. Not sure where to start, or how to pick a Training Max? 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. Keep feet in contact with each other and raise upper knee as high as possible, without moving the hips or pelvis. Sit on the floor or a seated cable machine and hold a single handle attachment. Unless noted otherwise (e.g. Contract your abdominal muscles and crunch while bringing your torso upright (between 45-degrees and vertical), reaching your arms overhead, and lifting your feet off the ground. For full size plates, we recommend using a deficit height of 1-2 this tends to be enough to overload the range of motion, but not so high that our mechanics, pulling technique, start position, and bar path are drastically different. Keep in mind that if your bar is loaded with plates smaller than traditional 45lb/20kg plates (or bumper plate equivalents), you may need more height. Slowly descend for desired amount of time, doing your best to evenly distribute the tempo throughout the entire range of motion. I'm Meg and my goal is to get a barbell in every woman's hands. Then reverse the movement to bring the pipe in front of your body again. Stand upright with your foot pinning down a long band, holding the loose end in one hand. Your torso should remain in the same position throughout the repetition. Bench Dips; Push-Up variations (wider grip will have greater chest focus); Tricep Push Down; Tricep Kick Back; Skullcrushers; BW Tricep Extension. Front loaded (DB, KB, barbell) squat; Belt Squats; Leg Press or Hack Squat; Leg Extensions. The closer you are to being vertical, the harder the push up will be. 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. Return both feet together, and then repeat with the other foot. Standing OHP, Barbell OHP, Seated/High-Incline OHP; DB OHP (seated or standing); Machine or Hammer Press; Viking Press, Push Press, etc. Set up the same as a traditional Banded Front Raise, but hold the weight or resistance isometrically at shoulder height (arms extended) for the prescribed time. Heavy Carry; Suitcase Walks; Shrug Variations; Walking Lunges. Lift your opposite foot slightly off the ground, and with a relatively straight knee, kick your leg up in front of you. Pause slightly to avoid any bounce (or for the prescribed tempo), then reverse the movement with control and return the weight to the start position. I havent been in the best moods lately, but I feel so much better when I come in and get to lift heavy.. Can be performed bodyweight or loaded (goblet with a KB, with DBs in each hand, holding a plate, or with a Barbell on your back or in a front rack position). Focus on keeping your ribs tucked down and maintaining your hollow body position throughout the motion while rocking back and forth. For full squat tutorial, see our How to Squatvideo, our Extended Video Library or written guides on this movement. Hold the dumbbell with one arm bent at 90 degrees. Bring both feet, bending the knee and hip. Place your top leg on top of the bench. Banded Single Arm Overhead Tricep Extension. Start in a normal pull-up position. Throughout the repetition, aim to maintain a tucked rib cage, allowing your abs to control the movement. So if you scored 4 seconds on your negative pull-up, then training calls for 4 sets of 2-second negatives. Keep your feet flat on the floor, bending 90-degrees at the hip and knee. Step back until there is tension in the band, and hold it in one hand. 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. Keep the opposite leg straight and out to the side. Banded or Cable OH Tricep Extension; Cable push downs; Skullcrushers; any other tricep-specific exercise. If substituting for another curl variation, aim to complete in sets of 15+ reps, and pushing to technical failure. are so clear and the GIFs really help me check if I understood the textual explanation. To scale / modify to an easier version, perform as an eccentric-only. If limited on space, perform as alternating rather than walking. Lower back down and repeat. Set up a band to an anchor at or slightly above your shoulder-level, holding the band with both hands in a pronated (overhand) grip. Start with something in front of your torso (e.g. Use a stair, low box, or other stable surface (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. If you are able to perform more than 5-6 regular push-ups, we recommend performing these in a regular push-up position, and if you can preform fewer than 5-6 regular push-ups, we recommend setting up in a modified (knees down) position. Web Design Nottingham. Lift your hips off the ground, and maintain a neutral spine by tucking the ribs and squeezing the glutes and abdominals. Lower down and repeat for the prescribed reps, then switch legs and repeat. Set up an adjustable bench at a high incline (~60-80 degrees) facing away from a dual cable machine. Lower the weight with control, allowing the bar to reset completely on the ground before taking your next rep. Start standing upright with a single KB beside one foot, and feet roughly hip width apart. 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. You should feel a light stretch in the abdominals. Thats one rep. Rotate your wrists and DBs again so that you are palms up, and repeat for the prescribed repetitions. Start in a plank position with sliders, paper plate, or towels on each foot. Keep ribcage pulled down and avoid overextension of the back. Stand a few feet away from the anchor, facing sideways, orienting yourself 90-degrees from the resistance. 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. Sitting on the floor in front of a bench, squeeze your butt and drive your feet through the floor, extending until your hips are in line with your torso. Cossack Squat; Pistol squat; Single Leg Press; any other unilateral lower body movement. Plate Front Raise; DB/Cable lateral raise; Overhead Pressing variations; any other shoulder exercises. If chest dips are uncomfortable for you (or not feasible based on equipment), substitute for Bench Dips, or any of the other substitutions listed below. Straddle the pulley, and clip the dip belt to the cable. Squeeze your butt and drive your feet through the floor, extending until your hips are in line with your torso. Keeping your torso upright, chest tall, and elbows pointed down, squeeze the lats/armpits and lower the handle to below your chin. Split squat variations; Lunge variations; Step Ups; Any other unilateral lower body movement (single leg press, single leg glute bridge, etc.). Perform the prescribed number of reps. Then, lower your feet to the floor while maintaining extended legs (Position 2). Find a smooth, safe surface like carpet or tile to perform the exercise. Grab each end of the rope with one hand, keeping your palms facing one another. Can also be performed off a deficit if specified (as demonstrated above). To scale to the most challenging advanced variation, perform Hanging Leg Raises from a pull-up bar with extended legs. As you come back up, squeeze your front leg glute as you bring your rear foot forward to meet your front foot. Reps in Reserve, or RIR, is a method of evaluating training effort or prescribing load in a flexible and self-determined manner. In this variation, descend as far as you can as slowly as you can, while lengthening the hamstrings until your arms catch yourselves. Keep lower leg in contact with the floor. Place a block or towel in between the knees. Single Arm Banded Front 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. Repeat in reverse, moving one arm then the other from hand to forearm back to Low Plank. 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. Starting with feet together, take a step forward and begin to perform a walking lunge. Lie on floor with feet flat on the ground and place a small block, foam roller, rolled towel, or similar object between your knees. Try to maintain constant tension throughout the set, not resting the DBs until all reps are completed. These can also be performed with a Glute Emphasis. Pause momentarily and allow a light stretch of the hips and groin, before returning to a plank position and alternating legs. Adjusting your stance width (and how much tension is on the band under your feet) will adjust the resistance of this exercise. Single Arm Front Curl; Single Arm Banded Away Curl; Single Arm Banded Curl; Single Arm Banded Hammer Curl; Single Arm Preacher Curl; Single Arm Cable Curl; Alternating DB Curl; Hammer Curl; DB Iso-Hold Curl. 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. Face a cable setup with a rope handle attached to a low pulley. Complete either a strict pull-up, or jump up to hang with biceps flexed, and chin over the bar. Refer to our Video Library and written resources for more information on this more technical lift. For 2-Up, 1-Down Hamstring Curls, set up on a hamstring curl machine (seated or lying). Sit back on an incline bench with a dumbbell in each hand. You should have a straight line from knees to hips to shoulders. For another challenging variation, perform these as Elevated Single Leg Glute Bridge by placing your rooted foot on an stable elevated surface (like a box, bench, or stair) before performing your reps. Tighten the upper back, brace the core, then push your hips back and hinge tipping your torso towards the floor with minimal bend at the knee until you feel a light stretch in your posterior chain (hamstrings, glutes, and even adductors). Set the anchor on the lowest setting and connect handles. 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. 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. Keep bicep and elbow close to torso and control the weight through the entire movement. The start position should be difficult to hold, and you should feel resistance as the band/cable try to pull (rotate) you. Start by lying down face up, with sliders or small towels below your feet (or wearing just socks). Lower the KB in the same movement pattern. Keep your body in a straight line, making sure not to raise or sink the hips. Hold this position, and rotate left and right for the prescribed repetitions. 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. 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. In pushup position with forearms on the ground, maintain neutral spine by tucking the ribs and squeezing the glutes and abdominals. For example, if your baseline test is a 5-second max negative, you can perform sets of 2-second or 3-second negatives, but try to get at least 10-seconds total across all sets. On cable pulldown machine, choose a neutral (parallel) grip handle, and hold with both hands. Do your best to time them so that your hands touch together at the same time as your feet land in your wide stance. Single Arm Banded Flyes; DB Flyes; Incline DB / Barbell Bench Press; Push-ups; Pec Deck Machine. Try to flatten the lower back, and remove any lower back arch. Do your best to maintain level shoulders and hips here there should be minimal swaying or rotational movement even as you lift one hand off the ground. You should be far enough away from the anchor that there is some tension in the band even at rest with arms overhead. Stand a few feet away from the anchor, facing sideways, orienting yourself 90-degrees from the resistance. Place a short band around both feet. 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. Place one foot flat on the floor (bending that leg at the knee and hip). Setup a barbell on a squat rack at about elbow height. Lower the barbell with control, complete a pause when the block or board makes contact with your chest. Press the bar up over the head, pushing your head forward once the barbell passes eye level. Set up far enough away from the pulley so that there is tension on the cable when your arms are extended. Lie on your side with legs stacked and knees bent at a 45-degree angle. Turn over, and finish with Seated Incline DB Lateral Raises for the prescribed reps/time. Pick the barbell up (as a conventional deadlift) to the hip. Can be performed bodyweight or weighted (typically with DBs or KBs). Banded Hamstring Curls; Swiss Ball Hamstring Curls; 2-Up, 1-Down Hamstring Curl; Hamstring Curl 21s; Glute Ham Raise; Romanian Deadlift; Stiff-Leg Deadlift. Set up in a stance with feet shoulder-width apart, standing on a long resistance band (light or moderate). Setup a long resistance band to a low anchor, and loop the free end of the band around both ankles. 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. Press yourself the the end of the range of motion, pause for one second and return 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. Barbell Curls; Single Arm Cable Curl; Concentration Curls; EZ Bar Curls; Hammer Curls; DB Iso-Hold Curls. For a full squat tutorial as well as breakdowns of other barbell squat variations, see our How to Squatvideo, our Extended Video Library or written guides on this movement. Continue alternating sides for the prescribed repetitions. Engage your abs by tucking your ribcage down, then initiate by pushing the bar forward away from your thighs. Thats one repetition. 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. She was born on August 13, 1989 and her birthplace is United States. Descend back to the start position and repeat. An exercise prescribed with 3 RIR would be a solid effort, but the set would be less challenging and the lifter would have ~3 reps left in the tank at the end of their set. Prone Incline I-T-Y-W; Prone Incline I-T-Y-W;Blackburns; Face Pulls; Band Pullaparts; Rear Delt Flyes; Any other upper back, shoulder health, and external rotation exercises. Make the movement easier with a wide grip, or more difficult with a narrow grip. Finally, step closer to the cable rack until you are almost standing above the pulley, and keep your upper arm directly by your torso perpendicular to the floor (position 3). Lift your hips off the ground, and maintain a neutral spine by tucking the ribs and squeezing the glutes and abdominals. Sit just past arms length away from the cable machine. Begin by extending your legs, and elevating your feet if possible (shifting more load to your upper body and away from your lower body, as you add more resistance to your dip). Use a bench block or board to limit the range of motion of the bench press. Lie down underneath the table, with your feet on the floor underneath the table, and your shoulders lined up under the edge of the table. Make sure you maintain an upright torso throughout the movement, and push your entire foot back into the floor. 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