Stand upright in front of a cable machine, lat pull down, or band attached overhead. Scap Pull-Up on Lat Pull Down machine; Cable Lat Pullover; Scap Push-Up. 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. Tighten the upper back, brace the core, then pull the bar from the ground up to the hips. I had been training at the gym for three years and never seen such a huge improvement in my biceps. 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. Continue descending until you feel a light to moderate stretch in your hamstrings and/or glutes. Set up in front of a cable machine with the pulley in the lowest position, with a straight bar or EZ bar attached. The goal here is to push yourself on these sets to complete as many reps as you can with good technical consistency. Press back up by pushing your feet into the floor and your shoulders back into the bar. Loaded with full size plates if possible, approach or step into the barbell so that your midfoot (aim for you mid-shoelaces) lines up with the center of the weights. Set up in a standing position, with a long resistance band looped under your feet and over your shoulders. At the end of your hammer curls, youve completed one set or round of this exercise grouping. Standing in front of a weight plate or similar, aim to elevate your toes by 1-3. Myself, and my team of awesome coaches dont believe in preying on insecurities to sell ourselves. Prone Incline I-T-Y-W; Prone Incline Y-Raise; Blackburns; Face Pulls; Band Pullaparts; Rear Delt Flyes; Any other upper back, shoulder health, and external rotation exercises. Set up with a wide stance (feet externally rotated) and hands inside of your legs, with a DB standing vertically between your feet. Hold the position for the total prescribed time (e.g. Return both feet together, and then repeat with the other foot. Tuck the ribs and the hips, ensuring you do not hyperextend the spine. Perform these with an overhand grip unless specified otherwise, such as neutral grip or supinated (underhand) grip. From there, extend your arms out and away from the body. Engage your tricep and push the weight back to straighten the arm. Widen your stance and angle your toes out until you are in a sumo position. Walk, jog, skip, bike, row, elliptical If it makes you breathe a little harder, its fair game! Each regular training week will provide suggestions on how to adjust your Training Max based on numbers you hit, so youll be up to speed in no time even if you start with a conservative guess. Any barbell squat variations (low bar, high bar, safety bar); Lower body compound movements or machines (hack squat machine, smith machine squat, hip thrust, goblet squats, etc.). Slowly descend for desired amount of time, ensuring the range of motion, and time are evenly spaced out. Barbell squat variations (low bar squat, high bar squat, front squat, safety bar or other specialty barbell variations); Other compound lower body exercises (Belt Squats, Leg Press, Hack Squat Machines, etc.). Extend your arm by contracting your triceps, until you lockout overhead. Lay on your back with a band anchored above your head, holding the band with both hands. Banded Front Raise; Front Plate Raise, DB Front Raise, Cable Front Raise. Press the palms down to push your body up, activating the chest, shoulders and triceps and returning to the start position. Spanish Squats; Single Leg Extensions; Goblet Squat; Front loaded (DB, KB, barbell) squat; Belt Squats; Leg Press or Hack Squat. Alternate for the prescribed repetitions. Top sets and Backdown (or Back off) sets are a common programming & autoregulation technique in strength training. Close Grip Bench Press Feet Up; Neutral Grip DB press; Close Grip Push-Ups; Bench Dips; Chest Dips. Tuck ribs down and press lower back into the floor. Prioritize movement quality and control on this exercise, rather than weight/resistance. Can also be performed seated on a bench with a band around your ankles, with the other end secured against a strong anchor. Assisted Negative Chin-Ups (using a band or assisted pull-up machine), Negative Pull-Ups. 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. 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. To scale / modify to an easier version, perform as an eccentric-only. This movement can also be performed on a cable machine using a rope attachment. As you come back up, squeeze your front leg glute as you bring your rear foot forward to meet your front foot. Set up a cable machine with the pulley set in the low position, using a rope handle or V-bar attachment. Lower back to the ground with control, and repeat on the other side, continuing until youve completed the prescribed repetitions. All rights reserved. If you are uncomfortable performing a full clap in between reps, you can try a plyo push-up, or modified plyo push-up. Hip Thrust; Glute Bridge; Single-Leg Glute Bridge. If your hands were already elevated in position 1, elevate further (e.g. If you are limited on space, turn around and jump back (rather than continuing to jump in the same direction). Youve now completed 1 rep per side continue for the prescribed repetitions. Set up by wrapping a band around an upright pillar or column, then step into each end of the band so that each end is wrapped behind your knees. stack of textbooks). Hit record on the video, and step back roughly 10 feet (ensure that you can see your entire body). Laying on your back, raise arms overhead and extend hands and feet, creating a starfish position. Once you reach nose height, lower the handle/band to belly button height with control, then return to starting position (chest height). Use both legs to curl the weight back again, and repeat the single leg tempo negative using the same leg, unless specified otherwise (i.e. Set up on the floor with a light dumbbell, shaker cup, or other small implement by one of your hands. Control the weight on the way back to the bottom. Start by performing rows using this wider grip for the prescribed repetitions. Perform curls for the prescribed rep range. Lift your opposite foot slightly off the ground, and with a relatively straight knee, kick your leg up in front of you. Sometimes stress and fatigue can be super high, so using an explicit percentage may be over-exerting relative to your capacity on that day. Perform these with a slow and controlled tempo for the prescribed reps. Bring both feet, bending the knee and hip. Take a step back as well, so that the band is perpendicular to your arm when your arm is extended in front of your chest. 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. Maintaining your position, row the band by pulling it to the lower chest, then return to your starting position. Press back up by pushing your feet into the floor and your shoulders back into the bar. Focus on keeping your ribs tucked down and continue pressing the low back into the floor. stretching the spine and hamstrings. Level 1 and Level 2:take 50% of your baseline test (negative pull-ups) and complete 4 sets of that time. The goal here is to eventually work towards a skip while keeping the knees high and reinforce good ground contact to improve sprint technique. Control your pace and do your best to keep your hips and shoulders square and balanced despite the resistance. Sitting on the floor in front of a bench, roll the bar so it is over your hips. If possible, keep the safety racks engaged. Start by performing Close Grip Push-Ups for the prescribed reps/time, then immediately grab a dumbbell and perform Overhead Tricep Extensions for the prescribed reps/time, followed by Bench Dips for the prescribed reps/time. Barbell loaded or banded; Back extensions; Reverse hyperextensions; Stiff-Leg or Romanian Deadlifts. Can be weighted with DBs in both hands, or holding a DB or KB in front of you to act as a counter balance. Repeat for the prescribed repetitions or duration. Set up on a calf raise machine (standing, seated, or donkey whichever is available), with your feet near the bottom of the platform, and the balls of your feet firmly pressed into the platform. From this position, walk your hands backwards until you return to your start position. This impacts your relative strength and capacity on any given day. Repeat for the prescribed repetitions. Create tension in the band by taking a slightly wider than hip width stance, and bend the knees to get in an athletic stance. Setting up supporting your bodyweight in a Captains Chair (feet off the ground), raise your knees until your quads are parallel with the floor, then lower them to the floor again. I was so happy!. This is an intermediate and fairly challenging movement. You should have a straight line from heels to knees to hips to shoulders. Fire Hydrants, Banded Lateral Walk, Monster Walk, Clamshells. Skullcrushers; OH Tricep Extension; Dips; Any other tricep exercises. Aim to keep your flat foot shin vertical throughout the repetition to better target your glute on the flat foot side. Bench Press the dumbbells from chest level to lockout. Use an incline bench or row machine setup to support the chest so you can take your lower back out of the movement. Think about leading the pull with your elbows, tucking your arms back to your torso throughout the repetition. 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). 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. We aret simply throwing together exercises, reps, and sets before calling it a day. Focus on driving your elbow back, retracting your shoulder blade during the contraction, and allowing the cable to return to a deep and reaching start position, protracting your shoulder blade and stretching your lat. Stand upright with your foot pinning down a long band, holding one side of the loose end in each hand. Perform curls for the prescribed reps, including any noted tempo (pausing at the top of the curl, if prescribed). Unless noted otherwise (e.g. Thank you for visiting, and for being a Strong Strong Friend. Keep your back flat against the wall, then bend your legs until theyre in a 90 degree angle. Setup beside a box that is roughly knee-height. Soften the front knee slightly. 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. With this hand position, we should be aiming to keep your arms as close to the torso as possible, aiming for roughly 10-30-degrees of angle between arms and torso at the bottom to maintain more emphasis on the triceps in this variation. Try to tuck your elbows in towards your ribs as you pull the bar down, better engaging your lats. Note that the higher you pull (band or rope towards your eye-level), the more you will train your overall upper back, including your shoulders and external rotators. Try to maintain constant tension throughout the set, not resting the DBs until all reps are completed. Stand and hold a barbell with an underhand grip, palms facing away from your body. Set your lower body on a stable surface with your hands on the floor so that youre bent over in a 90 degree position. feet up, close grip, etc. Repeat for the prescribed repetitions, then repeat on the other arm. For full size plates, we recommend using a block height of 1-4 this tends to be enough to overload the movement, but not so high that our mechanics, pulling technique, start position, and bar path are drastically different. Set up in a standing position, with a long resistance band looped under your feet and over your shoulders. While maintaining a slight elbow angle, pull the bar down towards your waist. I love the messages of people inspiring and encouraging each other. May also be prescribed with different rep ranges (e.g. The program is easy to follow with all of the exercise descriptions, demos, and substitutions. Set up by wrapping a band around an upright pillar or column, and step one foot into the loose end of the band so that the band wraps behind your knee. Hanging Leg Raises; Hollow Body Holds; Barbell or Ab-Wheel Rollouts; Planks; Sit-up/Crunch variations; Other Abdominal Flexion movements. Can be further scaled easier by raising from your forearm up to your hand (with a straight arm and locked elbow). On a flat bench, hold a DB in each hand and press until your arms are extended above your shoulders. Begin your banded chest press by squeezing and contracting your pec while pressing the band until your arm is straight in front of you. Cable Rope Hammer Curls; Neutral Grip Curls; Cable Curls; Machine Curls; Any other bicep variation. 3x [3+3+3] Cluster @ 80%, Resting 20sec Intra-Set, 3min Inter-Set. Then, raise your body back up to the start position by actively contracting your hamstrings. With this hand position, we should be aiming to keep your arms roughly 45-degrees from the torso at the bottom. Aim to maintain a straight line in your body, from feet to knees to hips to shoulders. Band Abducted Goblet Squat). You should remain in constant tension here, not allowing the bar to rest on the chest at all. Start your rep by pulling the handle back towards the lower abdomen. Can be performed on an EZ curl bar, with DBs, or on cables. Ensure you are far enough away from the machine so that there is tension on the cable at full extension. Think about pushing the feet through the floor while squeezing your glutes and pushing your hips forward, hingeing at the hips. Return to the starting position and repeat. Cable Tricep Pushdowns; Skullcrushers; OH Tricep Extension; Dips; Any other tricep exercises. Grab the kettlebell with both hands, and return to a standing position by pushing your hips forward and driving your shoulders back. Shins should be close to perpendicular to the floor at the start of the pull. Set up far enough away from the pulley so that there is tension on the cable when your arms are extended. Take position sitting upright on a bench, block, or chair, with a short band wrapped around your knees and your legs together. This can also be performed on a cable machine using a rope attachment on a high pulley position. Set up similar to how you would for a seated cable row with a resistance band anchored at mid-torso height. Pause at the top (for time, if prescribed), and continue squeezing your quads and resisting the bands. On the leg press machine, load weight appropriately (roughly half what you would use for a regular Leg Press, or more conservatively if needed). Perform for the prescribed repetitions, then repeat on the other side. Start standing upright with a single KB in both hands, and feet roughly hip width apart. Option to scale up (harder) by extending your feet away from your body, elevating your feet, or adding weight to your lap. Set up in a staggered stance, with one foots toe in line with the other heel. Tighten the upper back, brace the core, then pull the DB from the ground up to the hips. Place feet shoulder width apart and elevate heels. Perform curls using while maintaining a neutral grip. If you cannot fully support your bodyweight in this position (or are unsure), start by keeping one or both feet on the ground to add assistance. Now that youre in your high plank position, with controlled, intentional movement, lift one hand off the ground and bend at the elbow until that hand touches your opposite shoulder. 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). Top sets (when performed submaximally or shy of failure) can also be used as an objective measure of fatigue or preparation at various points in a training cycle, and can act as a barometer of your progress. Focus on keeping your ribs tucked down and continue pressing the low back into the floor. In pushup position with forearms on the ground, maintain neutral spine by tucking the ribs and squeezing the glutes and abdominals. Start your rep by pulling the handle back towards the lower abdomen. Raise your heart rate and warm up your body for your session with some light cardio. Tighten the upper back, brace the core, then pull the bar from the ground up to the hips. Start standing with hips and shoulders square. Then, flip your hands so you are using a supinated (underhand) grip, and repeat your rows for the prescribed repetitions. 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. Once you cannot lower the arms further in this position, rotate your arms (aiming to keep your shoulders retracted through this rotation) and complete the repetition when your hands reach the small of the back. 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. Can also be performed seated. I signed up for Stronger by the Day to test it for one month, and now, almost six months later, Im still a member because I love the programming. MONTHLY $9.99$0.50 per Workout yearLY $99.99, Check out all of our training and programming offerings. Begin in a standing position. Lower yourself toward the ground as far as possible, keeping the 90 degree angle. Press yourself to the end of the range of motion, pause for one second and return to the start position. From there, you have the ability to upload a front, side, and backphoto. We aim to connect aspiring or current lifters with training partners, coaches, information, and motivation that will propel lives and health. 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. 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. Standing on one leg with knee slightly bent, perform a stiff legged deadlift, extending the free leg behind you for balance. Continue descending until you feel a light to moderate stretch in your hamstrings and/or glutes. Extend one arm out in front of you and the opposite leg out behind you while maintaining a neutral spine. While maintaining a slight elbow angle, pull the band down towards your waist. Banded Front Raise; Front Plate Raise,Cable Front Raise; DB Overhead Press. Perform the prescribed number of repetitions, then switch sides and repeat. Aim to maintain a straight line in your body, from feet to knees to hips to shoulders. 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. In a standing position, set up a band in a high position. Starting standing upright with feet together, reach one foot back and perform a lunge. Get in an upright seated position facing a cable pulley, with handles attached at the low position. Hold this top position for the prescribed amount of time, scaling weights lighter if needed good options here can be holding smaller DBs than usual, holding light change plates (2.5lbs / 1kg or less), or holding a pair of filled water bottles. Repeat for the prescribed time or repetitions. Ascending sets refer to sets where we increase weight where possible with each passing set. 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. Set up in a modified pushup position with forearms and knees on the ground. Refer to our Video Library and written resources for more information on this more technical lift. Unlike a Close Grip Push-Up variation, expect your arms to flare out slightly wider than the usual tucked-close-to-the-torso position we aim for. Pause momentarily and allow a light stretch of the hips and groin, before returning to a plank position and alternating legs. Then, repeat in the other direction. Curtsey Lunge; B-Stance Squat; B-Stance Hip Thrust; B-Stance Glute Bridge; Split Squat, Bulgarian Split Squat, Front Foot Elevated Split Squat; Walking Lunge, Alternating Lunge; Reverse Lunge; Box Step Up. Standing or Machine Shrug variations; Heavy Farmer Walks or Yoke Carries. 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). Lying on the ground with a swiss ball at your feet, set up with your heels on the ball and your legs fully extended. Return to the starting position and repeat. Control the descent and do not make contact with the ground. With that said, we still suggest keeping some angle less than 90-degrees between arms and torso. Blackburns; Face Pulls; Prone I-T-Y-W; Rear Delt Flyes; Band Pull-Aparts; Any other upper back, shoulder health, and external rotation exercises. Maintaining a fairly upright torso position, descend in a squat until you reach parallel depth (hip crease below top of the knees). Can I change things around?. 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). Bend elbows to descend the torso, hips and chest to lower your chest, coming close to touching the elevated surface. Banded Bicep Curls; Banded Isometric Bicep Curls; Banded Hammer Curl; Banded Bicep 1.5-Rep Curl; 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. Press yourself the the end of the range of motion, pause for one second and return to the start position. Keep lower leg in contact with the floor. If you dont have access to a box, you can perform these onto a sturdy bench, ledge, or stairs. 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. Years and never seen such a huge improvement in my biceps % of your Curls... Tighten the upper back, Raise arms overhead and extend hands and feet roughly hip apart... 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