Repeat. 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. To scale to a more challenging intermediate variation, perform Hanging Knee Tucks on a pull-up bar. Birddog Demo Here, A series of 3 core exercises performed in a row: the Curl-Up, Side-Plank, and Bird-Dog. OH Tricep Extension (DB/Band/Cable with both arms); Single Arm Cable Push Downs, Single Arm DB Skullcrushers; Single Arm DB/Band OHP. Lift your hips off the ground, and maintain a neutral spine by tucking the ribs and squeezing the glutes and abdominals. Barbell Bench Press Variations (competition-style, close grip, wide grip, incline, decline, etc. Put hips down and bring hands to meet them. From this contracted position, slowly lower back to the dead hang start position with control. Then, stand up with the weight, ensuring to maintain a strong, square torso. For alternating lunges, return the front foot to meet the back. Close Grip Push-Ups; Traditional Push-Ups; Close Grip Bench Press; Skullcrushers; Rope Pushdown; Bench Dips; Chest Dips. 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. Set up in a pushup position with forearms and balls of your feet on the ground. Set up in a pushup position with forearms and balls of your feet on the ground. Hold for the prescribed duration, then lower back to the ground with control. While holding this engaged trunk/core position, extend your legs out in front of you while spreading your arms wide, then bring your knees to your chest as your wrap your arms forward around your knees. 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. ); Goblet Squats; Other quad-dominant compound movements (hack squats, narrow stance leg press). 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. 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. Soften the front knee slightly. Once youve identified your starting level, perform a baseline test on your first available session (even if you join us mid-cycle). It motivates me indirectly., The biggest thing Ive gained from being in Stronger by the Day is the mindset that less is more. Return your hand to the ground with control, then repeat for the opposite side. Banded Front Raise; Front Plate Raise, DB Front Raise, Cable Front Raise; DB Overhead Press. Then, lower yourself down so that your heels reach below the elevated surface until you feel a light (but not painful) stretch in your calves. Raise both arms overhead with a slight bend in the elbow. Bench Dips; Push-Up Mechanical Dropset; Tricep Push Down; Tricep Kick Back; Skullcrushers; BW Tricep Extension. Control the descent of the bar path, and rather than lowering all the way until the bar touches your chest, pause the bar before it makes contact, about 1 inch above your chest. Then, lower yourself down so that your heels reach below the platform and you feel a light (but not painful) stretch in your calves. Lift your hips off the ground, and maintain a neutral spine by tucking the ribs and squeezing the glutes and abdominals. Keep your head, shoulders, and butt on the bench and your feet on the floor. Stand up straight, with a long resistance band looped around your feet and holding the loose end with both hands. 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. Return to the starting position and repeat the process for the prescribed number of reps. Switch legs, and repeat to complete your set. Can be performed with both arms or single arm, as demonstrated above. ); Leg Press variations (especially glute focused, such as wide stance or feet further in front of you); Step Up, Lunge, or Split Squat variations. Then immediately drop to Position 3, dropping to your knees and finishing your set. In these variations, you still press as explosively as possible and even aim for your hands to come off the ground, but you do not move them away from their position under your shoulders between reps. Set up a barbell in a squat rack at the same height as you would for a traditional back squat. Hold a weight (kettlebell, dumbbell, etc) in both hands and walk. 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. Stand a few feet away from the anchor, facing sideways, orienting yourself 90-degrees from the resistance. Paused barbell squat variations (low-bar, high-bar, front squat, safety bar squat, etc. Start in a quadruped position on a bench holding a dumbbell in one hand. Focus on minimizing movement of your body, allowing your shoulders and arms to pull the band/rope and using your trunk to resist any rotation or twisting of the torso while the band tries to pull you towards the anchor. If possible, keep the safety racks engaged. Standing on one leg with knee slightly bent, perform a stiff legged deadlift, extending the free leg behind you for balance. Slowly lift weights out to the side until your arm is parallel with the floor. In an open space, run as quickly as possible for the time or distance as prescribed. Continue dipping down until your shoulders are at or below your elbows, as comfortable, then press yourself back up by straightening your arms until you are back at the top. Lift the weight straight up toward the chin, leading with the elbow and keeping the weight close to the body. This is a fairly advanced movement. Once your forearms have reached a vertical position, pause, and reverse the movement, controlling the resistance on the way back to the start position. Set your feet on a stable surface with your hands on the floor so that youre bent over in a 90 degree position, with your legs extended and your hips as stacked above your shoulders as possible. Lower back down and repeat. Starting with a bench perpendicular to your body, grip the surface or edge of the bench with your hands. Standing facing the anchor, holding the band with both hands. Continue descending until you feel a light to moderate stretch in your hamstrings and/or glutes. On cable pulldown machine, choose a straight bar attachment, and hold with both hands using a supinated (underhand) grip. Return to start position and repeat. For 2-Up, 1-Down Hamstring Curls, set up on a hamstring curl machine (seated or lying). 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. Perform these with an overhand grip unless specified otherwise, such as neutral grip or supinated (underhand) grip. Perform the prescribed number of repetitions, then switch sides and repeat. Laying on your back, raise arms overhead and extend hands and feet, creating a starfish position. Can be further scaled easier by raising from your forearm up to your hand (with a straight arm and locked elbow). 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. Set up in a pushup position with hands and balls of your feet on the ground, with a light DB, KB, or other small object (e.g. 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. Laying on a bench, hold a EZ bar above your body directly above your shoulders. Can also be performed with resistance, using a band (as demonstrated above), or holding a DB/KB above your shoulders. Can you change the exercise order? Can be loaded with barbell, DB, KB. 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. Find a stretch of floor that is relatively low friction (something like wood or turf, not rubber or asphalt). Start standing upright with a DB in each hand, and feet roughly hip width apart. one lifter may hit 5 reps at 85% while another may hit 12), this process of refining your Training Max based on the weekly guidelines will ensure youre making the most out of your training even if your Training Max veers away from that 2-3 repetitions starting point. Stand upright, with your hand on a sturdy wall, beam, doorframe, or squat rack for support. 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. Use a stair, low box, or other stable surface (e.g. For standing DB OHP, set up in a stance shoulder-width apart, clean the DBs up to your shoulders, and press overhead. Then, return to the start position by driving your hips forward and squeezing your glutes. Stand up straight and hold two dumbbells with arms down and the weight in front of the thighs. For a more comprehensive overview, check out our longer YouTube instructional video linked here. Repeat the movement in reverse (up the front, arms abduct to a T shape, then back down to your sides). Repeat for the prescribed repetitions, lowering with control and touching the ground softly, then repeat on the other side. Standing on a long band, grab a loose end in each hand. If you are unable to perform these, thats okay! Lie on floor with one foot flat on the ground and the other with only the heel on the ground (B-stance). Focus on keeping your ribs tucked down and maintaining your hollow body position throughout the motion while rocking back and forth. Alternate legs each set. 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. Return to start position and repeat. 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 (wide grip). 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. Remember: this is a deadlift, not a squat. 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. While holding this engaged trunk/core position, extend your legs out in front of you, then returning your knees to your chest. 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 an incline bench or row machine setup to support the chest so you can take your lower back out of the movement. Sit on the floor or a seated cable machine and hold a straight bar attachment with a wide overhand grip. Without moving your upper arm, contract your triceps and hinge at the elbow, pressing down in a controlled manner until your arms are straight and elbows extended. , arms abduct to a T shape, then lower back to start! 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