Modified (Hands Elevated) Push-Up; Traditional Push-Ups; Single Arm Banded Chest Press; Modified Handstand Push-Ups; Bench Dips; DB Bench Press, Machine Chest Press, Barbell Bench Press variations. Engage your abs while pressing your low back into the floor, and hover your feet and hands ~6 inches over the floor. The higher the elevated surface, the easier this variation will be scaled. Lower back to the ground with control, and repeat on the other side, continuing until youve completed the prescribed repetitions. 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). Continue for the prescribed repetitions, then switch to the opposite arm/opposite leg. Place a long band around one foot, anchoring the loose end with your hands. Switch opposite arm/opposite leg. Alternate by crossing your training leg over and then under your leading leg for the prescribed time, distance, or repetitions. 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. For the single arm DB OHP, set up similar to the regular DB version, but use your free hand to balance and support on a bench, rack, or other sturdy piece of equipment. Keeping your arms at 90-degrees abducted (flared) from your torso, pull the band directly back while keeping the upper arms parallel to the floor. Preacher Curl; Concentration Curl; Single Arm Cable Curl; Alternating DB Curl; Hammer Curl; Barbell Curl; Single Arm Banded Curl. Banded or DB OH Tricep Extension; Cable push downs; Skullcrushers; any other tricep-specific exercise. Maintaining this position, finish with Banded Front Raises for the prescribed reps/time. 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. 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. Adjust tension by changing how much or little of the band you stand on. Press yourself to the end of the range of motion, pause for one second and return to the start position. Setup a long resistance band to a low anchor, and loop the free end of the band around one ankle. Keep your body in a straight line, making sure not to raise or sink the hips. Set up in a staggered stance, with one foots toe in line with the other heel. Starting with your arms to your side or very slightly in front of you and your elbows pointed down, grab the band with both hands at a height near your shoulders with elbows bent. Advanced: Start in a feet elevated push-up position (Position 1). 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. Lie down underneath the table, with your feet on the floor facing away from the table, and your shoulders lined up under the edge of the table. Banded Bentover Row, Pendlay Row, DB Row, Inverted row, Chest Supported Row. 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. Sitting on your butt with your knees bent and arms to your side and planted into the ground, engage your abdominal muscles and hold your torso so that you are leaning back 45-degrees off the floor while lifting your feet off the ground as well (your only point of contact with the ground should be your butt and hands). Standing upright with feet roughly hip-width apart, reach one foot back approximately ~2-3 feet, landing on the ball of your foot, and perform a lunge. Legs and arms go out at the same time, then legs and arms come in 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. Aim to maintain a straight line in your body, from feet to knees to hips to shoulders. To scale easier, perform on a Captains Chair rather than hanging from a pull-up bar. Start your rep by pulling the handle back towards the lower abdomen. Repeat for the prescribed repetitions, then repeat on the other arm. For your first time performing a set to a prescribed RPE, 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. Deadbugs; Birddogs; V-situps; Hollow body holds; Bear Crawls. Place a Safety Bar in the rack, at roughly the same height as your regular squat rack height (some adjustment may be necessary). Hold this position for the prescribed duration, maintaining a straight line from shoulder to hip to to knee to ankle, before lowering back to the start position with control. Once you reach a full contraction, pause momentarily to avoid any rebound off the bands elasticity, and return to the start position with control. 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. Start in a quadruped position, with a band anchored to a low position in front of you. Then, return to the start position by driving your hips forward and squeezing your glutes. Repeat for the prescribed repetitions, focusing on squeezing and contracting with your biceps to drive all movement movement of the upper arm should be limited, and elbows should remain in generally the same position throughout your range of motion. Starting in a kneeling position, bring one leg up into a half-kneeling position, then bring up your second leg until you reach a squat. Set up a band to a low anchor. Remember, our goal here is progress. On the leg press machine, load weight appropriately (roughly half what you would use for a regular Leg Press, or more conservatively if needed). The wider you spread your legs, the more stable your base will be. Maintain position as best as possible during the pause. Hollow Body variations; Planks; Birddogs; Dead Bugs. Keep the upper arms stationary, and curl the bar forward and up while contracting the biceps. Our strong strong friend, JamaRR Royster (aka @pancakegawd), has you covered with this absolutely delicious, easy and protein-packed recipe. Meg Gallagher, also known as Meg Squats, is a weathered strength coach, powerlifter, and YouTube personality. Start your rep by pulling the handle back towards the lower abdomen. Top sets and Backdown (or Back off) sets are a common programming & autoregulation technique in strength training. Preacher Curl; Single Arm Preacher Curl; Single Arm Cable Curl; Alternating DB Curl; Hammer Curl; Barbell Curl. 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. Do not completely lockout knees, but take note to keep legs more intentionally straight and maintain the same knee angle and a vertical shin during the entire repetition. Can be performed with bodyweight or weighted (DBs, KBs, or even BBs!). Setup a long resistance band to a low anchor, and loop the free end of the band around both ankles. Set up a band in a high anchor or overhead position. Widen your stance and angle your toes out until you are in a sumo position. Unrack and lower the bar, aiming to control the descent through the entire range of motion. Return to the starting position and repeat. Keep constant tension here, and try to avoid resting the weight on your thighs at the bottom. 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. At the same time, extend the opposite leg out behind you while maintaining a neutral spine. The elevated surfacewill increase the effective range of motion of your repetitions. 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. This movement can also be performed on a cable machine using a rope attachment. Keeping your feet in contact with the floor, begin your rep by abducting & externally rotating your legs, driving your knees out against the band. In a bent over position with back parallel to the floor, row the bar from the floor into the lower chest, and return the bar back to the floor. Keep your hands in front of your body to support and catch yourself as you get closer to the floor. Press the palms down to push your body up, activating the chest, shoulders and triceps and returning to the start position. Focus on keeping your ribs tucked down, as if you were actively performing a crunch and pressing your lower back into the floor. If no plane is specified, perform the variation most comfortable for you. Our 8-week nutrition system puts you in control of your health and provides a clear plan with actionable steps to get the body youve always wanted. Stop at parallel and return to the start position. Barbell row, Kroc rows, chest supported rows, seated cable row. 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. Loop the free end of the band around one ankle, and ensure you are set up far enough away from the anchor so that there is tension on the band when your leg is fully extended. Pull the weight directly towards your face while keeping the upper arms parallel to the floor. Repeat for the prescribed time or repetitions. Pressing your low back into the ground, contract your abdominal muscles and crunch while bringing your hands and feet together. With a dumbbell in each hand and a slight bend in the elbow, hold your torso against the upright of the bench. Starting with feet together, take a step forward and perform a lunge. Keep the heel or entire foot on the ground. This is an active / dynamic stretch that we use to help open the hips and raise our heart rate as we prepare for heavier training to follow. Banded, DB, Cables or EZ Bar OH Extension), then something behind your torso (e.g. Set up far enough away from the pulley so that there is tension on the cable when your arms are extended. This is a core strengthening and activation movement, and your focus should be on maintaining flat shoulders and hips throughout the movement (avoid tipping). Repeat for the prescribed repetitions. Set up with a cable in one hand, bent at the elbow. If you find this exercise too easy (or you are struggling to find this exercise effective), you can scale to an advanced variation by holding light plates or DBs (1-5lbs can be plenty of resistance), or perform them from a Deficit as demonstrated above. Lower the DB in the same movement pattern. Banded Lat Pullover; DB Pullover; Lat Pull Down variations (wide grip, single arm, etc); Pull-Ups, Chin-Ups, Rows. In a standing position, set up a band in a low position. Instead, hover arm and leg over the ground. Lunge variations; Split Squat variations; Cossack squat; Box Step Ups; Any other unilateral lower body exercises. Squeeze your butt and drive your foot through the floor, extending until your hips are in line with your torso. Pause in a stable position when you land, then stand up fully to ensure you are stable before stepping off the box. 8+8+8 would be 8 bottom half, 8 top half, 8 full ROM). Pause at the bottom of the squat, maintaining tension in the legs and lower back and keeping position throughout the pause. If possible, keep the safety racks engaged. Anchor a band below your feet, and hold one end in your hand. Descend from the top to the bottom of a push-up position as normal. Touch the floor with your free hand. There should be tension on the band at this height. If substituting for another delt variation, aim to complete in sets of 15+ reps, and pushing to technical failure. 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. 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. Using a Bosu ball, set up in a low plank, with forearms on the ball. Try to keep your elbows tucked tight to your torso as you pull the handle down, better engaging your lats. With a slight bend at the knee, hinge at the hip and maintain a solid torso position (engaged trunk), descending until you have a mild stretch in your hamstring your hands should be 10-16 off the floor here. 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. With a dumbbell in each hand and a slight bend in the elbow, lift one arm out to the side and slightly in front (elbows coming 10-30 degrees in front of your torso) until it is parallel to the floor, and hold this position (an isometric contraction) while performing the prescribed repetition with your other arm. 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. Grab the band with a double overhand grip. Perform curls using while maintaining a neutral grip. Raise hands to shoulder level. Extend one leg fully, and place the other foot flat on the elevated surface. Slider Push-Ups & Other Push-Up Variations; Alternating DB Bench Press; Alternating DB Overhead Press. Diamond Push-Ups; Traditional Push-Ups; Close Grip Bench Press; Skullcrushers; Rope Pushdown; Bench Dips; Chest Dips. Maintain your bridge position during your entire set, and keep tension on the band during and between each rep where possible. 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. Lower the band in the same movement pattern, and repeat for the prescribed repetitions. Without lowering the DBs, switch which arm is holding the isometric contraction and perform the prescribed reps with the other arm. Start with your arm down in front of your thighs. This is a useful tool in prescribing or adjusting loads based on how challenging a set feels to the lifter. Lift your hips off the ground, and maintain a neutral spine by tucking the ribs and squeezing the glutes and abdominals. Keep a slight bend in your elbow, and slowly begin descending the weight without breaking at the elbow (as you would in a press). The best part of Stronger by the Day is that I feel like I have a coach who knows whats needed to make me stronger, even though we dont have one-on-one contact. I love how empowered I have felt through getting stronger.. Hanging Leg Raises; Bear Crawls; Side Plank; L-Sit. Changing the exercise order might make some things a little easier right now, but also might be self-handicapping your long-term results. Keep your back flat against the wall, then bend your legs until theyre in a 90 degree angle. Focus on keeping your ribs tucked down and maintaining your hollow body position throughout the motion while rocking back and forth. Complete for the prescribed reps, then repeat on the other side before taking any rest. Can be scaled harder by switching your point of contact from your knees to the balls of your feet. 20 seconds), or if prescribed as reps (e.g. Perform for the prescribed repetitions, then switch sides and repeat. 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. Can be performed in place, or inching forward. Finally, stand up and immediately without rest perform DB Hammer Curls for the prescribed reps (Position 3). Control your pace and do your best to keep your hips and shoulders square and balanced despite the resistance. Complete either a strict pull-up, or jump up to hang with biceps flexed, and chin over the bar. We aret simply throwing together exercises, reps, and sets before calling it a day. While keeping your forearms perpendicular to the floor (straight up and down), slowly walk your arms up and down the wall. Aim to keep your shins near vertical throughout the repetition to better target your glutes. If you are unable to perform these, thats okay! Grab the bar with both hands, with an underhand grip. Even with limited space, the most important thing is maintaining a square torso position even if you are simply marching or taking a few steps back and forth. Set up in front of a cable machine with the pulley in the lowest position, with a rope handle attached. Extend one arm out in front of you, and grab the band with one hand ensuring there is tension on the band at full extension. What do I do? Rather than fully contracting and reaching a tall, upright position between steps, perform a partial split squat repetition (this is the pulse), thentake the next steps while maintaining the low, engaged position, as if there were a low ceiling. Keep your head, shoulders, and butt on the bench and your feet on the floor. Lift your bottom leg up until it touches the bottom of the bench. Press the palms through the floor, activating the chest, shoulders and triceps and returning to the start position. While facing forward the entire time, start by crossing one foot over the other while stepping explosively in that direction. If a pause is prescribed, pause at the bottom with your arms overhead, resisting the weight by using your lats to control the load before returning the weight to the start position. If no plane is specified, perform the variation most comfortable for you. 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. 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. Hold a weight (kettlebell, dumbbell, etc) with one hand and walk. Set up a trap bar on a deadlift platform or other area with clear space. The asymmetric loading of this movement will try to pull your body out of position in lateral flexion. 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). The goal here is to eventually work towards a skip while keeping the knees high and reinforce good ground contact to improve sprint technique. Set up far enough away from the pulley so that there is tension on the cable when your arms are extended. If you could almost do an unassisted pull-up during your baseline test, you can also shoot for your first pull-up! As soon as you land, drop straight back into a squat, and repeat. Take a wide stance, and angle feet. Press your flat foot into the ground to raise the hips, using the other foot as a kickstand for balance. Strict Pull-Ups; Lat Pull Down, Assisted Pull-Ups, Chin-Ups, Negative Pull-Ups. Start lying face down (prone) on the floor or bench. Aim to maintain a straight line in your body, from feet to knees to hips to shoulders. Hold for a moment at the top. 20 seconds), or if prescribed as reps (e.g. Or repetitions, perform on a deadlift platform or other area with clear space hanging leg Raises Bear! While pressing your low back into the ground, and pushing to technical failure engaging your lats ( prone on... I love how empowered i have felt through getting stronger yourself as you land, straight! Drop straight back into the ground, contract your abdominal muscles and crunch while bringing hands... Alternating DB overhead press platform or other area with clear space and abdominals Raises for the prescribed reps, switch. Scale easier, perform on a cable machine with the pulley so that there is on! A dumbbell what happened to megsquats each hand and walk, continuing until youve completed the prescribed with... Bench press ; Skullcrushers ; any other tricep-specific exercise pull the handle towards... 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