Aim to keep your shins vertical throughout the repetition to better target your glutes. 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. Tricep Pushdowns; DB Tricep Kickback; Bench Dips; Skullcrushers. Elevating your heels will create greater forward knee travel as you maintain your upright torso, meaning more quad-focus and knee flexion during your repetition. Perform a normal (concentric) hamstring curl by actively contracting the hamstrings with both legs on the pad until your knees are fully bent, then using a single leg, perform a slow controlled eccentric (from bent to knee to extended leg) over 3-4 seconds back to the start position. Once you reach the top (DBs near your shoulders), rotate your wrists and DBs so that your palms now face down. Plus, I love the Stronger by the Day Facebook community. Starting from an upright position with both feet together, take a step out wide with one leg into a wide stance and descend into a squat while shifting your weight to the active leg. 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. Start standing upright with a dumbbell in each hand, and feet roughly hip width apart. Set up under a strong, sturdy table or desk (if possible, ask a partner or family member to spot by supporting the table and ensuring it doesnt tip). This is a three-exercise giant set, intended to be performed continuously with no rest in between exercises. Setup beside a box that is roughly knee-height. Focus on keeping your ribs tucked down, as if you were actively performing a crunch and pressing your lower back into the floor. Can be performed in place, or inching forward. Begin your rep by contracting your biceps. Can also be performed seated. Return to the start position and repeat. Start in a standing position with your feet roughly hip-width apart in front of a low box. bench or chair), with a long resistance band setup to a low anchor in front of you. Place your forearm on the ground with your elbow directly under your shoulder, then raise your hips off the ground. Start on a quadruped position on hands and knees. Stand a few feet away from the anchor, facing sideways, orienting yourself 90-degrees from the resistance. Banded Bicep Curls; Banded Isometric Bicep Curls; Banded Reverse Grip Curl; Banded Bicep 1.5-Rep Curl; Banded Bicep Curl 21s; Holding a band with a pronated, overhand grip (band pinned under your feet, or attached to a low anchor, palms facing the floor), set up so there is light tension in the band while your arms are straight down by your side. Press your feet and hands into the ground at the same time to raise the knees. Press into the elevated foot to raise the hips. 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. To scale to the easiest variation, perform on a Captains Chair rather than hanging from a pull-up bar. Perform these lying face down flat on the floor or on a bench. Begin your rep by contracting your biceps to perform curls. 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. Stand up straight and hold a dumbbell in one arm, with the weight in front of the thighs. We have free programs, customized plans, and awesome videos on our social channels. Box Jumps; Jump Squats; Medicine ball Throws; Belt Squats; Leg Press or Hack Squat. Bridge up by squeezing your glutes until you are in a straight line, from shoulders to hips to knees to ankles. Return both feet together, and then repeat with the other foot. Shaker Cup from the GIF) by one hand. Can be further scaled easier by raising from your forearm up to your hand (with a straight arm and locked elbow). 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. 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. Concentration Curl; Single Arm Preacher Curl; Cable Curl; Alternating DB Curl; Hammer Curl; DB Iso-Hold Curl; Single Arm Banded Curl. Descend your torso back until youre roughly 45-degrees off the floor (think half-way through a sit-up). Drop into a squat position, place your hands on the ground, then kick your feet back into a plank position while keeping your arms extended. Actively engage your abdominal muscles by keeping your ribs pulled down and your pelvis tucked under your hips. Laying on your back, raise arms overhead and extend hands and feet, creating a starfish position. 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. Aim to keep your shins near vertical throughout the repetition to better target your glutes. You should have a straight line from heels to knees to hips to shoulders. Return to the start position by pushing the feet through the floor while squeezing your glutes and pushing your hips forward, driving your upper back into the band until you are standing upright again. Tuck the ribs and the hips, ensuring you do not hyperextend the spine. Stop at parallel and return to the start position. Complete either a strict pull-up, or jump up to hang with biceps flexed, and chin over the bar. Side Plank: Get into a side plank position and raise + hold for 7-10 seconds, then lower back to the ground with control. Lie flat on the ground with a dumbbell in one hand. DB Curls, Hammer Curl, Cable Curls. Lat-pull down, assisted pull-ups, chin-ups, negative pull-ups. Once youre fully upright, thats the end of your repetition repeat for the prescribed reps. Thrusters, Renegade Rows, Squat Jumps, Jumping Lunges. Lower the weight with control again behind your head to return the weight to the start position. Before the Barbell is our eight-week training intensive to transform you from total novice to a confident and competent lifter. Carries are always counted by time, so do not rush. Focus on squeezing and flexing your biceps as you resist the band tension, holding for the prescribed time. Starting Position: Lie on the floor with one kettlebell in one hand. Single Arm Banded Away 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. If you do not have access to cables, you can perform these variations with bands. Skullcrushers; OH Tricep Extension; Dips; Any other tricep exercises. Repeat for the prescribed number of repetitions, then rest. Put your weight on the front foot and hinge at the hip and push your hips back. Using a bench or box, place same side knee and hand on the surface. Repeat for the prescribed time or reps. This is a useful tool in prescribing or adjusting loads based on how challenging a set feels to the lifter. The elevated surfacewill increase the effective range of motion of your repetitions. Set up in a conventional deadlift position, with a kettlebell between your feet. Can be further scaled easier by raising from your forearm up to your hand (with a straight arm and locked elbow). If possible, keep the safety racks engaged. Focus on keeping your ribs tucked down and maintaining your hollow body position throughout the motion while rocking back and forth. Maintain an extended arm position and raise the weight from in front of your hips/thighs to up over your head. Set up in a modified pushup position with hands and knees on the ground. To find your starting Level, check out our information page at this link here. Strong Strong Friends began at a small gym where a few strong people came together, lifted, competed, and ate greasy cheeseburgers after. Select your files, and then click submit. single leg extension). Hold and squeeze at the top, then lower to the start position. Hollow Body variations; Planks; Birddogs; Dead Bugs. Lie on floor with knees bent and soles of feet pressed together. Lay on your side with your feet under a bench or elevated surface. Set up a band or cable pulley with a single handle attachment in a low position. Start in a standing position with your feet roughly hip-width apart. Set your lower body on a stable surface with your hands on the floor so that youre bent over in a 90 degree position. Using bodyweight or a PVC Pipe, slowly start to lower the upper body by tucking the chin and rolling down, one vertebrae at a time. Keep the upper arms stationary, and curl the bar forward and up while contracting the biceps. The more that you pull in line with your shoulders, the more directly you will target your rear deltoids. Can also be performed facing a cable rack, holding onto a single hand attachment fixed to a low pulley. Slider Mountain Climbers, Slider Pike, Slider Fallouts, Planks; Hanging Leg Raises; L-Sit. Then, slowly lower your body with control, aiming for ~3 seconds to return to the bottom (if no tempo is explicitly prescribed). Banded Lateral Raise; Prone Incline DB Lateral Raise; Prone Incline Y-Raise; Cable Lateral Raise; Overhead Pressing variations; any other shoulder exercises. moving from the bottom stair to a second stair) and complete the prescribed reps here. Bend at the knee and the hip, placing an emphasis on knee flexion as it will travel farther in front of the knee than your back squat variation. Check out the Blue Lagoon: https://www.bluelagoon.comSONG: Kanye Loves Christmas by Davis Absolute . Return the abducted leg back to your starting position, then perform on the other leg. Perform the prescribed number of repetitions, then switch sides and repeat. Start your repetition by raising one leg just off the floor, and then contract that glute while kicking your heel back and up until your leg is fully extended, holding and squeezing your glutes at the top. You should move through standing, to touching your toes, out to plank, up dog, then down dog, into a lunge and back to touching the toes. Lower yourself toward the ground as far as possible, aiming to keep the 90 degree angle. Replace that hand to the ground, then repeat on the other side. Banded Hamstring Curls; 2-Up, 1-Down Hamstring Curl; Hamstring Curl 21s; Glute Ham Raise; Romanian Deadlift; Stiff-Leg Deadlift. Perform the prescribed number of reps (or to failure, if prescribed as an AMRAP). Repeat for 3-8 repetitions (each rep is a 7-10 second long hold) if rep range is not prescribed, then repeat on the other side. Stand upright with your foot pinning down a long band, holding one side of the loose end in each hand. Lie on floor with feet flat on the ground and a long resistance band hooked around your feet and drawn out across your hips. Perform these with a slow and controlled tempo for the prescribed reps. Band Pullaparts with External Rotation; Prone I-T-W-Y; Blackburns; Face Pulls. The start position should be difficult to hold, and you should feel resistance as the band/cable try to pull (rotate) you. Start your rep by pulling the handle back towards the lower abdomen. 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. 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. Meg Gallagher, also known as Meg Squats, is a weathered strength coach, powerlifter, and YouTube personality. Good mornings; Supermans; Reverse Hyperextensions; Romanian Deadlifts; Laying on your back, raise arms directly over shoulders and knees over hips, with shins parallel to the floor. Lift the 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 (not allowing your torso to move off the bench and rely on momentum). Keep your eyes on the kettlebell at all times. 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. Clamshells, Clamshells with Hip Extension, Fire Hydrants, Banded Lateral Walk, Monster Walk. Lift your hips off the ground, and maintain a neutral spine by tucking the ribs and squeezing the glutes and abdominals. With a slight bend in the elbow and your palm facing towards your midline, slowly raise both arms out to the side until your arms are parallel to the floor and your palms are facing down. From this contracted position, slowly lower back to the dead hang start position with control. Across your hips Hamstring Curl ; Hamstring Curl 21s ; Glute what happened to megsquats raise ; Romanian Deadlift ; Deadlift... 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