single leg hamstring curl). Raise both arms overhead with a slight bend in the elbow. While maintaining a slight elbow angle, pull the bar down towards your waist. Tuck the ribs and the hips, ensuring you do not hyperextend the spine. There's a reason she has so many followers (and made it on our list . Repeat for the prescribed repetitions. Use your front leg to drive you back up to the start, thinking about pushing that foot into the ground and squeezing that glute. Curl Up Demo Here Stop at parallel and return to the start position. If your initial baseline test was for max reps (either bodyweight or weighted), aim to beat your total rep goal from your baseline test. Begin your rep by contracting your biceps. If you are able to improve your score relative to your baseline test, then we are definitely moving in the right direction, and we are proud of you. While not always the most fun,checkinphotosprovide more data to assistinour coaching process as we work towards your goals. Step away from the anchor until there is some tension in the band when your arm is out to your side and your elbow is bent 90-degrees. Seated DB OHP; Standing DB OHP; Barbell OHP; Viking or Landmine Press; Machine Shoulder/OHP; Front Plate Raise. Set up a band in a high position, and, a few feet away from the anchor, face sideways so that you are oriented 90-degrees from the anchor. For a Feet-Up Spoto Press variation, set up with your competition style (regular) bench press grip. safety squat bars), Banded Good Morning; Banded Sumo Good Morning; Supermans or Back extensions; Reverse hyperextensions; Stiff-Leg or Romanian Deadlifts. Start in a plank position with palms on the floor, slightly wider than shoulder width apart (unless grip width is specified) and balls of the feet on the ground. 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. Place hands out to the side for support. 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. Control the cable on the way back to the start position. Extend your arm by contracting your triceps, until you lockout overhead. Starting in a Superman position prone on the floor, extend until your hands and feet are both raised. 3-Position Cable Curl; 3-Position Banded 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. Start in a quadruped position and curl toes under. For ascending sets, we will prescribe a Set x Rep scheme for the day, as well as a starting intensity relative to your training max. Tricep push-downs; OH Tricep Extension; Dips; Any other tricep exercises. Slowly and with control, lower your hands in a circular motion as far as comfortably possible. Once youve completed all 3 positions for the prescribed repetitions, youve completed 1 set. Then, begin rocking forward and backwards, aiming to maintain your position throughout the entire range of motion. Control your slow negative and keep your back flat. Lift your bottom leg up until it touches the bottom of the bench. Repeat for the prescribed number of repetitions, then bring your arms out at a 45-degree angle from your body (making a Y with your body. Start in a plank position with palms on the floor, with your hands together under your chest index finger to index finger and thumb to thumb, creating a diamond between your hands and balls of the feet on the ground. Cable Rope Hammer Curls; Neutral Grip Curls; Cable Curls; Machine Curls; Any other bicep variation. With a glute band just above the knees, lie on the ground. Pause at the bottom of the squat, maintaining tension in the legs and lower back and keeping position throughout the pause. 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. Plus, I love the Stronger by the Day Facebook community. Your goal throughout the entire range of motion is to keep your hips and shoulders facing square in front of you and resist the rotation. Perform the prescribed number of repetitions, then switch sides and repeat. Lower back down with control and repeat. Stand upright in front of a cable machine, lat pull down, or band attached overhead. With this hand position, we should be aiming to keep your arms roughly 45-degrees from the torso at the bottom. On an incline bench, hold a DB in each hand and press until your arms are extended above your shoulders. Please, check our our site, and our social channels to learn more. The closer you are to being vertical, the harder the push up will be. Cable Flyes; Banded Flyes; DB Flyes; Incline DB / Barbell Bench Press; Push-ups; Pec Deck Machine. Then, lower yourself down so that your heels reach below the platform and you feel a light (but not painful) stretch in your calves. Hold each position for 3 seconds. Lie on floor with feet flat on the ground and place a small block, foam roller, rolled towel, or similar object between your knees. Birddog: Start in a quadruped position. Tempo Front loaded (DB, KB, barbell) squat; Pause squats, any isometric squat work. Set up on a leg press machine, with your feet near the bottom of the platform, and the balls of your feet firmly pressed into the platform. Maintaining a fairly upright position, descend in a squat. Standing upright, hold a dumbbell in each hand with a neutral/parallel grip (palms facing each other). Set up in a staggered stance, and soften the front knee slightly. Using a Bosu ball, set up in a low plank, with forearms on the ball. You should have a straight line from knees to hips to shoulders. 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. Then, lie on a bench (or on the floor) in front of and facing away from the band. To scale this version to an harder variation, perform this exercise with both legs at the same time. 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. Perform the prescribed number of reps (or to failure, if prescribed as an AMRAP). The training block where we focused on biceps was amazing for my biceps. Engage your tricep and push the weight down to straighten the arm. Keep ribcage pulled down and avoid overextension of the back. From a full hang, draw the scapulae (shoulder blades) down and together, raising your body slightly. Maintain your arm and torso position (actively contracting your abdominals), and begin lower one leg down towards the floor. While in the bridge, perform reps of banded abduction, pushing the knees out and returning to the start with control. Any Hamstring Curl or Hamstring Isolation machine; Other hamstring focused exercises (Glute Ham Raise, Romanian or Stiff-Leg Deadlift, etc.). Anchor a band in front of you in a low position. Attach a rope, EZ-bar, or straight bar attachment to a cable pulley machine at the highest position. Slowly lower, while reaching away from the body as you lower. Grip a pull-up bar at shoulder width apart, palms facing towards you (pronated grip). Strict Pull-Ups; Lat Pull Down, Assisted Pull-Ups, Chin-Ups, Negative Pull-Ups. We recommend taking yourphotosfirst thinginthe morning after youve used the bathroom (but before any food or drink). Cable Flyes; Incline DB / Barbell Bench Press; Push-ups; Anchor a band in front of you in a low position. Alt 2-Up, 1-Down Hamstring Curl, as demonstrated in the GIF above). Modified (Knees Down) 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. Pause at the top (for time, if prescribed), and continue squeezing your quads and resisting the bands. DB Curls, Hammer Curl, Cable Curls. Can be performed on either a bench or on the floor, if not specified. 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. Set up a band to a low anchor. Once your torso is near parallel to the ground, reverse the movement and return to an upright position. More than just a program, this course will help you dial in your technique, teach you the hows and whys of training, surround you with a community of like-minded individuals, and build the foundation for a lifetime of progress. 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. Can be modified by performing on knees (scaled easier) or by elevating feet (scaled harder). While keeping your forearms perpendicular to the floor (straight up and down), slowly walk your arms up and down the wall. Then, lie on a bench (or on the floor) in front of and facing away from the band. Bend elbows to descend the torso, hips and chest to lower your chest, coming close to touching the elevated surface. Sun Salutations; Inch Worms; Runners Lunge; Punter Kicks. 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. Raise the hips into a glute bridge, and perform a hamstring curl with one leg at a time by pushing your heel out away from the body, then back to the start position, all while maintaining your bridge position as best you can. Press into the block. Push upward on the sled, unlock the safeties, and lower the sled to a comfortable depth. This can also be performed on a cable machine using a rope attachment and a low pulley position. Heavy Carry; Suitcase Walks; Shrug Variations; Walking Lunges. Finally, stand up and immediately without rest perform DB Hammer Curls for the prescribed reps (Position 3). Continue pulling until your chin passes the bar. Pause in a stable position when you land, then stand up fully to ensure you are stable before stepping off the box. To do a goblet squat, get into your normal squat position with your feet slightly wider than hip-width apart, and your core engaged. Lower and repeat for prescribed reps. Repeat. Clamshells, banded lateral walk, monster walk. Can also be performed on a Belt Squat machine if available, or by attaching weight plates to dip-belt, while straddling two blocks. The start position should be difficult to hold, and you should feel resistance as the band/cable try to pull (rotate) you. Can be performed with DBs, KBs, Band, or a Barbell. Keep knee in a bent position and move the knee away from the midline of the body. Unrack the bar setup in a low bar position. Perform your lunges by taking a step forward with one leg, dropping into a 90-90 lunge position while maintaining your upright torso. Lay on your side with your feet under a bench or elevated surface. 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). 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. Alternate by crossing your training leg over and then under your leading leg for the prescribed time, distance, or repetitions. Laying on your back, raise arms overhead and extend hands and feet, creating a starfish position. Set up in a modified pushup position with forearms and knees on the ground. Can also be performed holding a single kettlebell with one hand, or one kettlebell in each hand. In an open space, run as quickly as possible for the time or distance as prescribed. moving to the third stair) and finish your set. Repeat for the prescribed time or repetitions. 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. As soon as you land, jump back up and bring your feet together and hands back to your sides. ); Leg Press variations (especially glute focused, such as wide stance or feet further in front of you); Step Up, Lunge, or Split Squat variations. 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. Repeat with the other hand, bringing the implement back to its starting point. Lie on the floor face up, with the band in both hands and your arms extended overhead with a slight bend in the elbows. Starting in a plank position with one hand on the floor, and one hand elevated, begin your push-ups. Lie flat on the ground with a dumbbell in one hand. From there, (rather than lowering your arms back down to your sides, as you would in a traditional DB Lateral Raise), keep your arms at the same height and bring them forward until your hands are in front of your torso (horizontal adduction, like a DB Flye). Return to the starting position and repeat. In a split stance position with both feet flat on the floor, and with weight loaded (barbell on back, goblet in front, or one dumbbell in each hand), sink into lunge position, and squeeze your glutes and quadriceps on your front leg to stand back up. Keep your arms long throughout the repetition, allowing the band do add resistance as you squeeze your front foot glute and drive your hips forward and shoulders up. Join thousands of men and women around the world using Megs program to get stronger, more confident, and empowered. Option to scale up by to the modified (intermediate) variation by keeping your hands down by your side rather than overhead. Grab the bar just outside of shoulder width. Walking/Alternating/Reverse Lunge variations; Box step-ups; Flat or Front Foot Elevated Split Squat variations. Stand up straight and hold a dumbbell in one arm, with the weight in front of the thighs. 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. Perform squats to depth while keeping an upright torso with bodyweight or with a light kettlebell. We are focused on communicating to women that being in the gym doesnt always mean they want or need to be less. Focus on movement throughout and in between the reps, not just stretching at the end-range of motions. From there, lower your weights in front of your body with control. Set up in a stance with feet shoulder-width apart, standing on a long resistance band (light or moderate). If you are unable to perform more than 5 Close Grip Push-Ups, we suggest performing as modified (knees down, or hands elevated) to achieve the prescribed reps. While keeping your leg fully extended, raise your top leg towards the ceiling with control, and bring back down. Loop a band around a squat rack or sturdy alternative at approximately shoulder height, or slightly above. Set up in a push-up position. Take a moderately (1-4 per hand) narrower grip than your competition or regular bench press grip. Then, perform the final amount of prescribed reps with both arms at the same time. Lay on your side with your feet under a bench or elevated surface. In the Forward-to-Backward variation, perform one lunge forward, then press back up and step back straight into a reverse lunge that is one rep. Continue for the prescribed reps. Set up with a band anchored at chest height (can be performed standing or half kneeling, as demonstrated in the GIF). 3 sets of 6 reps), hold the position for 2-3 seconds for each repetition before returning to the floor. Half Kneeling Banded Single Arm Lat Pulldown. Select your files, and then click submit. Perform squats to depth while keeping an upright torso. Then, turn around so that you face the anchor and your upper arm is then in front of your torso (position 2), and perform the prescribed rep range. You can opt to extend legs for a more difficult variation. Remember, the goal here is to increase blood flow and prepare yourself (both mentally and physically), not exhaust yourself before even beginning your retest. 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. Support your mid back perpendicular to a bench. Slowly rotate one arm overhead, bringing the PVC pipe over and around your head and body. Side Plank, Paloff Press, DB/KB Windmill, Turkish Getup, Half Turkish Getup. Return to the starting position. These can also be performed weighted by holding a DB or KB (goblet style), pair of DBs or KBs (at your sides), or holding a weighted book bag (worn on your back, held goblet style, or tucked to your chest). 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. Soften the front knee slightly. From there, squat back up until you are fully upright. 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. Aim to get the thigh perpendicular to the floor with each rep.Keep ribs down and glutes tucked, being sure not to get into a hyperextended spine position. Start with your arm down in front of your thighs. 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. Option to supinate grip (palms facing up) for a reverse or underhand band pull-apart. Any unilateral pulling or rowing movements (DB Rows, Cable Rows, Hammer Strength Rows); Lat Pull Over (DB or Cable); Vertical Pulling movements (Pull Ups, Chin Ups, Lat Pull Down); Horizontal Pulling movements (Barbell Rows, Inverted Rows, Chest Supported Rows, etc. To scale this version to an easier variation, modify this exercise to alternate one leg at a time until you reach the prescribed number of reps per leg. 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. Refer to our Video Library and written resources for more information on this more technical lift. Holding a band (pinned under your feet, or attached to a low anchor), set up so there is light tension in the band while your arms are straight down by your side. Set up with the bar above your midfoot (aim for you mid-shoelaces), and get into the start position by reaching down with your arms straight down while hinging at the hip and bending slightly at the knee. Place your bottom elbow and forearm directly under your shoulder and, lift your hips off the ground by driving your top foot down into the bench you should feel the adductor and groin muscles of your top leg working hard. Take a wide stance, and angle feet. Tighten the upper back, brace the core, then pull the bar from the ground up to lockout. Can be performed bodyweight or weighted (typically with DBs or KBs). As quickly as possible for the time or distance as prescribed prescribed reps ( position 3.... Any other bicep variation brace the core, then switch sides and repeat drink.. 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