The back foot should support like a kickstand. Stand and hold a barbell with an underhand grip, palms facing away from your body. Complete for the prescribed reps, then repeat on the other side before taking any rest. Tuck the ribs and the hips, ensuring you do not hyperextend the spine. Set your lower body on a stable surface with your hands on the floor so that youre bent over in a 90 degree position. Lay on your side with your feet under a bench or elevated surface. Can be performed bodyweight or weighted (typically with DBs or KBs). Set up with a band anchored at chest height. To scale this movement, bring your feet closer (easier) or further away/elevated (harder). All AMRAPs are prescribed as a percentage of your Training Max. Any other cardiovascular movement that helps you raise your heart rate,increase blood flow, and provide a dynamic stretch. Step one foot back and across your other leg, while bending the front knee and hip. In pushup position with forearms and balls of your feet on the ground, modify your traditional plank setup by internally rotating one forearm until it is almost 90-degrees (so your fist sits below your opposite shoulder), then raise the unused arm off the ground and hold it straight down by your thigh. If youve been away from the barbell for more than 4 months, you may find a larger decrease is warranted. Hang from the bar, and pull yourself up by pulling elbows down to the floor and flexing biceps. Unless a specific time is prescribed, hold this position for 1-2 seconds, maintaining a straight line from shoulder to hip to to knee to ankle, before lowering back to the start position with control. 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.). Keep constant tension here, and try to avoid resting the cable at the bottom. Romanian Deadlift (BB or DB), Stiff-legged deadlift, Good Mornings, Reverse Hyperextensions, Glute Ham Raise. The higher the elevated surface, the easier this variation will be scaled. Grab the kettlebell with both hands, and return to a standing position by pushing your hips forward and driving your shoulders back. Loop a band around a sturdy upright at knee height, and loop the other end around the back of your front knee. 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. Pause to remove any momentum (or for prescribed duration, if specified), then return to the start position with control, focusing on hingeing at the hips. Hold a weight (kettlebell, dumbbell, etc) in both hands and walk. Band Pullaparts with External Rotation; Prone I-T-W-Y; Blackburns; Face Pulls. Demo Here Begin your banded chest press by squeezing and contracting your pec while pressing the band until your arm is straight in front of you. Breathe, brace your core, and repeat. This variation can be performed with a DB, Band, Cables (rope or single handle), as well as standing or seated if not specified. Control your pace and do your best to keep your hips and shoulders square, stacked, and balanced despite the resistance in one hand. Start in a quadruped position. Tighten the upper back, brace the core, then pull the Bar from the ground up to the hips. Each rotation is one rep. Can be performed alternating (as demonstrated in the demo above), or all prescribed reps per side in a row. Set up in front of a cable machine with the pulley in the lowest position, with a rope handle attached. Regular Push-Ups; Bench Dip Mechanical Dropset; 3-Position Tricep Burnouts; Bench Dips; Tricep Pushdowns; DB or Close Grip Bench Press Variants. A strength program is more than just a routine. As a new mom, this program has helped me gain back some confidence as I navigate through getting comfortable with my new body. Aim to keep your hips square in the same position throughout the repetition. Maintaining this position, finish with Banded Front Raises for the prescribed reps/time. Start with your arms down by your side and palms facing up. That could be a paused high bar squat, front squat, heel elevated goblet squat, close stance leg press, or another quad-dominant squat variation). Can also be broken down into Half Get-Ups or Position Repeats to build proficiency and confidence in the movement. Lift your hips off the ground, and maintain neutral spine by tucking the ribs and squeezing the glutes and abdominals. It also doesnt get boring because the cycle focus changes over time, leaving more room for sets and reps to be altered and new exercises to be challenged with., So you just hit a squat or deadlift day, and now youre ready to make a killer brunch at home? 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. Start in a standing position with your feet roughly hip-width apart in front of a low box. This is a scaled version of the traditional Push-Up, and is one of our suggested variation (along with the Hands Elevated Push-Up) to develop broader pushing strength if unable to perform 6+ traditional push-ups. Perform with feet flat on the ground, unless specified otherwise (e.g. I was so happy!. Face a cable setup with a rope handle attached to a low pulley. Can be performed bodyweight or weighted (typically with DBs or KBs). Begin the rep by pushing your hips back , bending at the knee, and allowing your torso to tip forward, focusing on maintaining a strong and rigid trunk as you descend. Squeeze your butt and drive your foot through the floor, extending until your hips are in line with your torso. Extend your arm overhead, ensuring there is some tension on the band before you begin your repetitions (adjust further from or closer to the anchor if needed). ); Push Up Variations; DB Bench Press Variations; Machine Pressing variations or any other upper body pressing movements. Banded Row; Chest-Supported Row; Inverted Row; Single Arm Cable Row, Single Arm Lat Pull Down. Keep ribs down and glutes tucked, being sure not to get into a hyperextended spine position. Begin by descending into the bottom of a squat, then explosively drive back up and jump once you reach a fully extended position. Push-Ups, Modified Hand Stand Push Ups, DB Bench Press, DB Chest Flys. Supinated Grip Inverted Rows (At-Home version); DB Row; Seated Banded Row; Pull Up; Chin Up; Banded Lat Pullover; Half Kneeling or Quadruped Banded Lat Pulldown, Supinated Grip Inverted Rows (At-Home Version). Focus on squeezing and flexing your biceps as you resist the band tension, holding for the prescribed time. Can also be performed with a band if cables are unavailable, by attaching your band to a higher anchor point and/or tilting your torso forward. Banded Lateral Raise; Prone Incline DB Lateral Raise; Prone Incline Y-Raise; Cable Lateral Raise; Overhead Pressing variations; any other shoulder exercises. Blackburns; Banded Face Pull; Band Pullaparts, Prone I-T-W-Y, Rear Delt Flyes. Do your best to time them so that your hands touch together at the same time as your feet land in your wide stance. Control the speed and distance the roller travels by engaging the core. 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. Warm up using an easier scaled version of your working sets. 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. From there, extend your arms out and away from the body. Then, return to the start position by driving your hips forward and squeezing your glutes. 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. Maintain your hip and torso position, and then remove one leg from the press and place it safely out of the track. Press into the elevated foot to raise the hips. Keep your arms straight and hanging down in front of you. Sit back on an incline bench with a dumbbell in each hand. 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. Using a leg press machine, load weight appropriately (taking warm up jumps to your working weight as needed). Stand and hold an EZ Curl barbell with an overhand (pronated) grip, palms facing down/towards your body. 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. Plate Front Raise; DB/Cable lateral raise; Overhead Pressing variations; any other shoulder exercises. Take small steps laterally on one side and complete all reps. Then switch sides. Lower back down with control and repeat. Set up on a hamstring curl machine either seated or lying. Ok to touch shoes or shin if you cannot reach the floor. Return to start position and repeat. Laying on a bench, hold a EZ bar above your body directly above your shoulders. Set your feet about shoulder-width apart and then about 2 ft out from the wall. Complete for the prescribed reps, then repeat on the other side before taking any rest. Starting with feet together, take a step forward and begin to perform a walking lunge. Bend elbows to descend the torso, hips and chest to lower your chest, coming close to touching the elevated surface. Tuck the ribs and the hips, ensuring you do not hyperextend the spine. Set up in a staggered stance, with one foots toe in line with the other heel. Replace that hand to the ground, then repeat on the other side. Pause, then return to a half-kneeling position before returning to your knees. Focus on hinging at the hip and keeping the back neutral through the entire movement. Perform these with your strongest grip width, maintaining head, shoulder, and hip contact with the bench and your feet pressed on the floor unless specified otherwise (e.g. To find your starting Level, check out our information page at this link here. 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. stack of textbooks). Repeat. 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. Can also be performed seated. Can also be performed with a cable & rope attachment (or a band) rather than a DB. 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. Lower the Bar in the same movement pattern. With a handle in each hand, step forward so there is some tension in each arm. Bend the knee on the same side as your kettlebell and press that foot into the ground. As you reach up and extend your arm to grab the band, there should be some tension on the band before you begin your pull adjust further from or closer to the anchor as needed. Bend elbows to descend the torso, hips and chest to lower your chest to the floor, coming close to touching the ground. 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. The closer you are to being vertical, the harder the push up will be. Return the the starting position and repeat. Prone 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. Banded Glute Kickback; Glute bridge variations (banded, single leg, etc. It can take months and/or years of dedicated training for many lifters to get their first pull-up. 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 bench press-width apart. 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. The higher bar positioning allows for a more upright torso angle during the squat, placing more emphasis on the quadriceps. Hold the loose end of the band in one hand, and step back until there is light tension on the band when your arm is extended in front of you. 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. Focus on squeezing and flexing your biceps as you resist the band tension, holding for the prescribed time. 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. Can also be performed on a Belt Squat machine if available, or by attaching a dip-belt to a cable rack with a pulley set to a low position. 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. 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. Also known as Spider Curls. Press back up to standing by pushing your feet into the floor and your shoulders back into the bar. Repeat for the prescribed repetitions. 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