Tuck the ribs and the hips, ensuring you do not hyperextend the spine. Hanging Leg Raises; Bear Crawls; Side Plank; L-Sit. Clamshells, banded lateral walk, monster walk. Repeat in reverse, moving one arm then the other from hand to forearm back to Low Plank. Quad-dominant barbell squat variations (high-bar squat, safety bar squat, etc. Aim to keep your shins vertical throughout the repetition to better target your glutes. Alternating Side Lunge; Pistol squat; Single Leg Press; any other unilateral lower body movement. We arent trying to go all the way to absolute or technical failure, but we still want to really challenge ourselves and use these as a barometer of our directional progress. 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). Reach up and hold onto the table, with your hands spaced shoulder-width apart. Hold the band with one hand, pointing your elbow directly behind you so that your humerus (upper arm) is parallel to the floor and positioned behind your torso). Rotate your trunk towards the ground on your kneeling side. Shaker Cup from the GIF) by one hand. Banded Front Raise; Front Plate Raise,Cable Front Raise; DB Overhead Press. If your primary (main) squat is already High-Bar and the program prescribes High-Bar Squats at another time in the week, you may perform them again, but we would recommend considering an alternative variation. Inverted Row (Regular Grip); Pronated Grip Inverted Rows (At-Home version); DB Row; Cable Row; Chest Supported Row; Machine Row; Pull Up; Chin Up; Lat Pull Down. Repeat the movement in reverse (up the front, arms abduct to a T shape, then back down to your sides). Raise hips off the floor until your body forms a straight line. Continue for the prescribed number of repetitions. Can be further scaled easier by raising from your forearm up to your hand (with a straight arm and locked elbow). Option to scale down by using the modified variation by tucking your knees and holding them to your chest while performing your rocks. Can be performed with bodyweight or weighted (DBs, KBs, or even BBs!). Place a glute band just above or just below the knees. You should remain in constant tension here, not allowing the bar to rest on the chest at all. From there, you can screenshot still-frames of your video to be used for yourcheckin. Pull the weight directly towards your face while keeping the upper arms parallel to the floor. 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.). Hinge at the hip and bend at the knee to get in a pulling position where shins are perpendicular to the floor. Return the the starting position and repeat. With a bit of space in front of you, perform high knees by driving one knee up to wards your torso, then alternate and perform the same movement with your other leg before the first foot touches the floor. 3. Once you get to the bottom, drive back while squeezing and flexing your quads. 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. Slowly lower, while reaching away from the body as you lower. Finally, step closer to the cable rack until you are almost standing above the pulley, and keep your upper arm directly by your torso perpendicular to the floor (position 3). Set your lower body on a stable surface with your hands on the floor so that youre bent over in a 90 degree position. Set up in a cable rack with the pulleys set at roughly shoulder height. Loop a band around a squat rack or sturdy alternative at approximately shoulder height, or slightly above. Laying on the ground on your side, bend your knees 90-degrees while maintaining extended hips you should have a straight line from knees to hips to shoulders. Complete for the prescribed reps, then repeat on the other side before taking any rest. On a flat bench, hold a DB in each hand and press until your arms are extended above your shoulders. Unlike a Romanian Deadlift, we tend to think of this lift as bottom-up (starting from the floor), focused on reaching the butt back, maintaining a constant knee angle, and focusing on hinging at the hip. Good Morning; Banded Good Morning; Supermans or Back extensions; Reverse hyperextensions; Stiff-Leg or Romanian Deadlifts. Hold a wall or squat rack for balance if needed. You should be far enough away from the anchor that there is some tension in the band even at rest with arms overhead. Keep thumbs up towards the ceiling. Set up with a wide stance (feet externally rotated) and hands inside of your legs, with a long resistance band looped around your feet and pulled up over your head and resting on your shoulders/upper back. Because of this, our programming isnt like a static routine where you train a specific movement or body part a fixed number of times per week. Pause in a stable position when you land, then stand up fully to ensure you are stable. Laying on a bench, hold a EZ bar above your body directly above your shoulders. Wall Sit; Low-Ceiling Lunges; Other Lunge or Split Squat Variations; Box Step Ups. Try to maintain constant tension throughout the set, not resting the DBs until all reps are completed. 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. Diamond Push-Ups; Traditional Push-Ups; Close Grip Bench Press; Skullcrushers; Rope Pushdown; Bench Dips; Chest Dips. Goblet Squat with Adduction; Side Lying Single Leg Adduction; Cossack Squats; Glute bridge variations (banded, single leg, etc. This is a more advanced Push-Up variations we will cover, and is very tricep dominant. Tricep push-downs; Skullcrushers; OH Tricep Extension; Dips; Any other tricep exercises. The band will add pressure to your forearms to adduct (come towards your midline), and your goal is to resist that pressure (through abduction) throughout the range of motion. 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. Can also be performed seated. 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. Setup a barbell on a squat rack at about elbow height. Then with control, return them to their starting position. Romanian Deadlifts, Good Mornings, Reverse Hypers. The training block where we focused on biceps was amazing for my biceps. Front loaded (DB, KB, barbell) squat; Belt Squats; Leg Press or Hack Squat; Leg Extensions. Walkout, and hinge at the hip by pushing your hips back. Spanish Squats; Single Leg Extensions; Goblet Squat; Front loaded (DB, KB, barbell) squat; Belt Squats; Leg Press or Hack Squat. ); Pause lower body compound exercises (leg press, hack squat machine, goblet squat, etc.). For a Feet-Up Spoto Press variation, set up with your competition style (regular) bench press grip. The goal here is to start your workout with some general movement, and get a little sweaty and breathy before we move onto our heavier lifts for the day. Maintaining a fairly upright position, descend in a squat. While at the peak of your rep (and in the air), clap your hands together, then return them to the position and catch yourself before you descend into your next rep. Perform with feet flat on the ground, unless specified otherwise (e.g. Before we go further, we want to start by emphasizing the importance of cultivating an environment of trust, safety, respect, and confidentiality. 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). Begin performing curls with your banded arm for the prescribed reps. Set up by wrapping a band around an upright pillar or column, and step one foot into the loose end of the band so that the band wraps behind your knee. If your baseline test is 5 reps, you can perform sets of 2 or 3 reps, but try to get at least 10 total reps. Lat Pull Downs; Inverted Rows; Any other back & lat movements. Aim to keep your flat foot shin vertical throughout the repetition to better target your glute on the flat foot side. Hold it and continue squeezing while at the top (aiming for 2-4 sec each rep unless specified otherwise), then repeat for the prescribed repetitions. At the end of your hammer curls, youve completed one set or round of this exercise grouping. Fold down as far as you comfortably can. Keep the upper arms stationary, and curl the bar forward and up while contracting the biceps. 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. Begin performing curls with your banded arm for the prescribed reps. 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. Keeping your arms extended, pull the band/rope across your body from shoulder to hip (high-to-low) or hip to shoulder (low-to-high). Standing Banded Lat Pullover; Cable Lat Pullover; DB Pullover; Lat Pull Down variations (wide grip, single arm, etc); Pull-Ups, Chin-Ups, Rows. With this hand position, we should be aiming to keep your arms roughly 45-degrees from the torso at the bottom. Start by facing forward, and maintain a relaxed pose for a few seconds. Avoid breaking at the hip and hyperextending through the spine. Now that youre in your modified high plank position, with controlled, intentional movement, lift one hand off the ground and bend at the elbow until that hand touches your opposite shoulder. Aim to maintain a straight line in your body, from feet to knees to hips to shoulders. Its the only reason for me to come back to Facebook and check it daily. Perform the prescribed number of reps (or to failure, if prescribed as an AMRAP). Keep your eyes on the kettlebell. Seated DB OHP; Standing DB OHP; Barbell OHP; Viking or Landmine Press; Machine Shoulder/OHP; Front Plate Raise. Check out all of our nutrition and coaching offerings. Squeeze the shoulder blades together and raise each dumbbell out and up away from the torso. Reverse grip shoulder pass through, Around the World, Down Dog Position. Try to keep your elbows tucked tight to your torso as you pull the handle down, better engaging your lats. Take a breath into the pit of your belly, think of expanding your trunk (creating 360-degrees of pressure around your abs and lower back), and begin your descent by breaking at the knees and hips at the same time. Keep your hands in front of your body to support and catch yourself as you get closer to the floor. Start in a plank position with palms on the floor, aiming for ~0.5-1 hand-width per side wider than your normal push-up grip, and balls of the feet on the ground. 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