Hanging from a pull-up bar, raise your knees until your quads are parallel with the floor, then lower them to the floor again. Standing Banded Lat Pullover; Cable Lat Pullover; DB Pullover; Lat Pull Down variations (wide grip, single arm, etc); Pull-Ups, Chin-Ups, Rows. Hold a KB/DB overhead, in the same hand as your upright knee. Walk the hands out away from your body into plank position, then walk the feet to meet the hands. Before we go further, we want to start by emphasizing the importance of cultivating an environment of trust, safety, respect, and confidentiality. Barbell Curl; EZ Bar Curls; DB Curls; Hammer Curls; Machine Curls; Any other bicep variation. Keeping your torso upright, chest tall, and elbows pointed down, squeeze the lats/armpits and lower the handle to roughly your collarbone level. Keep the elbow overhead locked out at all times, push the hips back and away from the direction of the toes. Continue in one direction for prescribed reps, and then reverse directions. Grab the loose end of the band with both hands, and raise the band above your head with your arms bent and hands behind your head. Unrack and lower the bar, aiming to control the descent through the entire range of motion. Find a smooth, safe surface like carpet or tile to perform the exercise. Then, lower yourself down so that your heels reach below the platform and you feel a light (but not painful) stretch in your calves. Lie down on your back with knees bent and a band around your knees. Set up on a hamstring curl machine either seated or lying. Grab the bar just outside of shoulder width. In a standing position, set up a band in a high position. Your Training Max should be a number you can hit for a confident rep on any day of the week without a doubt (even when you dont feel your best). For the single arm banded OHP, set up similar to the regular banded version, but use just one hand to press against the band. If a hamstring curl machine is unavailable, these can be substituted byusing a band or swiss ball. Start in a plank position with palms on the floor, slightly wider than shoulder width apart (unless grip width is specified) and knees down on the floor. Start with your arm down in front of your thighs. Glute Bridge; Hip Thrusts; Monster Walk; Banded Lateral Walk. Perform this movement for the prescribed number of repetitions, then bring your arms out to the side, externally rotating your arms and making a T with your body. stretching the spine and hamstrings. Option to use a rope, single arm handle, EZ-bar/v-bar, or straight bar attachment unless specified. Shoulder Passs Through, Reverse grip shoulder pass through, Down Dog Position. Put your weight on the front foot and hinge at the hip and knees to squat. Place your top leg on top of the bench. Return to the starting position. Set up a single handle attachment on the low anchor of a cable pulley machine. Repeat for 3-8 repetitions per side, if rep range is not prescribed. This movement can be performed in a number of different planes, whether parallel (as demonstrated here), low-to-high (low anchor with hands finishing together in a high position), or high-to-low (high anchor with hands finishing together in a low position). For Level 3 and Level 4: take 50% of your baseline test (max pull-ups or weighted pull-ups) and complete 4 sets of that amount of reps. For example, if you completed 6 reps, then training calls for 4 sets of 3 reps. For weighted pull-ups, use the same added weight that you used to perform your baseline test for each session. Can also be performed holding a one kettlebell in each hand, or a pair of DBs instead. Lift the weight straight up toward the chin, leading with the elbows and keeping the weight close to the body. Tighten the upper back, brace the core, then pull the bar from the ground up to the hips. 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. 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. Curl Up: Lie on your back with one knee bent and the other extended on the floor. Lying on the ground with a swiss ball at your feet, set up with your heels on the ball and your legs fully extended. We aret simply throwing together exercises, reps, and sets before calling it a day. 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. Option to scale down by using the modified variation by tucking your knees and holding them to your chest while performing your rocks. I feel like I know what I am doing and why, and that makes me stick to the plan rather than under or over train. 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. Think about leading the pull with your elbows, tucking your arms back to your torso throughout the repetition. This is a three-exercise giant set, intended to be performed continuously with no rest in between exercises. Keeping your arms straight, pull the band until your arms are stacked directly over your shoulders (perpendicular to the floor). From a full hang, draw the scapulae (shoulder blades) down and together, raising your body slightly. The higher the elevated surface, the easier this variation will be scaled. Set up a long resistance band anchored to a low position, or stand on one end. Abduct the knees, and come back to the start position. Replace that hand to the ground, then repeat on the other side. You should feel a light stretch in the abdominals. By incorporating RIR into your programming, we can be a bit more nimble and allow for some flexible auto-regulation in your training. Set up in a conventional deadlift position. Bring both feet, bending the knee and hip. Keep in mind that if your bar is loaded with plates smaller than traditional 45lb/20kg plates (or bumper plate equivalents), you may already be pulling from a deficit. Perform squats to depth while keeping an upright torso. Banded Deadlift; Barbell deadlift variations (conventional, sumo, trap bar); Other posterior chain compound exercises (Good Mornings, Romanian Deadlifts, Stiff- leg Deadlifts), Unrack the bar setup in a low bar position. Myself, and my team of awesome coaches dont believe in preying on insecurities to sell ourselves. Programming is always yours to run as you choose, and we arent here to enforce anything. 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. When you press into the floor to drive your body back up to the top, press as explosively as possible, lifting off the ground where possible. Cable Lat Pullover; Banded Lat Pullover; Lat Pull Down variations (wide grip, single arm, etc); Pull-Ups, Chin-Ups, Rows. Complete either a strict pull-up, or jump up to hang with biceps flexed, and chin over the bar. Lie on floor with feet flat on the ground. Keep your head, shoulders, and butt on the bench and your feet on the floor. Control your slow negative and keep your back flat. If you are unable to maintain hand position on the bar, you can use lifting straps to hold on to the bar as shown here, or use a cross arm position with your right hand supporting the bar on your left shoulder, and vice versa. Focus on maintaining flat shoulders and hips throughout the movement (avoid tipping). Supermans; Hollow Body variations; Birddogs; V-situps; Deadbugs. To reach your start position, complete either a strict chin-up, or jump up to hang with biceps flexed, and chin over the bar. Set up with a wide stance (feet externally rotated) and hands inside of your legs, standing on a long resistance band. Were going to dive into some programming ideology below to provide you with more context. Control the weight on the way back to the bottom. Aim to maintain band tension throughout your step. Cable Flyes; Incline DB / Barbell Bench Press; Push-ups; Anchor a band in front of you in a low position. Maintain an extended arm position and raise the cable from in front of your hips/thighs to up over your head. Press into the elevated foot to raise the hips. You should have a straight line from knees to hips to shoulders. Think about pushing the feet through the floor while squeezing your glutes and pushing your hips forward, hingeing at the hips. Keep feet in contact with each other and raise upper knee while also extending at the hips (squeezing your butt and pushing your pelvis forward), like a side-facing frog pump. While keeping your forearms perpendicular to the floor (straight up and down), slowly walk your arms up and down the wall. Perform the prescribed number of reps. Then, lower your feet to the floor while maintaining extended legs (Position 2). Hold each position for 2-8 seconds before lowering back towards the ground with control. The body should form a straight line from head to knees. Sit on the ground with legs extended, feet on sliders, and hands flat on the floor by your hips. These are to be performed with both legs together, unless specified otherwise (e.g. Set up with the bar on your traps. Bridge up by squeezing your glutes until you are in a straight line, from shoulders to hips to knees to ankles. These are to be performed with both legs together, unless specified otherwise (e.g. safety squat bars), Banded Good Morning; Banded Sumo Good Morning; Supermans or Back extensions; Reverse hyperextensions; Stiff-Leg or Romanian Deadlifts. Record your test score, as well use this score for our progression. If you are limited on space, turn around and jump back (rather than continuing to jump in the same direction). Lie on floor with feet flat on the ground, with a box, bench, chair, stair or stack of plates in front of you. Our strong strong friend, JamaRR Royster (aka @pancakegawd), has you covered with this absolutely delicious, easy and protein-packed recipe. Holding a dumbbell or kettlebell in front of your chest, perform squats to depth while keeping an upright torso. Hold a heavy weight (backpack full of books, water bottles, cans, etc.) Alternate steps between left and right. Perform with feet flat on the ground, unless specified otherwise (e.g. These can also be prescribed as a Front Raise Hold. Can you change the exercise order? Bend elbows to descend the torso, hips and chest to lower your chest, coming close to touching the elevated surface. Goblet Squat with Adduction; Side Lying Single Leg Adduction; Cossack Squats; Glute bridge variations (banded, single leg, etc. To scale easier, you can either modify your setup (knees down or hands elevated) while maintaining the close grip position, or you can slightly widen your hand width as needed, while still aiming to keep your elbows tucked close to your torso. For full squat tutorial, see our How to Squatvideo, our Extended Video Library or written guides on this movement. Tricep Push Down; Tricep Kick Back; Skullcrushers; BW Tricep Extension. With the bench upright angle set at ~45 degrees, begin by performing Seated Incline DB Curls for the prescribed reps (Position 1). Unrack the bar across your shoulders, placing it as close to your throat (across your clavicle) as possible while still allowing yourself room to breathe. DB Curls; Single Arm Cable Curl; Barbell Curls; Concentration Curls; EZ Bar Curls; Hammer Curls. Web Design Nottingham. Use both legs to curl the weight back again, and repeat the single leg tempo negative using the same leg, unless specified otherwise (i.e. Can also be performed seated, and/or with specialty bars (eg. Repeat. 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. Tighten the upper back, brace the core, then pull the band from the ground up to the hips. If youre not a yogi, dont worry. The closer you are to being vertical, the harder the push up will be. While not always the most fun,checkinphotosprovide more data to assistinour coaching process as we work towards your goals. 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. Focus on driving your elbows back, squeezing your shoulder blades together during the contraction, and allowing the cable to return to a deep and reaching start position, protracting your shoulders and stretching your lats. Focus on driving your elbows back, squeezing your shoulder blades together during the contraction, and allowing the cable to return to a deep and reaching start position, protracting your shoulders and stretching your lats. 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. If you do not have access to cables, you can perform these variations with bands. Keep constant tension here, and try to avoid resting the weight on your thighs at the bottom. Repeat with the alternate leg leading. Demo Here Keep a slight bend in your elbow, and slowly begin descending the weight without breaking at the elbow (as you would in a press). Start in a standing position with your feet roughly hip-width apart. Maintain that position for prescribed amount of time, performing only on one side per set (alternating arms with each passing set). In a standing position, set up a band in a low position. The band will add pressure to your forearms to internally rotate, and your goal is to resist that pressure (through external rotation) throughout the range of motion. That could be a paused high bar squat, front squat, heel elevated goblet squat, close stance leg press, or another quad-dominant squat variation). ), set up in your competition style (regular) bench press. If substituting for another delt variation, aim to complete in sets of 15+ reps, and pushing to technical failure. Take small steps laterally on one side and complete all reps. Then switch sides. To find the starting position, grab both handles and bring them into an overhead press start position (arms bent, out to the side, but elbows slightly forward). Can be performed bodyweight or weighted (typically with DBs or KBs). Start with your arms down by your side, then raise them out at a 45-degree angle from your body (making a Y with your body. Split squat variations; Lunge variations; Step Ups; Any other unilateral lower body movement (single leg press, single leg glute bridge, etc.). Lower back down with control and repeat. Get in an upright seated position with a dumbbell in each hand. Lower the band in the same movement pattern, and repeat for the prescribed repetitions. Level 1 and Level 2:take 50% of your baseline test (negative pull-ups) and complete 4 sets of that time. Lift your hips off the ground, and maintain a neutral spine by tucking the ribs and squeezing the glutes and abdominals. Grab the band with a double overhand grip. Think about leading the pull with your elbows, tucking your arms back to your torso throughout the repetition. Reach up and hold onto the table, with your hands spaced shoulder-width apart. 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. Holding a DB above your head in one hand with your arm extended, bend at the elbow to lower the weight with control behind your head. Maintain contact with the lower back on the floor and squeeze the abdominals to hold the position. Set up on a GHR/GHD machine with the knees slightly behind the pad and feet firmly on the platform. 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). Laying on a bench, hold a DB above your body directly above your shoulders. Pull the band directly towards your face while keeping the upper arms parallel to the floor. are so clear and the GIFs really help me check if I understood the textual explanation. Hinge at the hip and bend at the knee to get in a pulling position where shins are perpendicular to the floor. Holding a weight above your head with your arms extended, bend at the elbow to lower the weight with control behind your head. At the same time, extend the opposite leg out behind you while maintaining a neutral spine. For full squat tutorial, see our Extended Video Library or written guides on this movement. Press back up to standing by pushing your feet into the floor and your shoulders back into the bar. Repeat for the prescribed number of repetitions, then rest. You should feel a light stretch in the abdominals. Thats one repetition. Preacher or Concentration Curls; Machine or Cable Curls; EZ Bar Curls; Any other bicep variations. Maintaining this position, finish with Banded Front Raises for the prescribed reps/time. Control the speed and distance the roller travels by engaging the core. Competition style deadlift. 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. Hold for the prescribed duration, then lower back to the ground with control. 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). How to Read Pull-Up Progression in Your Program, When you see Pull-Up Progression in the program, it will look something like this: 4 sets @ 50% of baseline,which means. You should have a straight line from knees to hips to shoulders. Banded or Cable OH Tricep Extension; Cable push downs; Skullcrushers; any other tricep-specific exercise. 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. In a seated position, hang your upper arm vertically (perpendicular to the ground) and rest it against your inner thigh. Retract your shoulder blades. Ideally, your elevated leg should have no more than a 90-degree angle at the knee at the deepest position. Finally, turn away from the camera completely, and hold a relaxed pose for a few more seconds before ending the recording. Repeat with the other hand, bringing the implement back to its starting point. To scale easier, you can either modify your setup (knees down or hands elevated) while maintaining the diamond position, or you can slightly widen your hand width as needed, while still aiming to keep your elbows tucked close to your torso. jumping pull-ups, assisted negative pull-ups, negative chin-ups, negative pull-ups. Do your best to maintain an upright torso and avoid tilting, leaning, or twisting. Stand upright, with your hand on a sturdy wall, beam, doorframe, or squat rack for support. Pressing your low back into the ground, contract your abdominal muscles and crunch while bringing your hands and feet together. Once you reach a full contraction, pause momentarily to avoid any rebound off the bands elasticity, and return to the start position with control. Once your forearm has reached a vertical position, pause, and reverse the movement, controlling the resistance on the way back to the start position. Then, return to the start position by driving your hips forward and squeezing your glutes. Set the anchor on the lowest setting and connect handles. Keep your body in a straight line, making sure not to raise or sink the hips. Perform squats to depth while keeping an upright torso and maintaining tension on the band throughout the repetition (so that your knees do not collapse inwards). For a more comprehensive overview, check out our longer YouTube instructional video linked here. Repeat for the prescribed time or reps, moving back and forth if space is limited. Keep the torso as upright as possible and continue to keep the elbows high throughout your repetition. Descend from the top to the bottom of a push-up position as normal. Can be further scaled easier by raising from your forearm up to your hand (with a straight arm and locked elbow). Place your closest foot on the box, and your other foot on the floor. Wishing everyone all the best in their health, safety, and livelihoods. Maintain an extended arm position and raise your arms from beside your torso to shoulder height (arms parallel with the ground). Ab Walkout; Plank; Hanging Knee Tuck; Hollow Body Hold; Any other abdominal flexion exercise. Think about driving your pinkies and elbows back and out to initiate the movement. Focus on squeezing and flexing your biceps as you resist the band tension, holding for the prescribed time. Control your pace and do your best to keep your hips and shoulders square and balanced despite the resistance. Quad-dominant barbell squat variations (high-bar squat, safety bar squat, etc. 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. That is one repetition repeat until youve completed the prescribed number of reps. DB Windmill, Turkish Getup, Half Turkish Getup, Russian Twist. Birddog Demo Here, A series of 3 core exercises performed in a row: the Curl-Up, Side-Plank, and Bird-Dog. Check out all of our nutrition and coaching offerings. Return to start position and repeat. Set up with your shoulders and butt on the bench and feet on the floor as normal, unless specified (e.g. To perform a DB Lat Pullover, lay on a flat bench, hold a dumbbell with arms extended over eye level and a slight bend in the elbow. Loop a band around a squat rack or sturdy alternative at approximately shoulder height, or slightly above. 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. Can also be performed holding a single kettlebell with one hand, or one kettlebell in each hand. Bench Press the dumbbells from chest level to lockout. resistance profile is hardest in the lengthened position for Position 1, and hardest in the shortened position in Position 2). work well here). Start in a kneeling position with enough room to extend forward. Increase tension by standing on more of the band, and decrease tension by allowing for more slack on the band between your feet and hands. Use a preacher curl station, GHD, machine, incline bench, or other surface to keep your upper arms in a fixed position, and perform a curl. Perform for the prescribed repetitions, then switch sides and repeat. If possible, keep the safety racks engaged. In these variations, you still press as explosively as possible and even aim for your hands to come off the ground, but you do not move them away from their position under your shoulders between reps. Set up a barbell in a squat rack at the same height as you would for a traditional back squat. Can be performed with both arms or single arm, as demonstrated above. Birddog: Start in a quadruped position. Ensure you are maintaining retraction the entire time. Once your torso is near parallel to the ground, reverse the movement and return to an upright position. Heel Elevated Goblet Squat, as demonstrated above). Squeeze your delt and lift the weight up toward the chin, leading with the elbow and keeping the weight close to the body. Can also be performed on a barbell bar, with DBs, or on cables. We recommend taking yourphotosfirst thinginthe morning after youve used the bathroom (but before any food or drink). Can be performed on either a bench or on the floor, if not specified. 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