You should have a straight line from heels to knees to hips to shoulders. Reverse the movement and return to the bottom of the good morning, and then fully standing. Find a smooth, safe surface like carpet or tile to perform the exercise. Pronated Grip Inverted Rows (At-Home version); DB Row; Cable Row; Chest Supported Row; Machine Row; Pull Up; Chin Up; Lat Pull Down. Maintain tension in your core and brace your abs. Aim to maintain a straight line in your body, from feet to knees to hips to shoulders. Focus on keeping your rips down and your chin tucked during your repetitions. Can also be programmed as a hold, in which case you would maintain your top position for the prescribed amount of time. Not sure where to start, or how to pick a Training Max? Place a long band around one foot, anchoring the loose end with your hands. one lifter may hit 5 reps at 85% while another may hit 12), this process of refining your Training Max based on the weekly guidelines will ensure youre making the most out of your training even if your Training Max veers away from that 2-3 repetitions starting point. A narrower grip will place more emphasis on your biceps, while a wider grip will place more emphasis on your lats and back. Like AMRAPs, ascending sets are a form of autoregulation (something that allows us to adjust training based on individual performance variations day-to-day and week-to-week). This is a three-exercise giant set, intended to be performed continuously with no rest in between exercises. A strength program is more than just a routine. Curl Up Demo Here Then, return to the start position by driving your hips forward and squeezing your glutes. Also unlike the Stiff-Leg Deadlift, our goal is constant tension (no resetting on the ground between reps), and a bit more knee flexion as the bar descends past your knees. With that said, we still suggest keeping some angle less than 90-degrees between arms and torso. Repeat with the alternate leg leading. 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. Banded Lateral Raise; Prone Incline DB Lateral Raise; Prone Incline Y-Raise; Cable Lateral Raise; Overhead Pressing variations; any other shoulder exercises. Bend elbows to descend the torso, hips and chest to lower your chest to the floor, coming close to touching the ground. Perform squats to depth while keeping an upright torso with bodyweight or with a light kettlebell. Banded Glute Kickback; Glute bridge variations (banded, single leg, etc. Starting with feet together, take a step forward and perform a walking lunge. Bend elbows to descend the torso, hips and chest to lower your chest, coming close to touching the elevated surface. Descend into a squat, and as you progress through your range of motion, the band will pull your knees forward. Set up in a pushup position with hands and balls of your feet on the ground. You should remain in constant tension here, not allowing the bar to rest on the chest at all. Squeeze the shoulder blades together and raise each dumbbell out and up away from the torso. Barbell Curls, EZ bar curls, Alt. Perform with feet flat on the ground, unless specified otherwise (e.g. Set up as you would for a traditional bench press (unless specified otherwise, e.g. 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. Standing in front of a weight plate or similar, aim to elevate your toes by 1-3. In a standing position, use a cable machine or a band and bring the handle to the torso. Extend your hips into the bridge position. Think about pushing the feet through the floor while keeping the barbell as close to your body as possible. Do your best to not allow any movement other than rotation here your elbow should ideally not move up, down, forward or backwards. Raise the shoulders, head, feet by extending the back and squeezing the glutes. Can also be performed on a barbell bar, with DBs, or on cables. Pressing your low back into the ground, contract your abdominal muscles and crunch while bringing your hands and feet together. Moving your feet closer to the bench and bending your knees (as demonstrated) will scale this easier. Lift the weight straight up toward the chin, leading with the elbows and keeping the weight close to the body. With a slight bend at the knee, hinge at the hip and maintain a solid torso position (engaged trunk), descending until you have a mild stretch in your hamstring your hands should be 10-16 off the floor here. 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 standing or seated, if not specified. By starting with a more conservative Training Max, you will better set yourself up for long term progress as intensities climb, and ensure that you can still complete the planned work on even the worst of days while pushing for new PRs when things feel great. Allow the bar to become motionless (a very slight pause to ensure you are not losing control of the bar or bouncing off your chest), and then begin pressing the bar back up to your start position. 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. Rotate your trunk towards the ground on your kneeling side. On an incline bench, hold a DB in each hand and press until your arms are extended above your shoulders. Set up with feet wide and hands inside of legs. To scale to a more challenging intermediate variation, perform Hanging Knee Tucks on a pull-up bar. For futurecheck-ins, recreating this video as closely as possible (from the same camera set up, distance from the camera, and even the same clothes & lighting) will help considerably as your coach tracks your progress. For more information and a technique comparison, check out this IGTV link. 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). Setup beside a box that is roughly knee-height. Banded Bicep Curls; Banded Isometric Bicep Curls; Banded Hammer Curls; Banded Reverse Grip Curls; Banded Bicep 1.5-Rep Curls; Set up a single band to a low and sturdy anchor point in front of you. Tricep Push Down; Tricep Kick Back; Skullcrushers; BW Tricep Extension. For example, if your baseline test is a 5-second max negative, you can perform sets of 2-second or 3-second negatives, but try to get at least 10-seconds total across all sets. 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. ); other lower body compound exercises (hack squat machine, leg press, belt squat, goblet squat, etc.). Aim to maintain a straight line in your body, from feet to knees to hips to shoulders. Bend elbows to descend the torso, hips and chest to lower your chest to the floor, coming close to touching the ground. Can be performed in place, or inching forward. Repeat the movement in reverse (up the front, arms abduct to a T shape, then back down to your sides). Without moving your upper arm, hinge at the elbow and lower the weight in a controlled manner towards your skull, stopping a few inches above your face. Pronated 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. Start with something in front of your torso (e.g. If a pause is prescribed, pause at shoulder height. Return to start position and repeat. 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). Start standing upright with a DB in each hand, and feet roughly hip width apart. Your competition (or strongest) style bench press. 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. From there, you can screenshot still-frames of your video to be used for yourcheckin. Begin your rep by contracting your biceps. Starting with feet together, take a step forward and perform a lunge. Control the bar throughout the movement. Reps in Reserve, or RIR, is a method of evaluating training effort or prescribing load in a flexible and self-determined manner. Alternate steps between left and right. Start by picking a Training Max that is a number you know you can hit no matter what for 2-3 tough reps. Maintain an extended arm position and raise the weight from in front of your hips/thighs to roughly face height. left arm and right leg; or right arm and left leg). Regular Plank (both arms); Hanging Leg Raises; Bear Crawls; Side Plank; L-Sit. Can also be performed with resistance, using a band (as demonstrated above), or holding a DB/KB above your shoulders. Then, move the remaining two appendages (left hand and right leg) to follow suit. With this hand position, we should be aiming to keep your arms as close to the torso as possible, aiming for roughly 10-30-degrees of angle between arms and torso at the bottom to maintain more emphasis on the triceps in this variation. Repeat for the prescribed repetitions. We have free programs, customized plans, and awesome videos on our social channels. Once you reach a full contraction, pause momentarily to avoid any rebound off the bands elasticity, and return to the start position with control. If your hands were already elevated in position 1, elevate further (e.g. Single leg RDL, Single Leg Press, Split squat variations, Lunge variations, Single Leg Hamstring Curls, other unilateral lower body work. The body should form a straight line from head to knees. Support your mid back perpendicular to a bench. Hinge at the hip with minimal bend at the knee to get in a pulling position. 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. Begin performing curls with your banded arm for the prescribed reps, using a supinated (palm facing up) grip. Pause at the top of the motion and return to the starting position. Clamshells with Hip Extension, Seated Banded Clamshells, Fire Hydrants, Banded Lateral Walk, Monster Walk. In other circumstances, you may feel exceptionally strong and well-rested, in which case an explicit percentage may be underestimating your potential in that session. If substituting for another curl variation, aim to complete in sets of 15+ reps, and pushing to technical failure. Begin your banded chest press by squeezing and contracting your pec while pressing the band until your arm is straight in front of you. Keep the heel or entire foot on the ground. Touch the floor with your free hand. Remember, our goal here is progress. **Please ensure you are using your Training Max as defined in the FAQ below, as this will best set you up for long-term sustainable progress.**. Sit on the floor or a seated cable machine and hold a single handle attachment. Fold at the hip so you are perpendicular to the ground (with your head near the floor) and squeeze the erectors/lower back and glutes to pull the torso up above parallel from the floor. Can be performed bodyweight or weighted (typically with DBs or KBs). Perform with feet flat on the ground, unless specified otherwise (e.g. 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. Any Hamstring Curl or Hamstring Isolation machine; Other hamstring focused exercises (Glute Ham Raise, Romanian or Stiff-Leg Deadlift, etc.). Maintain that position for prescribed amount of time, performing only on one side per set (alternating arms with each passing set). Repeat for the prescribed number of repetitions, then (while holding your shoulder blades retracted), tuck your elbows back towards your torso until your arms make a W shape). Hold a dumbbell or kettlebell against your chest, holding . Soften the front knee slightly. are so clear and the GIFs really help me check if I understood the textual explanation. 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. Finally, bend your knees until your feet are flat on the floor, bending roughly 90-degrees at the hip and knee (Position 3). I created this website to connect Strong Friends from around the world. Start with your arms down in front of your thighs. Think of it this way: your day-to-day training goes through ups and downs over the course of a week/month/cycle. 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 slightly wider than shoulder-width apart (aim for 2-4 inches wider than shoulder-width per hand). Laying on your back, keep your arms down at your sides and extend your legs. Start in a plank position with sliders, paper plate, or towels on each foot. 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). Do not completely lockout knees, but take note to keep legs more intentionally straight and maintain the same knee angle and a vertical shin during the entire repetition. May also be prescribed with different rep ranges (e.g. Can also be performed with a cable & rope attachment (or a band) rather than a DB. Continue descending until you feel a light to moderate stretch in your hamstrings and/or glutes. Raise both arms overhead with a slight bend in the elbow. Place your closest foot on the box, and your other foot on the floor. You can opt to extend legs for a more difficult variation. If youre moving to the right, then take your right hand and your left leg, and shift them both to the right while your other hand/leg remain planted. Alternate for the prescribed repetitions. Stand a few feet away from the anchor, facing sideways, orienting yourself 90-degrees from the resistance. 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. Set up in a staggered stance, with one foots toe in line with the other heel. 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. Complete for the prescribed reps, then repeat on the other side before taking any rest. 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. If substituting for another tricep variation, aim to complete in sets of 15+ reps, and pushing to technical failure. Then, turn around so that you face the cable rack and your upper arm is then in front of your torso (position 2), and perform the prescribed rep range. From the bottom, drive back up explosively and jump, switching your leg position and landing with your other foot forward. Unrack the barbell and walk out from the rack. Maintain a slight bend in the knee, and push the hips back as you descend (you should feel a light stretch in your hamstrings at the bottom). If you dont have access to a box, you can perform these onto a sturdy bench, ledge, or stairs. Preacher Curl; Single Arm Preacher Curl; Single Arm Cable Curl; Alternating DB Curl; Hammer Curl; Barbell Curl. Return the abducted leg back to your starting position, then perform on the other leg. You can perform this 3-Position Tricep Burnout with any number of variations, but we recommend picking 3 exercises with different tricep (humerus) positions relative to your torso. Rate of perceived exertion, or RPE, is a method of evaluating training effort, typically ranked on a scale up to 10. Have faith in yourself and your progress, and ease back in where you can! My upper body has always been weak but with this programming, my bench press and overhead press have greatly improved. Aim to maintain a neutral spine and maintain that straight line from your shoulders through your head. Can also be performed while walking, alternate legs with each step, and repeat for the prescribed reps, time, or distance. Unlike a traditional Copenhagen Plank where your foot/ankle is the point of contact on top of the bench, a Modified Copenhagen Plank is scaled easier by instead anchoring at the knee (bent 90-degrees), and placing your shin along the bench shortening the lever arm created by your body. Start sitting on the floor with your feet flat on the ground. Perform dips by lowering your torso until your elbow joint reaches roughly 90-degrees, then press yourself back up to the top by pushing into the bench. The total range of motion on this movement is slight, so try to maintain control and a solid trunk position (not sagging at the hips). The most significant improvement from being a Stronger by the Day member would be the confidence boost. Set up just behind a Barbell with a wide stance (feet externally rotated) and hands inside of your legs. Setting up on the ground in a quadruped position, loop a small elastic rubber or fabric band around your wrists. Underhand Band Pullaparts;Face Pulls; Rear Delt Flyes; Prone I-T-Y-W; Prone Incline I-T-Y-W; any upper back/shoulder health/external rotation movements, 1. This movement is a hip flexor dominant movement, and you may also feel a light stretch in your hamstring. Each position of this exercise group trains the biceps, however we are now biasing fibers along different areas of the muscle, by achieving peak resistance at different shortened/lengthened states (i.e. Ensure you are set up far enough away from the anchor so that there is tension on the band when your leg is fully extended. Can be performed with both arms or single arm, as demonstrated above. Hold the position for the total prescribed time (e.g. The goal here is to eventually work towards a skip while keeping the knees high and reinforce good ground contact to improve sprint technique. Lift your hips off the ground, and maintain a neutral spine by tucking the ribs and squeezing the glutes and abdominals. 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. Ok to touch shoes or shin if you cannot reach the floor. Jump Squats; Goblet or other Front loaded (DB, KB, barbell) squat; Belt Squats; Leg Press or Hack Squat; Leg Extensions. 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. Lower the Bar in the same movement pattern. ); Leg Press variations (especially glute focused, such as wide stance or feet further in front of you); Step Up, Lunge, or Split Squat variations. Have faith in yourself and your other foot forward and bending your knees forward, anchoring the loose end your. Supinated ( palm facing up ) grip start by picking a training Max that is a hip dominant! Elbows and keeping the weight from in front of your video to be performed with arms. Ok to touch shoes or shin if you dont have access to a shape... Contact to improve sprint technique continuously with no rest in between exercises feet knees. 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