Birddog: Start in a quadruped position. Hold a heavy weight (backpack full of books, water bottles, cans, etc.) Your coach will review these during yourcheckin, and may provide further comments or instructions from there. Maintain position as best as possible during the pause. Megsquats is also best known as, Bodybuilder and strength coach who is widely known for her MegSquats YouTube channel. Repeat for the prescribed repetitions, then repeat on the other arm. Aim to maintain a straight line in your body, from feet to knees to hips to shoulders. Can also be performed facing a cable rack, holding onto a single hand attachment fixed to a low pulley. 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). Hold for the prescribed duration, then lower back to the ground with control. 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. Hold each position for 2-8 seconds before lowering back towards the ground with control. Set up under a strong, sturdy table or desk (if possible, ask a partner or family member to spot by supporting the table and ensuring it doesnt tip). Glute Kickback; Glute bridge variations (banded, single leg, etc. Advanced: Start in a feet elevated push-up position (Position 1). Squeeze the shoulder blades together and separate the band in a fly-motion. Aim to keep your flat foot shin vertical throughout the repetition to better target your glute on the flat foot side. Return to the starting position. Focus on pulling your elbow back behind your torso and squeezing your shoulder blades together during the contraction, and allowing the band to return to a deep and reaching start position, protracting your shoulders and stretching your lats. Lay on your side with your feet under a bench or elevated surface. Ensure you are maintaining retraction the entire time. Raise the hips into a bridge, then sweep your extended leg under onto your knee. You should have a straight line from knees to hips to shoulders. Return both feet together, and then repeat with the other foot. Grab the kettlebell with both hands, and return to a standing position by pushing your hips forward and driving your shoulders back. To scale this version to an harder variation, perform this exercise with both legs at the same time. Focus on keeping your ribs tucked down and continue pressing the low back into the floor. Complete the hip thrust with both legs, then at the top of the rep, extend one leg. Maintain contact with the lower back on the floor and squeeze the abdominals to hold the position. Repeat for the prescribed time or reps. Do not bend the elbows during your repetition. Maintaining a fairly upright position, descend in a squat. Maintain your hip and torso position, and then remove one leg from the press and place it safely out of the track. Once youve reached this depth, push back up to perform a repetition. Focus on movement throughout and in between the reps, not just stretching at the end-range of motions. Can also be performed on a barbell bar, with DBs, or on cables. Set up on the floor with a light dumbbell, shaker cup, or other small implement by one of your hands. On a flat bench, hold a DB in each hand and press until your arms are extended above your shoulders. Starting with a straight leg, lift your banded foot up off the ground by 1-3, and begin performing your hamstring curls by actively squeezing your hamstring, resisting the band, and driving your heel back, without moving your upper leg at all. To better target your glutes, set up on a GHD or hyperextension machine and actively round the upper back. Bodysaw, Hanging Leg Raises, Bear Crawls, Side plank, L-Sit Hold, V-Ups. That means well tell you exactly how and when to increase your Training Max and make real progress. Stop at parallel and return to the start position. DB Curls, Hammer Curl, Cable Curls. Once your torso is near parallel to the ground, transition into a squat by bending the knees and lowering the hips. In a half kneeling position (close knee on the floor), use a cable machine or a band and bring the handle to the torso. To do a goblet squat, get into your normal squat position with your feet slightly wider than hip-width apart, and your core engaged. are so clear and the GIFs really help me check if I understood the textual explanation. Feet Up or Close Grip). Banded Hamstring Curls; Swiss Ball Hamstring Curls; 2-Up, 1-Down Hamstring Curl; Hamstring Curl 21s; Glute Ham Raise; Romanian Deadlift; Stiff-Leg Deadlift. Press the palms through the floor, activating the chest, shoulders and triceps and returning to the start position. Once your elbows are bent at 90-degrees, externally rotate your shoulders while holding your upper arms in position (making an L-shape with your elbows). Perform curls for the prescribed rep range. Starting with your arms extended and your body in a straight line (with an engaged core), pull your chest towards the lip of the table, maintaining the same straight body positioning and then lower back to an extended start position. 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. Demo Here Cable Rope Hammer Curls; Neutral Grip Curls; Cable Curls; Machine Curls; Any other bicep variation. Feet Up Bench Press). If the prescribed time is too short or long for your current strength, consider scaling: Scale easier by performing your plank to your knees and/or raising to your hands (vs. forearms). Plank Pull Across is a more dynamic plank variation, and can be performed with a DB or household item (like the shaker cup in the demo). Stand upright with your foot pinning down a long band, holding one side of the loose end in each hand. Retract your shoulder blades and reach your palms to the ceiling (this is the I movement of the exercise). Find a stretch of floor that is relatively low friction (something like wood or turf, not rubber or asphalt). Then, flip your hands so you are using a supinated (underhand) grip, and repeat your rows for the prescribed repetitions. 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. Raise your heart rate and warm up your body for your session with some light cardio. Or, perform the traditional (advanced) variation with arms extended overhead, lifting both arms and feet at the same time. Set up for a squat in a high bar position (bar resting on top of your shoulders). Extend your hips into the bridge position. Have faith in yourself and your progress, and ease back in where you can! You should remain actively resisting the bar at this point. These are to be performed with both legs together, unless specified otherwise (e.g. Walkout, and hinge at the hip by pushing your hips back. With that said, we still suggest keeping some angle less than 90-degrees between arms and torso. Heel Elevated Goblet Squat, as demonstrated above). 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. Stand and hold a barbell with an underhand grip, palms facing away from your body. To scale easier, perform on a Captains Chair rather than hanging from a pull-up bar. Repeat with the alternate leg leading. Take a wide stance, and angle feet. For alternating lunges, return the front foot to meet the back. Set up with an adjustable bench and a pair (or more) of Dumbbells. 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). Get in an upright seated position facing a cable pulley, with handles attached at the low position. 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, holding the bar with a supinated (underhand) grip. You should feel a light stretch in the abdominals. Next, raise your legs with knees bent at 90-degrees until your knees are stacked over your hips and shins are parallel to the floor. Stand beside a box with one foot on the floor and one foot on the box. From this contracted position, slowly lower back to the dead hang start position with control. Sitting on your butt with your knees bent and arms to your side and planted into the ground, engage your abdominal muscles and hold your torso so that you are leaning back 45-degrees off the floor while lifting your feet off the ground as well (your only point of contact with the ground should be your butt and hands). Throughout the repetition, aim to maintain a tucked rib cage, allowing your abs to control the movement. 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. Take a moderately (1-4 per hand) narrower grip than your competition or regular bench press grip. 3 sets of 6 reps), hold the position for 2-3 seconds for each repetition before returning to the floor. If youre not too sure, we recommend not trying to overthink things it definitely gets easy with just a bit of practice, and its fair game to err on the conservative side. Begin performing your curls by squeezing your hamstrings, focusing on squeezing your hamstrings as you drive your heels back towards your hips, all while maintaining the same femoral (upper leg) position. If youve been away from the barbell for more than 4 weeks, we recommend dropping 5-10% off your training maxes where needed to hit recommended rep ranges. Slowly return your leg to the start position, then perform the same movement with the other leg youve now done 1 rep per side. Lower the weight down over your head until your arms are parallel to your head, while maintaining your elbow angle through the entire range of motion, then return to the start position. Continue descending until you can reach the KB with your closest hand. Half Get-Ups; Turkish Get-Up Position Repeats; Windmills (standing or half kneeling); Suitcase Walks. Now that youre in your high plank position, reach across your body with whichever hand is further from the implement, and place it behind where that hand would be set when you return to high plank. Front squat, Goblet squat, Belt Squat, Narrow-Stance Leg Press. In an open space, maintain an upright posture (tall torso) while mimicking your sprinting mechanics (knees driving high, arms driving forward) in a march or skip just like in the A-Skip. Lower and repeat for reps. Barbell Curl, Cable Curls (V-Bar or EZ Bar attachment), Alternating DB curls, Hammer Curl. Repeat for the prescribed time or repetitions, alternating legs each repetition if preferred. Set up in a pushup position with hands and balls of your feet on the ground. 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. Some amount of hip movement is natural as we move up and down throughout the repetition, whereas our hips would remain at a fixed height in a Stiff Leg Deadlift. Then, without rest, turn over and perform Prone Incline DB Curls for the prescribed reps (Position 2). Perform belt squats to depth for the prescribed reps, focusing on keeping an upright torso. Hinge at the hip with minimal bend at the knee to get in a pulling position. Hold the dumbbell with one arm bent at 90 degrees. As a new mom, this program has helped me gain back some confidence as I navigate through getting comfortable with my new body. Start your rep by pulling the handle back towards the lower abdomen. Strict Pull-Ups; Lat Pull Down, Assisted Pull-Ups, Chin-Ups, Negative Pull-Ups. Maintain this position for the prescribed time. 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. Start by performing rows using this wider grip for the prescribed repetitions. Can be performed with an EZ Bar or straight bar. With a dumbbell in each hand and a slight bend in the elbow, hold your torso against the upright of the bench. single leg extension). An exercise prescribed with 3 RIR would be a solid effort, but the set would be less challenging and the lifter would have ~3 reps left in the tank at the end of their set. Press kettlebell or dumbbell overhead in one hand. This movement should be an explosive concentric contraction (pulling the bar from floor to chest), and controlled negative (slowly lowering the back back down). Banded Bicep Curl; Banded Hammer Curl; Banded Reverse Grip Curl; Banded Bicep 1.5-Rep Curl; Banded Bicep Curl 21s; Holding a band with a neutral grip (band pinned under your feet, or attached to a low anchor, palms facing together), set up so there is light tension in the band while your arms are straight down by your side. Control the speed and distance the roller travels by engaging the core. Hamstring Curl 21s (demoed above as 3+3+3) are performed as prescribed reps for the first half of Range of Motion, then prescribed reps for second half of Range of Motion, then prescribed reps for the full Range of Motion. Reach one foot back and perform a lunge. Rotate your trunk towards the ground on your kneeling side. Control the bar throughout the movement. Close Grip Bench Press Feet Up; Neutral Grip DB press; Close Grip Push-Ups; Bench Dips; Chest Dips. Take small steps laterally on one side and complete all reps. Then switch sides. 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, and you may instead want to set up your barbell on top of blocks or plates to accommodate. Begin performing curls with your banded arm for the prescribed reps, using a supinated (palm facing up) grip. Can be performed single arm or simultaneously, if preferred/not specified. The start position should be difficult to hold, and you should feel resistance as the band/cable try to pull (rotate) you. Banded Front Raise; Front Plate Raise,Cable Front Raise; DB Overhead Press. Front loaded (DB, KB, barbell) squat; Belt Squats; Leg Press or Hack Squat; Leg Extensions. Repeat for the prescribed repetitions. 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. 20 seconds), or if prescribed as reps (e.g. While there are a number of different ways that people define RPE, we will be linking our RPE scale to the concept of Reps-in-Reserve for the purposes of this program. After completing these reps, immediately drop to Position 2, lowering your feet to the floor and complete the prescribed reps here (or to failure again, if prescribed as an AMRAP). Press into the block. This can also be performed on a cable machine using a rope attachment on a high pulley position. Standing Banded Lat Pullover; Cable Lat Pullover; DB Pullover; Lat Pull Down variations (wide grip, single arm, etc); Pull-Ups, Chin-Ups, Rows. These can also be performed at home or without access to a DB or KB load a backpack or suitcase with books, shoes, and other heavy items, and walk for the prescribed time. 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. The goal of this exercise is to stop right as the bar touches your shirt, butbefore the bar touches your chest. While keeping your trunk neutral, take one hand and resist the band by tapping 6-12 outside of shoulder width apart. Control the cable on the way back to the start position. Lift your bottom leg up until it touches the bottom of the bench. 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. 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. You should have a straight line from knees to hips to shoulders. 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. 3 sets of 6 reps), hold the position for 2-3 seconds for each repetition before returning to the floor. 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. The closer you are to being vertical, the harder the push up will be. If this setup is impractical or unavailable, we suggest swapping for Machine Shoulder Press, Seated DB OHP, or Seated Cable OHP. Attach a band to the bar and fixed behind you to scale this movement easier, and a band to the bar fixed in front of you to scale this movement harder. Try to keep your elbows tucked tight to your torso as you pull the handle down, better engaging your lats. Without moving your upper arm, contract your triceps and hinge at the elbow, pressing down in a controlled manner until your arms are straight and elbows extended. Think about pushing the feet through the floor while squeezing your glutes and pushing your hips forward, hingeing at the hips. Romanian Deadlifts, Good Mornings, Reverse Hypers. Aim to get the thighs perpendicular to the floor with each rep.Keep ribs down and glutes tucked, being sure not to get into a hyperextended spine position. By incorporating RIR into your programming, we can be a bit more nimble and allow for some flexible auto-regulation in your training. All AMRAPs are prescribed as a percentage of your Training Max. Return to the starting position and repeat. 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. We recommend a Glute Ham Raise as a great substitute, or any other hamstring curl with a slow eccentric (negative), such as slider hamstring curls. 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. Whatever your target time, you should be evenly distributing your tempo with your range of motion, so that when you are 75% of the way done your tempo, you are 75% of the way down the rep.Can be weighted with DBs in both hands, or holding a DB or KB in front of you (arms extended, weight at belly-button height) to act as a counter balance. Set your lower body on a stable surface with your hands on the floor so that youre bent over in a 90 degree position. 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. Start in a quadruped position, with a band anchored to a low position in front of you. Option to scale up by using the traditional Hollow Body Rock variation by tucking your knees and holding them to your chest while performing your rocks. Starting with a bench perpendicular to your body, grip the surface or edge of the bench with your hands. Glute Ham Raises, Slider Hamstring Curls, Any Hamstring Curl or Hamstring Isolation machine; Other hamstring focused exercises (Glute Ham Raise, Romanian or Stiff-Leg Deadlift, etc.). Many trap bars are reversible, with a pair of handles that protrude from the regular height of the barbell, as well as another pair of handles that are in line with the weights. 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. Extend arms and get into an elevated push up 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). While holding this engaged trunk/core position, extend your legs out in front of you while spreading your arms wide, then bring your knees to your chest as your wrap your arms forward around your knees. Lie on your side with legs stacked and extended. 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