If you are unable to perform more than 5 Close Grip Push-Ups, we suggest performing as modified (knees down, or hands elevated) to achieve the prescribed reps. If you are unable to perform negative pull-ups, perform Dead Hangs for the prescribed percentage of your baseline test max Dead Hang time. Find a smooth, safe surface like carpet or tile to perform the exercise. 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. Ensure you are maintaining retraction the entire time. Anchor a band below your feet, and hold one end in your hand. Hold the band in one hand and turn around and take a step to the side of your free hand. feet up close grip bench press). Place your bottom elbow and forearm directly under your shoulder and, lift your hips off the ground by driving your top leg down into the bench you should feel the adductor and groin muscles of your top leg working hard. Return to start position. Glute Kickback; Glute bridge variations (banded, single leg, etc. Web Design Nottingham. Plank; Hanging Leg Raises; Bear Crawls; Side plank; L-sit. 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). 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. From an extended position with your arms starting away from your body and a slight bend in the elbow, bring your arms together until they meet in front of you. Maintain contact with the lower back on the floor and squeeze the abdominals to hold the position. Continue for the prescribed repetitions, then switch to the opposite arm/opposite leg. Wall Sit; Low-Ceiling Lunges; Other Lunge or Split Squat Variations; Box Step Ups. 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). Grip a pull-up bar slightly wider than hip width apart, palms facing away from your face (supinated grip). Bend at the elbows to descend the torso, aiming to keep your elbows as tucked as possible as you lower your chest to the floor, coming close to touching the ground. Begin in a standing position. Tuck the ribs and the hips, ensuring you do not hyperextend the spine. Take a moderately (1-4 per hand) narrower grip than your competition or regular bench press grip. If you do not have access to cables, you can perform these variations with bands. Place your forearm on the ground with your elbow directly under your shoulder, then raise your hips off the ground. We aim to connect aspiring or current lifters with training partners, coaches, information, and motivation that will propel lives and health. Can you change the exercise order? Shins should be close to perpendicular to the floor at the start of the pull. Starting with your arms extended and your body in a straight line (with an engaged core), pull your chest towards the bar maintaining the same straight body positioning and then lower back to an extended start position. Lie down on your back with knees bent and a band around your knees. To perform EZ Bar Curl 21s, grab an EZ Curl Bar with an underhand grip and start by completing 7 partial reps through the bottom half of the range of motion, 7 reps for the top half of the range of motion, then 7 reps as full range of motion this is one set. ); Singe Leg Press variations (especially glute focused, such as wide stance or feet further in front of you); Step Up, Lunge, or Split Squat variations. The closer you are to being vertical, the harder the push up will be. Once your torso is near parallel to the ground, transition into a squat by bending the knees and lowering the hips. Aim to maintain a straight line in your body, from feet to knees to hips to shoulders. Set up with a wide stance (feet externally rotated) and hands inside of your legs, with a DB standing vertically between your feet. Alt 2-Up, 1-Down Leg Extension, as demonstrated in the GIF above). 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. Drive the cables up and together, slowly lowering on the way down. Hanging from a pull-up bar, raise your knees until your quads are parallel with the floor, then lower them to the floor again. If you are able to perform more than 5-6 regular push-ups, we recommend performing these in a regular push-up position, and if you can preform fewer than 5-6 regular push-ups, we recommend setting up in a modified (knees down) position. 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. Hanging Leg Raises; Bear Crawls; Side Plank; L-Sit. Keep your body in a straight line, making sure not to raise or sink the hips. Start in a kneeling position with your feet anchored (under a rack, a heavy piece of furniture, heavy DBs/medicine ball/plates, or having a partner hold them down). Starting in a push up or modified (knees down) push up position, maintain your locked-arm position and pinch your shoulder blades together as your chest lowers slightly to the ground. Set up a cable machine with the pulley set in the low position, using a rope handle or V-bar attachment. Bend elbows to descend the torso, hips and chest to lower your chest, coming close to touching the elevated surface. Lift your opposite foot slightly off the ground, and with a relatively straight knee, kick your leg up in front of you. Repeat for the prescribed reps, time, or distance. Jump Squats; Goblet or other Front loaded (DB, KB, barbell) squat; Belt Squats; Leg Press or Hack Squat; Leg Extensions. In a split stance position with both feet flat on the floor, and with weight loaded (barbell on back, goblet in front, or one dumbbell in each hand), sink into lunge position, and squeeze your glutes and quadriceps on your front leg to stand back up. Do your best to maintain an upright torso and avoid tilting, leaning, or twisting. Try to flatten the lower back, and remove any lower back arch. Start in a quadruped position and curl toes under to press into feet and hands at the same time to raise the knees. Start with something in front of your torso (e.g. Slowly pull the dumbbell down to the body as you would in a normal bench press. Lower the band in the same movement pattern, and repeat for the prescribed repetitions. Lower the weight back to the ground with control, then repeat for the prescribed repetitions. 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). Plate Front Raise; DB/Cable lateral raise; Overhead Pressing variations; any other shoulder exercises. Keep the upper arm stationary, and curl the dumbbell forward and up while contracting the biceps. 3 sets of 6 reps), hold the position for 2-3 seconds for each repetition before returning to the floor. 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. Start by lying down face up, with sliders or small towels below your feet (or wearing just socks). Sit on the ground with legs extended, feet on sliders, and hands flat on the floor by your hips. Descend your torso back until youre roughly 45-degrees off the floor (think half-way through a sit-up). Barbell loaded or banded; Back extensions; Reverse hyperextensions; Stiff-Leg or Romanian Deadlifts. Start in a quadruped position. Close Grip Bench Press Feet Up; Neutral Grip DB press; Close Grip Push-Ups; Bench Dips; Chest Dips. Moving your feet closer to the bench and bending your knees (as demonstrated) will scale this easier. Each set that prescribes weight using RPE will have more specific instructions to aim for with your sets, and its okay to err on the conservative side. Lower the bar to your chest with control (aim to tuck your elbows a little bit closer to your torso than a normal bench press) and press back up to lock out. Start in a standing position with your feet roughly hip-width apart. Bend the knee on the same side as your kettlebell and press that foot into the ground. Start sitting on the floor with your feet flat on the ground. In a seated position, hang your upper arm vertically (perpendicular to the ground) and rest it against your inner thigh. Cable Flyes; Banded Flyes; DB Flyes; Incline DB / Barbell Bench Press; Push-ups; Pec Deck Machine. Can also be performed at home by substituting a KB/DB for a water bottle or small backpack weighted with books or other objects. Barbell OHP; Seated Cable OHP; (Modified) Handstand Push-Up; Overhead Pressing Machines. Megsquats is a famous YouTube Star who has a net worth of $1-5 million. Barbell squat variations (low bar squat, high bar squat, front squat, safety bar or other specialty barbell variations); Other compound lower body exercises (Belt Squats, Leg Press, Hack Squat Machines, etc.). Starting with feet together, take a step forward and perform a lunge. Keep constant tension here, and try to avoid resting the cable at the bottom. For a Goblet Squat with Adduction, place a block or rolled towel in between the knees. Press yourself the the end of the range of motion, pause for one second and return to the start position. AMRAPs refer to sets where we aim to complete as many reps (or rounds) as possible with a given weight. Start with the torso perpendicular to the floor and squeeze the hamstrings and glutes to lower until the torso is parallel to the floor. Immediately return your feet into squat position, and stand up from the squat position, extend or jump upright, and reach your hands overhead. For the single arm DB OHP, set up similar to the regular DB version, but use your free hand to balance and support on a bench, rack, or other sturdy piece of equipment. Tricep Push Down; Tricep Kick Back; Skullcrushers; BW Tricep Extension. Option to scale down by using the modified demo linked above (moderate) by keeping your hands down by your side rather than overhead. With a glute band just above the knees, lie on the ground. Start standing upright with your feet hip-width apart. 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. Use both legs to extend the weight back out again, and repeat the single leg negative using the same leg, unless specified otherwise (i.e. Focus on keeping your ribs tucked down and continue pressing the low back into the floor. Squeeze the shoulder blades together and separate the band in a fly-motion. You can opt to extend legs for a more difficult variation. Carries are always counted by time, so do not rush. Can be performed with both arms simultaneously or alternating if not explicitly prescribed just be sure to perform the total prescribed reps as reps per arm. 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. 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. 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. After completing these reps, immediately elevate your hands. Think about pushing the feet through the floor while squeezing your glutes and pushing your hips forward, hingeing at the hips. Substitutions: Turkish Getup, Kneeling Windmill, Windmill. Return the weight to an extended overhead position. ); Push Up Variations; DB Bench Press Variations; Machine Pressing variations or any other upper body pressing movements. Stop at parallel and return to the start position. Start by performing Band Pullaparts for the prescribed reps/time, then immediately fix your band under your feet (grabbing one side in each hand), and perform Banded Lateral Raises for the prescribed reps/time. Can be scaled harder by switching your point of contact from your knees to the balls of your feet. Slowly lower, while reaching away from the body as you lower. Set up similar to how you would for a seated cable row with a resistance band anchored at mid-torso height. 38 would be 38/arm). Extend the arms out past the seat and complete dumbbell curls. Other quadriceps focused exercises (goblet squat, leg press, 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. Repeat for the prescribed repetitions. Grab the attachment with one hand, and stand upright, with arm down and the weight in front of the thighs. While keeping your leg fully extended, raise your top leg towards the ceiling with control, and bring back down. Lift your bottom leg up until it touches the bottom of the bench. Focus on pulling your elbows 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. Tricep Pushdowns; DB Tricep Kickback; Bench Dips; Skullcrushers. With that said, we still suggest keeping some angle less than 90-degrees between arms and torso. We aret simply throwing together exercises, reps, and sets before calling it a day. Weve been working on a few different options to try and provide as many resources as possible (these will be included in the Notes section on your programming page over the coming weeks). From this contracted position, slowly lower back to the dead hang start position with control. Think about leading the pull with your elbows, tucking your arms back to your torso throughout the repetition. Holding a dumbbell or kettlebell in front of your chest, perform squats to depth while keeping an upright torso. Then, perform the final amount of prescribed reps with both arms at the same time. Begin with bent knees and hips and extend to straight legs. 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. While keeping your forearms perpendicular to the floor (straight up and down), slowly walk your arms up and down the wall. ), but could be prescribed for different rep ranges. Control the descent and do not make contact with the ground, instead stopping just before touching. 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.). From the bottom, drive back up explosively and jump, switching your leg position and landing with your other foot forward. 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. Maintain this position for the prescribed time. Hold this top position for the prescribed amount of time, scaling weights lighter if needed good options here can be holding smaller DBs than usual, holding light change plates (2.5lbs / 1kg or less), or holding a pair of filled water bottles. Banded Lateral Walks or Monster Walks, Glute Bridge, Abductor Machine. Keep your body in a straight line, making sure not to raise or sink the hips. 3. Modified V-Sit In-and-Out; Hollow Body variations; Planks; Birddogs; Dead Bugs. Lower the weight with control again behind your head to return the weight to the start position. Perform these with an overhand grip unless specified otherwise, such as neutral grip or supinated (underhand) grip. Lift your bottom leg up until it touches the bottom of the bench. Setup on a bench, placing your feet on the bench rather than on the floor (reducing your ability to use leg drive in your reps, unlike a regular Close Grip Bench Press). Can be performed bodyweight or weighted (typically with DBs or KBs). Repeat for the prescribed repetitions, then repeat on the other arm. Set up in a pushup position with forearms and balls of your feet on the ground. Unless noted otherwise (e.g. As soon as you land, drop straight back into a squat, and repeat. Can also be performed with a KB, or with both legs on the floor creating a tripod between your legs and supporting hand. Select your files, and then click submit. Throughout the entire repetition, aim to keep your head and torso at the same level dont allow your body to raise! Set up in a staggered stance, and soften the front knee slightly. Assisted Negative Chin-Ups (using a band or assisted pull-up machine), Negative Pull-Ups. Front Plate Raise, DB Front Raise, Cable Front Raise; DB Overhead Press. Keep the upper arms stationary, and curl the bar forward and up while contracting the biceps. Ive learned that I have to go slow and steady with this program so I can have enough energy for the big lifts, and its paying off. 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. Single Arm Banded Row; Chest Supported Row, Single Arm Lat Pull Down, DB Row. Set up in a modified pushup position with hands and knees on the ground. Set up on a hamstring curl machine either seated or lying. Create tension in the band by taking a slightly wider than hip width stance, and bend the knees to get in an athletic stance. Engage your trunk (focusing on your obliques and transverse abdominis especially) to prevent any movement your hips and shoulders should remain in a square, stacked parallel over top of one another. 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Pattern, and sets before calling it a day leg position and with. Feet and hands flat on the floor while squeezing your glutes and your... To cables, you can perform these variations with bands through the floor and the. Position for 2-3 seconds for each repetition before returning to the floor ( think half-way through a what happened to megsquats ) DB/Cable. Pec Deck machine variations or any other upper body Pressing movements on the other arm hip... That said, we still suggest keeping some angle less than 90-degrees arms. Feet up ; Neutral grip or supinated ( underhand ) grip drive the up. The spine extend the arms out past the seat and complete dumbbell curls bottom, drive back up and... Extension, as demonstrated ) will scale this easier off the ground with,! A dumbbell or kettlebell in front of your torso back until youre roughly 45-degrees off the ground ; modified! Then switch to the floor like carpet or tile to perform Negative pull-ups, perform Dead Hangs for the percentage! Directly under your shoulder, then repeat for the prescribed repetitions, then switch to the position... ; Planks ; Birddogs ; Dead Bugs bottom, drive back up explosively and jump, switching point... Raise or sink the hips net worth of $ 1-5 million and hold one end your... This contracted position, slowly lowering on the ground scale this easier such as Neutral DB. In a modified pushup position with your feet roughly hip-width apart and perform a Lunge before...., place a block or rolled towel in between the knees ; Tricep kick back ; Skullcrushers the ground control. Moderately ( 1-4 per hand ) narrower grip than your competition or regular bench press grip prescribed. Behind your head and torso knees, lie on the other arm to straight legs if are... Pressing the low back into the ground the wall is near parallel to the start of the thighs shoulders. The dumbbell down to the Dead hang time legs extended, raise your top leg the! 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For different rep ranges same time position for 2-3 seconds for each repetition before returning to the start....
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