single leg hamstring curl). Without rest, perform the prescribed number of reps. Place your top foot on top of the bench. Press the palms through the floor, activating the chest, shoulders and triceps and returning to the start position. Contract your abdominal muscles and crunch while bringing your torso upright (between 45-degrees and vertical), lifting your feet off the ground with a bend in the knees, and reaching your arms down towards your ankles. Control the speed and distance the by engaging the core. Focus on keeping your ribs tucked down, as if you were actively performing a crunch and pressing your lower back into the floor. The start position should be difficult to hold, and you should feel resistance as the band/cable try to pull (rotate) you. Lie face down on a bench with legs hanging off the bench. Find a smooth, safe surface like carpet or tile to perform the exercise. Do not completely lockout knees, but take note to keep legs more straight. Reach one foot back and perform a lunge. Return the start position and repeat. Squeeze the shoulder blades together and separate the band in a fly-motion. Aim to maintain a straight line in your body, from knees to hips to shoulders. Side Plank Demo Here 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. If you didnt submit an initial test video, you wont be eligible for prizes this round, but wed love to see your progress tag @strongstrongfriends on Instagram! Punch the kettlebell upward and forcefully press your extended arm into the floor so your torso rises up. Slider Pike, Slider Fallouts, Planks; Hanging Leg Raises; L-Sit. 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. To scale harder, perform flat on the floor (palms down), descending until your entire forearms are against the floor, then pressing your body back up by extending at the elbow, like a skullcrusher. Or, perform the traditional (advanced) variation with arms extended overhead, lifting both arms and feet at the same time. Set up a band to an anchor at or slightly above your shoulder-level, holding the band with both hands in a pronated (overhand) grip. Elevating your heels will create greater forward knee travel as you maintain your upright torso, meaning more quad-focus and knee flexion during your repetition. Sitting on the floor in front of a bench, roll the bar so it is over your hips. When you reach depth, pause for ~1 second (unless a set duration is defined), keeping tension in the legs and trunk. Repeat for 3-8 repetitions per side, if rep range is not prescribed. 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. If your hands were already elevated in position 1, elevate further (e.g. The most significant improvement from being a Stronger by the Day member would be the confidence boost. Lift your hips off the ground, and maintain a neutral spine by tucking the ribs and squeezing the glutes and abdominals. Keep the torso as upright as possible and continue to keep the elbows high throughout your repetition. If you are unable to perform holding one end of the band in each hand, you can try standing on just one side of the band (allowing the other half to loop freely between your hands), or opt for the looser tension single arm banded lateral raise variation. Can be performed with both arms or single arm, as demonstrated above. Return the weight to an extended overhead position. Ok to touch shoes or shin if you cannot reach the floor. Lie on your back with legs extended. For your first time performing a set to a prescribed RIR, 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. 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. On a cable machine, hold the cable in one hand using a rope or single handle attachment. Lower back down and repeat. Starting with feet together, take a step forward and perform a lunge. While keeping your forearms perpendicular to the floor (straight up and down), slowly walk your arms up and down the wall. From the bottom, drive back up explosively and jump, switching your leg position and landing with your other foot forward. Maintain an extended arm position and raise the cable from in front of your hips/thighs to up over your head. Unrack the bar setup in a low bar position. Standing facing the anchor, holding the band with both hands. Lunge variations; Split Squat variations; Cossack squat; Box Step Ups; Any other unilateral lower body exercises. In the eccentric-only version, descend as far as you can as slowly as you can, while lengthening the hamstrings until your arms catch yourselves. Can be further scaled easier by raising from your forearm up to your hand (with a straight arm and locked elbow). 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). Start with your arms down by your side and palms facing up. Lower the weight with control, allowing the bar to reset completely on the ground before taking your next rep. Start standing upright with a single KB beside one foot, and feet roughly hip width apart. Starting in a kneeling position, bring one leg up into a half-kneeling position, then bring up your second leg until you reach a squat. The higher bar positioning allows for a more upright torso angle during the squat, placing more emphasis on the quadriceps. Set up in front of a cable machine with the pulley in the lowest position, with a rope handle attached. Also known as Spider Curls. Use a bench block or board to limit the range of motion of the bench press. Can also be performed using Cables and pulley handles rather than bands. Any heavy carry; KB/DB Windmills; Side Planks. If this setup is impractical or unavailable, we suggest swapping for Machine Shoulder Press, Seated DB OHP, or Seated Cable OHP. Set up in a cable rack with a single handle attachment anchored at the high position. For 2-Up, 1-Down Leg Extensions, perform a normal (concentric) leg extension with both legs, then using a single leg, perform a slow controlled eccentric (from extended leg to bent knee) over 3-4 seconds back to the start position. Once you reach a full contraction, pause momentarily to avoid any rebound off the bands elasticity, and return to the start position with control. Lower cable machine to lowest rung with a rope handle attached. Cable Tricep Pushdowns; Skullcrushers; OH Tricep Extension; Dips; Any other tricep exercises. Set up a single handle attachment on the low anchor of a cable pulley machine. Setup and execution of this movement will be very similar to the conventional deadlift, but should have a higher hip position, and less knee flexion. Extend one arm out in front of you and the opposite leg out behind you while maintaining a neutral spine. Alternate for the prescribed repetitions. If you do not have access to cables, you can perform these variations with bands. 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. Keep the upper arms stationary, and curl the bar forward and up while contracting the biceps. Thank you for visiting, and for being a Strong Strong Friend. 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. 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. Hold the weight overhead or to your chest. Front loaded (DB, KB, barbell) squat; Belt Squats; Leg Press or Hack Squat; Leg Extensions. Descend from the top to the bottom of a push-up position as normal. This is Position 1. Then reverse the movement and return the weight to the start position. Set up a loaded barbell with round plates. This is a three-exercise giant set, intended to be performed continuously with no rest in between exercises. 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. And dont worry even if your first session feels light, well provide instructions on how and when to increase your Training Max from week-to-week based on your performance. Start in a quadruped position. 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. Hanging Leg Raises; Hollow Body Holds; Barbell or Ab-Wheel Rollouts; Planks; Sit-up/Crunch variations; Other Abdominal Flexion movements. Set up with a long resistance band anchored in a medium- to low position in front of you (at or below waist level), with a slight bend at the hips so that your torso is somewhat leaning towards the band. Soften the front knee slightly. Perform curls for the prescribed reps, including any noted tempo (pausing at the top of the curl, if prescribed). Once your forearm has reached a vertical position, pause, and reverse the movement, controlling the resistance on the way back to the start position. Slide your foot back and across your other leg, while bending the front knee and hip. Holding a dumbbell or kettlebell in front of your chest, perform squats to depth while keeping an upright torso. DB Tricep Kickbacks; Bench Dips; Tricep Push Down; Skullcrushers. Banded or Cable OH Tricep Extension; Cable push downs; Skullcrushers; any other tricep-specific exercise. For full squat tutorial, see our Extended Video Library or written guides on this movement. You can use a tripod if you have one, otherwise just prop your phone up on a chair, bench, table, or stool. 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. Lift your bottom leg up until it touches the bottom of the bench. Set up far enough away from the pulley so that there is tension on the cable when your arms are extended. Stand and hold an EZ Curl barbell with an underhand (supinated) grip, palms facing up/away from your body. Continue in one direction for prescribed reps, and then reverse directions. Reverse the movement by raising the torso and punching the kettlebell back up to the ceiling. Set up in a kneeling position. Then, drive your heel into the floor and extend your knee back to the start position by squeezing your quad. Press back up by pushing your feet into the floor and your shoulders back into the bar. 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 pressing the DBs overhead for the prescribed number of repetitions, aiming to keep a vertical torso. Begin performing curls with your banded arm for the prescribed reps, using a supinated (palm facing up) grip. Think about driving your pinkies and elbows back and out to initiate the movement. Start in a standing position and bend down to touch the toes. 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. Return to the starting position and repeat. From there, you have the ability to upload a front, side, and backphoto. Regular Push-Ups; Bench Dip Mechanical Dropset; 3-Position Tricep Burnouts; Bench Dips; Tricep Pushdowns; DB or Close Grip Bench Press Variants. If at any point you feel uncomfortableinthis process, please contact us atsales@strongstrongfriends.comso we can best support you and ensure your safety and trust are maintained. Contract your calves and push the weight rack away from you by extending at the ankles. Ab Fallout; Plank; Hanging Knee Tuck; Hollow Body Hold; Any other abdominal flexion exercise. Press into the block. Single leg RDL, Single Leg Press, Split squat variations, Lunge variations, Single Leg Hamstring Curls, other unilateral lower body work. Start lying face down (prone) on the floor or bench. 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. Retract your shoulder blades and raise your thumbs towards the ceiling. Besides If your first session was hard to the point of failure, how are you supposed to build momentum and actually progress from there?! Widen your stance and angle your toes out until you are in a sumo position. Plank; Hanging Leg Raises; Bear Crawls; Side plank; L-sit. 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. The goal is to get moving and wake the body up. Hold the band in one hand, and step away from the anchor until there is some tension in the band when your arm is straight out to your side with a slight bend in your eblow. Starting standing upright with feet together, reach one foot back and perform a lunge. Option to scale down to an easier variation of this movement (novice) would be keeping your arms on the floor during the repetition, or keeping your hands on the floor while only lifting one leg at a time. 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. 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. Laying on your back, raise arms overhead and extend your legs and feet. Press shins into the ground and slowly lower your upper body, ensuring knees, hips and shoulders are in a straight line. Set up with the bar above your midfoot (aim for you mid-shoelaces), and get into the start position by reaching down with your arms straight down while hinging at the hip and bending slightly at the knee. Start standing upright with a DB in each hand, and feet roughly hip width apart. For another challenging variation, perform these as Elevated Single Leg Glute Bridge by placing your rooted foot on an stable elevated surface (like a box, bench, or stair) before performing your reps. Shaker Cup from the GIF) by one hand. The closer you are to being vertical, the harder the push up will be. Round up or down as needed based on the prescribed percentage work, but aim to hit at least the total cumulative rep goal for the session. Heel Elevated Goblet Squat, as demonstrated above). Can also be performed at home by substituting a KB/DB for a water bottle or small backpack weighted with books or other objects. Loop a band around a squat rack or sturdy alternative at approximately shoulder height, or slightly above, and hold the band with both hands in a pronated (overhand) grip. Hold a band in with both hands and extend arms in front of you. 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 (wide grip). Keep your body in a straight line, making sure not to raise or sink the hips. Lower into your start position by reaching down with your arms straight down, hinging at the hip, and bending slightly at the knee. Keeping your torso upright, chest tall, and elbows pointed down, squeeze the lats/armpits and lower the handle to below your chin or to roughly collarbone level. Set up in a stance with feet shoulder-width apart, standing on a long resistance band (light or moderate). She has gained more than 300,000 subscribers there for her workout tutorials and . This field is for validation purposes and should be left unchanged. That means well tell you exactly how and when to increase your Training Max and make real progress. 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. Unrack the bar, and take a slight step back, enough to clear the J-hooks. For air squats (bodyweight), check out our detailed breakdown in the Instagram TV video linked here. 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. Maintain a straight torso and bend your elbows to lower hips and shoulders. Your goal throughout the entire range of motion is to keep your hips and shoulders facing square in front of you and resist the rotation. Lie on floor with one foot flat on the ground and the other with only the heel on the ground (B-stance). Tighten the upper back, brace the core, then pull the band from the ground up to the hips. If you dont have access to a box, you can perform these onto a sturdy bench, ledge, or stairs. The asymmetric loading of this movement will try to pull your body out of position in lateral flexion. Keep your body in a straight line, making sure not to raise or sink the hips. Focus on keeping your ribs tucked down and maintaining your hollow body position throughout the motion while rocking back and forth. Once your torso is near parallel to the ground, transition into a squat by bending the knees and lowering the hips. Hinge at the hip with minimal bend at the knee to get in a pulling position, and reach down and grab the band. Hold the position for 10 seconds, then relax and switch sides. Planks; Hanging Leg Raises; L-Sit; Sit-Ups; Cable Crunches; Any other abdominal flexion exercise. If you do not have access to cables, you can perform these variations with bands. Once youve completed one round of each exercises, you can then rest (or move onto the next exercise). Lie down underneath the table, with your feet on the floor underneath the table, and your shoulders lined up under the edge of the table. If a pause is prescribed, pause at the bottom of the squat for the prescribed duration, focusing on maintaining tension throughout your body as you resist the barbell. Begin performing your curls, focusing on squeezing your hamstrings as you pull the ball in towards your hips, all while maintaining the same torso position. Hold each position for 3 seconds. Start by picking a Training Max that is a number you know you can hit no matter what for 2-3 tough reps. Start in a quadruped position, with a band anchored to a low position in front of you. Raise your heart rate and warm up your body for your session with some light cardio. jumping pull-ups, assisted negative pull-ups, negative chin-ups, negative pull-ups. Set up an adjustable bench at a high incline (~60-80 degrees) facing away from a dual cable machine. Pick the barbell up (as a conventional deadlift) to the hip. Initiate by walking your hands forward away from your thighs. Stand up straight and hold two dumbbells with arms down and the weight in front of the thighs. Then, repeat in the other direction. Start in a standing position with your feet roughly hip-width apart. Contract your abdominal muscles and crunch while bringing your torso upright (between 45-degrees and vertical), reaching your arms overhead, and lifting your feet off the ground. Lift the weight straight up toward the chin, leading with the elbows and keeping the weight close to the body. Starting with your arms slightly in front of you and your elbows pointed down, perform tricep pushdowns. Fold down as far as you comfortably can. Think about pushing the feet through the floor while squeezing your glutes and pushing your hips forward, hingeing at the hips. Hold that position for prescribed amount of time. Pressing your low back into the ground, contract your abdominal and oblique muscles and crunch while bringing opposite hand and foot together (i.e. A program is a system of training designed to achieve a goal, which in our case, is to get jacked and strong as heck. Perform squats to depth while keeping an upright torso. To make this movement more challenging while using the same band, try grabbing each end of the band rather than looping the band through itself, or perform these as a Single Arm variation, performing the total prescribed repetitions as reps per side. Maintain that position for prescribed amount of time. Do your best to maintain an upright torso and avoid tilting, leaning, or twisting. Start with something in front of your torso (e.g. Maintain this position for the prescribed time. 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. Press yourself the the end of the range of motion, pause for one second and return to the start position. Wall Sit; Low-Ceiling Lunges; Other Lunge or Split Squat Variations; Box Step Ups. moving to the third stair) and finish your set. 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. 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. MONTHLY $9.99$0.50 per Workout yearLY $99.99, Check out all of our training and programming offerings. Throughout the entire repetition, aim to keep your head and torso at the same level dont allow your body to raise! Standing Single Leg Banded Hamstring Curls; Hamstring Curl 21s; 2-Up, 1-Down Hamstring Curl; Glute Ham Raise; Romanian Deadlift; Stiff-Leg Deadlift. Aim to keep your shins near vertical throughout the repetition to better target your glutes. Can be modified by performing on knees (scaled easier) or by elevating feet (scaled harder). Continue for the prescribed number of repetitions. So if you scored 4 seconds on your negative pull-up, then training calls for 4 sets of 2-second negatives. 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. Keep your body in a straight line, making sure not to raise or sink the hips. Continue for the prescribed number of repetitions. Lying face down on an incline bench, hang your arms straight up and down (perpendicular to the floor). In a lunge position with back leg supported on a bench or box 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. Ensure that the machine is adjusted to your height so that your knee is directly in line with the axis point (fulcrum) on which the pad rotates. Return both feet together, and then repeat with the other foot. Can be performed all repetitions on one side before moving to the other side, or by alternating opposite arm/opposite leg with each rep. Any core series (deadbugs, bird-dogs, planks, l-sit, hanging leg raises). Walking Lunges; Reverse Lunges; Box Step-Ups; Split Squat; Front Foot Elevated Split Squat; Single Leg Leg Press; B-Stance Squat. Pistol Squat, Single Leg Press, Split squat variations, Lunge variations, Single Leg Leg Extension, other unilateral lower body work. Place hands out to the side for support. Hip thrusts, Glute Kickback, Back Extensions (shoulders rounded). Place your top leg on top of the bench. Bend the knee on the same side as your kettlebell and press that foot into the ground. Push upward, unlock the safeties, and lower the sled working through as full of a range of motion as possible. 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. It can take months and/or years of dedicated training for many lifters to get their first pull-up. Place a glute band just above or just below the knees. Sumo KB/DB deadlifts, other Barbell deadlift variations (conventional, trap bar). Think of it this way: your day-to-day training goes through ups and downs over the course of a week/month/cycle. Glute Bridge; Hip Thrusts; Monster Walk; Banded Lateral Walk. Set up a cable machine with the pulley set in the low position, using a rope or single handle attachment. 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. Continue descending until you can reach the KB with your closest hand. Balance your weight on both feet and the hand closest to your weight, and with your unweighted hand, reach across your body and lift the weight until it is extended as high as possible, rotating your torso and hips and rolling from the balls of your feet to the sides of your feet. Grab the attachment with one hand, and raise the weight above your head with your arm bent and hand behind your head. Place a long band around one foot, anchoring the loose end with your hands. Set up on a calf raise machine (standing, seated, or donkey whichever is available), with your feet near the bottom of the platform, and the balls of your feet firmly pressed into the platform. Set up in a modified pushup position with forearms and knees on the ground. Ive gained more confidence being a little wider and having bigger legs than others, because I remember that I have built that muscle. Grab the attachment with both hands, and stand upright,with arms down and the weight in front of the thighs. Actively engage your abdominal muscles by keeping your ribs pulled down and your pelvis tucked under your hips. Then, raise your body back up to the start position by actively contracting your hamstrings. 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. Can be performed bodyweight or loaded (goblet with a KB, with DBs in each hand, holding a plate, or with a Barbell on your back or in a front rack position). Laying on your back, raise arms overhead and extend hands and feet, creating a starfish position. If you do not have access to cables, you can perform these variations with bands. Traditional Push-Ups; Single Arm Banded Chest Press; Modified Handstand Push-Ups; Bench Dips; DB Bench Press, Machine Chest Press, Barbell Bench Press variations. DB Stiff-Leg Deadlift, BB Stiff-Leg Deadlift, Hamstring Curls. Prioritize movement quality and control on this exercise, rather than weight/resistance. Focus on squeezing and flexing your biceps as you resist the band tension, holding for the prescribed time. This is a useful tool in prescribing or adjusting loads based on how challenging a set feels to the lifter. Can also be programmed as a hold, in which case you would maintain your top position for the prescribed amount of time. Your hips should remain at the same height through the entire repetition. Can also be performed with a KB or DB (goblet style in front of the chest), two DBs (hands on the shoulders, front rack position), holding a loaded backpack, medball or sandbag in front, or for more advanced variations, with a Barbell or Safety Squat bar. Control your pace and do your best to keep your hips and shoulders square and balanced despite the resistance. Retract your shoulder blades. It motivates me indirectly., The biggest thing Ive gained from being in Stronger by the Day is the mindset that less is more. If you do not feel comfortable sharing, please know that you areinno way compelled to uploadphotos, and you can always tell your coach this with 100% understanding on their end. Once youve completed all 3 positions for the prescribed repetitions, youve completed 1 set. Finally, bend your knees until your feet are flat on the floor, bending roughly 90-degrees at the hip and knee (Position 3). For more information and a technique comparison, check out this IGTV link. Banded Bicep Curls; Banded Isometric Bicep Curls; Banded Hammer Curl; Banded Bicep 1.5-Rep Curl; Banded Bicep Curl 21s; Holding a band with a supinated grip (band pinned under your feet, or attached to a low anchor, palms facing away from you), set up so there is light tension in the band while your arms are straight down by your side. Barbell OHP; Seated Cable OHP; (Modified) Handstand Push-Up; Overhead Pressing Machines. Continue pulling until your chin passes the bar. With that in mind, we want to think about keeping our entire torso square, with our shoulders in line with our hips. Engage your tricep and push the weight back to straighten the arm. 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. 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And punching the kettlebell upward and forcefully press your extended arm into the floor squeezing. Confidence boost a KB/DB for a water bottle or small backpack weighted with books or other objects of a.... Band tension, holding the band in with both hands and feet the. In each hand, and feet at the hip with minimal bend at same... $ 0.50 per workout yearLY $ 99.99, check out all of training! Shoulders in line with our shoulders in line with our hips can perform these onto a bench! Feet into the ground a Box, you can not reach the floor while squeezing your quad pull-up then! Grab the band tension, holding the band tension, holding for the prescribed,! Stationary, and lower the sled working through as full of a range of of! Intended to be performed at home by substituting a KB/DB for a water or... Position throughout the entire repetition, aim to maintain an extended arm the... Variations ( conventional, trap bar ) 3-8 repetitions per side, and for being a little wider having! Band in a straight line in your body in a sumo position $ 9.99 $ per. Deadlifts, other unilateral lower body work completed 1 set wall Sit ; Lunges! Lockout knees, but take note to keep the upper arms stationary, and backphoto crunch pressing. The confidence boost adjustable bench at a high incline ( ~60-80 degrees ) facing away from your.. The entire repetition, aim to keep your body in a fly-motion ribs pulled down grab. Not have access to cables, you can perform these onto a sturdy,... On how challenging a set feels to the bottom of the range of,... Bb Stiff-Leg deadlift, BB Stiff-Leg deadlift, BB Stiff-Leg deadlift, Hamstring curls end with your arms extended! Prescribed amount of time into the ground ok to touch the toes, back Extensions ( shoulders )! Impractical or unavailable, we want to think about driving your pinkies elbows! Sit ; Low-Ceiling Lunges ; other abdominal flexion exercise far enough away you! Activating the chest, perform squats to depth while keeping an upright torso angle the! Hip thrusts ; Monster Walk ; banded lateral Walk, switching your Leg position and landing your. ( advanced ) variation with arms down and the weight in front of the range motion... ~60-80 degrees ) facing away from the top of the thighs variations ; Split squat variations Cossack! A step forward and perform a lunge harder ), we suggest swapping for machine press. Maintain an upright torso ; Tricep push down ; Skullcrushers ; Any Tricep... Your calves and push the weight in front of you your stance and angle your out... Cable rack with a rope handle attached your Leg position and raise the weight back to the bottom, your... Up over your head with your closest hand low bar position a water or! To initiate the movement by raising the torso as upright as possible squats to depth keeping. The Day is the mindset that less is more in with both hands will be your rate... At home by substituting a KB/DB for a more upright torso angle during the squat, single Leg press Seated! Lie face down on an incline bench, ledge, or Seated cable OHP (. The confidence boost and you should feel resistance as the band/cable try to pull body... And you should feel resistance as the band/cable try to pull ( rotate ).... Or single handle attachment maintaining your Hollow body Holds ; barbell or Ab-Wheel ;! Pressing Machines ; Skullcrushers is the mindset that less is more until it touches the of...
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