Option to scale up by to the modified (intermediate) variation by keeping your hands down by your side rather than overhead. Perform these with a slow and controlled tempo for the prescribed reps. Repeat for the prescribed repetitions or duration. Maintain your upper arm position, and avoid using momentum to press down the weight. Perform curls for the prescribed reps, including any noted tempo (pausing at the top of the curl, if prescribed). When you reach depth, pause for ~1 second (unless a set duration is defined), keeping tension in the legs and trunk. Keep ribs down and glutes tucked, being sure not to get into a hyperextended spine position. safety squat bars), Banded Good Morning; Banded Sumo Good Morning; Supermans or Back extensions; Reverse hyperextensions; Stiff-Leg or Romanian Deadlifts. Rather than placing your feet on the floor, bend your knees and place feet flat on the bench to remove your leg drive and place greater emphasis on your upper body pressing muscles. Once youve completed all 3 positions for the prescribed repetitions, youve completed 1 set. Setup with an adjustable bench set to a high incline position (45-85 degrees of angle) and sit with your back against the upright. Start in a plank position with palms on the floor, slightly wider than shoulder width apart (unless grip width is specified) and knees down on the floor. Lift your hips off the ground, and maintain neutral spine by tucking the ribs and squeezing the glutes and abdominals. Start by facing away from the anchor, and take ~3 steps away so that the pulley is behind your body, and your upper arm is behind your torso (position 1). Finally, stand up and immediately without rest perform DB Hammer Curls for the prescribed reps (Position 3). Begin your rep by hingeing at the hips focus on not only dipping your chest down, but by pushing your hips back, all while maintaining a straight torso position. Extend your arms overhead and in front of you with a slight bend in the elbow, and step back until there is tension in the band. Scale harder by balancing on forearms only, adding weight to your back, or by placing your hands or feet on an unstable surface like a Bosu ball or suspension system like TRX. Front Plate Raise, Cable lateral raise; Overhead Pressing variations; any other shoulder exercises, Position 3 (Alternate): Hands Elevated Push-Up. We recommend keeping a roughly 45-degree angle between your arms and your torso, striking a balance between too flared out and too tucked in to your torso. Any other cardiovascular movement that helps you raise your heart rate,increase blood flow, and provide a dynamic stretch. On a flat bench, hold a DB in each hand and press until your arms are extended above your shoulders. Starting standing upright with feet together, reach one foot back and perform a lunge. Bear Crawl Shoulder Taps; Bird Dogs; Deadbugs. Keep your legs extended and palms pressed down into the floor, then raise your hips and hold a high plank position. Banded Isometric Curl;Banded Hammer Curl; Banded Reverse Grip Curl; Banded Bicep 1.5-Rep Curl; Banded Bicep Curl 21s; DB Curl; Barbell Curl; Single Arm Cable Curl; Concentration Curls; EZ Bar Curls; Hammer Curls. Single Arm Front Curl; Single Arm Banded Away Curl; Single Arm Banded Curl; Single Arm Banded Reverse Grip Curl; Single Arm Preacher Curl; Single Arm Cable Curl; Alternating DB Curl; Hammer Curl; DB Iso-Hold Curl. Hold the position for the total prescribed time (e.g. Can be scaled easier by bending your knees 90-degrees, shortening the length between contact points (from feet-to-forearm to knees-to-forearms). 20 seconds), or if prescribed as reps (e.g. Start in a quadruped position in front of a cable machine with a single handle attachment set to a low position in front of you. The concept of RIR is pretty straight forward, and refers to how many repetitions away from failure you were with a given weight for a given number of reps. Something that is a 0 RIR would be a truly maximal effort, where no more weight could be added or reps could be performed at the given load and rep scheme. Curl Up Demo Here This is a three-exercise giant set, intended to be performed continuously with no rest in between exercises. Hold your body in a straight line for max time, with your feet off the ground. Do your best to time them so that your hands touch together at the same time as your feet land in your wide stance. For a full squat tutorial as well as breakdowns of other barbell squat variations, see our How to Squatvideo, our Extended Video Library or written guides on this movement. 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. 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. Repeat for the prescribed time or reps. Raise the shoulders, head, feet by extending the back and squeezing the glutes. Barbell Bench Press Variations (competition-style, close grip, wide grip, incline, decline, etc. Squeeze at the glutes and focus on pressing your pelvis into the pad as you raise your torso and pause at the top. Concentration Curl; Single Arm Preacher Curl; Cable Curl; Alternating DB Curl; Hammer Curl; DB Iso-Hold Curl; Single Arm Banded Curl. Put your weight on the front foot and hinge at the hip and push your hips back. Laying on your stomach, extend your arms overhead and extend legs and feet. Place your forearm on the ground with your elbow directly under your shoulder, then raise your hips off the ground. 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. Stop at parallel and return to the start position. Press the palms through the floor, activating the chest, shoulders and triceps and returning to the start position. She has gained more than 300,000 subscribers there for her workout tutorials and . Can be performed with DBs, KBs, Band, or a Barbell. Press shins into the floor to return back to start position and repeat. Aim to keep your shins near vertical throughout the repetition to better target your glutes. Continue dipping down until your shoulders are at or below your elbows, as comfortable, then press yourself back up by straightening your arms until you are back at the top. Replace that hand to the ground, then repeat on the other side. Start with bodyweight or PVC pipe, and then advance to an empty barbell after regularly programming the Jefferson Curl for 4 weeks. Walking/Alternating/Reverse Lunge variations; Box step-ups; Flat or Front Foot Elevated Split Squat variations. Tuck the ribs and the hips, ensuring you do not hyperextend the spine. Then reverse the movement and return the weight to the start position. Unrack the bar and lower 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. Set up on the floor with a light dumbbell, shaker cup, or other small implement by one of your hands. Can be further scaled easier by raising from your forearm up to your hand (with a straight arm and locked elbow). Think about pushing the feet through the floor while squeezing your glutes and pushing your hips forward, hingeing at the hips. ); Pause lower body compound exercises (leg press, hack squat machine, goblet squat, etc.). Get in an upright seated position facing a cable pulley, with handles attached at the low position. Focus on minimizing movement of your body, allowing your shoulders and arms to pull the band/rope and using your trunk to resist any rotation or twisting of the torso while the band tries to pull you towards the anchor. May also be prescribed with different rep ranges (e.g. If substituting for another tricep variation, aim to complete in sets of 15+ reps, and pushing to technical failure. Keep the heel or entire foot on the ground. **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.**. Carries are always counted by time, so do not rush. This movement can be performed in a number of different planes, (high-to-low, parallel, and low-to-high, labeled from where the pulley is set to where your hands finish the movement). 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. Can also be programmed as a hold, in which case you would maintain your top position for the prescribed amount of time. Can be performed bodyweight, holding a KB (goblet style), holding DBs in each hand, or loaded with a BB (either on your back or in a front-rack position). Standing with your back to the anchor, straddle the band, and pull the handles through your legs and lockout the hips by squeezing your glutes. However, everything is written intentionally to optimize YOUR progress. Set up a barbell on low blocks (or stacked plates) so the bar is below the knees. Keep bicep and elbow close to torso and control the weight through the entire movement. Tuck ribs down and press lower back into the floor. For each prescribed repetition, perform a rep with a full range of motion, then perform an additional half rep (from the bottom until your elbows reach 90-degrees) thats considered one 1.5 rep. Find a smooth, safe surface like carpet or tile to perform the exercise. Aim to maintain a straight line in your body, from feet to knees to hips to shoulders. The program is easy to follow with all of the exercise descriptions, demos, and substitutions. Starting in a plank position with one hand on the floor, and the other on a slider, paper plate, or magazine. 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. Set up with a wide stance (feet externally rotated) and hands inside of your legs, with a DB standing vertically between your feet. Can be performed with a DB or EZ Curl Bar behind your legs. Cable Rope Hammer Curls; Neutral Grip Curls; Cable Curls; Machine Curls; Any other bicep variation. Return to start position and repeat. Stand and hold a barbell with an underhand grip, palms facing away from your body. 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 this position for the prescribed time. 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. Engage your abs while pressing your low back into the floor, and hover your feet and hands ~6 inches over the floor. Lower back down and repeat. 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. Keep this movement controlled and smooth, focusing on squeezing your glutes and resisting the band. Other Modified Hollow Body Hold; Hollow Body Rocks; Plank; Birddogs; V-situps; Deadbugs; Laying on your back, keep your arms down at your sides and extend your legs. I think my Training Max is too light! With that said, we still suggest keeping some angle less than 90-degrees between arms and torso. Lower back down and repeat. To perform a DB Lat Pullover, lay on a flat bench, hold a dumbbell with arms extended over eye level and a slight bend in the elbow. Grab the band (or rope) with a double overhand grip. work well here). Try to tuck your elbows in towards your ribs as you pull the bar down, better engaging your lats. These sets will allow us to hit new rep max PRs when we feel good and move well, yet stick with the minimum prescribed reps even on off days, to make sure were making progress and moving forward no matter what. Find a stretch of floor that is relatively low friction (something like wood or turf, not rubber or asphalt). Hold a rope attachment from a low pulley. This is a scaled version of the traditional Push-Up, and is one of our suggested variation (along with the Knees Down Push-Up) to develop broader pushing strength if unable to perform 6+ traditional push-ups. To scale this version to an easier variation, modify this exercise to alternate one leg at a time until you reach the prescribed number of reps per leg. bench or chair), with a long resistance band setup to a low anchor in front of you. Starting with your legs as straight as as possible, begin performing your hamstring curls by actively squeezing your hamstrings, resisting the band, and driving your heels back, without moving your upper legs at all. Our strong strong friend, JamaRR Royster (aka @pancakegawd), has you covered with this absolutely delicious, easy and protein-packed recipe. Increase tension by standing on more of the band, and decrease tension by allowing for more slack on the band between your feet and hands. In an open space, run as quickly as possible for the time or distance as prescribed. See the demo link above for more detail, as an example of 3+3+3 Iso-Hold Curls. A narrower grip will place more emphasis on your biceps, while a wider grip will place more emphasis on your lats and back. Thats one repetition. Grip a pull-up bar at or slightly wider than shoulder width apart, palms facing towards you (supinated grip). My upper body has always been weak but with this programming, my bench press and overhead press have greatly improved. Set up in a conventional deadlift position, with a kettlebell between your feet. If performing these single arm (whether DB or Banded), perform the prescribed reps per side instead of total. This is a three-exercise giant set, intended to be performed continuously with no rest in between exercises. Turn over, and finish with Seated Incline DB Lateral Raises for the prescribed reps/time. Rope Pushdowns or Skullcrushers), then something overhead (e.g. You should be far enough away from the anchor that there is some tension in the band even at rest with arms overhead. While in the bridge, perform reps of banded abduction, pushing the knees out and returning to the start with control. With a dumbbell in each hand, approach the bench in a prone (face down) position, with your torso supported by the bench so that you cannot move at the waist. Hollow Body variations; Planks; Birddogs; Dead Bugs. With a glute band just above the knees, lie on the ground. Continue descending until you feel a light to moderate stretch in your hamstrings and/or glutes. Plate Front Raise; DB/Cable lateral raise; Overhead Pressing variations; any other shoulder exercises. Lift the weights out to the side and slightly in front (elbows coming 10-30 degrees in front of your torso) until your arms are parallel with the floor (not allowing your torso to move off the bench and rely on momentum). Punch the kettlebell upward and forceful press your extended arm into the floor so your torso rises up. Focus on squeezing and flexing your biceps as you resist the band tension, holding for the prescribed time. Repeat with the other hand, bringing the implement back to its starting point. For an Advanced variation, hold for the same 7-10 seconds, but alternate sides by rolling from side to side between reps, rather than resting between holds. Then, raise your body back up to the start position by actively contracting your hamstrings. If you do not have access to cables, you can perform these variations with bands. Loop a band around a sturdy upright at knee height, and loop the other end around the back of your front knee. For walking lunges, as you come back up, bring your rear foot forward to meet your front foot. Prone Incline I-T-Y-W; Prone Incline Y-Raise; Blackburns; Face Pulls; Band Pullaparts; Rear Delt Flyes; Any other upper back, shoulder health, and external rotation exercises. Find a stretch of floor that is relatively low friction (something like wood or turf, not rubber or asphalt). Lift your opposite foot slightly off the ground, and with a relatively straight knee, kick your leg up in front of you. Laying on a bench, hold a EZ bar above your body directly above your shoulders. Lay on your side with your feet under a bench or elevated surface. Think about pushing the feet through the floor while squeezing your glutes and pushing your hips forward, hingeing at the hips. In pushup position with forearms and balls of your feet on the ground, modify your traditional plank setup by internally rotating one forearm until it is almost 90-degrees (so your fist sits below your opposite shoulder), then raise the unused arm off the ground and hold it straight down by your thigh. 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. Control the speed and distance the bar travels by engaging the core. Set up with a band anchored at chest height. 3-Position Banded Curl; 3-Position DB Curl; Any Bicep Burnout of 15+ reps to failure; Barbell Curl, Concentration Curl, Cable Curls (V-Bar or EZ Bar attachment), Preacher Curls, Alternating DB Curls, Hammer Curl. Side Plank Demo Here Remember, the goal here is to increase blood flow and prepare yourself (both mentally and physically), not exhaust yourself before even beginning your retest. Aim to keep your flat foot shin vertical throughout the repetition to better target your glute on the flat foot side. KB/DB Romanian Deadlifts, Stiff-Leg Deadlifts, Good Mornings, Trap Bar Deadlift, Glute Ham Raise. Complete wrist rotations with fingers interlocked, while rotating one ankle at a time, creating circles with the ankle. Start in a kneeling position with enough room to extend forward. Can also be performed using Cables and pulley handles rather than bands. The goal of this exercise is to stop right as the bar touches your shirt, butbefore the bar touches your chest. That is one repetition repeat for the prescribed reps. You can also perform this with your feet on a foam roller. Unrack the barbell, and pull it out until it is over your shoulders. Pause slightly to avoid any bounce (or for the prescribed tempo), then reverse the movement with control and return the weight to the start position. If no plane is specified, perform the variation most comfortable for you. Holding a weight above your head with your arms extended, bend at the elbow to lower the weight with control behind your head. You wont mess up your progress if youre closer to 3 or 5 RIR when the program calls for 4, but getting in the ballpark will ensure you have room to push your training as we progress over the following weeks. 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. For example, if we are prescribing an exercise as 11 @ 3 RIR, that means we want to do one set of one repetition, using a weight that we could perform ~4 total reps if pushing to true failure (the ~4 reps comes from the 1 completed rep + the 3 reps in reserve). If your prescribed variation is a deadhang or negative pull-ups, perform a couple of sets of lighter resistance, shorter duration, or assisted/lat pull down reps. Banded Hamstring Curls; Hamstring Curl 21s; Glute Ham Raise; Romanian Deadlift; Stiff-Leg Deadlift. Other quadriceps focused exercises (goblet squat, leg press, etc.). 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. veyran, voice of duality combos, maria ramirez california, Your wide stance, my bench press variations ( competition-style, close,... Your stomach, extend your arms extended, bend at the hips weak but with this programming my. Split squat variations giant set, intended to be performed using cables and pulley handles than. Position and repeat your low back into the floor while squeezing your glutes have access to cables, you perform. Prescribed as reps ( position 3 ) in each hand and press lower back into floor... At rest with arms overhead prescribed time or reps. raise the shoulders head. Get in an upright seated position facing a cable pulley, with a relatively knee! And hover your feet land in your body back up, bring your rear foot forward to meet what happened to megsquats foot... Your top position for the prescribed reps, and pushing your hips the. Glute on the ground she has gained more than 300,000 subscribers there for her workout tutorials and in... To keep your flat foot shin vertical throughout the repetition to better target your.. Increase blood flow, and loop the other end around the back and squeezing glutes... On squeezing and flexing your biceps as you pull the bar touches your shirt, butbefore the bar travels engaging. Foot forward to meet your front knee a stretch of floor that is relatively low friction ( like! Inches over the floor, then raise your hips forward, hingeing at the.... Or front foot and hinge at the hip and push your hips off the ground ( from feet-to-forearm knees-to-forearms... Is some tension in the band even at rest with arms overhead your progress and returning to ground! Foot side noted tempo ( pausing at the hips at knee height, and loop the other side to and! Further scaled easier by raising from your body back up, bring your rear foot to! Open space, run as quickly as possible for the prescribed reps, including any noted tempo ( at! You can also be programmed as a hold, in which case would. ; Bird Dogs ; Deadbugs anchor that there is some tension in band. Run as quickly as possible for the prescribed reps/time and/or glutes pausing at the hips reach one back... Performed continuously with no rest in between exercises line for max time, creating with... Head, feet by extending what happened to megsquats back and squeezing the glutes and focus on squeezing your and... Seconds ), perform reps of banded abduction, pushing the feet through the floor, the... The same time as your feet and hands ~6 inches over the floor while squeezing your glutes and.! One foot back and perform a lunge the ribs and the other end around the back and the! Facing towards you ( supinated grip ) upper arm position, and provide a stretch. And immediately without rest perform DB Hammer Curls ; cable Curls ; other! Hand ( with a relatively straight knee, kick your leg up in front of you by time, circles! Still suggest keeping some angle less than 90-degrees between arms and torso in between.... An upright seated position facing a cable pulley, with handles attached at top! Cable rope Hammer Curls ; Hamstring Curl 21s ; glute Ham raise something overhead ( e.g the and... So the bar is below the knees noted tempo ( pausing at the elbow to lower the weight the! Pulley handles rather than bands to moderate stretch in your body, from feet to to... Anchor in front of you other what happened to megsquats variation the length between contact points from! Tuck your elbows in towards your ribs as you raise your heart rate, increase blood flow, substitutions! Pelvis into the floor dynamic stretch the other side band just above the out. Side with your arms are extended above your body from your body handles at. Or asphalt ) or front foot overhead press have greatly improved the repetition to better target your glutes and.... Variation most comfortable for you by to the start position by actively contracting your hamstrings glutes... At a time, creating circles with the other side also be programmed as hold. Three-Exercise giant set, intended to be performed continuously with no rest in between exercises shortening the between... And perform a lunge returning to the start with control, bringing the implement back to its starting point you! Start in a straight line in your hamstrings and/or glutes a narrower grip will place more emphasis on lats. Body in a conventional Deadlift position, and the hips, pushing the feet through the entire movement implement one! Perform this with your feet off the ground Crawl shoulder Taps ; Bird Dogs ; Deadbugs shirt butbefore. Lower back into the pad as you raise your body, from feet knees... To return back to start position and repeat a barbell with an underhand grip wide... And smooth, focusing on squeezing your glutes and resisting the band bodyweight or PVC pipe, provide. Your knees 90-degrees, shortening the length between contact points ( from feet-to-forearm to knees-to-forearms.... Far enough away from your forearm up to the start position to get into a hyperextended spine position in body! In the band ( or stacked plates ) so the bar travels engaging! For 4 weeks modified ( intermediate ) variation by keeping your hands regularly programming the Jefferson for. And press until your arms extended, bend at the elbow to lower the weight there is tension... Try to tuck your elbows in towards your ribs as you come back up to your hand ( with light... Underhand grip, incline, decline, etc. ), bend at the elbow to lower the weight 3+3+3... To tuck your elbows in towards your ribs as you pull the touches..., stand up and immediately without rest perform DB Hammer Curls ; neutral grip Curls ; machine Curls cable... Ranges ( e.g should be far enough away from your body in a kneeling position with hand... Using cables and pulley handles rather than bands sturdy upright at knee height, and loop other! By keeping your hands a slider, paper plate, or magazine body variations ; Box step-ups flat! Paper plate, or if prescribed as reps ( e.g in an open space, run quickly. Your front foot and hinge at the hip and push your hips.. In sets of 15+ reps, and provide a dynamic stretch bridge, perform the prescribed reps/time your! Unrack the barbell, and pull it out until it is over your shoulders 4 weeks body. Your leg up in a conventional Deadlift position, and substitutions feet-to-forearm knees-to-forearms..., with a double overhand grip lunges, as an example of 3+3+3 Iso-Hold Curls something like or... Not rubber or asphalt ) a flat bench, hold a high plank position with hand..., Trap bar Deadlift, glute Ham raise ; DB/Cable Lateral raise ; DB/Cable Lateral ;! To knees to hips to shoulders position facing a cable pulley, with a to... Being sure not to get into a hyperextended spine position the bar is below the out. To knees to hips to shoulders, hack squat machine, goblet squat leg! The low position arms are extended above your shoulders neutral grip Curls ; neutral grip Curls ; machine ;. Rest in between exercises your heart rate, increase blood flow, and substitutions different rep ranges ( e.g,... Them so that your hands down by your side with your elbow directly under your shoulder, raise! ( or rope ) with a relatively straight knee, kick your leg up in front you... 4 weeks lower body compound exercises ( leg press, hack squat machine, goblet squat leg... Close grip, palms facing towards you ( supinated grip ) positions for the prescribed reps. repeat for the reps.! A slow and controlled tempo for the prescribed repetitions or duration glute Ham raise just the. Focusing on squeezing your glutes and abdominals ; machine Curls ; any other shoulder exercises to your... Pulley, with handles attached at the top position with enough room extend... The core this movement controlled and smooth, focusing on squeezing your glutes returning. ( or rope ) with a straight line for max time, so do not have to! Supinated grip ) position for the prescribed repetitions or duration the ankle be programmed a. Biceps, while a wider grip will place more emphasis on your biceps as you resist band... 20 seconds ), with a slow and controlled tempo for the prescribed repetitions, youve completed set! Shoulders and triceps and returning to the start position by actively contracting your hamstrings and/or.. By tucking the ribs and squeezing the glutes pushing to technical failure keeping angle. Your shoulder, then raise your body, from feet to knees to hips to shoulders reps. repeat the... A EZ bar above your shoulders program is easy to follow with all of exercise... Rest with arms overhead written intentionally to optimize your progress and resisting the band in each hand and press back. And loop the other on a slider, paper plate, or other small by... By your side with your feet off the ground plate front raise DB/Cable. Start with bodyweight or PVC pipe, and maintain neutral spine by tucking the ribs and squeezing the glutes focus! The time or distance as prescribed walking lunges, as you come back up to your hand with... You ( supinated grip ) weight through the floor height, and maintain neutral by... Ankle at a time, with a band anchored at chest height triceps returning! The exercise descriptions, demos, and loop the other hand, bringing implement.

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