Continue for the prescribed number of repetitions. Control your pace and do your best to keep your hips and shoulders square and balanced despite the resistance. For 2-Up, 1-Down Hamstring Curls, set up on a hamstring curl machine (seated or lying). Return both feet together, and then repeat with the other foot. Begin performing curls with your banded arm for the prescribed reps, using a supinated (palm facing up) grip. 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. 8+8+8 would be 8 reps in bottom half range of motion, 8 top half range of motion, 8 full range of motion). For standing DB OHP, set up in a stance shoulder-width apart, clean the DBs up to your shoulders, and press overhead. Then with control, return them to their starting position. Remember, the goal here is to increase blood flow and prepare yourself (both mentally and physically), not exhaust yourself before even beginning your retest. 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. Extend your arm by contracting your triceps, until you lockout overhead. Lie on your side with legs stacked and extended. Focus on squeezing and flexing your biceps as you resist the band tension, holding for the prescribed time. Birddog: Start in a quadruped position. ); Leg Press variations (especially glute focused, such as wide stance or feet further in front of you); Step Up, Lunge, or Split Squat variations. Throughout the repetition, aim to maintain a tucked rib cage, allowing your abs to control the movement. Using a dip belt, add additional weight and perform strict pull-ups. Any Delt Burnout of 15+ reps to failure; DB Lateral Raises; Prone Incline Y-Raises; Band Pullaparts; Face Pulls; DB or Plate Front Raises. Tighten the upper back, brace the core, then pull the bar from the ground up to the hips. Continue for the prescribed number of repetitions. Set up in a conventional deadlift position. Lower the weight back to the ground with control, then repeat for the prescribed repetitions. Alternate for the prescribed repetitions. Glute bridge variations (banded, single leg, etc. Return to the starting position. DB Box Step Ups; Bulgarian Split Squat; Split Squat; Front Foot Elevated Split Squat; Lunge; Reverse Lunge; B-Stance Hip Thrust; Single Leg Leg Press. Pause at the top of the motion and return to the starting position. An example series that can be done with bands and BW only is below: Any Tricep Burnout of 15+ reps to failure; Rope Pushdowns; OH Tricep Extensions, Skullcrushers, Dips; Close Grip Pressing Variations, etc. Focus on keeping the ribs tucked down and pelvis neutral to your spine. Step up to the top of the box, so that all of your weight is on your elevated foot. Curtsey Lunge; B-Stance Squat; B-Stance Hip Thrust; B-Stance Glute Bridge; Split Squat, Bulgarian Split Squat, Front Foot Elevated Split Squat; Walking Lunge, Alternating Lunge; Reverse Lunge; Box Step Up. Banded Front Raise; Front Plate Raise, DB Front Raise, Cable Front Raise; DB Overhead Press. Sit just past arms length away from the cable machine. Grab the band with both hands and pull back towards the lower abdomen. Then, lie on a bench (or on the floor) in front of and facing away from the band. Or, perform the traditional (advanced) variation with arms extended overhead, lifting both arms and feet at the same time. 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). Aim to maintain a straight line in your body, from feet to knees to hips to shoulders. Ive gained more confidence being a little wider and having bigger legs than others, because I remember that I have built that muscle. While at the peak of your rep (and in the air), clap your hands together, then return them to the position and catch yourself before you descend into your next rep. If substituting for another curl variation, aim to complete in sets of 15+ reps, and pushing to technical failure. Push upward, unlock the safeties, and lower the sled working through as full of a range of motion as possible. Find a smooth, safe surface like carpet or tile to perform the exercise. Moving your feet closer to the bench and bending your knees (as demonstrated) will scale this easier. Keeping your feet in contact with the floor, begin your rep by abducting & externally rotating your legs, driving your knees out against the band. Take a breath into the pit of your belly, think of expanding your trunk (creating 360-degrees of pressure around your abs and lower back), and begin your descent by breaking at the knees and hips at the same time. Perform the prescribed reps. Now youve completed one set on one side repeat all three positions with the other arm for each set as well. On a good day, this is a weight you might be able to hit for 2-3 repetitions when just starting out. Press back up by pushing your feet into the floor and your shoulders back into the bar. Maintain position as best as possible during the pause. 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. Aim to keep your shins near vertical throughout the repetition to better target your glutes. Perform a single arm lat pull down, aiming to pull your elbow in towards your hip while holding the rest of your body as steady as possible. Set up an adjustable bench at a high incline (~60-80 degrees) facing away from a dual cable machine. Hold the weight overhead or to your chest. With a dumbbell in each hand and a slight bend in the elbow, lift 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. We recommend racking the bar during your intra-set rest. Lower yourself toward the ground as far as possible, keeping the 90 degree angle. A program is a system of training designed to achieve a goal, which in our case, is to get jacked and strong as heck. 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.). For a more comprehensive overview, check out our longer YouTube instructional video linked here. And Im proud of it. For the L-Sit Walk variation, press both hands into the floor and raise hips and inch hips and heels backwards. Can be performed with a single handle attachment, a rope attachment, or other attachment of your choice. Hold the dumbbell with one arm bent at 90 degrees. If you do not have access to cables, you can perform these variations with bands. Banded Bentover Row, Pendlay Row, DB Row, Inverted row, Chest Supported Row. Aim to reach a 90-degree angle at the knee at full hip extension to best target your glutes. We are focused on communicating to women that being in the gym doesnt always mean they want or need to be less. Carries are always counted by time, so do not rush. If you could almost do an unassisted pull-up during your baseline test, you can also shoot for your first pull-up! We arent trying to go all the way to absolute or technical failure, but we still want to really challenge ourselves and use these as a barometer of our directional progress. Each regular training week will provide suggestions on how to adjust your Training Max based on numbers you hit, so youll be up to speed in no time even if you start with a conservative guess. Standing upright with feet roughly hip-width apart, reach one foot back approximately ~2-3 feet, landing on the ball of your foot, and perform a lunge. Starting with a bench perpendicular to your body, grip the surface or edge of the bench with your hands. Attach a band to a high anchor point. Soften the front knee slightly. Heel Elevated Goblet Squat, as demonstrated above). To scale easier, perform on a higher bench, set of stairs, or against a wall. Hold a band in with both hands and extend arms in front of you, with an underhand (supinated palms facing up) grip . 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. Since your average daily training session is just thataveragewe find that basing your training off of a peaked, ideal-condition scenario (like a 1RM) is not as flexible as working off a Training Max. Curtesy Lunge with Sliders; B-Stance Squat; B-Stance Hip Thrust; B-Stance Glute Bridge; Split Squat , Bulgarian Split Squat, Front Foot Elevated Split Squat; Walking Lunge; Alternating Lunge; Reverse Lunge; Box Step Up. Your coach will review these during yourcheckin, and may provide further comments or instructions from there. and walk. With this hand position, we should be aiming to keep your arms roughly 45-degrees from the torso at the bottom. Focus on keeping your ribs tucked down, as if you were actively performing a crunch and pressing your lower back into the floor. Banded Bicep Curls; Banded Isometric Bicep Curls; Banded Reverse Grip Curl; Banded Bicep 1.5-Rep Curl; Banded Bicep Curl 21s; Holding a band with a pronated, overhand grip (band pinned under your feet, or attached to a low anchor, palms facing the floor), set up so there is light tension in the band while your arms are straight down by your side. Continue for the prescribed number of repetitions. Perform curls for the prescribed reps, including any noted tempo (pausing at the top of the curl, if prescribed). Reverse the movement by raising the torso and punching the kettlebell back up to the ceiling. 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. Squeeze your butt and drive your foot through the floor, extending until your hips are in line with your torso and resisting the band tension. Place your forearm on the ground with your elbow directly under your shoulder, then raise your hips off the ground. Tighten the upper back, brace the core, then pull the DB from the ground up to the hips. Back support may help form at higher intensities. Can be performed bodyweight or loaded (goblet with a KB, with DBs in each hand, or with a Barbell on your back or in a front rack position). Bend the knee on the same side as your kettlebell and press that foot into the ground. Set up as you normally would (with feet roughly shoulder width apart). Throughout the repetition, aim to keep your scapula depressed (shoulders down, lats engaged) and maintain a tucked rib cage, allowing your abs to control the movement. Do not bend the elbows during your repetition. DB Curls; Single Arm Cable Curl; Barbell Curls; Concentration Curls; EZ Bar Curls; Hammer Curls. Pronated Grip Inverted Rows (At-Home version), For a full squat tutorial as well as breakdowns of other barbell squat variations, see our, The goal here is to push yourself on these sets to complete as many reps as you can with, Training our heavy compound lifts later in a session rather than first thing when were fresh means those lifts will feel harder, 2) Gym-less training companion & BW guides, Goblet or other Front loaded (DB, KB, barbell) squat, Supinated Grip Inverted Rows (At-Home version), Post-Workout Pancake Tacos w/ Grilled Peaches and Bacon, 25 Bodyweight only strength exercises video. Loop a band around a sturdy upright at knee height, and loop the other end around the back of your front knee. 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. This variation can add a greater hamstring and posterior stretch, as well as better reinforce hingeing mechanics as you start in a biased position that naturally encourages you to push your hips back during the repetition. I think my Training Max is too light! Lunge variations; Split Squat variations; Box Step Ups; Split Stance or Single Leg Deadlift; Single Leg Press, Extension, or Curl; any other unilateral lower body movement. 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. Raise the hips into a bridge. Anchor a band below your feet, and hold one end in your hand. This impacts your relative strength and capacity on any given day. Alternate for the prescribed repetitions. Start on a quadruped position on hands and knees. Curl Up Demo Here Press the bar up over the head, pushing your head forward once the barbell passes eye level. Lie flat on the ground with a dumbbell in one hand. Unlike any type of oblique twist (where you actively are rotating your torso), our goal with these is anti-rotation, similar to a Paloff Press. single leg hamstring curl). 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. 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. Pronated Grip Inverted Rows (At-Home version); DB Row; Seated Banded Row; Pull Up; Chin Up; Banded Lat Pullover; Half Kneeling or Quadruped Banded Lat Pulldown. Engage your abs while pressing your low back into the floor, and hover your feet and hands ~6 inches over the floor. Ab Walkout; Plank; Hanging Knee Tuck; Hollow Body Hold; Any other abdominal flexion exercise. Single Arm Banded Flyes; DB Flyes; Incline DB / Barbell Bench Press; Push-ups; Pec Deck Machine. Changing the exercise order might make some things a little easier right now, but also might be self-handicapping your long-term results. Ensure you are set up far enough away from the anchor so that there is tension on the band when your legs are fully extended. Place a Safety Bar in the rack, at roughly the same height as your regular squat rack height (some adjustment may be necessary). Starting in an upright position with your feet together and hands by your side, jump up while spreading your legs (landing in a wide stance) and raise your arms so that they reach together overhead. 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. Sit on the floor or a seated cable machine and hold a straight bar attachment with an underhand grip. From there, extend your arms out and away from the body. Squeeze at the glutes and focus on pressing your pelvis into the pad as you raise your torso and pause at the top. Stand up straight and hold two dumbbells with arms down and the weight in front of the thighs. Can be performed with bodyweight or weighted (DBs, KBs, or even BBs!). Hip Thrust; Glute Bridge; Single-Leg Glute Bridge. Row the handle in towards your shoulder as you engage your abs to pull the knee of your elevated leg until it is back under your hips, holding here for 1-2 seconds unless explicitly prescribed. Wall Sit; Low-Ceiling Lunges; Other Lunge or Split Squat Variations; Box Step Ups. Standing with your back to the cable, straddle the cable and pull the handles through your legs and lockout the hips by squeezing your glutes. Lift your hips off the ground, and maintain a neutral spine by tucking the ribs and squeezing the glutes and abdominals. Single Arm Banded Front 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. Maintain tension in your core and brace your abs. Start in a plank position with sliders, paper plate, or towels on each foot. Hinge at the hip with minimal bend at the knee to get in a pulling position. Stop at parallel and return to the start position. While holding them at this height, tuck your ribs down and squeeze your abs while reaching your hips back as far as you can. 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. Standing upright with a long resistance band setup to a low anchor in front of you. Your hips should remain at the same height through the entire repetition. Plate Front Raise; DB/Cable lateral raise; Overhead Pressing variations; any other shoulder exercises. 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. Neither are inherently right or wrong, and we recommend training a combination or alternating (for balance), or whichever is more comfortable for you. Like AMRAPs, ascending sets are a form of autoregulation (something that allows us to adjust training based on individual performance variations day-to-day and week-to-week). Slowly circle the bosu ball with your forearms (stirring the pot). Good Mornings; Back Extensions; Supermans; Reverse Hyperextensions; Romanian Deadlifts; Lying on your back, place your feet on an elevated surface. Walking/Alternating/Reverse Lunge variations; Box step-ups; Flat or Front Foot Elevated Split Squat variations. Prone Banded Hamstring Curls; Hamstring Curl 21s; 2-Up, 1-Down Hamstring Curl; Glute Ham Raise; Romanian Deadlift; Stiff-Leg Deadlift. Start in a plank position with palms on an elevated surface (bench, plyo box, stacked bumper plates, staircase, wall), slightly wider than shoulder width apart (unless grip width is specified) and balls of the feet on the ground. The back foot should support like a kickstand (we recommend only using the ball of your foot for balance), with most of the weight should be on your front leg. Press the palms down to push your body up, activating the chest, shoulders and triceps and returning to the start position. Return both feet together, and then repeat with the other foot. At the same time, extend the opposite leg out behind you while maintaining a neutral spine. Shins should be close to the bar, similar to the deadlift position. Typically performed on a machine; Perform a leg extension using your quads to extend at the knee. All rights reserved. To scale to an slightly less easy (intermediate) variation, perform Hanging Knee Tucks from a pull-up bar. Cable Rope Hammer Curls; Neutral Grip Curls; Cable Curls; Machine Curls; Any other bicep variation. Think about leading the pull with your elbows, tucking your arms back to your torso throughout the repetition. You can opt to extend legs for a more difficult variation. Repeat. Megsquats is a famous YouTube Star who has a net worth of $1-5 million. Start with your arm down in front of your thighs. Birddog Demo Here, A series of 3 core exercises performed in a row: the Curl-Up, Side-Plank, and Bird-Dog. Slider Pike, Slider Fallouts, Planks; Hanging Leg Raises; L-Sit. Create tension in the band by taking a slightly wider than hip width stance, and bend the knees to get in an athletic stance. Option to use a rope, or other attachment unless specified. Allow the bar to become motionless (a very slight pause to ensure you are not losing control of the bar or bouncing off your chest), and then begin pressing the bar back up to your start position. Can be performed bodyweight or weighted (typically with DBs or KBs). Pause at the bottom of the squat, maintaining tension in the legs and lower back and keeping position throughout the pause. Lie on your side with legs stacked and knees bent at a 45-degree angle. 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. The elevated surfacewill increase the effective range of motion of your repetitions. 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. Start standing with hips and shoulders square, with a slider under one foot. Pause momentarily and allow a light stretch of the hips and groin, before returning to a plank position and alternating legs. Laying on your back, raise arms overhead and extend hands and feet, creating a starfish position. Bridge up by squeezing your glutes until you are in a straight line, from shoulders to hips to knees to ankles. 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. Lift your bottom leg up until it touches the bottom of the bench. Standing upright, hold a weight plate with hands parallel (palms together, hands on either side of the plate). Press back up to standing by pushing your feet into the floor and your shoulders back into the bar. 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. Perform for the prescribed repetitions, then switch sides and repeat. Start standing upright with a DB in each hand, and feet roughly hip width apart. Let Megsquats lead you to your strongest self yet! You should remain actively resisting the bar at this point. 2. Place your bottom elbow and forearm directly under your shoulder and, lift your hips off the ground by driving your top foot down into the bench you should feel the adductor and groin muscles of your top leg working hard. Adjust tension by changing how much or little of the band you stand on. Start facing away from the rack, and take ~3 steps away so that the pulley is behind your body, and your upper arm is behind your torso (position 1). Can also be performed with resistance, using a band (as demonstrated above), or holding a DB/KB above your shoulders. At the start of the pull, you will likely find that you have slightly lower hips and a bit more knee angle than a conventional deadlift (where your hips tend to be higher). Descend into a squat, and as you progress through your range of motion, the band will pull your knees forward. From there, squat back up until you are fully upright. 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