Rather than fully contracting and reaching a tall, upright position between steps, take the next steps while maintaining the low, engaged position, as if there were a low ceiling. With a bit of space in front of you, begin by marching (for warm ups) or running/sprinting (for working sets) in place while driving your heels back to your butt. Bench Dips or Tricep Kickbacks). Engage your abs while pressing your low back into the floor, and begin your rocks. 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. 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. Get in an upright seated position with a dumbbell in each hand. Find a smooth, safe surface like carpet or tile to perform the exercise. Press the low back into the floor and raise your extended leg ~3-6 inches off the floor, while also lifting your head off the floor and keeping a tucked chin. Can also be performed using Cables and pulley handles rather than bands. Place your forearm on the ground with your elbow directly under your shoulder, thenraise your hips off the ground. 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! Fire Hydrants, Banded Lateral Walk, Monster Walk, Clamshells. Start with bodyweight or PVC pipe, and then advance to an empty barbell after regularly programming the Jefferson Curl for 4 weeks. Traditional Push-Ups; Single Arm Banded Chest Press; Modified Handstand Push-Ups; Bench Dips; DB Bench Press, Machine Chest Press, Barbell Bench Press variations. So if you scored 4 seconds on your negative pull-up, then training calls for 4 sets of 2-second negatives. Now that youre in your high plank position, reach across your body with whichever hand is further from the implement, and place it behind where that hand would be set when you return to high plank. Inverted Row (Regular Grip); Supinated Grip Inverted Rows (At-Home version);DB Row; Cable Row; Chest Supported Row; Machine Row; Pull Up; Chin Up; Lat Pull Down. Push your hips back and bend the knee to lower into a squat. If your hands were already elevated in position 1, elevate further (e.g. Keep constant tension here, and try to avoid resting the weight on your thighs at the bottom. Pause to remove any momentum (or for prescribed duration, if specified), then return to the start position with control, focusing on hingeing at the hips. 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. Set up by wrapping a band around an upright pillar or column, and step one foot into the loose end of the band so that the band wraps behind your knee. 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. On cable pulldown machine, choose a long handle. If this setup is impractical or unavailable, we suggest swapping for Machine Shoulder Press, Seated DB OHP, or Seated Cable OHP. If you do not have access to cables, you can perform these variations with bands. Set up an adjustable bench at a high incline (~60-80 degrees) facing away from a dual cable machine. The goal here is to start your workout with some general movement, and get a little sweaty and breathy before we move onto our heavier lifts for the day. In a bent over position with back parallel to the floor (or close) and knees slightly bent, loop a long band below your feet with one end in each hand. This can either be high-bar, low-bar, or somewhere in between (hybrid). Alternate for the prescribed repetitions. Extend one leg fully, and with the other, press into the foot to raise the hips. Return the start position and repeat. DB, Cables or EZ Bar OH Extension), then something behind your torso (e.g. Return the weight to an extended overhead position. Keep your palms facing together throughout the entire movement. 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. Set up on an incline bench, or angle a flat bench with plates or blocks. Maintain contact with the floor and your lower back, keeping your ribs pulled down and your hips/pelvis tucked under you. Take a wide stance and descend into a squat while shifting your weight on the active leg. Extend one arm out in front of you, and grab the handle with one hand. Set up on your knees with your hands on an ab wheel. Without lowering the DBs, switch which arm is holding the isometric contraction and perform the prescribed reps with the other arm. Plate Front Raise; DB/Cable lateral raise; Overhead Pressing variations; any other shoulder exercises. Hold a KB/DB overhead, in the same hand as your upright knee. Keep your eyes on the kettlebell at all times. work well here). Attach a band to a high anchor point. 20 seconds), or if prescribed as reps (e.g. Prone Banded Hamstring Curls; Hamstring Curl 21s; 2-Up, 1-Down Hamstring Curl; Glute Ham Raise; Romanian Deadlift; Stiff-Leg Deadlift. Finally, bend your knees until your feet are flat on the floor, bending roughly 90-degrees at the hip and knee (Position 3). 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. Hit record on the video, and step back roughly 10 feet (ensure that you can see your entire body). 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. OH Tricep Extension (DB/Band/Cable with both arms); Single Arm Cable Push Downs, Single Arm DB Skullcrushers; Single Arm DB/Band OHP. Back Extensions; Glute Ham Raise; Reverse Hyperextensions. Place a block or towel in between the knees. Grab the attachment with one hand, and stand upright, with arm down and the weight in front of the thighs. Repeat for the prescribed repetitions, then repeat on the other arm. ); Leg Press variations (especially glute focused, such as wide stance or feet further in front of you); Step Up, Lunge, or Split Squat variations. Place your closest foot on the box, and your other foot on the floor. Think about pushing the feet through the floor while squeezing your glutes and pushing your hips forward, hingeing at 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). Hold a wall or squat rack for balance if needed. Return the dumbbell to the top of the movement. There should be a moderate amount of tension on the band while your arm is at your side, but not so much that you cant perform the repetition to a full range of motion. Bench Press the dumbbells from chest level to lockout. Maintaining a fairly upright position, descend in a squat. Close Grip Bench Press Feet Up; Neutral Grip DB press; Close Grip Push-Ups; Bench Dips; Chest Dips. It motivates me indirectly., The biggest thing Ive gained from being in Stronger by the Day is the mindset that less is more. Can also be performed while walking, alternate legs with each step, and repeat for the prescribed reps, time, or distance. Keep knee in a bent position and move the knee away from the midline of the body. Begin performing curls with your banded arm for the prescribed reps. By prescribing your volume work for the day as a percentage of your Top Set rather than a (somewhat arbitrary) Training Max or All Time PR means your training can be tailored based on your specific capacity on any given day. Perform for the prescribed repetitions, then repeat on the other side. Now that you are in position, transition from forearm to hand on one side, followed by the other youre now in High Plank. Warm up using an easier scaled version of your working sets. Can be scaled harder by elevating your feet on a bench or unstable surface (bosu ball, TRX, etc.). Lift your hips off the ground, and maintain a neutral spine by tucking the ribs and squeezing the glutes and abdominals. Because of this, our programming isnt like a static routine where you train a specific movement or body part a fixed number of times per week. Put your weight on the front foot and hinge at the hip and push your hips back. Set up in a stance with feet shoulder-width apart, standing on a long resistance band (light or moderate). Lower into your start position by reaching down with your arms straight down, hinging at the hip, and bending slightly at the knee. Any heavy carry; KB/DB Windmills; Side Planks. Control the weight during your descent, resisting the rope as it pulls back towards your start position. Ensure that you are warm before you sprint at max effort, and we recommend some moderate speed running before going into your full sprint. The closer you are to being vertical, the harder the push up will be. Band Pullaparts with External Rotation; Prone I-T-W-Y; Blackburns; Face Pulls. Retract your shoulder blades and raise your thumbs towards the ceiling. Take short steps by bringing the heel towards the midline, then pushing the foot back out diagonally. Banded Hamstring Curls; Hamstring Curl 21s; Glute Ham Raise; Romanian Deadlift; Stiff-Leg Deadlift. These can also be prescribed as a Front Raise Hold. Starting with a straight leg, lift your banded foot up off the ground by 1-3, and begin performing your hamstring curls by actively squeezing your hamstring, resisting the band, and driving your heel back, without moving your upper leg at all. Standing on one leg with knee slightly bent, perform a stiff legged deadlift, extending the free leg behind you for balance. Think about pushing the feet through the floor while keeping the barbell as close to your body as possible. Set up in a staggered stance, with one foots toe in line with the other heel. Can also be performed seated. The closer you are to being vertical, the harder the push up will be. Once your elbows are bent at 90-degrees, externally rotate your shoulders while holding your upper arms in position (making an L-shape with your elbows). Keep your palms facing together throughout the entire movement. Begin by descending into a short dip, then explosively drive up and jump forward as far as you can. Lie on the floor face up, with the band in both hands and your arms extended overhead with a slight bend in the elbows. Set up just behind a Barbell with a wide stance (feet externally rotated) and hands inside of your legs. Extend your free arm out, palm pressing into the ground. 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. Starting with as straight of a leg as possible begin performing your hamstring curls by actively squeezing your hamstring, resisting the band, and driving your heel back, without moving your upper leg at all. Begin your rep by contracting your biceps, curling to a 90-degree bend at the elbow, making sure you have tension and resistance from the band. Continue pulling until your chin passes the bar. Holding a moderate set of DBs (similar or slightly lower in weight than you would use for a traditional standing/seated DB Overhead Press), sit on the floor with your legs extended and your torso upright. 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). Complete for the prescribed repetitions. See the demo link above for more detail, as an example of 3+3+3 Iso-Hold Curls. Modified (Hands Elevated) Push-Up; Single Arm Banded Chest Press; Modified Handstand Push-Ups; Bench Dips; DB Bench Press, Machine Chest Press, Barbell Bench Press variations; Subs for Close Grip or Diamond Push Ups include more tricep dominant exercises (Skullcrushers, Rope Pushdown, Dip variations, etc). Box Step Ups, Lateral Box Step Ups, Split Squat Variations, Lunge Variations; Any other unilateral lower body 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. Starting standing upright with feet together, reach one foot back and perform a lunge. Do your best to time them so that your hands touch together at the same time as your feet land in your wide stance. Grab with one hand, and perform single arm curls using a handle attachment and a cable machine. Option to supinate grip (palms facing up) for a reverse or underhand band pull-apart. Can also be performed with a cable & rope attachment (or a band) rather than a DB. Hold a rope attachment from a low pulley. If you are unable to perform negative pull-ups, perform Dead Hangs for the prescribed percentage of your baseline test max Dead Hang time. Raise hips off the floor until your body forms a straight line. From there, push back up to perform a repetition. You should have a straight line from heels to knees to hips to shoulders. Hold the band with one hand, pointing your elbow directly behind you so that your humerus (upper arm) is parallel to the floor and positioned behind your torso). Fold down as far as you comfortably can. Return to the starting position. Set up with a KB with a wide stance (feet externally rotated) and hands inside of your legs. Watch the demo link for the movements. And Im proud of it. Pause at the bottom of the squat, maintaining tension in the legs and lower back and keeping position throughout the pause. Scale accordingly. 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. It can take months and/or years of dedicated training for many lifters to get their first pull-up. For alternating lunges, return the front foot to meet the back. Return the the starting position and repeat. 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. This can also be performed at home without a DB/KB by hugging or holding by the straps a loaded backpack to your chest. 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. For an advanced version, you can perform this with a DB or KB in your hands as a goblet style Spanish Squat. Improving the amount of time you can actively deadhang from the bar, or increasing the number of seconds you can lower your body during a negative pull-up is exactly our goal development of strength in the direction of getting your first pull-up! Start in a kneeling position with enough room to extend forward. Lie flat on the ground with a dumbbell in one hand. Keep lower leg in contact with the floor. Try to tuck your elbows in towards your ribs as you pull the bar down, better engaging your lats. Use your elbows to push your body back, maintaining the plank position the entire time. Scaled: Start in a push-up position where you can perform at least 5 reps, either standard (flat on the floor) or hands elevated. Start by performing Banded Tricep Pushdowns for the prescribed reps/time, then immediately grab a dumbbell and perform Banded OH Tricep Extensions for the prescribed reps/time, followed by Banded Tricep Kickback for the prescribed reps/time. In the full version, also raise your body back up to the start position by actively contracting your hamstrings. Alternate for the prescribed repetitions. This movement can be performed in a number of different planes, whether parallel (as demonstrated here), low-to-high (low anchor with hands finishing together in a high position), or high-to-low (high anchor with hands finishing together in a low position). If performing these single arm (whether DB or Banded), perform the prescribed reps per side instead of total. Pause, then return to a half-kneeling position before returning to your knees. Scale accordingly. Keep thumbs up towards the ceiling. Set up with your feet hip width apart and toes pointed forward. Press yourself the the end of the range of motion, pause for one second and return to the start position. Bend elbows to descend the torso, hips and chest to lower your chest, coming close to touching the elevated surface. Bend knees and bring forward and tilt the torso backwards. Our 8-week nutrition system puts you in control of your health and provides a clear plan with actionable steps to get the body youve always wanted. Pistol Squat, Single Leg Press, Split squat variations, Lunge variations, Single Leg Leg Extension, other unilateral lower body work. On the leg press machine, load weight appropriately (roughly half what you would use for a regular Leg Press, or more conservatively if needed). Lift the band straight up toward your shoulder, leading with the elbows and keeping the band close to the body. Grab a handle in each hand, and step forward so there is some tension in each arm. We recommend a Glute Ham Raise as a great substitute, or any other hamstring curl with a slow eccentric (negative), such as slider hamstring curls. Each non-deload week, well provide instructions on how/when to change your Training Max to fine-tune the prescribed intensity to your individual capacity. Externally rotate your shoulders and continue to bring the pipe behind your back. Support your mid back perpendicular to a bench. To scale / modify to an easier version, perform as an eccentric-only. Aim to maintain a straight line in your body, from feet to knees to hips to shoulders. Think about pushing the feet through the floor while keeping the barbell as close to your body as possible. 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. Laying on your stomach, extend your arms overhead and extend legs and feet. Can be performed with both arms or single arm, as demonstrated above. Then, return to the start position by driving your hips forward and squeezing your glutes. Aim to maintain a straight line in your body, from feet to knees to hips to shoulders. Hold it and continue squeezing while at the top (aiming for 2-4 sec each rep unless specified otherwise), then repeat for the prescribed repetitions. Step away from the anchor until there is tension in the band, and hold it in one hand. Initiate by pushing the sliders forward away from your thighs. Lower back down and repeat. The start position should be difficult to hold, and you should feel resistance as the band/cable try to pull (rotate) you. Try to keep your arms in front of your body while you press, to better target your front (anterior) deltoids. Start in a plank position with sliders, paper plate, or towels on each foot. If youre not a yogi, dont worry. Grab the bar/DB/KB or cable and row by moving the weight back towards the hip. 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). Grip a pull-up bar at or slightly wider than shoulder width apart, palms facing towards you (supinated grip). Banded Bentover Row, Pendlay Row, DB Row, Inverted row, Chest Supported Row. 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. Like Ascending sets, AMRAPs are a form of autoregulation (something that allows us to adjust training based on individual performance variations day-to-day and week-to-week). Keep feet on the ground or straddle the bench to get into position. Squeeze your butt and drive your foot through the floor, extending until your hips are in line with your torso. Banded Glute Kickback; Glute bridge variations (banded, single leg, etc. Hold and squeeze at the top, then lower to the start position. Hold your body in a straight line for max time, with your feet off the ground. Using parallel bars or stable chairs/stools/benches of the same height on each side of your body, jump up and straighten your arms. Aim for 4-5 seconds from overhead to behind your back, and another 4-5 seconds to return your hands over your head while maintaining scapular retraction during the entire range of motion. Take a step back as well, so that the band is perpendicular to your arm when your arm is extended in front of your chest. Place your forearm on the ground with your elbow directly under your shoulder, then raise your hips off the ground. 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. Set up for a squat in a high bar position (bar resting on top of your shoulders). Once youre fully upright, thats the end of your repetition repeat for the prescribed reps. Thrusters, Renegade Rows, Squat Jumps, Jumping Lunges. Can be performed in place, or inching forward. With a slight bend in the knees, push your hips back and tip your torso forward (maintaining a strong trunk and straight back), reaching your arms down until you grab the kettlebell. Repeat for the prescribed number of repetitions, then rest. Can be performed on an EZ curl bar, with DBs, or on cables. Prioritize movement quality and control on this exercise, rather than weight/resistance. Engage your tricep and push the weight down to straighten the arm. 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. Barbell row, Kroc rows, chest supported rows, seated cable row. My most significant improvement in Stronger by the Day is my upper body strength. These can also be performed as Bodyweight only, or loaded with a DB on your hips rather than a Barbell. As soon as you land, jump back up and bring your feet together and hands back to your sides. Currently, Meg has her hands in multiple projects that are all designed to help . Place hands out to the side for support. Raise hands to shoulder level. Keeping your torso upright, chest tall, and elbows pointed down, squeeze the lats/armpits and lower the handle to roughly your collarbone level. 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. Continue for the prescribed number of repetitions. Inverted Row (Regular Grip); Pronated Grip Inverted Rows (At-Home version); DB Row; Cable Row; Chest Supported Row; Machine Row; Pull Up; Chin Up; Lat Pull Down. Moving your feet closer to the bench and bending your knees (as demonstrated) will scale this easier. Then, lower yourself down so that your heels reach below the platform and you feel a light (but not painful) stretch in your calves. Heel Elevated Goblet Squat, Sissy Squat, Bodyweight Leg Extension, Kneel-to-Squat, Wall Sit. Grab the loose end of the band with one hands, and raise the band above your head with your arms bent and hand behind your head. 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. As mentioned above, this variation can be used to increase the difficulty of different push-up variations (e.g. With that said, we still suggest keeping some angle less than 90-degrees between arms and torso. Aim to maintain a straight line in your body, from feet to knees to hips to shoulders. Repeat for the prescribed repetitions or duration. More than just a program, this course will help you dial in your technique, teach you the hows and whys of training, surround you with a community of like-minded individuals, and build the foundation for a lifetime of progress. Focus on hinging at the hip and keeping the back neutral through the entire movement. Tuck the ribs and the hips, ensuring you do not hyperextend the spine. From there, you can screenshot still-frames of your video to be used for yourcheckin. Hold each position for 3 seconds. Start in a standing position with your feet roughly hip-width apart. For full bench press tutorial, see our How to Bench video, our Extended Video Library or written guides on this 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. At the same time, extend the opposite leg out behind you while maintaining a neutral spine. 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