From the bottom, drive back up explosively and jump, switching your leg position and landing with your other foot forward. Keep constant tension here, and try to avoid resting the weight on your thighs at the bottom. Perform this movement for the prescribed number of repetitions, then bring your arms out to the side, externally rotating your arms and making a T with your body. Row the band 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. Press kettlebell or dumbbell overhead in one hand. Drive yourself upward and walk out from the rack. From there, raise up on to your tip-toes by flexing your calf muscles, and hold for a moment at the top. Press yourself to the end of the range of motion, pause for one second and return to the start position. Seated/Standing DB OHP; Barbell OHP; Seated Cable OHP; Modified Handstand Push-Up; Overhead Pressing Machines. Think about pushing the feet through the floor while squeezing your glutes and pushing your hips forward, hingeing at the hips. Start standing upright with your feet hip-width apart. Lower the barbell with control, complete a pause when the block or board makes contact with your chest. Glute Bridge; Hip Thrusts; Monster Walk; Banded Lateral Walk. Place your top foot on top of the bench. Set up with a band anchored at chest height. In a standing position, set up a band in a high 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. Other quadriceps focused exercises (goblet squat, leg press, etc.). As mentioned above, this variation can be used to increase the difficulty of different push-up variations (e.g. Tighten the upper back, brace the core, then pull the Bar from the ground up to the hips. MONTHLY $9.99$0.50 per Workout yearLY $99.99, Check out all of our training and programming offerings. My upper body has always been weak but with this programming, my bench press and overhead press have greatly improved. Press back up to standing by pushing your feet into the floor and your shoulders back into the bar. Bench Dips or Tricep Kickbacks). Grab a handle in each hand, and step forward so there is some tension in each arm. 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. The best part of Stronger by the Day is that I feel like I have a coach who knows whats needed to make me stronger, even though we dont have one-on-one contact. Use both legs to extend the weight back out again, and repeat the single leg negative using the same leg, unless specified otherwise (i.e. Once your forearm has reached a vertical position, pause, and reverse the movement, controlling the resistance on the way back to the start position. Band Pullaparts with External Rotation; Prone I-T-W-Y; Blackburns; Face Pulls. Start by picking a Training Max that is a number you know you can hit no matter what for 2-3 tough reps. Begin your rep by descending your body and leaning forward. For a Goblet Squat with Adduction, place a block or rolled towel in between the knees. If comfortable at a slower pace (marching), a skip can be added in between steps. Regular DB Curls; DB or Cable/Rope Hammer Curls; Single Arm Cable Curl; Barbell Curls; Concentration Curls; EZ Bar Curls. Aim to maintain a neutral spine and maintain that straight line from your shoulders through your head. To scale this movement, bring your feet closer (easier) or further away/elevated (harder). Fold at the hip so you are perpendicular to the ground (with your head near the floor) and squeeze the erectors/lower back and glutes to pull the torso up above parallel from the floor. Can be performed alternating each arm (as demonstrated above) or simultaneously, if preferred/not specified. 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. Lower back down and repeat. Then, lie on a bench (or on the floor) in front of and facing away from the band. Perform the baseline test only at the start of the challenge (or when you first start programming, if you are just joining us). 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. Thank you for visiting, and for being a Strong Strong Friend. Starting with your arms slightly in front of you and your elbows pointed down, perform tricep pushdowns. Raise the hips into a glute bridge, and perform a hamstring curl by pushing heels out away from the body, then back to the start position, all while maintaining your bridge position as best you can. Hinge at the hip and bend at the knee to get in a pulling position where shins are perpendicular to the floor. 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. Ive seen incredible gains in my strength and muscle composition from following these workouts. Flex your toes up towards your shins and bring your butt off the floor slightly. Attach a band to a low anchor point, 6-12 off the ground. 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.). With that said, we still suggest keeping some angle less than 90-degrees between arms and torso. Can also be broken down into Half Get-Ups or Position Repeats to build proficiency and confidence in the movement. Can be loaded with barbell, DB, KB. Or, perform the traditional (advanced) variation with arms extended overhead, lifting both arms and feet at the same time. Set up a trap bar on a deadlift platform or other area with clear space. You should remain actively resisting the bar at this point. Exercise sequencing is a single variable in our toolkit that we can manipulate to accumulate stress and fatigue before your heavy compound lifts (squat/bench/deadlift/OHP), which is directly in line with our goals for the cycle. Lower yourself toward the ground as far as possible, aiming to keep the 90 degree angle. Continue descending until you feel a light to moderate stretch in your hamstrings and/or glutes. Set up with a cable in one hand, bent at the elbow. Can be performed standing or seated, if not specified. 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. Tuck the ribs and the hips, ensuring you do not hyperextend the spine. Grab the bar with both hands, with an underhand grip. Ab Fallout; Plank; Hanging Knee Tuck; Hollow Body Hold; Any other abdominal flexion exercise. Raise hips off the floor until your body forms a straight line. Extend one arm out in front of you, and grab the band with one hand ensuring there is tension on the band at full extension. Stand upright in front of a cable machine, lat pull down, or band attached overhead. 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. If you can, try to touch your toe with your opposite-side hand. Begin the rep by pushing your hips back , bending at the knee, and allowing your torso to tip forward, focusing on maintaining a strong and rigid trunk as you descend. Lower cable machine to lowest rung with a rope handle attached. Split Stance/Single Leg RDL, Single Leg Press, Split squat variations, Lunge variations, Single Leg Hamstring Curls, other unilateral lower body work. Engage your tricep and push the weight down to straighten the arm. Before we go further, we want to start by emphasizing the importance of cultivating an environment of trust, safety, respect, and confidentiality. Reverse the movement to come back to standing, making sure youre again rolling up one vertebrae at a time. More than just exercises, this involved balancing fatigue and volume accumulation, developing skill proficiency and ingraining movement patterns, developing a well-rounded and resilient body, and much more. 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. Your competition (or strongest) style bench press. Set up in a conventional deadlift position and hold an attachment to a low cable. Pull the weight directly towards your face while keeping the upper arms parallel to the floor. For ascending sets, we will prescribe a Set x Rep scheme for the day, as well as a starting intensity relative to your training max. Ideally, your elevated leg should have no more than a 90-degree angle at the knee at the deepest position. Press back up by pushing your feet into the floor and your shoulders back into the bar. Descend from the top to the bottom of a push-up position as normal. Place your forearm on the ground with your elbow directly under your shoulder, then raise your hips off the ground. 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 performed as a single arm plank (alternate sides each set). Moving your feet closer to the bench and bending your knees (as demonstrated) will scale this easier. Hold this top position for the prescribed amount of time, scaling weights lighter if needed good options here can be holding smaller DBs than usual, holding light change plates (2.5lbs / 1kg or less), or holding a pair of filled water bottles. However, everything is written intentionally to optimize YOUR progress. For the L-Sit Walk variation, press both hands into the floor and raise hips and inch hips and heels backwards. Bend elbows to descend the torso, hips and chest to lower your chest, coming close to touching the elevated surface. 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. Press yourself the the end of the range of motion, pause for one second and return to the start position. 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. You can opt to extend legs for a more difficult variation. Keep ribs down and glutes tucked, being sure not to get into a hyperextended spine position. If you do not have access to cables, you can perform these variations with bands. Press into the block. Keeping your arms at 90-degrees abducted (flared) from your torso, pull the band directly back while keeping the upper arms parallel to the floor. Take a wide stance and descend into a squat while shifting your weight on the active leg. Grab the attachment with both hands, and raise the weight above your head with your arms bent and hands behind your head. Begin your rep by contracting your biceps. Slide your foot back and across your other leg, while bending the front knee and hip. To be performed unweighted, unless otherwise specified (e.g. 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. 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. Also unlike the Stiff-Leg Deadlift, our goal is constant tension (no resetting on the ground between reps), and a bit more knee flexion as the bar descends past your knees. 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