Split Stance/Single Leg RDL, Single Leg Press, Split squat variations, Lunge variations, Single Leg Hamstring Curls, other unilateral lower body work. Loaded with full size plates if possible, approach or step into the barbell so that your midfoot (aim for you mid-shoelaces) lines up with the center of the weights. Grab the band (or rope) with a double overhand grip. Take a moderately (1-4 per hand) narrower grip than your competition or regular bench press grip. Can also be broken down into Half Get-Ups or Position Repeats to build proficiency and confidence in the movement. If possible, keep the safety racks engaged. Lie on your side with legs stacked and knees bent at a 45-degree angle. KB/DB Romanian Deadlifts, Stiff-Leg Deadlifts, Good Mornings, Trap Bar Deadlift, Glute Ham Raise. Instead, hover arm and leg over the ground. Lower back down with control and repeat. Set up just behind a Barbell with a wide stance (feet externally rotated) and hands inside of your legs. With that in mind, we want to think about keeping our entire torso square, with our shoulders in line with our hips. 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. Walkout, and hinge at the hip by pushing your hips back. Set up in a standing position, with a long resistance band looped under your feet and over your shoulders. We recommend a Glute Ham Raise as another great substitute, or any other hamstring curl with a slow eccentric (negative), such as slider hamstring curls. Then, turn around so that you face the anchor and your upper arm is then in front of your torso (position 2), and perform the prescribed rep range. Competition style deadlift. Why? Using parallel bars or stable chairs/stools/benches of the same height on each side of your body, jump up and straighten your arms. Repeat for the prescribed repetitions. Abduct the knees, and come back to the start position. If your hands were already elevated in position 1, elevate further (e.g. Focus on keeping your ribs tucked down and continue pressing the low back into the floor. Before the Barbell is our eight-week training intensive to transform you from total novice to a confident and competent lifter. Good Mornings; Back Extensions; Supermans; Reverse Hyperextensions; Romanian Deadlifts; Lying on your back, place your feet on an elevated surface. Set up on an incline bench in a squat rack, or use a fixed incline bench press rack. 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. Move through a series of various different postures and stretches. If substituting for another tricep variation, aim to complete in sets of 15+ reps, and pushing to technical failure. Using a dip belt, add additional weight and perform strict pull-ups. If you arent able to get your first pull-up, that is 100% okay and we encourage you to keep working here and aiming for incremental progress in your variations and accessories to continue supporting your goals. Diamond Push-Ups; Traditional Push-Ups; Close Grip Bench Press; Skullcrushers; Rope Pushdown; Bench Dips; Chest Dips. Try to keep your elbows tucked tight to your torso as you pull the handle down, better engaging your lats. Return both feet together, and then repeat with the other foot. Push upward, unlock the safeties, and lower the sled working through as full of a range of motion as possible. Think about pushing the feet through the floor while keeping the barbell as close to your body as possible. Momentarily pause (to demonstrate control of the position), then slowly lower them to the floor with control. Banded Front Raise; Seated DB Shrug; Seated EZ Bar Shrug;DB Front Raise, Cable Front Raise; DB Overhead Press. Slider Pike, Slider Fallouts, Planks; Hanging Leg Raises; L-Sit. It also doesnt get boring because the cycle focus changes over time, leaving more room for sets and reps to be altered and new exercises to be challenged with., So you just hit a squat or deadlift day, and now youre ready to make a killer brunch at home? Set your feet about shoulder-width apart and then about 2 ft out from the wall. Set up far enough away from the pulley so that there is tension on the cable when your arms are extended. Start in a standing position with your feet roughly hip-width apart. Turn around, so that you are now facing away from the anchor. Lower down and repeat for the prescribed reps, then switch legs and repeat. If comfortable at a slower pace (marching), a skip can be added in between steps. Lower into your start position by reaching down with your arms straight down, hinging at the hip, and bending slightly at the knee. Maintain this position for the prescribed time. DB Curls; Single Arm Cable Curl; Barbell Curls; Concentration Curls; EZ Bar Curls; Hammer Curls. Support your mid back perpendicular to a bench. 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. Place feet shoulder width apart and elevate heels. The more that you pull in line with your shoulders, the more directly you will target your rear deltoids. Tighten the upper back, brace the core, then push your hips back and hinge tipping your torso towards the floor with minimal bend at the knee until you feel a light stretch in your posterior chain (hamstrings, glutes, and even adductors). Can be loaded with barbell, DB, KB. Set up in a conventional deadlift position. Return to the starting position and repeat. Walk the hands out away from your body into plank position, then walk the feet to meet the hands. Maintain your upper arm position, and avoid using momentum to press down the weight. Control the speed and distance the roller travels by engaging the core. Sit on the ground with legs extended, feet on sliders, and hands flat on the floor by your hips. Perform the eccentric portion of the squat, after getting out of the hole of the squat on the way up, change directions and return to the bottom, then stand all the way back up to complete the rep. One and a quarter barbell squat variations (low-bar, high-bar, front squat, safety bar squat, etc.). I havent been in the best moods lately, but I feel so much better when I come in and get to lift heavy.. Lower cable machine to lowest rung with a rope handle attached. Lift the weight straight up toward the chin, leading with the elbows and keeping the weight close to the body. 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. Keep a slight bend in your elbow, and slowly begin descending the weight without breaking at the elbow (as you would in a press). Stand on an elevated plate/board/block and perform your competition style deadlift (conventional or sumo, your preference) with the additional range of motion. Return the weight to an extended overhead position. To scale to a more challenging intermediate variation, perform Hanging Knee Tucks on a pull-up bar. A top set would be your heaviest prescribed set for the day, typically followed by volume work at some reduced load relative to that top set (hence, backdown). Try to maintain constant tension throughout the set, not resting the DBs until all reps are completed. Split squat variations; Lunge variations; Step Ups; Any other unilateral lower body movement (single leg press, single leg glute bridge, etc.). Start in a plank position with palms on the floor, slightly wider than shoulder width apart (unless grip width is specified) and balls of the feet on 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. 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. Perform for the prescribed repetitions, then repeat on the other side. 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. Perform with feet flat on the ground, unless specified otherwise (e.g. With this hand position, we should be aiming to keep your arms roughly 45-degrees from the torso at the bottom. Bring one foot at a time in, bending the knee and hip. Any other cardiovascular movement that helps you raise your heart rate and increase blood flow. Press the palms down to push your body up, activating the chest, shoulders and triceps and returning to the start position. Carries are always counted by time, so do not rush. Hold for the prescribed duration, then lower back to the ground with control. The goal is to get moving and wake the body up. Set up in a cable rack with the pulleys set at roughly shoulder height. From there, squat back up until you are fully upright. Heel Elevated Goblet Squat, as demonstrated above). Stand beside a box with one foot on the floor and one foot on the box. Web Design Nottingham. Lift your hips off the ground, and maintain a neutral spine by tucking the ribs and squeezing the glutes and abdominals. 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). If you can perform fewer than 5 feet elevated push-ups, we recommend starting on the scaled version below! Megsquats is a famous YouTube Star who has a net worth of $1-5 million. 3-Position Cable Curl; 3-Position Banded 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. While thesephotos(and relaxed posingingeneral) are not always the most flattering, they can provide us with useful objective data when evaluating your progress. Some amount of hip movement is natural as we move up and down throughout the repetition, whereas our hips would remain at a fixed height in a Stiff Leg Deadlift. Standing upright and facing the pulley, hold the rope with hands parallel (palms together, hands on either side of the plate). Tighten the upper back, brace the core, then pull the bar from the ground up to the hips. Alternate for the prescribed repetitions. Maintain an extended arm position and raise the weight from in front of your hips/thighs to up over your head. Raise your head a few inches off the ground and hover the extended leg at the same time. Post a link to your new Instagram video next to your name at this link here to finalize your challenge submission. Lift the weight straight up toward the chin, leading with the elbow and keeping the weight close to the body. 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. Banded Lat Pullover; DB Pullover; Lat Pull Down variations (wide grip, single arm, etc); Pull-Ups, Chin-Ups, Rows. Raise your heart rate and warm up your body for your session with some light cardio. Lift your hips off the ground, and maintain neutral spine by tucking the ribs and squeezing the glutes and abdominals. 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. Keep ribs down and glutes tucked, being sure not to get into a hyperextended spine position. Lower the weight down over your head until your arms are parallel to your head, while maintaining your elbow angle through the entire range of motion, then return to the start position. 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