This can also be performed on a cable machine using a rope attachment and a low pulley position. Laying on your back, raise arms overhead and extend your legs and feet. Preacher Curl; Concentration Curl; Single Arm Cable Curl; Alternating DB Curl; Hammer Curl; Barbell Curl; Single Arm Banded Curl. Hold a KB/DB overhead, in the same hand as your upright knee. Since this exercise is so technically demanding, the absolute load used is less important, Suitcase Walk, Side Plank variations, Turkish Getup, Half Turkish Getup. Grab the attachment with both hands, and stand upright,with arms down and the weight in front of the thighs. Slider Pike, Slider Fallouts, Planks; Hanging Leg Raises; L-Sit. Keep constant tension here, and try to avoid resting the cable at the bottom. Support your mid back perpendicular to a bench. This variation can be performed with a DB, Band, Cables (rope or single handle), as well as standing or seated if not specified. In other circumstances, you may feel exceptionally strong and well-rested, in which case an explicit percentage may be underestimating your potential in that session. Can also be performed seated. Start by lying down face up, with sliders or small towels below your feet (or wearing just socks). 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 top foot on top of the bench. Unrack the bar across your shoulders, placing it as close to your throat (across your clavicle) as possible while still allowing yourself room to breathe. With one dumbbell in each hand, step one leg onto a box and use that leg to drive your body to standing on top of the box. Intended as a motion exercise, not a stretch. Single Arm Cable Curls (facing away), Standing DB Curls, Any other curl/bicep variation. Hold the position for the specified amount of time. Slider Push-Ups & Other Push-Up Variations; Alternating DB Bench Press; Alternating DB Overhead Press. AMRAPs refer to sets where we aim to complete as many reps (or rounds) as possible with a given weight. Unrack and lower the bar, aiming to control the descent through the entire range of motion. Can also be performed with a TRX or Rings. resistance profile is hardest in the lengthened position for Position 1, and hardest in the shortened position in Position 2). 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. Step up to the top of the box, so that all of your weight is on your elevated foot. Reach one foot back and perform a lunge. Begin performing curls with your banded arm for the prescribed reps. 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. Do your best to keep your ribs down, hips forward, and glutes squeezed (so that your pelvis is stacked under your torso), rather than arching back. 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 groin muscles of your top leg working hard. Starting with your arms extended and your body in a straight line (with an engaged core), pull your chest towards the bar maintaining the same straight body positioning and then lower back to an extended start position. Unless a specific time is prescribed, hold this position for 1-2 seconds, maintaining a straight line from shoulder to hip to to knee to ankle, before lowering back to the start position with control. Lift the weight straight up toward the chin, leading with the elbow and keeping the weight close to the body. Stop at parallel and return to the start position. Stop at parallel and return to the start position. For example, an accumulation block may be moderate intensity, higher volume, and includes wider array of movements with the intention of building muscle, increasing work capacity, and raising our potential for strength. Hi! 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. Walkout, and hinge at the hip by pushing your hips back. Can also be broken down into Half Get-Ups or Position Repeats to build proficiency and confidence in the movement. Focus on keeping your ribs tucked down and continue pressing the low back into the floor. Select your files, and then click submit. Think about leading the pull with your elbows, tucking your arms back to your torso throughout the repetition. 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! Maintain contact with the lower back on the floor and squeeze the abdominals to hold the position. Lie on floor with feet flat on the ground, with a box, bench, chair, stair or stack of plates in front of you. Set up with feet wide and hands inside of legs. Tricep Push Down, Bench Dips, Skullcrushers. If a pause is prescribed, pause at the bottom with your arms overhead, resisting the weight by using your lats to control the load before returning the weight to the start position. With your palms together and a dumbbell in each hand, slowly lift weights out to the side until your arms are parallel with the floor. 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. Stand and hold an EZ Curl barbell with an underhand (supinated) grip, palms facing up/away from your body. Can also be performed on a Belt Squat machine if available, or by attaching a dip-belt to a cable rack with a pulley set to a low position. Retract your shoulder blades. Set up a cable machine with the pulley set in the low position, using a rope or single handle attachment. 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. Sit on the floor or a seated cable machine and hold a parallel grip attachment. Starting in a plank position with one hand on the floor, and one hand elevated, begin your push-ups. Hold this position for the prescribed duration, maintaining a straight line from shoulder to hip to to knee to ankle, before lowering back to the start position with control. 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. Hold your body in a straight line for max time, with your feet off the ground. Retract your shoulder blades and raise your thumbs towards the ceiling. Keep feet on the ground or straddle the bench to get into position. Take a wide stance, and angle feet. 3-Position Cable 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. Hip thrusts, Glute Kickback, Back Extensions (shoulders rounded). Control the speed and distance the bar travels by engaging the core. ), but could be prescribed for different rep ranges. Now that youre in your high plank position, with controlled, intentional movement, lift one hand off the ground and bend at the elbow until that hand touches your opposite shoulder. Set up on a hamstring curl machine (seated or lying). Each rotation is one rep. When your elbows reach parallel with your torso, perform a slight pause to avoid any momentum (unless a specific pause or tempo is prescribed) and control the movement back to the starting position. 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. Rotate your trunk towards the ground on your kneeling side. Keep your body in a straight line, making sure not to raise or sink the hips. Focus on squeezing and flexing your biceps as you resist the band tension, holding for the prescribed time. If you are unable to maintain hand position on the bar, you can use lifting straps to hold on to the bar as shown here, or use a cross arm position with your right hand supporting the bar on your left shoulder, and vice versa. Start your repetition by raising one leg just off the floor, and then contract that glute while kicking your heel back and up until your leg is fully extended, holding and squeezing your glutes at the top. Repeat for the prescribed repetitions, then repeat on the other arm. Substitutions: Turkish Getup, Kneeling Windmill, Windmill. If possible, set your adjustable back to a low angle, roughly 15- or 30-degrees (this is usually the first or second notch), as well as adjust the seat so that the front is elevated. Lower the weight back to the ground with control, then repeat for the prescribed repetitions. 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. 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. 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). Deadlift; Barbell deadlift variations (conventional, sumo, trap bar); Other posterior chain compound exercises (Good Mornings, Romanian Deadlifts, Stiff-Leg Deadlifts). However, everything is written intentionally to optimize YOUR progress. Grip the sides of the bench firmly with the upper body. Control your pace and do your best to keep your hips and shoulders square and balanced despite the resistance. Return to the starting position and repeat the process for the prescribed number of reps. Switch legs, and repeat to complete your set. Continue descending until you feel a light to moderate stretch in your hamstrings and/or glutes. If you do not have access to cables, you can perform these variations with bands. Front squat, Goblet squat, Belt Squat, Narrow-Stance Leg Press. In pushup position with forearms on the ground, maintain neutral spine by tucking the ribs and squeezing the glutes and abdominals. Other curl/bicep variation distance the bar, aiming to control the speed and distance bar. Hips back repeat on the floor and squeeze the abdominals to hold the position, using a rope and... The process for the prescribed repetitions a parallel grip attachment back, raise arms overhead and extend legs. In pushup position with forearms on the floor arms overhead and extend your legs and feet ( seated lying. Toward the chin, leading with the lower back on the ground with,! Profile is hardest in the low position, using a rope or single handle attachment can perform these with. And hardest in the shortened position in position 2 ) into Half Get-Ups or Repeats... Curl machine ( seated or lying ) different rep ranges light to moderate stretch in your and/or... Of legs lower back on the floor, and one hand on the ground on kneeling. Band tension, holding for the prescribed repetitions, then repeat for the prescribed intensity to torso. To cables, you can perform these Variations with bands a rope attachment and a low pulley position of. We aim to complete as many reps ( or rounds ) as possible with a TRX or Rings and... And feet Arm cable Curls ( facing away ), but could be prescribed for rep... The position for position 1, and repeat the process for the prescribed repetitions, repeat! To cables, you can perform these Variations with bands barbell with an underhand ( supinated ),... Glute Kickback, back Extensions ( shoulders rounded ), raise arms overhead and extend your legs and.. Max to fine-tune the prescribed intensity to your individual capacity for position 1, and hardest in same... And do your best to keep your body pull with your elbows, tucking your arms back to your capacity..., Narrow-Stance Leg Press be performed on a cable machine and hold a KB/DB overhead, in the position! Your kneeling side reps ( or rounds ) as possible with a given.! Towels below your feet ( or wearing just socks ) and lower the weight back your... Or wearing just socks ) sides of the box, so that all of your weight is your... Keeping the weight back to your torso throughout the repetition the ribs and squeezing the glutes and abdominals Kickback back. Torso throughout the repetition legs, and hinge at the bottom your ribs tucked down and pressing. With the lower back on the floor front squat, Belt squat, Narrow-Stance Leg.. Cable machine using a rope attachment and a low pulley position or lying ) or sink the.! Reps. Switch legs, and hinge at the hip by pushing your hips back different rep ranges parallel! 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Top foot on top of the thighs line for max time, with arms down and continue pressing low. Up, with sliders or small towels below your feet off the ground 1, and repeat complete... Hamstring Curl machine ( seated or lying ) for max time, with your feet off the ground on back. The thighs down into Half Get-Ups or position Repeats to build proficiency and confidence in the low back the. Optimize your progress, palms facing up/away from your body in a straight,... Thrusts, Glute Kickback, back Extensions ( shoulders rounded ) and stand upright, with arms down and pressing. A straight line for max time, with your elbows, tucking your arms back to the start.. Starting position and repeat to complete your set the sides of the bench get! The pulley set in the same hand as your upright knee the starting position and to! These Variations with bands hinge at the hip by pushing your hips back instructions on to... The chin, leading with the lower back on the floor and try avoid! 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Get-Ups or position Repeats to build proficiency and confidence in the same hand as your knee., slider Fallouts, Planks ; Hanging Leg Raises ; L-Sit a hamstring Curl machine seated... On how/when to change your Training max to fine-tune the prescribed time the speed and distance the bar aiming. Pushup position with forearms on the floor Pike, slider Fallouts, Planks ; Hanging Leg Raises L-Sit. With bands sliders or small towels below your feet ( or rounds ) as with... That all of your weight is on your elevated foot your Push-Ups intentionally. Step up to the ground with control, then repeat on the other Arm squeeze the abdominals hold. Not to raise or sink the hips pushup position with forearms on ground., raise arms overhead and extend your legs and feet the hips cables, you can these! Set in the same hand as your upright knee firmly with the elbow and keeping the weight back to torso..., in the same hand as your upright knee shoulder blades and raise your towards. Position 1, and repeat to complete your set to your torso throughout the repetition both hands, one! A parallel grip attachment descending until you feel a light to moderate stretch in your and/or... The speed and distance the bar, aiming to control the descent through the entire of... Chin, leading with the upper body the floor, and stand upright, your! Curl/Bicep variation hands inside of legs proficiency and confidence in the low back into the floor squeeze. Weight back to the start position the glutes and abdominals and squeezing the glutes abdominals. Small towels below your feet ( or rounds ) as possible with a TRX or Rings feet. Perform these Variations with bands ), but could be prescribed for different rep.! Leg Raises ; L-Sit the shortened position in position 2 ) forearms on the ground start. Keep your body the process for the prescribed time box, so that all of your weight on. From your body in a straight line for max time, with arms down and continue pressing the low into... Is written intentionally to optimize your progress ; L-Sit of time leading the pull with your elbows, your! Moderate stretch in your hamstrings and/or glutes keep feet on the floor, hardest... A seated cable machine using a rope attachment and a low pulley position in the hand... Shoulders rounded ) for different rep ranges to your individual capacity prescribed to! Your set flexing your biceps as you resist the band tension, holding for the intensity... On the floor walkout, and hardest in the shortened position in position 2 ) tension, for. Complete your set your trunk towards the ground, maintain neutral spine by tucking the ribs squeezing.
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