Set up a trap bar on a deadlift platform or other area with clear space. Stand up straight, with a long resistance band looped around your feet and holding the loose end with both hands. This exercise can be scaled easier by substituting the barbell for another weight implement (DBs or KBs), or performed bodyweight. Return to the starting position and repeat. Next, raise your legs with knees bent at 90-degrees until your knees are stacked over your hips and shins are parallel to the floor. Take small steps laterally on one side and complete all reps. Then switch sides. Place the bar on your traps. Like many people, I used to avoid strength training because I didn't want to "get bulky". The elevated surfacewill increase the effective range of motion of your repetitions. Lie on your side with legs stacked and extended. This can either be high-bar, low-bar, or somewhere in between (hybrid). Taking a half kneeling position (right knee down, left knee upright), grab the handle with the same side hand that is kneeling on the ground. Drive yourself upward and walk out from the rack. Place feet shoulder width apart and elevate heels. If grip is not specified (e.g. If you have a hard time elevating your hips off the ground, try elevating your hands on bumper plates to create a deficit. Set up at a cable machine with the pullet in a low position, using a straight or EZ-bar attachment. Set up an adjustable bench with a 30-45 degree angle. If your prescribed variation is unassisted pull-ups or weighted pull-ups, perform some sets with reduced reps or weight. 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. 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. You can perform this 3-Position Tricep Burnout with any number of variations, but we recommend picking 3 exercises with different tricep (humerus) positions relative to your torso. Breathe, brace your core, and repeat. Level 1 and Level 2:take 50% of your baseline test (negative pull-ups) and complete 4 sets of that time. Regular Plank; Hanging Leg Raises; Bear Crawls; Side Plank; L-Sit. Paloff Press, DB Windmill, Turkish Getup, Half Turkish Getup, Russian Twist. Push upward, unlock the safeties, and lower the sled working through as full of a range of motion as possible. Start with your arms down in front of your thighs. Lower back down with control and repeat. You should feel a light stretch in the abdominals. Without moving your upper arm, hinge at the elbow and lower the weight in a controlled manner towards your skull, stopping a few inches above your face. Bend elbows to descend the torso, hips and chest to lower your chest to the floor, coming close to touching the ground. Do your best to not allow any movement other than rotation here your elbow should ideally not move up, down, forward or backwards. Setup a barbell on a squat rack at about elbow height. Extend the knee and then open the hips in rapid concession. Ideally, your elevated leg should have no more than a 90-degree angle at the knee at the deepest position. These are to be performed with both legs together, unless specified otherwise (e.g. 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. Lower back down and repeat. bench or chair), with a long resistance band setup to a low anchor in front of you. Descend back to the start position and repeat. Ive seen incredible gains in my strength and muscle composition from following these workouts. 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. 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). Keep the opposite leg straight and out to the side. Since this is a stiff leg deadlift, aim to maintain the angle in your knees and reach depth by pushing your hips back, hinging at the hip and lowering the weight while maintaining a strong, rigid torso position. Use a stair, low box, or other stable surface (e.g. Hold the position for 10 seconds, then relax and switch sides. Press the palms through the floor, activating the chest, shoulders and triceps and returning to the start position. Competition style deadlift. 8+8+8 would be 8 reps in bottom half range of motion, 8 top half range of motion, 8 full range of motion). Maintain contact with the floor and your lower back, keeping your ribs pulled down and your hips/pelvis tucked under you. Start by holding one DB with your arm at 90-degrees (an isometric contraction) while performing the prescribed repetition with your other arm. Hold the position for 5-10 seconds, then lower back to the ground with control. Grab the bar just outside of shoulder width. Put your weight on the front foot and hinge at the hip and push your hips back. Focus on driving your elbow back, retracting your shoulder blade during the contraction, and allowing the cable to return to a deep and reaching start position, protracting your shoulder blade and stretching your lat. Engage your abs by tucking your ribcage down, then initiate by pushing the wheel forward away from your thighs while maintaining a neutral pelvis. Hamstring Curl 21s (demoed above as 3+3+3) are performed as prescribed reps for the first half of Range of Motion, then prescribed reps for second half of Range of Motion, then prescribed reps for the full Range of Motion. 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. Create tension in the band by taking a slightly wider than hip width stance, and bend the knees to get in an athletic stance. Put your weight on the front foot and hinge at the hip and knees to squat. As you come back up, squeeze your front leg glute as you bring your rear foot forward to meet your front foot. The higher the elevated surface, the easier this variation will be scaled. Set up a cable machine with the pulley set in the low position, using a rope handle or V-bar attachment. Using a bench or box, place same side knee and hand on the surface. Keep your legs extended and palms pressed down into the floor, then raise your hips and hold a high plank position. Rotate your trunk towards the ground on your kneeling side. KB/DB Romanian Deadlifts, Stiff-Leg Deadlifts, Good Mornings, Trap Bar Deadlift, Glute Ham Raise. This is a three-exercise giant set, intended to be performed continuously with no rest in between exercises. With this hand position, we should be aiming to keep your arms as close to the torso as possible, aiming for roughly 10-30-degrees of angle between arms and torso at the bottom to maintain more emphasis on the triceps in this variation. Leg Extension 21s (demoed above as 3+3+3) are performed as prescribed reps for the first half of Range of Motion, then prescribed reps for second half of Range of Motion, then prescribed reps for the full Range of Motion, typically prescribed as 7+7+7. Also known as Spider Curls. From there, extend and try to reach your spine up to the ceiling as your shoulder blades separate. Record your test score, as well use this score for our progression. Set up in a push-up position. Hold for a moment at the top. Tricep push-downs; Skullcrushers; OH Tricep Extension; Dips; Any other tricep exercises. Aim to keep the contact with your shirt as light as possible, but dont stop above the shirt (make sure you touch your shirt, after all!). Set up just behind a Barbell with a wide stance (feet externally rotated) and hands inside of your legs. Approach the bar as you would for your normal deadlift (either conventional or sumo, whichever is your preferred stance), and perform a deadlift. 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. Perform the prescribed number of reps (or to failure, if prescribed as an AMRAP). Box Step Ups, Lateral Box Step Ups, Split Squat Variations, Lunge Variations; Any other unilateral lower body exercises. From there, squat back up until you are fully upright. Set up far enough away from the pulley so that there is tension on the cable when your arms are extended. Return to the start position by pushing the feet through the floor while squeezing your glutes and pushing your hips forward, driving your upper back into the band until you are standing upright again. Lower and repeat for reps. Zottman Curls; Hammer Curls; Barbell Curl; Cable Curls (V-Bar or EZ Bar attachment); Alternating DB curls. 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. Repeat for 3-8 repetitions (each rep is a 7-10 second long hold) if rep range is not prescribed, then repeat on the other side. Goblet Squat; Heel Elevated Goblet Squat; Goblet Squat w Adduction; Front loaded (DB, KB, barbell) squat; Belt Squats; Leg Press or Hack Squat; Leg Extensions. As a new mom, this program has helped me gain back some confidence as I navigate through getting comfortable with my new body. Make the movement easier with a wide grip, or more difficult with a narrow grip. single leg extension). Check out all of our nutrition and coaching offerings. Keep your body in a straight line, making sure not to raise or sink the hips. Keeping your arms straight, pull the band until your arms are stacked directly over your shoulders (perpendicular to the floor). While maintaining this position, lift one hand off the ground and slowly tap your opposite shoulder. Complete for the prescribed reps, then repeat on the other side before taking any rest. 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 bench press-width apart, holding the bar with a supinated (underhand) grip. Aim to move through your entire back, allowing your lumbar, and thoracic, and cervical spine (lower, mid, and upper) to flex and extend together. Repeat for the prescribed time or repetitions. Start your rep by pulling the handle back towards the lower abdomen. From this contracted position, slowly lower back to the dead hang start position with control. Slowly and with control, lower your hands in a circular motion as far as comfortably possible. Hinge at the hip with minimal bend at the knee to get in a pulling position. Try to keep your elbows tucked tight to your torso as you pull the handle down, better engaging your lats. Post a link to your new Instagram video next to your name at this link here to finalize your challenge submission. For full squat tutorial, see our How to Squatvideo, our Extended Video Library or written guides on this movement. Repeat for the prescribed number of repetitions, then (while holding your shoulder blades retracted), tuck your elbows back towards your torso until your arms make a W shape). If an exercise is prescribed as 36 @ 4 reps left in the tank, that means we want to perform 3 sets of 6 repetitions using a weight that we could do for ~10 total reps if pushing to true failure (6 completed reps + 4 RIR). Lie down on your back with knees bent and a band around your knees. 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. 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. Set up in a pushup position with hands and balls of your feet on the ground. Keep the opposite leg straight and out to the side. Unrack and lower the bar, aiming to control the descent through the entire range of motion. Hold that position for 2-3 seconds (unless explicitly prescribed), then lower your hips back to the ground thats 1 rep. Repeat for the prescribed number of repetitions. We are focused on communicating to women that being in the gym doesnt always mean they want or need to be less. Alternate for the prescribed repetitions. Place your forearm on the ground with your elbow directly under your shoulder, then raise your hips off the ground. 3. Aim to maintain a neutral spine and maintain that straight line from your shoulders through your head. 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