Press the palms down to push your body up, activating the chest, shoulders and triceps and returning to the start position. This is a useful tool in prescribing or adjusting loads based on how challenging a set feels to the lifter. Bodyweight Leg Extension, Leg Extension, Bodyweight Lunge. A program is a system of training designed to achieve a goal, which in our case, is to get jacked and strong as heck. The higher the elevated surface, the harder this variation will be scaled. Barbell RDLs, Split Stance RDL, Hamstring Curls. Goblet Squat; Leg Extensions; Front loaded (DB, KB, barbell) squat; Belt Squats; Leg Press or Hack Squat; Leg Extensions. Return to the starting position and repeat the process for the prescribed number of reps. Switch legs, and repeat to complete your set. 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. Incline DB Flyes; Cable Flyes; Incline DB / Barbell Bench Press; Push-ups; Pec Deck Machine. If possible, keep the safety racks engaged. Perform with feet flat on the ground, unless specified otherwise (e.g. Squeeze the shoulder blades together and raise each dumbbell out and up away from the torso. Raise hands to shoulder level. To scale easier, perform on a Captains Chair rather than hanging from a pull-up bar. Press the weight up towards the ceiling, being mindful of the cable in front of your face. Extend your arm by contracting your triceps, until you lockout overhead. 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. Try to maintain constant tension throughout the set, not resting the DBs until all reps are completed. Each set that prescribes weight using RPE will have more specific instructions to aim for with your sets, and its okay to err on the conservative side. 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. Engage your abs by tucking your ribcage down, then initiate by pushing the bar forward away from your thighs. Start with your arms down in front of your thighs. Alternate legs each set. Maintain tension in your core and brace your abs. Place a glute band just above or just below the knees. I havent been in the best moods lately, but I feel so much better when I come in and get to lift heavy.. There's a reason she has so many followers (and made it on our list . Aim to minimize arm movement above the elbow and focus on contracting your biceps to perform your curls, rather than swinging and using momentum. Maintain a straight torso and bend your elbows to lower hips and shoulders. Now that you are in position, transition from forearm to hand on one side, followed by the other youre now in High Plank. Start in a plank position with sliders, paper plate, or towels on each foot. To better target your glutes, set up on a GHD or hyperextension machine and actively round the upper back. While maintaining a slight elbow angle, pull the bar down towards your waist. Lower one arm back behind your head and the opposite leg down towards the floor. Banded Bicep Curls; Banded Isometric Bicep Curls; Banded Hammer Curls; Banded Reverse Grip Curls; Banded Bicep Curl 21s; Holding a band with a supinated grip (band pinned under your feet, or attached to a low anchor, palms facing away from you), set up so there is light tension in the band while your arms are straight down by your side. 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. Half Get-Ups; Turkish Get-Up Position Repeats; Windmills (standing or half kneeling); Suitcase Walks. Lie on your back with one knee bent and the other extended on the floor. While maintaining a constant tension on the band, squeeze your butt and drive your foot through the floor, extending until your hips are in line with your torso. Alternate legs, and perform the prescribed repetitions on each side. Focus on keeping your ribs tucked down and maintaining your hollow body position throughout the motion while rocking back and forth. Standing in front of a weight plate or similar, aim to elevate your toes by 1-3. If your initial baseline test was a deadhang or negative pull-up measured for time, we would encourage you to repeat that same test, and try to beat your total time score. Return the weight to an extended overhead position. Dont sweat it! Perform a single arm lat pull down, aiming to pull your elbow in towards your hip while holding the rest of your body as steady as possible. 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. We are focused on communicating to women that being in the gym doesnt always mean they want or need to be less. Your goal throughout the entire range of motion is to keep your hips and shoulders facing square in front of you and resist the rotation. Keep your body in a straight line, making sure not to raise or sink the hips. This movement is a hip flexor dominant movement, and you may also feel a light stretch in your hamstring. Lift your hips off the ground, and maintain a neutral spine by tucking the ribs and squeezing the glutes and abdominals. Extend your arm by contracting your triceps, until you lockout overhead. Using a Bosu ball, set up in a low plank, with forearms on the ball. Stand up straight and hold a dumbbell in one arm, with the weight in front of the thighs. 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. Return to the starting position and repeat. 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. Thats one repetition. Unrack the barbell, and pull it out until it is over your shoulders. If the prescribed time is too short or long for your current strength, consider scaling: Scale easier by performing your plank to your knees and/or raising to your hands (vs. forearms). Extend one arm down to your side and grab the DB with one hand at the same time, extend the opposite leg out behind you while maintaining a neutral spine. The elevated surfacewill increase the effective range of motion of your repetitions. Put your weight on the front foot and hinge at the hip and knees to squat. Contract your calves and extend at the ankles, raising up to your tip-toes. Aim to maintain a neutral spine and maintain that straight line from your shoulders through your head. Keep thumbs up towards the ceiling. In a split squat position with front foot supported on an elevated surface (aim for 2-6) and with weight loaded (barbell on back, goblet position in front, or one dumbbell in each hand), sink into lunge position on front leg and press into the foot to stand back up. This exercise can be scaled easier by substituting the barbell for another weight implement (DBs or KBs), or performed bodyweight. Perform these with an overhand grip unless specified otherwise, such as neutral grip or supinated (underhand) grip. Press yourself the the end of the range of motion, pause for one second and return to the start position. At the same time, extend the opposite leg out behind you while maintaining a neutral spine. Carries are always counted by time, so do not rush. Lying on the ground with a swiss ball at your feet, set up with your heels on the ball and your legs fully extended. Start lying face down (prone) on the floor or bench, with plates or stacked books 2-4 off the ground surrounding you at 12:00, 3:00, and 9:00. This is an advanced variation if you cannot perform strict pull-ups for reps, please see the recommended substitutions below. Momentarily pause (to demonstrate control of the position), then slowly lower them to the floor with control. Breathe, brace your core, and repeat. Front loaded (DB, KB, barbell) squat; Belt Squats; Leg Press or Hack Squat; Leg Extensions. The more that you pull in line with your shoulders, the more directly you will target your rear deltoids. KB/DB Romanian Deadlifts, Stiff-Leg Deadlifts, Good Mornings, Trap Bar Deadlift, Glute Ham Raise. Then, without rest, turn over and perform Prone Incline DB Curls for the prescribed reps (Position 2). Starting with feet together, take a step forward and begin to perform a walking lunge. Aim to maintain a neutral spine and maintain that straight line from your shoulders through your head. Squeeze your butt and drive your foot through the elevated surface, extending until your hips are in line with your torso. Complete for the prescribed reps, then repeat on the other side before taking any rest. Lift your hips off the ground, and maintain that position for prescribed amount of time. Wishing everyone all the best in their health, safety, and livelihoods. 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. Continue for the prescribed number of repetitions. Hip Thrust; Glute Bridge; Single-Leg Glute Bridge. Grab the attachment with both hands, and raise the weight above your head with your arms bent and hands behind your head. Standing facing the anchor, holding the band with both hands. Slider Push-Ups & Other Push-Up Variations; Alternating DB Bench Press; Alternating DB Overhead Press. On the leg press machine, load weight appropriately (roughly half what you would use for a regular Leg Press, or more conservatively if needed). This is an active / dynamic stretch that we use to help open the hips and raise our heart rate as we prepare for heavier training to follow. You should have a straight line from knees to hips to shoulders. Clamshells, banded lateral walk, monster walk. 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. Grab a pair of DBs and begin to perform a normal bicep curl, with your palms facing up. Each day and week of training will be prescribed relative to this baseline test. Continue for the prescribed repetitions, then switch to the opposite arm/opposite leg. Keep the upper arm stationary, and curl the dumbbell forward and up while contracting the biceps. Hold the position for 5-10 seconds, then lower back to the ground with control. With a dumbbell in each hand and a slight bend in the elbow, lift one arm out to the side and slightly in front (elbows coming 10-30 degrees in front of your torso) until it is parallel to the floor, and hold this position (an isometric contraction) while performing the prescribed repetition with your other arm. Can also be performed in machines (such as in a leg press or hack squat machine). Regular or Modified Push-Ups, DB Bench Press, Machine Chest Press, BB Bench Press variations; Subs for Close Grip or Diamond Push Ups include more tricep dominant exercises (Skullcrushers, Rope Pushdown, Dip variations, etc). Lie on your side with legs stacked and extended. Further options to scale this movement (novice) would be keeping your arms on the floor during the repetition, or keeping your hands on the floor while only lifting one leg at a time. Stand a few feet away from the anchor, facing sideways, orienting yourself 90-degrees from the resistance. Setup and execution of this movement will be very similar to the conventional deadlift, but should have a higher hip position, and less knee flexion. Once you reach a full contraction, pause momentarily to avoid any rebound off the bands elasticity, and return to the start position with control. Starting in a plank position with one hand on the floor, and one hand elevated, begin your push-ups. Set up a barbell on low blocks (or stacked plates) so the bar is below the knees. 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. Can also be performed while inching forward. This is a core strengthening and activation movement, and your focus should be on maintaining flat shoulders and hips throughout the movement (avoid tipping). 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. Banded Tricep Pushdowns or Skullcrushers), then something overhead (e.g. Your Training Max should be a number you can hit for a confident rep on any day of the week without a doubt (even when you dont feel your best). Finally, stand up and immediately without rest perform DB Hammer Curls for the prescribed reps (Position 3). Can be performed alternating each arm (as demonstrated above) or simultaneously, if preferred/not specified. Standing upright, hold a weight plate with hands parallel (palms together, hands on either side of the plate). Start with a bit of space to the side of you. Take a moderately (1-4 per hand) narrower grip than your competition or regular bench press grip. Start in a kneeling position with enough room to extend forward. Perform the prescribed number of reps (or to failure, if prescribed as an AMRAP). 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. Repeat for the prescribed repetitions. Glute Bridge; Hip Thrusts; Monster Walk; Banded Lateral Walk. We aim to connect aspiring or current lifters with training partners, coaches, information, and motivation that will propel lives and health. Starting with your arms slightly in front of you and your elbows pointed down, perform tricep pushdowns. Drive the cables up and together, slowly lowering on the way down. Walking/Alternating/Reverse Lunge variations; Box step-ups; Flat or Front Foot Elevated Split Squat variations. 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