In the Forward-to-Backward variation, perform one lunge forward, then press back up and step back straight into a reverse lunge that is one rep. Continue for the prescribed reps. Set up with a band anchored at chest height (can be performed standing or half kneeling, as demonstrated in the GIF). Extend your free arm out, palm pressing into the ground. You should be far enough away from the anchor that there is some tension in the band even at rest with arms overhead. 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. Have faith in yourself and your progress, and ease back in where you can! Grab the loose end of the band with both hands, and raise the band above your head with your arms bent and hands behind your head. You should have a straight line from knees to hips to shoulders. Press the palms through the floor, activating the chest, shoulders and triceps and returning to the start position. Lower into your start position by reaching down with your arms straight down, hinging at the hip, and bending slightly at the knee. 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. Lift your hips off the ground, and maintain a neutral spine by tucking the ribs and squeezing the glutes and abdominals. Hip thrusts, Glute Kickback, Back Extensions (shoulders rounded). Good mornings; Supermans; Reverse Hyperextensions; Romanian Deadlifts; Laying on your back, raise arms directly over shoulders and knees over hips, with shins parallel to the floor. Lower back down with control and repeat. Since we all have different experiences and starting levels of pull-up strength, you will first need to conduct a baseline test to ensure our progression is appropriately scaled to your starting point. Holding a dumbbell or kettlebell in front of your chest, perform squats to depth while keeping an upright torso. Can also be broken down into Half Get-Ups or Position Repeats to build proficiency and confidence in the movement. Maintaining a fairly upright torso position, descend in a squat until you reach parallel depth (hip crease below top of the knees). 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. Press yourself the the end of the range of motion, pause for one second and return to the start position. To scale this movement, bring your feet closer (easier) or further away/elevated (harder). 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. Descend back to the start position and repeat. Option to scale down by using the modified demo linked above (moderate) by keeping your hands down by your side rather than overhead. Raise hips off the floor until your body forms a straight line. Continue for the prescribed repetitions, then switch to the opposite arm/opposite leg. Can I change things around?. Lower the weight with control again behind your head to return the weight to the start position. You should feel this primarily in your hip adductors (think inner thigh or groin), and if not, try adjusting your pelvis relative to the floor (rotating your hips down towards the floor more). If you do not have access to cables, you can perform these variations with bands. 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. The elevated surfacewill increase the effective range of motion of your repetitions. So if you scored 4 seconds on your negative pull-up, then training calls for 4 sets of 2-second negatives. 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. Lay on your side with your feet under a bench or elevated surface. Perform these lying face down flat on the floor or on a bench. Incline DB Flyes; Cable Flyes; Incline DB / Barbell Bench Press; Push-ups; Pec Deck Machine. Slowly lower down on 1 leg. Ideally, you should be able to grab the band so that there is tension when you are in your start position (at the lowest part of the lift). Pull the weight directly towards your face while keeping the upper arms parallel to the floor. For a Band Abducted Goblet Squat variation, set up with a glute band just above the knees. The goal is to get moving and wake the body up. Return to the starting position and repeat the process for the prescribed number of reps. Switch legs, and repeat to complete your set. Set up in a pushup position with forearms and balls of your feet on the ground. Keep your body in a straight line, making sure not to raise or sink the hips. Remember: this is a deadlift, not a squat. Walk, jog, skip, bike, row, elliptical If it makes you breathe a little harder, its fair game! Tricep Push Down; Tricep Kick Back; Skullcrushers; BW Tricep Extension. Unlike a Close Grip Push-Up variation, expect your arms to flare out slightly wider than the usual tucked-close-to-the-torso position we aim for. DB Curls, Hammer Curl, Cable Curls. Plate Front Raise; DB/Cable lateral raise; Overhead Pressing variations; any other shoulder exercises. To scale harder, perform flat on the floor (palms down), descending until your entire forearms are against the floor, then pressing your body back up by extending at the elbow, like a skullcrusher. Goblet Squat; Leg Extensions; Front loaded (DB, KB, barbell) squat; Belt Squats; Leg Press or Hack Squat; Leg Extensions. Descend into a squat, and as you progress through your range of motion, the band will pull your knees forward. Setup with an adjustable bench set to a high incline position (45-85 degrees of angle) and sit with your back against the upright. Lie on floor with feet flat on the ground. Grip a pull-up bar slightly wider than hip width apart, palms facing away from your face (supinated grip). Repeat for the prescribed time or reps. Press yourself to the end of the range of motion, pause for one second and return to the start position. Box Step Ups, Lateral Box Step Ups, Split Squat Variations, Lunge Variations; Any other unilateral lower body exercises. Strict Pull-Ups; Lat Pull Down, Assisted Pull-Ups, Chin-Ups, Negative Pull-Ups. Lower the DB in the same movement pattern. Think about driving your pinkies and elbows back and out to initiate the movement. For a full squat tutorial as well as breakdowns of other barbell squat variations, see our How to Squatvideo, our Extended Video Library or written guides on this movement. Once youve completed one round of each exercises, you can then rest (or move onto the next exercise). Perform with both arms at the same time, unless specified as Alternating (demonstrated here). Hold a wall or squat rack for balance if needed. Birddog Demo Here, A series of 3 core exercises performed in a row: the Curl-Up, Side-Plank, and Bird-Dog. Split Squat Variations; Lunge Variations; Box Step-Up Variations; any other unilateral lower body exercises. Check out all of our nutrition and coaching offerings. By programming based on a Training Max you could hit on any day of the week (similar to the concept of a daily minimum), we are able to plan a progression that keeps you moving forward on both your best and worst days and everything in between. Standing Banded Hamstring Curls; Hamstring Curl 21s; 2-Up, 1-Down Hamstring Curl; Glute Ham Raise; Romanian Deadlift; Stiff-Leg Deadlift. Try to tuck your elbows in towards your ribs as you pull the bar down, better engaging your lats. Set up with your shoulders and butt on the bench and feet on the floor as normal, unless specified (e.g. Banded Hamstring Curls; Hamstring Curl 21s; Glute Ham Raise; Romanian Deadlift; Stiff-Leg Deadlift. Starting with your arms slightly in front of you and your elbows pointed down, perform tricep pushdowns. Can be performed with both arms simultaneously or alternating if not explicitly prescribed just be sure to perform the total prescribed reps as reps per arm. That is one repetition repeat for the prescribed reps. You can also perform this with your feet on a foam roller. Hold for the prescribed duration, then lower back to the ground with control. Inverted Row (Regular Grip); Pronated Grip Inverted Rows (At-Home version); DB Row; Cable Row; Chest Supported Row; Machine Row; Pull Up; Chin Up; Lat Pull Down. To scale easier, perform on a higher bench, set of stairs, or against a wall. Keep the opposite leg straight and out to the side. Find a stretch of floor that is relatively low friction (something like wood or turf, not rubber or asphalt). Once you drive your knee up high though, the B-Skip differs from the A-Skip in that rather than driving your foot straight down to the ground, instead you want to extend your knee and reach your foot forward before driving to the ground. Repeat for the prescribed reps, time, or distance. Maintain contact with the lower back on the floor and squeeze the abdominals to hold the position. Thats one rep. Rotate your wrists and DBs again so that you are palms up, and repeat for the prescribed repetitions. Prone I-T-Y-W; Prone Incline Y-Raise; Blackburns; Face Pulls; Band Pullaparts; Rear Delt Flyes; Any other upper back, shoulder health, and external rotation exercises. Begin your rep by contracting your biceps. Tighten the upper back, brace the core, then pull the Bar from the ground up to the hips. Can be performed bodyweight or loaded (goblet with a KB, with DBs in each hand, or with a Barbell on your back or in a front rack position). Control the speed and distance the roller travels by engaging the core. 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). While holding this engaged trunk/core position, extend your legs out in front of you, then returning your knees to your chest. Grab the attachment with one hand, and stand upright, with arm down and the weight in front of the thighs. Regular Plank (both arms); Hanging Leg Raises; Bear Crawls; Side Plank; L-Sit. Keep your head, shoulders, and butt on the bench and your feet on the floor. Once your torso is near parallel to the ground, reverse the movement and return to an upright position. Set up on a hamstring curl machine either seated or lying. 8+8+8 would be 8 reps in bottom half range of motion, 8 top half range of motion, 8 full range of motion). You should have a straight line from knees to hips to shoulders. Also known as Spider Curls. From lockout, be sure to lower the bar with control until it gently resets on the blocks. Keep your hands in front of your body to support and catch yourself as you get closer to the floor. Banded or Cable OH Tricep Extension; Cable push downs; Skullcrushers; any other tricep-specific exercise. Keep ribcage pulled down and avoid overextension of the back. She has gained more than 300,000 subscribers there for her workout tutorials and . Pause slightly to avoid any bounce (or for the prescribed tempo), then reverse the movement with control and return the weight to the start position. In a standing position, use a cable machine or a band and bring the handle to the torso. Return the weight to an extended overhead position. Start by performing Banded Tricep Pushdowns for the prescribed reps/time, then immediately grab a dumbbell and perform Banded OH Tricep Extensions for the prescribed reps/time, followed by Banded Tricep Kickback for the prescribed reps/time. Keep your body in a straight line, making sure not to raise or sink the hips. As you reach up and extend your arm to grab the band, there should be some tension on the band before you begin your pull adjust further from or closer to the anchor as needed. Hinge at the hip and bend at the knee to get in a pulling position where shins are perpendicular to the floor. Romanian Deadlift (BB or DB), Stiff-legged deadlift, Good Mornings, Reverse Hyperextensions, Glute Ham Raise. Front loaded (DB, KB, barbell) squat; Belt Squats; Leg Press or Hack Squat; Leg Extensions. Unrack the barbell by placing the bar in the crook of your arms. Hold for a moment at the top. Intended as a motion exercise, not a stretch. Tighten the upper back, brace the core, then pull the DB from the ground up to the hips. Keep knee in a bent position and move the knee away from the midline of the body. Drive the knee up high above the hip and bring it down fast, aiming to make contact with the ground using your full foot (not just your heels or toes). To scale, plank on a higher surface like a bench. In these variations, you still press as explosively as possible and even aim for your hands to come off the ground, but you do not move them away from their position under your shoulders between reps. Set up a barbell in a squat rack at the same height as you would for a traditional back squat. 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. Slowly move opposite hand and knee to move forward and then backwards. Aim to move through your entire back, allowing your lumbar, and thoracic, and cervical spine (lower, mid, and upper) to flex and extend together. Keep your feet flat on the floor, bending 90-degrees at the hip and knee. Curtsey Lunge; B-Stance Squat; B-Stance Hip Thrust; B-Stance Glute Bridge; Split Squat, Bulgarian Split Squat, Front Foot Elevated Split Squat; Walking Lunge, Alternating Lunge; Reverse Lunge; Box Step Up. Start with something in front of your torso (e.g. Lift your hips off the ground, and maintain a neutral spine by tucking the ribs and squeezing the glutes and abdominals. You should feel a light stretch in the abdominals. Grab each end of the rope with one hand, keeping your palms facing one another. Barbell should rest behind the delts, and hands and fingers help balance the bar outside of the delts. Then, lower yourself down so that your heels reach below the platform and you feel a light (but not painful) stretch in your calves. Set up a cable machine with the pulley set in the low position, using a rope or single handle attachment. Keeping the upper arms stationary, and curl the bar forward and up while contracting the biceps. Finally, stand up and immediately without rest perform DB Hammer Curls for the prescribed reps (Position 3). Level 1 and Level 2:take 50% of your baseline test (negative pull-ups) and complete 4 sets of that time. Cable Rope Hammer Curls; Neutral Grip Curls; Cable Curls; Machine Curls; Any other bicep variation. Press kettlebell or dumbbell overhead in one hand. Squeeze your butt and drive your foot through the elevated surface, extending until your hips are in line with your torso. Glute Kickback; Glute bridge variations (banded, single leg, etc. Shift the weight onto the forearm and transition to your hand. Stand on an elevated plate/board/block and perform a kettlebell deadlift with an increased range of motion. Keep your arms long throughout the repetition, allowing the band do add resistance as you squeeze your front foot glute and drive your hips forward and shoulders up. Perform curls for the prescribed reps, including any noted tempo (pausing at the top of the curl, if prescribed). This movement is a hip flexor dominant movement, and you may also feel a light stretch in your hamstring. Option to supinate grip (palms facing up) for a reverse or underhand band pull-apart. 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. Extend your hips into the bridge position. Set up a loaded barbell with round plates. Glute bridge variations (banded, single leg, etc. Retract your shoulder blades and raise your thumbs towards the ceiling. Press both hands into the floor and raise your hips a few inches off the floor. While keeping your forearms perpendicular to the floor (straight up and down), slowly walk your arms up and down the wall. Tuck the ribs and the hips, ensuring you do not hyperextend the spine. Use your front leg to drive you back up to the start, thinking about pushing that foot into the ground and squeezing that glute. Return both feet together, and then repeat with the other foot. Pause at the top of the motion and return to the starting position. Aim to maintain band tension throughout your step. Set up in a modified pushup position with hands and knees on the ground. Stand up straight and hold a dumbbell in one arm, with the weight in front of the thighs. Once your forearm has reached a vertical position, pause, and reverse the movement, controlling the resistance on the way back to the start position. Standing Single Leg Banded Hamstring Curls; Hamstring Curl 21s; 2-Up, 1-Down Hamstring Curl; Glute Ham Raise; Romanian Deadlift; Stiff-Leg Deadlift. While maintaining extended arms, bring the handle/band up to roughly nose height with control. Start in a standing position with your feet roughly hip-width apart. To be performed unweighted, unless otherwise specified (e.g. Keep bicep and elbow close to torso and control the weight through the entire movement. Hold the dumbbell with one arm bent at 90 degrees. 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