Repeat for the prescribed repetitions. Half Kneeling Banded Single Arm Lat Pulldown. This is a fairly advanced variation if you are unable to (or uncomfortable with) this exercise, we recommend the Kneel-to-Squat variation above. Perform with both arms at the same time, unless specified as alternating (like in demo above). Repeat for the prescribed time or repetitions, alternating legs each repetition if preferred. Push upward, unlock the safeties, and lower the sled working through as full of a range of motion as possible. Ive also been able to lift more since starting the program. By maintaining the same elbow angle throughout the entire range of motion, your movement should be controlled by your pecs. Extend your arms by contracting your triceps, until you lockout overhead. With that in mind, we want to think about keeping our entire torso square, with our shoulders in line with our hips. Lower the weight with control again behind your head to return the weight to the start position. Grab the bar with both hands, with an underhand grip. Find a stretch of floor that is relatively low friction (something like wood or turf, not rubber or asphalt). Training from $8.33/mo Nutrition from $7.49/mo. Lower and repeat for reps. Barbell Curl, Cable Curl; Alternating DB Curl, Hammer Curl; Single Arm Preacher Curl; Concentration Curl. Aim to maintain a neutral spine and maintain that straight line from your shoulders through your head. Then, without rest, turn over and perform Prone Incline DB Curls for the prescribed reps (Position 2). Press your feet and hands into the ground at the same time to raise the knees. Soften the front knee slightly. Can be performed with a rope, straight bar, or v-/ez-bar handle attachment. 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. Push your hips back and bend the knee to lower into a squat. Perform curls for the prescribed reps, including any noted tempo (pausing at the top of the curl, if prescribed). 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. Starting with a straight leg, lift your banded foot up off the ground by 1-3, and 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. Standing upright, hold a weight plate with hands parallel (palms together, hands on either side of the plate). You can opt to extend legs for a more difficult variation. Can also be performed holding a one kettlebell in each hand, or a pair of DBs instead. Single Arm Front Curl; Single Arm Banded Away Curl; Single Arm Banded Curl; Single Arm Banded Reverse Grip Curl; Single Arm Preacher Curl; Single Arm Cable Curl; Alternating DB Curl; Hammer Curl; DB Iso-Hold Curl. Start in a quadruped position in front of a cable machine with a single handle attachment set to a low position in front of you. Perform with both arms at the same time, unless specified as Alternating (demonstrated here). Lat-pull down, assisted pull-ups, chin-ups, negative pull-ups. Focus on minimizing movement of your trunk, allowing your shoulders and arms to pull the band and using your trunk to resist any rotation or twisting of the torso while the band tries to pull you towards the anchor. Without lowering the DBs, switch which arm is holding the isometric contraction and perform the prescribed reps with the other arm. A program is a system of training designed to achieve a goal, which in our case, is to get jacked and strong as heck. This is a three-exercise giant set, intended to be performed continuously with no rest in between exercises. Single Arm Front Curl; Single Arm Banded Away 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. Start in a kneeling position with enough room to extend forward. 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. 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. Replace that hand to the ground, then repeat on the other side. Repeat with the alternate leg leading. Here comes the fun part: using your opposite side hand and leg, move 3-6 in one direction. Plank; Hanging Leg Raises; Bear Crawls; Side plank; L-sit. Then, stand up with the weight, ensuring to maintain a strong, square torso. Banded Front Raise; Front Plate Raise,Cable Front Raise; DB Overhead Press. Feet Up or Close Grip). Sun Salutations; Inchworms; Runners Lunge; Punter Kicks. Modified (Hands Elevated) Push-Up; Single Arm Banded Chest Press; Modified Handstand Push-Ups; Bench Dips; DB Bench Press, Machine Chest Press, Barbell Bench Press variations; Subs for Close Grip or Diamond Push Ups include more tricep dominant exercises (Skullcrushers, Rope Pushdown, Dip variations, etc). Keep a slight bend in your elbow, and slowly begin descending the weight without breaking at the elbow (as you would in a press). Perform squats to depth while keeping an upright torso with bodyweight or with a light kettlebell. Fold at the hip so you are perpendicular to the ground (with your head near the floor) and squeeze the erectors/lower back and glutes to pull the torso up above parallel from the floor. These can also be performed weighted by holding a DB or KB (goblet style), pair of DBs or KBs (at your sides), or holding a weighted book bag (worn on your back, held goblet style, or tucked to your chest). Complete for the prescribed reps, then repeat on the other side before taking any rest. Begin by descending into the bottom of a squat, then explosively drive back up and jump once you reach a fully extended position. Set up far enough away from the pulley so that there is tension on the cable when your arms are extended. Then reverse the movement and return the weight to the start position. Perform these with your strongest grip width, maintaining head, shoulder, and hip contact with the bench and your feet pressed on the floor unless specified otherwise (e.g. Return the abducted leg back to your starting position, then perform on the other leg. Inverted Rows (Regular Grip); Pronated Grip Inverted Rows (At-Home version); Supinated Grip Inverted Rows (At-Home version); DB Row; Cable Row; Chest Supported Row; Machine Row; Pull Up; Chin Up; Lat Pull Down, Pronated Grip Inverted Rows (At-Home Version). You should have a straight line from knees to hips to shoulders. Tuck the ribs and the hips, ensuring you do not hyperextend the spine. Take position sitting upright on a bench, block, or chair, with a short band wrapped around your knees and your legs together. Standing Banded Hamstring Curls; Hamstring Curl 21s; 2-Up, 1-Down Hamstring Curl; Glute Ham Raise; Romanian Deadlift; Stiff-Leg Deadlift. Face a cable setup with a rope handle attached to a low pulley. Front Plate Raise, Cable lateral raise; Overhead Pressing variations; any other shoulder exercises, Position 3 (Alternate): Hands Elevated Push-Up. While facing forward the entire time, start by crossing one foot over the other while stepping explosively in that direction. Then, raise your body back up to the start position by actively contracting your hamstrings. Hold the weight overhead or to your chest. By starting with a more conservative Training Max, you will better set yourself up for long term progress as intensities climb, and ensure that you can still complete the planned work on even the worst of days while pushing for new PRs when things feel great. The explanations of the exercises (and FAQ!) For the kneeling variation, start in a half kneeling position. Standing upright, place your feet on top of a long resistance band, and hold the loose end with a parallel (palms together) grip. For an added challenge, lift your feet a few inches off the ground, and hold them elevated while performing your repetitions (see the Advanced demo above). Lift your hips off the ground, and maintain neutral spine by tucking the ribs and squeezing the glutes and abdominals. Lower back to the ground with control, and repeat for the prescribed repetitions. 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. Throughout the repetition, aim to maintain a tucked rib cage, allowing your abs to control the movement. For your first time performing a set to a prescribed RIR, your goal should be to establish a baseline, evaluate how things felt on that set, and adjust as needed for subsequent sets or sessions if things felt easier or harder than the description. If grip is not specified (e.g. Grip the sides of the bench firmly with the upper body. Option to scale up (harder) by extending your feet away from your body, elevating your feet, or adding weight to your lap. Lift the bar up straight out of the squat rack, and step back in a few steady, stable steps. Setting up on the ground in a quadruped position, loop a small elastic rubber or fabric band around your wrists. Can also be performed from a slight (1-3) deficit. Lower one arm back behind your head and the opposite leg down towards the floor. Think about pushing the feet through the floor while squeezing your glutes and pushing your hips forward, hingeing at the hips. Row the handle in towards your shoulder as you engage your abs to pull the knee of your elevated leg until it is back under your hips, holding here for 1-2 seconds unless explicitly prescribed. 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. Extend your arm by contracting your triceps, until you lockout overhead. Any heavy carry; KB/DB Windmills; Side Planks. On cable pulldown machine, choose a straight bar attachment, and hold with both hands using a supinated (underhand) grip. MONTHLY $9.99$0.50 per Workout yearLY $99.99, Check out all of our training and programming offerings. From there, extend your arms out and away from the body. Return both feet together, and then repeat with the other foot. Press yourself the the end of the range of motion, pause for one second and return to the start position. Single Arm Banded Chest Press; Cable Flyes; DB Flyes; Incline DB / Barbell Bench Press; Push-ups; Pec Deck Machine. Or, perform the traditional (advanced) variation with arms extended overhead, lifting both arms and feet at the same time. Once youve completed one round of each exercises, you can then rest (or move onto the next exercise). Punch the kettlebell upward and forcefully press your extended arm into the floor so your torso rises up. Focus on minimizing movement of your body, allowing your shoulders and arms to pull the band/rope and using your trunk to resist any rotation or twisting of the torso while the band tries to pull you towards the anchor. Keep your legs extended and palms pressed down into the floor, then raise your hips and hold a high plank position. Retract your shoulder blades and raise your thumbs towards the ceiling. Quad-dominant barbell squat variations (front squat, safety bar squat, etc. Sitting on the floor in front of a bench, squeeze your butt and drive your feet through the floor, extending until your hips are in line with your torso. 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. If a hamstring curl machine is unavailable, these can be substituted byusing a band or swiss ball. Tighten the upper back, brace the core, then pull the band from the ground up to the hips. Currently, Meg has her hands in multiple projects that are all designed to help . Keep feet in contact with each other and raise upper knee while also extending at the hips (squeezing your butt and pushing your pelvis forward), like a side-facing frog pump. Using a bench or box, place same side knee and hand on the surface. Place your bottom elbow and forearm directly under your shoulder and, lift your hips off the ground by driving your top leg down into the bench you should feel the adductor and groin muscles of your top leg working hard. 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). You should remain actively resisting the bar at this point. Can also be performed seated. Perform your split squat as normal, allowing the band to pull your front knee forward. From there, push back up to perform a repetition. Can also be performed on a barbell bar, with DBs, or on cables. Lift the weights out to the side and slightly in front (elbows coming 10-30 degrees in front of your torso) until your arms are parallel with the floor (not allowing your torso to move off the bench and rely on momentum). More than just a program, this course will help you dial in your technique, teach you the hows and whys of training, surround you with a community of like-minded individuals, and build the foundation for a lifetime of progress. At the start of the pull, you will likely find that you have slightly lower hips and a bit more knee angle than a conventional deadlift (where your hips tend to be higher). Pull the weight directly towards your face while keeping the upper arms parallel to the floor. Keep lower leg in contact with the floor. Option to scale down to an easier variation of 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. Hold this position, and rotate left and right for the prescribed repetitions. Since this exercise is so technically demanding, the absolute load used is less important, Suitcase Walk, Side Plank variations, Turkish Getup, Half Turkish Getup. Carries are always counted by time, so do not rush. Set up on a hamstring curl machine either seated or lying. Hollow Body variations; Planks; Birddogs; Dead Bugs. Stand and hold a barbell with an underhand grip, palms facing away from your body. Maintaining a fairly upright torso position, descend in a squat until you reach parallel depth (hip crease below top of the knees). Slider Push-Ups & Other Push-Up Variations; Alternating DB Bench Press; Alternating DB Overhead Press. Other Knee/Leg Raises; Hollow Body Holds; Barbell or Ab-Wheel Rollouts; Planks; Sit-up/Crunch variations; Other Abdominal Flexion movements. Hold a weight (kettlebell, dumbbell, etc) with one hand and walk. Alternate legs each set. Drive yourself upward and walk out from the rack. Regular Plank; Hanging Leg Raises; Bear Crawls; Side Plank; L-Sit. We recommend taking yourphotosfirst thinginthe morning after youve used the bathroom (but before any food or drink). Banded Lat Pullover; DB Pullover; Lat Pull Down variations (wide grip, single arm, etc); Pull-Ups, Chin-Ups, Rows. Can also be performed while walking, alternate legs with each step, and repeat for the prescribed reps, time, or distance. Start in a quadruped position, with a band anchored to a low position in front of you. Shift the weight onto the forearm and transition to your hand. Begin the rep by reaching your hips back while allowing your torso to tip forward, focusing on maintaining a strong and rigid trunk as you descend. Begin performing curls with your banded arm for the prescribed reps. Set up far enough away from the pulley so that there is tension on the cable when your arms are extended. Lower your body until your elbow joint reaches 90-degrees, and then press yourself back up to the top by pushing into the bench. 3-Position Banded 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. Walking/Alternating/Reverse Lunge variations; Box step-ups; Flat or Front Foot Elevated Split Squat variations. 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 adductor and groin muscles of your top leg working hard. If at any point you feel uncomfortableinthis process, please contact us atsales@strongstrongfriends.comso we can best support you and ensure your safety and trust are maintained. Place your top leg on top of the bench. 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. Keep bicep and elbow close to torso and control the weight through the entire movement. Round up or down as needed based on the prescribed percentage work, but aim to hit at least the total cumulative rep goal for the session. This is an advanced variation if you cannot perform strict pull-ups for reps, please see the recommended substitutions below. For example, if we are prescribing an exercise as 11 @ 3 RIR, that means we want to do one set of one repetition, using a weight that we could perform ~4 total reps if pushing to true failure (the ~4 reps comes from the 1 completed rep + the 3 reps in reserve).