Back Extensions; Glute Ham Raise; Reverse Hyperextensions. Lower and repeat for prescribed reps. Lift your hips off the ground, and maintain a neutral spine by tucking the ribs and squeezing the glutes and abdominals. 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. Set up on a calf raise machine (standing, seated, or donkey whichever is available), with your feet near the bottom of the platform, and the balls of your feet firmly pressed into the platform. Perform for the prescribed repetitions, then switch sides and repeat. If your baseline test is 5 reps, you can perform sets of 2 or 3 reps, but try to get at least 10 total reps. Lat Pull Downs; Inverted Rows; Any other back & lat movements. For example, if your baseline test is a 5-second max negative, you can perform sets of 2-second or 3-second negatives, but try to get at least 10-seconds total across all sets. Set up in front of a cable machine with the pulley in the lowest position, with a straight bar or EZ bar attached. Pause at the top (for time, if prescribed), and continue squeezing your quads and resisting the bands. Banded Bicep Curls; Banded Isometric Bicep Curls; Banded Hammer Curls; Banded Reverse Grip Curls; Banded Bicep 1.5-Rep Curls; Set up a single band to a low and sturdy anchor point in front of you. Keep the elbow overhead locked out at all times, push the hips back and away from the direction of the toes. Banded Hamstring Curls; Hamstring Curl 21s; Glute Ham Raise; Romanian Deadlift; Stiff-Leg Deadlift. Allow the bar to become motionless (a very slight pause to ensure you are not losing control of the bar or bouncing off your chest), and then begin pressing the bar back up to your start position. Advanced: Start in a feet elevated push-up position (Position 1). Set up in a cable rack with a single handle attachment anchored at the high position. Other Knee/Leg Raises; Hollow Body Holds; Barbell or Ab-Wheel Rollouts; Planks; Sit-up/Crunch variations; Other Abdominal Flexion movements. Return your hand to the ground with control, then repeat for the opposite side. Start your rep by pulling the handle back towards the lower abdomen. 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. Put hips down and bring hands to meet them. Glute bridge variations (banded, single leg, etc. Start with your arms down by your side and palms facing up. Set up in a standing position, with a long resistance band looped under your feet and over your shoulders. Return the dumbbell to the top of the movement. Pause at the bottom of the squat, maintaining tension in the legs and lower back and keeping position throughout the pause. Continue descending until you feel a light to moderate stretch in your hamstrings and/or glutes. Repeat for the prescribed repetitions. Inverted Row (Regular Grip); Supinated Grip Inverted Rows (At-Home version);DB Row; Cable Row; Chest Supported Row; Machine Row; Pull Up; Chin Up; Lat Pull Down. Keep the opposite leg straight and out to the side. Bend the knee on the same side as your kettlebell and press that foot into the ground. Hold a heavy weight (backpack full of books, water bottles, cans, etc.) This will incorporate your quads more, as your hands and straight barbell no longer have to navigate around your shins. This is a scaled version of the traditional Push-Up, and is one of our suggested variation (along with the Hands Elevated Push-Up) to develop broader pushing strength if unable to perform 6+ traditional push-ups. Start with the torso perpendicular to the floor and squeeze the hamstrings and glutes to lower until the torso is parallel to the floor. Band Abducted Goblet Squat). 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. Hold the loose end of the band in one hand, and step back until there is light tension on the band when your arm is extended in front of you. Set up the same as a traditional Banded Front Raise, but hold the weight or resistance isometrically at shoulder height (arms extended) for the prescribed time. Think about leading the pull with your elbows, tucking your arms back to your torso throughout the repetition. 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. 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. Holding a moderate set of DBs (similar or slightly lower in weight than you would use for a traditional standing/seated DB Overhead Press), sit on the floor with your legs extended and your torso upright. If you are uncomfortable performing a full clap in between reps, you can try a plyo push-up, or modified plyo push-up. For a Band Abducted Goblet Squat variation, set up with a glute band just above the knees. Maintain contact with the lower back on the floor and squeeze the abdominals to hold the position. Hold for a moment at the top. Stand and hold a barbell with an underhand grip, palms facing away from your body. Increase tension by standing on more of the band, and decrease tension by allowing for more slack on the band between your feet and hands. While in the bridge, perform reps of banded abduction, pushing the knees out and returning to the start with control. If you didnt submit an initial test video, you wont be eligible for prizes this round, but wed love to see your progress tag @strongstrongfriends on Instagram! Aim to maintain band tension throughout your step. Bench Press the dumbbells from chest level to lockout. Can be performed with a DB or EZ Curl Bar behind your legs. These weight increases can be anywhere from 2-5%+ of your training max. To scale this version to an easier variation, modify this exercise to alternate one leg at a time until you reach the prescribed number of reps per leg. In pushup position with forearms on the ground, maintain neutral spine by tucking the ribs and squeezing the glutes and abdominals. Keep the upper arms stationary, and curl the bar forward and up while contracting the biceps. Pistol Squat, Single Leg Press, Split squat variations, Lunge variations, Single Leg Leg Extension, other unilateral lower body work. On a cable machine, choose a single handle attachment at a high position on the pulley. 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. Return to start position and repeat. ); Any other back or lat focused exercises. Ive gained more confidence being a little wider and having bigger legs than others, because I remember that I have built that muscle. 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. OH Tricep Extension (DB/Band/Cable with both arms); Single Arm Cable Push Downs, Single Arm DB Skullcrushers; Single Arm DB/Band OHP. You should be far enough away from the anchor that there is some tension in the band even at rest with arms overhead. Stand upright with your foot pinning down a long band, holding one side of the loose end in each hand. 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. With a glute band just above the knees, lie on the ground. There should be a moderate amount of tension on the band while your arm is at your side, but not so much that you cant perform the repetition to a full range of motion. Standing with your back to the cable, straddle the cable and pull the handles through your legs and lockout the hips by squeezing your glutes. Aim to maintain a neutral spine and maintain that straight line from your shoulders through your head. On cable pulldown machine, choose a long handle. Standing Single Leg Banded Hamstring Curls; Hamstring Curl 21s; 2-Up, 1-Down Hamstring Curl; Glute Ham Raise; Romanian Deadlift; Stiff-Leg Deadlift. 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). Return the the starting position and repeat. Front Plate Raise, DB Front Raise, Cable Front Raise; DB Overhead Press. Repeat. Squeeze your butt and drive your feet through the floor, extending until your hips are in line with your torso. Copenhagen Plank; Copenhagen Plank Raise; Modified Copenhagen Plank;Cossack Squat; Side Lying Adduction; Hip Adduction Machines; Goblet Squat with Adduction; Hip Thrust with Adduction. Begin pressing the DBs overhead for the prescribed number of repetitions, aiming to keep a vertical torso. With a dumbbell in each hand, bend at the hips so that the chest is parallel to the floor. For the Hollow Body Rock variations, the goal is to maintain your hollow body position throughout the motion while rocking back and forth. Our 8-week nutrition system puts you in control of your health and provides a clear plan with actionable steps to get the body youve always wanted. Watch the demo link for the movements. Now that youre in your modified 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. Actively engage your abdominal muscles by keeping your ribs pulled down and your pelvis tucked under your hips. Lie on floor with one foot flat on the ground and the other with only the heel on the ground (B-stance). On a Glute-Ham-Developer or hyperextension machine, lock in the feet with the hip pad under the pelvis/lower trunk. Standing upright with feet roughly hip-width apart, reach one foot back approximately ~2-3 feet, landing on the ball of your foot, and perform a lunge. Laying on the ground on your side, bend your knees 90-degrees while maintaining extended hips you should have a straight line from knees to hips to shoulders. Start in a plank position and bring one foot at a time as close to the same side hand as possible. 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). Stand on an elevated plate/board/block and perform your competition style deadlift (conventional or sumo, your preference) with the additional range of motion. Soften the front knee slightly. Anchor a band below your feet, and hold one end in your hand. Once youve completed all 3 positions for the prescribed repetitions, youve completed 1 set. Perform for the prescribed repetitions, then switch sides and repeat. Get in a forearm plank. Squeeze your delt and lift the weight up toward the chin, leading with the elbow and keeping the weight close to the body. This is a more advanced version of the traditional Push-Up, and is a suggested variation to continue to develop pressing strength when a traditional push-up with your bodyweight alone is insufficient stimulus. Lower back down with control and repeat. Begin performing curls with your banded arm for the prescribed reps. Try to maintain constant tension throughout the set, not resting the DBs until all reps are completed. Keep your head, shoulders, and butt on the bench and your feet on the floor. Stop at parallel and return to the start position. Lie down on your back with knees bent and a band around your knees. Any Hamstring Curl or Hamstring Isolation machine; Other hamstring focused exercises (Glute Ham Raise, Romanian or Stiff-Leg Deadlift, etc.). Throughout the entire repetition, aim to keep your head and torso at the same level dont allow your body to raise! Row the DB (thinking about driving your elbow back) while maintaining your extended leg, and keeping your torso as neutral as possible. Lower back down and repeat. Use your elbows to push your body back, maintaining the plank position the entire time. Alternate for the prescribed repetitions. If you cannot fully support your bodyweight in this position (or are unsure), start by keeping one or both feet on the ground to add assistance. Return both feet together, and then repeat with the other foot. Think about pushing the feet through the floor while keeping the barbell as close to your body as possible. Set up on a hamstring curl machine (seated or lying). Unrack and lower the bar, aiming to control the descent through the entire range of motion. Once you reach a full contraction, pause momentarily to avoid any rebound off the bands elasticity, and return to the start position with control. If you are able to improve your score relative to your baseline test, then we are definitely moving in the right direction, and we are proud of you. Set your feet about shoulder-width apart and then about 2 ft out from the wall. Flex your toes up towards your shins and bring your butt off the floor slightly. Set up on an incline bench in a squat rack, or use a fixed incline bench press rack. The elevated surfacewill increase the effective range of motion of your repetitions. Set up an adjustable bench at a high incline (~60-80 degrees) facing away from a dual cable machine. 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. Lift the weight straight up toward the chin, leading with the elbows and keeping the weight close to the body. The back foot should support like a kickstand (we recommend only using the ball of your foot for balance), with most of the weight should be on your front leg. 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. Lower and repeat for reps. Barbell Curl, Cable Curls (V-Bar or EZ Bar attachment), Alternating DB curls, Hammer Curl. Lay on your back with a band anchored above your head, holding the band with both hands. While maintaining a slight elbow angle, pull the bar down towards your waist. Start in a quadruped position and curl toes under. Concentration Curl; Single Arm Preacher Curl; Cable Curl; Alternating DB Curl; Hammer Curl; DB Iso-Hold Curl; Single Arm Banded Curl. Keep the upper arm stationary and curl the dumbbell while contracting the biceps. 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). Select your files, and then click submit. Keeping the upper arms stationary, and curl the bar forward and up while contracting the biceps. Set up in a conventional deadlift position and hold an attachment to a low cable. For another challenging variation, perform these as Elevated Single Leg Glute Bridge by placing your rooted foot on an stable elevated surface (like a box, bench, or stair) before performing your reps. Keep bicep and elbow close to torso and control the weight through the entire movement. Throughout the repetition, aim to keep your scapula depressed (shoulders down, lats engaged) and maintain a tucked rib cage, allowing your abs to control the movement. 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. Extend one leg fully, and place the other foot flat on the elevated surface. Megsquats is also best known as, Bodybuilder and strength coach who is widely known for her MegSquats YouTube channel. Take a half kneeling position (with your foot closest to the anchor flat on the floor, and your far side knee down). 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. Tricep Push Down, Bench Dips, Skullcrushers. Set up for a squat in a high bar position (bar resting on your traps / on top of your shoulders, compared to a traditional low bar squat, where the bar is placed on the shelf of your rear-delts). Many trap bars are reversible, with a pair of handles that protrude from the regular height of the barbell, as well as another pair of handles that are in line with the weights. Perform curls for the prescribed rep range. Pressing your low back into the ground, contract your abdominal muscles and crunch while bringing your hands and feet together. 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. Begin performing curls with your banded arm for the prescribed reps. Can also be programmed as an isometric hold, in which case you would maintain your top position for the prescribed amount of time. These are to be performed with both legs together, unless specified otherwise (e.g. Stand and hold an EZ Curl barbell with an underhand (supinated) grip, palms facing up/away from your body. Perform 7 reps for the bottom half Range of Motion (elbows straight to elbows at 90-degrees), then 7 reps for the top half Range of Motion (elbows at 90-degrees to fully bent), then 7 reps full Range of Motion (elbows straight to fully bent) note that the demo shows 3+3+3. Step one foot back and across your other leg, while bending the front knee and hip. 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. For full squat tutorial, see our How to Squatvideo, our Extended Video Library or written guides on this movement. With a bit of space in front of you, perform high knees by driving one knee up to wards your torso, then alternate and perform the same movement with your other leg after your first foot touches the floor. Engage your tricep and push the weight down to straighten the arm. Banded Lateral Raise; Prone Incline DB Lateral Raise; Prone Incline Y-Raise; Cable Lateral Raise; Overhead Pressing variations; any other shoulder exercises. KB/DB Romanian Deadlifts, Stiff-Leg Deadlifts, Good Mornings, Trap Bar Deadlift, Glute Ham Raise. Perform the baseline test only at the start of the challenge (or when you first start programming, if you are just joining us). Holding a band (pinned under your feet, or attached to a low anchor), set up so there is light tension in the band while your arms are straight down by your side. Substitutions: Turkish Getup, Kneeling Windmill, Windmill. You should feel a light stretch in the abdominals. This is a three-exercise giant set, intended to be performed continuously with no rest in between exercises. Tuck the ribs and the hips, ensuring you do not hyperextend the spine. 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. Once youve completed one round of each exercises, you can then rest (or move onto the next exercise). Squeeze at the glutes and focus on pressing your pelvis into the pad as you raise your torso and pause at the top. Press the palms through the floor, activating the chest, shoulders and triceps and returning to the start position. 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. Keep the opposite leg straight and out to the side. Side Plank Demo Here 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. DB Tricep Kickbacks; Bench Dips; Tricep Push Down; Skullcrushers. Keep your body in a straight line, making sure not to raise or sink the hips. Repeat for the prescribed repetitions. Keep thumbs up towards the ceiling. Set up the same as a traditional DB Front Raise, but hold the weight or resistance isometrically at shoulder height (arms extended) for the prescribed time. Extend your arms by contracting your triceps, until you lockout overhead. 20 seconds), or if prescribed as reps (e.g. ); Leg Press variations (especially glute focused, such as wide stance or feet further in front of you); Step Up, Lunge, or Split Squat variations. Split Squat Variations; Lunge Variations; Box Step-Up Variations; any other unilateral lower body exercises. 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