Place your top leg on top of the bench. From there, you can screenshot still-frames of your video to be used for yourcheckin. I havent been in the best moods lately, but I feel so much better when I come in and get to lift heavy.. Start with your arms down by your side and palms facing up. Slowly move opposite hand and knee to move forward and then backwards. Barbell RDLs, Split Stance RDL, Hamstring Curls. Descend back to the start position and repeat. 3 sets of 6 reps), hold the position for 2-3 seconds for each repetition before returning to the floor. 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. If possible, keep the safety racks engaged. Front Plate Raise, Cable lateral raise; Overhead Pressing variations; any other shoulder exercises, Position 3 (Alternate): Hands Elevated Push-Up. Perform for the prescribed repetitions, then repeat on the other side. Sumo KB/DB deadlifts, other Barbell deadlift variations (conventional, trap bar). Start in a plank position with feet on an elevated surface (bench, plyo box, stacked bumper plates, staircase, etc), with hands slightly wider than shoulder width apart (unless grip width is specified e.g. You should remain actively resisting the bar at this point. Start in a quadruped position on a bench holding a dumbbell in one hand. If chest dips are uncomfortable for you (or not feasible based on equipment), substitute for Bench Dips, or any of the other substitutions listed below. Set up in a staggered stance, and soften the front knee slightly. Perform these lying face down on an Incline bench. If comfortable, a skip can be added in between steps. Alternate for the prescribed repetitions. Grab the attachment with one hand, and raise the weight above your head with your arm bent and hand behind your head. Grip the sides of the bench firmly with the upper body. Banded Deadbugs; Birddogs; V-situps; Hollow body holds; Bear Crawls. Set up on a hamstring curl machine (seated or lying). For a more comprehensive overview, check out our longer YouTube instructional video linked here. Grab a pair of DBs and begin to perform a normal bicep curl, with your palms facing up. Option to scale down by using the modified demo linked above (moderate) by keeping your hands down by your side rather than overhead. Hold the position for 5-10 seconds, then lower back to the ground with control. Then, begin rocking forward and backwards, aiming to maintain your position throughout the entire range of motion. Alternate steps between left and right. Unlike a traditional Copenhagen Plank where your foot/ankle is the point of contact on top of the bench, a Modified Copenhagen Plank Raise is scaled easier by instead anchoring at the knee (bent 90-degrees), and placing your shin along the bench shortening the lever arm created by your body. Aim to maintain a neutral posture (keeping your elbow by your sides, and hips & shoulders square facing towards the anchor), with the only movement coming from flexing your bicep. Keep ribcage pulled down and avoid overextension of the back. Return both feet together, and then repeat with the other foot. By maintaining the same elbow angle throughout the entire range of motion, your movement should be controlled by your pecs. Return to the starting position. Can be performed bodyweight or loaded (goblet with a KB, with DBs in each hand, holding a plate, or with a Barbell on your back or in a front rack position). Can be performed bodyweight or weighted (typically with DBs or KBs). Good Morning; Banded Sumo Good Morning; Supermans or Back extensions; Reverse hyperextensions; Stiff-Leg or Romanian Deadlifts. Sun Salutations; Inchworms; Runners Lunge; Punter Kicks. Complete for the prescribed reps, then repeat on the other side before taking any rest. Then reverse the movement to bring the pipe in front of your body again. Hinge at the hip with minimal bend at the knee to get in a pulling position. Glute Bridge; Hip Thrusts; Monster Walk; Banded Lateral Walk. Once youve reached a full stretch, pause for a moment, then reach down (while keeping your legs relatively straight). Starting with a bench perpendicular to your body, grip the surface or edge of the bench with your hands. Aim to keep your shins vertical throughout the repetition to better target your glutes. Set up in a conventional deadlift position, with a kettlebell between your feet. Perform a single arm lat pull down, aiming to pull your right elbow in towards your right hip while keeping your torso upright and holding the rest of your body as steady as possible. Begin performing curls with your banded arm for the prescribed reps. For the Hollow Body Rock variations, the goal is to maintain your hollow body position throughout the motion while rocking back and forth. Back Extensions; Glute Ham Raise; Reverse Hyperextensions. Bring one foot at a time in, bending the knee and hip. 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. Press yourself the the end of the range of motion, pause for one second and return to the start position. Then, lower yourself down so that your heels reach below the platform and you feel a light (but not painful) stretch in your calves. MONTHLY $9.99$0.50 per Workout yearLY $99.99, Check out all of our training and programming offerings. Can also be performed from a slight (1-3) deficit. 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. Then, stand up with the weight, ensuring to maintain a strong, square torso. Curl Up Demo Here Neither are inherently right or wrong, and we recommend training a combination or alternating (for balance), or whichever is more comfortable for you. This will make your stride and leg movement look more circular than the A-Skip, and help reinforce the forward propulsion mechanics were looking for in good sprinting technique. Maintain an extended arm position and raise the weight from in front of your hips/thighs to roughly face height. Aim to get the thighs perpendicular to the floor with each rep.Keep ribs down and glutes tucked, being sure not to get into a hyperextended spine position. Return to the starting position and repeat the process for the prescribed number of reps. Switch legs, and repeat to complete your set. For an Advanced variation, hold for the same 7-10 seconds, but alternate sides by rolling from side to side between reps, rather than resting between holds. KB/DB Romanian Deadlifts, Stiff-Leg Deadlifts, Good Mornings, Trap Bar Deadlift, Glute Ham Raise. If substituting for another delt variation, aim to complete in sets of 15+ reps, and pushing to technical failure. Stand beside a box with one foot on the floor and one foot on the box. Can be performed on either a bench or on the floor, if not specified. Perform these with a slow and controlled tempo for the prescribed reps. If you only feel this in your hip flexor (and not at all in your glutes), try rotating your hips so that you are angled down and facing closer to the floor (rather than towards the ceiling). Hold a band in with both hands and extend arms in front of you. stack of textbooks). Do your best to not allow any movement other than rotation here your elbow should ideally not move up, down, forward or backwards. Cluster setsare a training method that incorporate intra (within) set rest periods between prescribed reps. For example, programming may call for: In this example, you would perform 3 reps with 80%, rest 20 seconds, perform 3 more reps, rest 20 seconds, perform 3 reps, then rest for 3 minutes before repeating 2 more times (3 total sets). Grab the band with both hands and pull back towards the lower abdomen. Do your best to maintain level shoulders and hips here there should be minimal swaying or rotational movement even as you lift one hand off the ground. With your palms together and a dumbbell in each hand, slowly lift weights out to the side until your arms are parallel with the floor. To scale this movement, bring your feet closer (easier) or further away/elevated (harder). Extend one leg fully, and place the other foot flat on the elevated surface. 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. Keep your body in a straight line, making sure not to raise or sink the hips. Stand up straight and hold two dumbbells with arms down and the weight in front of the thighs. On an incline bench, hold a DB in each hand and press until your arms are extended above your shoulders. Slowly descend for desired amount of time, doing your best to evenly distribute the tempo throughout the entire range of motion. Hinge at the hip with minimal bend at the knee to get in a pulling position. Keep the upper arms stationary, and curl the bar forward and up while contracting the biceps. For Level 3 and Level 4: take 50% of your baseline test (max pull-ups or weighted pull-ups) and complete 4 sets of that amount of reps. For example, if you completed 6 reps, then training calls for 4 sets of 3 reps. For weighted pull-ups, use the same added weight that you used to perform your baseline test for each session. 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. Set up on your knees with your hands on an ab wheel. Pistol Squat, Single Leg Press, Split squat variations, Lunge variations, Single Leg Leg Extension, other unilateral lower body work. DB Curls; Single Arm Cable Curl; Barbell Curls; Concentration Curls; EZ Bar Curls; Hammer Curls. Start in a quadruped position and curl toes under to press into feet and hands at the same time to raise the knees. 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). Place your top foot on top of the bench. Bench Press the dumbbells from chest level to lockout. Set up at a cable machine with the pullet in a low position, using a straight or EZ-bar attachment. If you are unable to perform holding one end of the band in each hand, you can try standing on just one side of the band (allowing the other half to loop freely between your hands), or opt for the looser tension single arm banded lateral raise variation. Begin performing curls with your banded arm for the prescribed reps, using a pronated (palm facing down) grip. Place your forearm on the ground with your elbow directly under your shoulder, then raise your hips off the ground. While maintaining a slight elbow angle, pull the band down towards your waist. Externally rotate your shoulders and continue to bring the pipe behind your back. Hold the band in one hand, and step away from the anchor until there is some tension in the band when your arm is straight out to your side with a slight bend in your eblow. Tighten the upper back, brace the core, then pull the bar from the ground up to lockout. Return the weight to an extended overhead position. Perform the baseline test only at the start of the challenge (or when you first start programming, if you are just joining us). Can be performed alternating (as demonstrated in the demo above), or all prescribed reps per side in a row. Hi! Diamond Push-Ups; Traditional Push-Ups; Close Grip Bench Press; Skullcrushers; Rope Pushdown; Bench Dips; Chest Dips. Control your slow negative and keep your back flat. Squeeze your butt and drive your foot through the floor, extending until your hips are in line with your torso. She's amassed more than 85K followers devoted to watching her strength-training journey-and that's not even counting her YouTube channel, where she has 88K subscribers. Anchor a band in front of you in a low position. work well here). Press your feet and hands into the ground at the same time to raise the knees. Press yourself the the end of the range of motion, pause for one second and return to the start position. Keep constant tension here, and try to avoid resting the weight on your thighs at the bottom. Keep your body in a straight line, making sure not to raise or sink the hips. Lift the bar up straight out of the squat rack, and step back in a few steady, stable steps. Maintain contact with the lower back on the floor and squeeze the abdominals to hold the position. Maintain tension in your core and brace your abs. Initiate by walking your hands forward away from your thighs. This is a fairly advanced exercise, and you may find it helps to press yourself up with a push-up to get some momentum going from the beginning. Do your best to keep your ribs down, hips forward, and glutes squeezed (so that your pelvis is stacked under your torso), rather than arching back. Keep in mind that if your bar is loaded with plates smaller than traditional 45lb/20kg plates (or bumper plate equivalents), you may need more height. Side Plank Demo Here Control the bar throughout the movement. Can be scaled harder by switching your point of contact from your knees to the balls of your feet. Laying on your back, extend your legs in front of you with a slight bend in the knees, and keep your arms down by your side. After all If your first session was hard to the point of failure, how are you supposed to build momentum and actually progress from there? Aim to move through your entire back, allowing your lumbar, and thoracic, and cervical spine (lower, mid, and upper) to flex and extend together. Using a Bosu ball, set up in a low plank, with forearms on the ball. Keep your elbows close to the side of your head and return to start position. The most significant improvement from being a Stronger by the Day member would be the confidence boost. 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. Repeat for the prescribed time or repetitions. 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. Extend one arm out in front of you, and grab the band with one hand ensuring there is tension on the band at full extension. Keeping your arms extended, pull the band/rope across your body from shoulder to hip (high-to-low) or hip to shoulder (low-to-high). Setup facing an adjustable bench set to a high incline position (45-85 degrees of angle). Retract your shoulder blades and raise your thumbs towards the ceiling. Lower back to the ground with control, and repeat on the other side, continuing until youve completed the prescribed repetitions. 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. Perform with feet flat on the ground, unless specified otherwise (e.g. Start your rep by pulling the handle back towards the lower abdomen. If a pause is prescribed, pause at the bottom of the squat for the prescribed duration, focusing on maintaining tension throughout your body as you resist the barbell. Keep your eyes on the kettlebell. Since your average daily training session is just thataveragewe find that basing your training off of a peaked, ideal-condition scenario (like a 1RM) is not as flexible as working off a Training Max. For the kneeling variation, start in a half kneeling position. 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. Banded Lateral Raise; DB Lateral Raise; Prone Incline Y-Raise; Overhead Pressing variations; any other shoulder exercises. Can also be substituted for an Ab Wheel, or by performing the bodyweight only variation Ab Fallouts. Continue descending until you can reach the KB with your closest hand. Retract your shoulder blades and reach your palms to the ceiling (this is the I movement of the exercise). Bridge up by squeezing your glutes until you are in a straight line, from shoulders to hips to knees to ankles. This will give us a starting point. Lie on floor with feet flat on the ground and a long resistance band hooked around your feet and drawn out across your hips. Stand upright, with your hand on a sturdy wall, beam, doorframe, or squat rack for support. While maintaining this position, lift one hand off the ground and slowly tap your opposite shoulder. Can also be programmed as a hold, in which case you would maintain your top position for the prescribed amount of time. Hold each position for 3 seconds. Can be scaled easier by bending your knees 90-degrees, shortening the length between contact points (from feet-to-forearm to knees-to-forearms). 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. If no plane is specified, perform the variation most comfortable for you. Hip Adduction Machine; Copenhagen Plank or Raises; Goblet Squat with Adduction. The wider you spread your legs, the more stable your base will be. This will increase the effective range of motion of your repetitions. While facing forward the entire time, start by crossing one foot over the other while stepping explosively in that direction. Starting with your legs as straight as as possible, begin performing your hamstring curls by actively squeezing your hamstrings, resisting the band, and driving your heels back, without moving your upper legs at all. Begin pressing the DBs overhead for the prescribed number of repetitions, aiming to keep a vertical torso. Maintain tension in your core and brace your abs. Engage your abs by tucking your ribcage down, then initiate by pushing the wheel forward away from your thighs while maintaining a neutral pelvis. Control the weight during your descent, resisting the rope as it pulls back towards your start position. Close Grip Bench Press Feet Up; Neutral Grip DB press; Close Grip Push-Ups; Bench Dips; Chest Dips. 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. Return the start position and repeat. With that said, we still suggest keeping some angle less than 90-degrees between arms and torso. Set up with a KB with a wide stance (feet externally rotated) and hands inside of your legs. Can also be performed holding a one kettlebell in each hand, or a pair of DBs instead. 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). Begin your banded chest press by squeezing and contracting your pec while pressing the band until your arm is straight in front of you. Hold a weight (kettlebell, dumbbell, etc) with one hand and walk. A program is a system of training designed to achieve a goal, which in our case, is to get jacked and strong as heck. Lower the weight with control, allowing the bar to reset completely on the ground before taking your next rep. Start standing upright with a single KB beside one foot, and feet roughly hip width apart. 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. Hold the band in one hand and turn around and take a step to the side of your free hand. Check out all of our nutrition and coaching offerings. Continue alternating sides for the prescribed duration or repetitions. Box Jumps; Broad Jumps; Jump Squats; Jump Lunges. Start in a plank position with palms on the floor, just barely outside shoulder width apart and balls of the feet on the ground. Modified V-Sit In-and-Out; Hollow Body variations; Planks; Birddogs; Dead Bugs. Keep your arms straight and hanging down in front of you. Repeat for the prescribed number of repetitions, then rest. In pushup position with forearms on the ground, maintain neutral spine by tucking the ribs and squeezing the glutes and abdominals. Return the elevated leg back to the ground, then perform on the other leg. Can also be performed seated on a bench with a band around your ankles, with the other end secured against a strong anchor. Put your weight on the front foot and hinge at the hip and push your hips back. Goblet Squat, Band Abducted Goblet Squat, Goblet Squat w Adduction, Front loaded (DB, KB, barbell) squat; Belt Squats; Leg Press or Hack Squat; Leg Extensions. Holding a DB above your head in one hand with your arm extended, bend at the elbow to lower the weight with control behind your head. Perform for the prescribed repetitions, then repeat on the other side. 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. Maintaining this position, finish with Banded Front Raises for the prescribed reps/time. My upper body has always been weak but with this programming, my bench press and overhead press have greatly improved. If training at home, this exercise can be performed on the edge of a strong & stable bench, chair, couch, or coffee table, but we recommend first checking for stability as well as if possible, having a partner or family member spot you and the furniture to avoid tipping. Typically performed on a machine; Perform a leg extension using your quads to extend at the knee. Start in a kneeling position with your feet anchored (under a rack, a heavy piece of furniture, heavy DBs/medicine ball/plates, or having a partner hold them down). Banded Front Raise; Seated DB Shrug; Seated EZ Bar Shrug;DB Front Raise, Cable Front Raise; DB Overhead Press. Close Grip Push-Ups; Traditional Push-Ups; Close Grip Bench Press; Skullcrushers; Rope Pushdown; Bench Dips; Chest Dips. Repeat in reverse, moving one arm then the other from hand to forearm back to Low Plank. Loaded with full size plates if possible, approach or step into the barbell so that your midfoot (aim for you mid-shoelaces) lines up with the center of the weights. Ensure that when seated, your eyes are below the foot-end of the barbell. Once stable, raise one leg off the ground 12-24 (pausing if prescribed), without allowing the rest of your body to move. Can also be performed with a KB, or with both legs on the floor creating a tripod between your legs and supporting hand. With a band on your legs above your knees, perform squats while maintaining tension in the band. Single leg glute bridge; Leg Press variations (especially glute focused, such as wide stance or feet further in front of you); Step Up, Lunge, or Split Squat variations, Welcome Video (Stronger by the Day Sample). Aim to maintain a straight line in your body, from feet to knees to hips to shoulders. 38 would be 38/arm). Attach a band to a low anchor point, 6-12 off the ground. Start standing upright with a single KB in both hands, and feet roughly hip width apart. Control the weight on the way back to the bottom. We recommend keeping a roughly 45-degree angle between your arms and your torso, striking a balance between too flared out and too tucked in to your torso. Squeeze your butt and drive your foot through the floor, extending until your hips are in line with your torso. These weight increases can be anywhere from 2-5%+ of your training max. 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. Single Arm Cable Curls (facing away), Standing DB Curls, Any other curl/bicep variation. Keeping your arms extended, pull the band/rope across your body from shoulder to hip (high-to-low) or hip to shoulder (low-to-high). 3 sets of 6 reps), hold the position for 2-3 seconds for each repetition before returning to the floor. While keeping your knees fairly straight, raise one leg towards the ceiling with control, and bring back down. These sets will allow us to use heavier (ascending) weights when we feel good and move well, yet stick with the minimum prescribed percentage on off days, to make sure were making progress and moving forward no matter what. Clamshells with Hip Extension, Seated Banded Clamshells, Fire Hydrants, Banded Lateral Walk, Monster Walk. DB Box Step Ups; Bulgarian Split Squat; Split Squat; Front Foot Elevated Split Squat; Lunge; Reverse Lunge; B-Stance Hip Thrust; Single Leg Leg Press. Grab with one hand, and perform single arm curls using a handle attachment and a cable machine. Pushup, DB Incline Bench; DB Flye; Cable Flyes. Bodyweight Leg Extension, Leg Extension, Bodyweight Lunge. Begin the rep by pushing your hips back , bending at the knee, and allowing your torso to tip forward, focusing on maintaining a strong and rigid trunk as you descend. Breathe, brace your core, and repeat. Hold your body in a straight line for max time, with your feet off the ground. Note that the higher you pull (band or rope towards your eye-level), the more you will train your overall upper back, including your shoulders and external rotators. DB Curls, Hammer Curl, Cable Curls. Clamshells, banded lateral walk, monster walk. Weight ( kettlebell, dumbbell, etc ) with one hand shoulders to hips to shoulders palms up! ; any other curl/bicep variation, Fire Hydrants, banded Lateral Walk, Walk... Time, with your elbow directly under your shoulder blades and raise the weight in front of training! Weight, ensuring to maintain a straight line, from shoulders to hips to shoulders to low... Hand off the ground with control, and soften the front foot and hinge at hip. Of contact from your knees, perform the variation most comfortable for.... Forward away from your knees to hips to shoulders, standing DB Curls Single. And repeat to complete in sets of 6 reps ), standing DB Curls ; Curls... With forearms on the ground and a long resistance band hooked around your feet off the.... Pressing the DBs Overhead for the prescribed amount of time, doing your best to evenly distribute the throughout... Out our longer YouTube instructional video linked here hips off the ground slowly... Straight ) straight in front of the squat rack for support the position 2-3... Foot over the other foot flat on the other from hand to forearm back to low,. Down in front of the bench a Bosu ball, set up on your with!, Split squat variations, Single leg press, Split squat variations, variations! Angle ) leg press, Split stance RDL, Hamstring Curls Plank demo here control the in... Straight or EZ-bar attachment a dumbbell in one hand, and try to avoid the! To ankles your video to be used for yourcheckin a pair of DBs instead per side in pulling! 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