Maintain your bridge position during your entire set, and keep tension on the band during and between each rep where possible. Perform belt squats to depth for the prescribed reps, focusing on keeping an upright torso. Starting with feet together, take a step forward and begin to perform a walking lunge. Preacher or Concentration Curls; Machine or Cable Curls; EZ Bar Curls; Any other bicep variations. Focus on hinging at the hip and keeping the back neutral through the entire movement. Cossack Squat; Pistol squat; Single Leg Press; any other unilateral lower body movement. Setting up on the ground in a quadruped position, loop a small elastic rubber or fabric band around your wrists. Place one foot flat on the floor (bending that leg at the knee and hip). 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 slightly wider than shoulder-width apart (aim for 2-4 inches wider than shoulder-width per hand). Contract your calves and extend at the ankles, raising up to your tip-toes. 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. Drop into a squat position, place your hands on the ground, then kick your feet back into a plank position while keeping your arms extended. Bend elbows to descend the torso, hips and chest to lower, coming close to touching the ground. Contract your abdominal muscles and crunch while bringing your torso upright (between 45-degrees and vertical), reaching your arms overhead, and lifting your feet off the ground. Any other cardiovascular movement that helps you raise your heart rate,increase blood flow, and provide a dynamic stretch. Starting Position: Lie on the floor with one kettlebell in one hand. Banded or DB OH Tricep Extension; Cable push downs; Skullcrushers; any other tricep-specific exercise. DB, Cables or EZ Bar OH Extension), then something behind your torso (e.g. Hip thrusts, Glute Kickback, Back Extensions (shoulders rounded). To scale this movement, bring your feet closer (easier) or further away/elevated (harder). Return the dumbbell to the top of the movement. 3 sets of 6 reps), hold the position for 2-3 seconds for each repetition before returning to the floor. Hold it and continue squeezing while at the top (aiming for 2-4 sec each rep unless specified otherwise), then repeat for the prescribed repetitions. Lift the weight straight up toward the chin, leading with the elbows and keeping the weight close to the body. Standing facing the cable machine, grab the bar with an overhand position at shoulder width apart or wider. Can also be performed with a band if cables are unavailable, by attaching your band to a higher anchor point and/or tilting your torso forward. You should feel a light stretch in the abdominals. Option to use a rope, single arm handle, EZ-bar/v-bar, or straight bar attachment unless specified. Maintaining this position, finish with Banded Front Raises for the prescribed reps/time. Lift your bottom leg up until it touches the bottom of the bench. Finally, stand up and immediately without rest perform DB Hammer Curls for the prescribed reps (Position 3). Loop a band around a squat rack or sturdy alternative at approximately shoulder height, or slightly above, and hold the band with both hands in a pronated (overhand) grip. Start in a plank position with sliders, paper plate, or towels on each foot. 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. Barbell OHP; Seated Cable OHP; (Modified) Handstand Push-Up; Overhead Pressing Machines. Think about pushing the feet through the floor while keeping the barbell as close to your body as possible. Standing close to a wall, loop a small elastic rubber or fabric band around your wrists, and place your forearms against the wall vertically while bending at the elbows 90-degrees. Rope Pushdowns or Skullcrushers), then something overhead (e.g. On the leg press machine, load weight appropriately (roughly half what you would use for a regular Leg Press, or more conservatively if needed). Lower the KB in the same movement pattern. Drive the cables up and together, slowly lowering on the way down. Elbows should be in a 90degree angle at the start position. Start in a standing position with your feet roughly hip-width apart in front of a low box. Shift the weight onto the forearm and transition to your hand. Press the palms down to push your body up, activating the chest, shoulders and triceps and returning to the start position. Walking/Alternating/Reverse Lunge variations; Box step-ups; Flat or Front Foot Elevated Split Squat variations. We recommend taking yourphotosfirst thinginthe morning after youve used the bathroom (but before any food or drink). Flex your toes up towards your shins and bring your butt off the floor slightly. ); Singe Leg Press variations (especially glute focused, such as wide stance or feet further in front of you); Step Up, Lunge, or Split Squat variations. Banded Front Raise; Front Plate Raise, DB Front Raise; Cable Front Raise; DB Overhead Press. Walking Lunges; Reverse Lunges; Box Step-Ups; Split Squat; Front Foot Elevated Split Squat; Single Leg Leg Press; B-Stance Squat. Maintain tension in your core and brace your abs. Begin performing your curls by squeezing your hamstrings, focusing on squeezing your hamstrings as you drive your heels back towards your hips, all while maintaining the same femoral (upper leg) position. Tighten the upper back, brace the core, then push your hips back and hinge tipping your torso towards the floor with minimal bend at the knee until you feel a light stretch in your posterior chain (hamstrings, glutes, and even adductors). Lie on floor with feet flat on the ground and a long resistance band hooked around your feet and drawn out across your hips. Place a glute band just above or just below the knees. Split Stance/Single Leg RDL, Single Leg Press, Split squat variations, Lunge variations, Single Leg Hamstring Curls, other unilateral lower body work. Starting with your arms extended and your body in a straight line (with an engaged core), pull your chest towards the lip of the table, maintaining the same straight body positioning and then lower back to an extended start position. Alternating Side Lunge; Pistol squat; Single Leg Press; any other unilateral lower body movement. Take a moderately (1-4 per hand) narrower grip than your competition or regular bench press grip. Extend the knee and then open the hips in rapid concession. Keeping your arms straight, pull the band until your arms are stacked directly over your shoulders (perpendicular to the floor). 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. Keeping your torso upright, chest tall, and elbows pointed down, squeeze the lats/armpits and lower the handle to below your chin. 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. On a good day, this is a weight you might be able to hit for 2-3 repetitions when just starting out. Return to start position by pulling up with the hamstrings. Can I change things around?. Can be performed in place, or inching forward. Repeat for the prescribed repetitions. Then reverse the movement and return the weight to the start position. To scale this version to an harder variation, perform this exercise with both legs at the same time. From this position, walk your hands backwards until you return to your start position. Reach up and hold onto the table, with your hands spaced shoulder-width apart. Hold a KB/DB overhead, in the same hand as your upright knee. Engage your abs while pressing your low back into the floor, and hover your feet and hands ~6 inches over the floor. Finally, turn away from the camera completely, and hold a relaxed pose for a few more seconds before ending the recording. Keep constant tension here, and try to avoid resting the weight on your thighs at the bottom. 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. 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). Avoid breaking at the hip and hyperextending through the spine. Repeat for the prescribed repetitions, lowering with control and touching the ground softly, then repeat on the other side. Can also be performed with a TRX or Rings. An RPE 7 would be a solid effort, but the set would be less challenging and the lifter would have ~3 reps left in the tank at the end of their set (10 minus 7 equals 3). Soften the front knee slightly. Keeping the upper arms stationary, and curl the bar forward and up while contracting the biceps. left arm and right leg; or right arm and left leg). Then, slowly lower your body with control, aiming for ~3 seconds to return to the bottom (if no tempo is explicitly prescribed). Once youve completed one round of each exercises, you can then rest (or move onto the next exercise). Once your elbow is bent at 90-degrees, externally rotate your shoulder while holding your upper arm in position (making an L-shape with your elbow). Carries are always counted by time, so do not rush. Sit back on an incline bench with a dumbbell in each hand. Keep your legs extended and palms pressed down into the floor, then raise your hips and hold a high plank position. Lift your hips off the ground, and maintain a neutral spine by tucking the ribs and squeezing the glutes and abdominals. Keep in mind that if your bar is loaded with plates smaller than traditional 45lb/20kg plates (or bumper plate equivalents), you may already be pulling from a deficit, and you may instead want to set up your barbell on top of blocks or plates to accommodate. In a standing position, use a cable machine or a band and bring the handle to the torso. Keep your body in a straight line, making sure not to raise or sink the hips. If comfortable, a skip can be added in between steps. Can also be performed with a TRX or Rings. Rather than placing your feet on the floor, bend your knees and place feet flat on the bench to remove your leg drive and place greater emphasis on your upper body pressing muscles. Start standing upright with a DB in each hand, and feet roughly hip width apart. Then with control, return them to their starting position. Chest Supported Row, Single Arm Lat Pull Down, DB Row; Barbell/Bentover Row; Pendlay Row; Inverted Row. Can be performed with bodyweight or weighted (DBs, KBs, or even BBs!). The higher bar positioning allows for a more upright torso angle during the squat, placing more emphasis on the quadriceps. Stop at parallel and return to the start position. Press yourself to the end of the range of motion, pause for one second and return to the start position. Start in a normal pull-up position. The training block where we focused on biceps was amazing for my biceps. Sit on the floor or a seated cable machine and hold a single handle attachment. Barbell Bench Press Variations (competition-style, close grip, wide grip, incline, decline, etc. Return the weight to an extended overhead position. While not always the most fun,checkinphotosprovide more data to assistinour coaching process as we work towards your goals. Set up in a push-up position. Pick the barbell up (as a conventional deadlift) to the hip. Retract your shoulder blades and reach your palms to the ceiling (this is the I movement of the exercise). Ive seen incredible gains in my strength and muscle composition from following these workouts. Continue pulling until your chin passes the bar. Keep thumbs up towards the ceiling. Also unlike the Stiff-Leg Deadlift, our goal is constant tension (no resetting on the ground between reps), and a bit more knee flexion as the bar descends past your knees. 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