Can be loaded with barbell, DB, KB. Resistance implement can be substituted if needed if a plate, band, or pair of DBs are unavailable, you can substitute for a loaded book bag for resistance. Aim to keep your flat foot shin vertical throughout the repetition to better target your glute on the flat foot side. While keeping your leg fully extended, raise your top leg towards the ceiling with control, and bring back down. If the prescribed time is too long for your current strength, consider modifying by dropping your point of contact from the balls of your feet, to your knees. These sets will allow us to hit new rep max PRs when we feel good and move well, yet stick with the minimum prescribed reps even on off days, to make sure were making progress and moving forward no matter what. Set up in a pushup position with forearms and balls of your feet on the ground. Perform curls for the prescribed rep range. Then reverse the movement and return the weight to the start position. Set up at a cable machine with the pullet in a low position, using a straight or EZ-bar attachment. 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. Continue descending until you feel a light to moderate stretch in your hamstrings and/or glutes. Set up with a band anchored at chest height. 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). Hold for a moment at the top. Perform belt squats to depth for the prescribed reps, focusing on keeping an upright torso. Press into the elevated foot to raise the hips. Focus on movement throughout and in between the reps, not just stretching at the end-range of motions. Maintain your bridge position during your entire set, and keep tension on the band during and between each rep where possible. 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. Thank you for visiting, and for being a Strong Strong Friend. 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. Complete for the prescribed reps, then repeat on the other side before taking any rest. Control your pace and do your best to keep your hips and shoulders square and balanced despite the resistance. Raise your head a few inches off the ground and hover the extended leg at the same time. Each non-deload week, well provide instructions on how/when to change your Training Max to fine-tune the prescribed intensity to your individual capacity. Once you cannot lower the arms further in this position, rotate your arms (aiming to keep your shoulders retracted through this rotation) and complete the repetition when your hands reach the small of the back. Return to start position. Box Step Ups, Lateral Box Step Ups, Split Squat Variations, Lunge Variations; Any other unilateral lower body exercises. With a dumbbell in each hand and a slight bend in the elbow, hold your torso against the upright of the bench. Why? Modified (Knees Down) Push-Up; Traditional Push-Ups; Single Arm Banded Chest Press; Modified Handstand Push-Ups; Bench Dips; DB Bench Press, Machine Chest Press, Barbell Bench Press variations. To scale this movement, bring your feet closer (easier) or further away/elevated (harder). Grip the sides of the bench firmly with the upper body. 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. Hold the position for the total prescribed time (e.g. We prescribe all percentages relative to a Training Max. Press the palms down to push your body up, activating the chest, shoulders and triceps and returning to the start position. Can also be performed seated. Can be scaled harder by switching your point of contact from your knees to the balls of your feet. Set up a single handle attachment on the low anchor of a cable pulley machine. Bring both feet, bending the hip only, keeping the legs extended. Control your pace and do your best to keep your hips and shoulders square and balanced despite the resistance. Can also be performed facing a cable rack, holding onto a single hand attachment fixed to a low pulley. Remember, the goal here is to increase blood flow and prepare yourself (both mentally and physically), not exhaust yourself before even beginning your retest. The higher the elevated surface, the easier this variation will be scaled. Slider Pike, Slider Fallouts, Planks; Hanging Leg Raises; L-Sit. Lie on your back with legs extended. Begin performing curls with your banded arm for the prescribed reps. Try to tuck your elbows in towards your ribs as you pull the bar down, better engaging your lats. Can also be performed with a KB, or with both legs on the floor creating a tripod between your legs and supporting hand. Lay on your side with your feet under a bench or elevated surface. Return both feet together, and then repeat with the other foot. 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. Set up in a conventional deadlift position, with a kettlebell between your feet. Take a step back as well, so that the band is perpendicular to your arm when your arm is extended in front of your chest. Start standing upright with your feet hip-width apart. 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. Retract your shoulder blades and raise your thumbs towards the ceiling. Abduct the knees, and come back to the start position. Bodyweight Leg Extension, Leg Extension, Bodyweight Lunge. Use both legs to curl the weight back again, and repeat the single leg tempo negative using the same leg, unless specified otherwise (i.e. ), set up in your competition style (regular) bench press. Then, perform the final amount of prescribed reps with both arms at the same time. 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. With a dumbbell in each hand and a slight bend in the elbow, lift 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. Attach a band to the handles and fixed to an anchor behind you to scale this movement easier, and a band to the bar fixed to an anchor in front of you to scale this movement harder. Control your slow negative and keep your back flat. Can also be scaled to a modified version by keeping your hands on the ground, extending and drawing in your legs for the prescribed reps/time. Maintain a slight bend in the knee, and push the hips back as you descend (you should feel a light stretch in your hamstrings at the bottom). Start in a quadruped position on a bench holding a dumbbell in one hand. Hold the weight overhead or to your chest. Hanging from a pull-up bar, keep your knees extended and contract your abs, raise your legs until your lower body makes an L-shape, parallel with the floor. Push your hips back and bend the knee to lower into a squat. These can be performed weighted (holding a DB or medicine ball), or bodyweight. Extend your free hand out to your side for stability, or use a rack or piece of equipment to press into. Lift the bar up straight out of the squat rack, and step back in a few steady, stable steps. Continue alternating sides for the prescribed duration or repetitions. Ensure you are maintaining retraction the entire time. You should have a straight line from heels to knees to hips to shoulders. Perform your split squat as normal, allowing the band to pull your front knee forward. Aim for 4-5 seconds from overhead to behind your back, and another 4-5 seconds to return your hands over your head while maintaining scapular retraction during the entire range of motion. Lift the band straight up toward the chin, leading with the elbows and keeping the band close to the body. Heel Elevated 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. Any Hamstring Curl or Hamstring Isolation machine; Other hamstring focused exercises (Glute Ham Raise, Romanian or Stiff-Leg Deadlift, etc.). Keep thumbs up towards the ceiling. You wont mess up your progress if youre closer to 3 or 5 RIR when the program calls for 4, but getting in the ballpark will ensure you have room to push your training as we progress over the following weeks. 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. Row the band 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. Set up just behind a Barbell with a wide stance (feet externally rotated) and hands inside of your legs. Can also be performed on a Belt Squat machine if available, or by attaching weight plates to dip-belt, while straddling two blocks. Set up an adjustable bench with a 30-45 degree angle. Can also be programmed as an isometric hold, in which case you would maintain your top position for the prescribed amount of time. Copenhagen Plank; Copenhagen Plank Raise; Modified Copenhagen Plank;Cossack Squat; Side Lying Adduction; Hip Adduction Machines; Goblet Squat with Adduction; Hip Thrust with Adduction. Stand and hold a barbell with an underhand grip, palms facing away from your body. Assisted Negative Chin-Ups (using a band or assisted pull-up machine), Negative Pull-Ups. This variation can be scaled harder by extending your legs further, or easier by modifying and reaching your arms out towards your ankles, with bent knees. Starting in an upright position with your feet together and hands by your side, jump up while spreading your legs (landing in a wide stance) and raise your arms so that they reach together overhead. Lower back to the ground with control, and repeat for the prescribed repetitions. When you press into the floor to drive your body back up to the top, press as explosively as possible, lifting off the ground where possible. Lift your hips off the ground, and maintain a neutral spine by tucking the ribs and squeezing the glutes and abdominals. Good Morning; Banded Good Morning; Supermans or Back extensions; Reverse hyperextensions; Stiff-Leg or Romanian Deadlifts. Slider Mountain Climbers, Slider Pike, Slider Fallouts, Planks; Hanging Leg Raises; L-Sit. Lower and repeat for reps. Barbell Curl, Cable Curl; Alternating DB Curl, Hammer Curl; Single Arm Preacher Curl; Concentration Curl. Pistol Squat, Single Leg Press, Split squat variations, Lunge variations, Single Leg Leg Extension, other unilateral lower body work. 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. Competition style deadlift. Descend (aiming to keep the bar in as straight and vertical of a bar path as possible) until you reach depth, which is the point at which your hip crease has descended below the horizontal plane made by the top of your knee. See the demo link above for more detail, as an example of 3+3+3 Iso-Hold Lateral Raises. Begin your rep by contracting your biceps. Moving your feet closer to the bench and bending your knees (as demonstrated) will scale this easier. Perform curls for the prescribed reps, including any noted tempo (pausing at the top of the curl, if prescribed). 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. For these, start standing upright with feet together on an elevated surface (roughly 2-6). Laying on a bench, hold a DB above your body directly above your shoulders. Whatever your target time, you should be evenly distributing your tempo with your range of motion, so that when you are 75% of the way done your tempo, you are 75% of the way down the rep.Can be weighted with DBs in both hands, or holding a DB or KB in front of you (arms extended, weight at belly-button height) to act as a counter balance. Then, turn around so that you face the cable rack and your upper arm is then in front of your torso (position 2), and perform the prescribed rep range. 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). 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. **Please ensure you are using your Training Max as defined in the FAQ below, as this will best set you up for long-term sustainable progress.**. Close Grip Push-Ups; Traditional Push-Ups; Close Grip Bench Press; Skullcrushers; Rope Pushdown; Bench Dips; Chest Dips. Grab the bar just outside of shoulder width. On a Glute-Ham-Developer or hyperextension machine, lock in the feet with the hip pad under the pelvis/lower trunk. Return both feet together, and then repeat with the other foot. 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. Think of it this way: your day-to-day training goes through ups and downs over the course of a week/month/cycle. Place the bar on your traps. Can be performed in place, or inching forward. Lat-pull down, assisted pull-ups, chin-ups, negative pull-ups. Think about pushing the feet through the floor while squeezing your glutes and pushing your hips forward, hingeing at the hips. 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). Perform your flyes by squeezing and contracting your pec in order to bring your arm arm towards the midline, while maintaining a constant slight bend in the elbow. Laying on your back, raise arms overhead and extend hands and feet, creating a starfish position. resistance profile is hardest in the lengthened position for Position 1, and hardest in the shortened position in Position 2). Extend one leg fully, and place the other foot flat on the elevated surface. Keep the heel or entire foot on the ground. For your first time performing a set to a prescribed RPE, 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 possible, keep the safety racks engaged. Step away from the anchor until there is tension in the band, and hold it in one hand. Cable Lat Pullover; Banded Lat Pullover; Lat Pull Down variations (wide grip, single arm, etc); Pull-Ups, Chin-Ups, Rows. 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. Breathe, brace your core, and repeat. Start in a standing position and bend down to touch the toes. Bend arms to fold hands so the bar is stable and balanced. If you are unable to perform more than 5 Close Grip Push-Ups, we suggest performing as modified (knees down, or hands elevated) to achieve the prescribed reps. Place your forearm on the ground with your elbow directly under your shoulder, then raise your hips off the ground. Setup a barbell on a squat rack at shoulder height. Your hips should remain at the same height through the entire repetition. Pause at the top or perform any tempo as prescribed. Set up a long resistance band anchored to a low position, or stand on one end. Actively engage your abdominal muscles by keeping your ribs pulled down and your pelvis tucked under your hips. Tuck the ribs and the hips, ensuring you do not hyperextend the spine. 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. Our goal is to make strength training accessible and approachable for all people. Complete for the prescribed reps, then repeat on the other side before taking any rest. While that may feel discouraging at first, taking one step back in your Training Max will act like a deload over your longer term macrocycle, and give you room to build momentum as you ramp back up from week-to-week based on the suggested adjustments in your training notes. Prioritize movement quality and control on this exercise, rather than weight/resistance. Raise the hips into a bridge. 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. Keep this movement controlled and smooth, focusing on squeezing your glutes and resisting the band. Keep a slight bend in your elbow, and slowly begin descending the weight without breaking at the elbow (as you would in a press). Aim to keep your shins near vertical throughout the repetition to better target your glutes. For a Feet-Up Spoto Press variation, set up with your competition style (regular) bench press grip. To perform a DB Lat Pullover, lay on a flat bench, hold a dumbbell with arms extended over eye level and a slight bend in the elbow. 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. Once stable, raise one leg off the ground and abduct (move away from the midline of your body), tapping the ground roughly 8-12 away from your starting position without allowing the rest of your body to move. Unrack the bar, and take a slight step back, enough to clear the J-hooks. Heel Elevated Goblet Squat, as demonstrated above). Can be performed with bodyweight or weighted (DBs, KBs, or even BBs!). Then, move the remaining two appendages (left hand and right leg) to follow suit. The total range of motion on this movement is slight, so try to maintain control and a solid trunk position (not sagging at the hips). Band Pullaparts with External Rotation; Prone I-T-W-Y; Blackburns; Face Pulls. Quad-dominant barbell squat variations (front squat, safety bar squat, etc. Then turn 90-degrees to the side, and hold that relaxed pose for another few seconds. Press both hands into the floor and raise your hips a few inches off the floor. 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. To scale, plank on a higher surface like a bench. Try to maintain constant tension throughout the set, not resting the DBs until all reps are completed. Use an incline bench or row machine setup to support the chest so you can take your lower back out of the movement. Return to the starting position. Keeping your torso upright, chest tall, and elbows pointed down, squeeze the lats/armpits and lower the handle to below your chin or to roughly collarbone level. Rather than fully contracting and reaching a tall, upright position between steps, take the next steps while maintaining the low, engaged position, as if there were a low ceiling. Maintain tension in your core and brace your abs. You should have a straight line from knees to hips to shoulders. Set up in a push-up position. Retract your shoulder blades and raise your thumbs towards the ceiling. Alternate for the prescribed repetitions. Keep your body in a straight line, making sure not to raise or sink the hips. I love how empowered I have felt through getting stronger.. Holding your DBs in an overhand position, drive your arms back at a roughly 45ish degree angle away from your torso. Keep the upper arms stationary, and curl the bar forward and up while contracting the biceps. To scale to an slightly less easy (intermediate) variation, perform Hanging Knee Tucks from a pull-up bar. From this position, walk your hands backwards until you return to your start position. Place a glute band just above or just below the knees. Reverse the movement and return to the bottom of the good morning, and then fully standing. 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. Further options to scale 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. DB, Cables or EZ Bar OH Extension), then something behind your torso (e.g. Can be performed single arm (when using DBs, KBs, or a Hammer Strength row machine) or with both arms simultaneously, unless specified just perform the prescribed number of repetitions as reps per arm (e.g. Place your top foot on top of the bench. Extend one arm out in front of you and the opposite leg out behind you while maintaining a neutral spine. Other quadriceps focused exercises (goblet squat, leg press, etc.). This is a core strengthening and activation movement, and your focus should be on maintaining flat shoulders and hips throughout the movement (avoid tipping). Switch sides and perform same exercise with opposite arm and opposite leg. If you do not have access to cables, you can perform these variations with bands. Programming is always yours to run as you choose, and we arent here to enforce anything. Return to the starting position. Lift your hips off the ground, and maintain a neutral spine by tucking the ribs and squeezing the glutes and abdominals. Your coach will review these during yourcheckin, and may provide further comments or instructions from there. Can also be performed with a TRX or Rings. Raise your heart rate and warm up your body for your session with some light cardio. If you are able to perform more than 5-6 regular push-ups, we recommend performing these in a regular push-up position, and if you can preform fewer than 5-6 regular push-ups, we recommend setting up in a modified (knees down) position. Shaker Cup from the GIF) by one hand. The most significant improvement from being a Stronger by the Day member would be the confidence boost. Repeat for the prescribed number of repetitions, then bring your arms out at a 45-degree angle from your body (making a Y with your body. Shins should be close to the bar, similar to the deadlift position. Hi! Stand upright, with your hand on a sturdy wall, beam, doorframe, or squat rack for support. Perform a single arm lat pulldown, 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. Front Plate Raise, DB Front Raise, Cable Front Raise; DB Overhead Press. See demo link above (shown as 3+3+3 using a straight bar rather than 7+7+7 with an EZ bar). Can also be performed from a slight (1-3) deficit. Begin your rep by hingeing at the hips focus on not only dipping your chest down, but by pushing your hips back, all while maintaining a straight torso position. Engage your tricep and push the weight down to straighten the arm. Unrack the bar and lower to your chest with control (aim to tuck your elbows a little bit closer to your torso than a normal bench press) and press back up to lock out. We offer strength, and make strength attainable for all women. Ensure that the machine is adjusted to your height so that your knee is directly in line with the axis point (fulcrum) on which the pad rotates. Keep your back flat against the wall, then bend your legs until theyre in a 90 degree angle. Your torso should remain in the same position throughout the repetition. Goblet Squat; Heel Elevated Goblet Squat; Band Abducted Goblet Squat; Front loaded (DB, KB, barbell) squat; Belt Squats; Leg Press or Hack Squat; Leg Extensions. Grab the attachment with one hand, and raise the weight above your head with your arm bent and hand behind your head. I'm the founder of Strong Strong Friends, a coaching team that focuses on using strength to achieve health and fitness goals . With a bit of space in front of you, begin by marching (for warm ups) or running/sprinting (for working sets) in place while driving your heels back to your butt. 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. Once youve completed one round of each exercises, you can then rest (or move onto the next exercise). On a flat bench, hold a DB in each hand and press until your arms are extended above your shoulders. Can also be performed with a DB. On cable pulldown machine, choose a long handle. Do your best to maintain an upright torso and avoid tilting, leaning, or twisting. Walk the hands out away from your body into plank position, then walk the feet to meet the hands. single leg hamstring curl). Initiate by pushing the sliders forward away from your thighs. Lie on your side with legs stacked and extended. 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. Hold that position for one count, then reverse all steps to come back to the starting position. Repeat for the prescribed repetitions or time. Standing on a long band, grab a loose end in each hand. Incline DB Flyes; Cable Flyes; Incline DB / Barbell Bench Press; Push-ups; Pec Deck Machine. Drive yourself upward and walk out from the rack. Soften the front knee slightly. Carries are always counted by time, so do not rush. Place your top leg on top of the bench. Set up on an incline bench in a squat rack, or use a fixed incline bench press rack. For each of levels 1-4, please find your movement below. Start with bodyweight or PVC pipe, and then advance to an empty barbell after regularly programming the Jefferson Curl for 4 weeks. Think about pushing the feet through the floor while squeezing your glutes and pushing your hips forward, hingeing at the hips. 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