Plank, Windmills, Turkish Getups, Suitcase Carries. Loop the free end of the band around one ankle, and ensure you are set up far enough away from the anchor so that there is tension on the band when your leg is fully extended. Put your weight on the front foot and hinge at the hip and knees to squat. Lie on floor with feet flat on the ground and a long resistance band hooked around your feet and drawn out across your hips. 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). Sitting on the floor in front of a bench, roll the bar so it is over your hips. 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. Lift the band straight up toward your shoulder, leading with the elbows and keeping the band close to the body. Slowly descend for desired amount of time, ensuring the range of motion, and time are evenly spaced out. Can be weighted with DBs in both hands, or holding a DB or KB in front of you to act as a counter balance. Why? Retract your shoulder blades and raise your thumbs towards the ceiling. Cable Rope Hammer Curls; Neutral Grip Curls; Cable Curls; Machine Curls; Any other bicep variation. Grip a pull-up bar at shoulder width apart, palms facing towards you (pronated grip). 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. Lift the weight straight up toward the chin, leading with the elbows and keeping the weight close to the body. Perform dips by lowering your torso until your elbow joint reaches roughly 90-degrees, then press yourself back up to the top by pushing into the bench. This is a fairly advanced variation if you are unable to (or uncomfortable with) this exercise, we recommend the Kneel-to-Squat variation above. Do not completely lockout knees, but take note to keep legs more straight. 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. Laying on your stomach, extend your arms overhead and extend legs and feet. Once your elbows are bent at 90-degrees, externally rotate your shoulders while holding your upper arms in position (making an L-shape with your elbows). Aim to maintain a neutral spine and maintain that straight line from your shoulders through your head. The more that the front of your hips is pointed to the floor, the more this movement will require contraction at the glutes. This movement can also be performed on a cable machine using a rope attachment. Hip thrusts, Glute Kickback, Back Extensions (shoulders rounded). Regular DB Curls; DB or Cable/Rope Hammer Curls; Single Arm Cable Curl; Barbell Curls; Concentration Curls; EZ Bar Curls. 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. Perform the eccentric portion of the squat, after getting out of the hole of the squat on the way up, change directions and return to the bottom, then stand all the way back up to complete the rep. One and a quarter barbell squat variations (low-bar, high-bar, front squat, safety bar squat, etc.). To scale to the most challenging advanced variation, perform Hanging Leg Raises from a pull-up bar with extended legs. Perform this movement for the prescribed number of repetitions, then bring your arms out to the side, externally rotating your arms and making a T with your body. 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. Keep your body in a straight line, making sure not to raise or sink the hips. Think about pushing the feet through the floor while keeping the barbell as close to your body as possible. If your primary (main) squat is already High-Bar and the program prescribes High-Bar Squats at another time in the week, you may perform them again, but we would recommend considering an alternative variation. Like AMRAPs, ascending sets are a form of autoregulation (something that allows us to adjust training based on individual performance variations day-to-day and week-to-week). Grab the band with a double overhand grip. Turn over, and finish with Seated Incline DB Lateral Raises for the prescribed reps/time. Set up at a cable machine with the pullet in a low position, using a straight or EZ-bar attachment. Start on the floor in a quadruped position (hands and knees down), with your arms shoulder-width apart. 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. Set up in front of a cable machine with the pulley in the lowest position, with a rope handle attached. Can be performed on an EZ curl bar, with DBs, or on cables. As you drive back up to the top, squeeze your front quad while resisting the band. In the eccentric-only version, descend as far as you can as slowly as you can, while lengthening the hamstrings until your arms catch yourselves. Set up on the floor with a light dumbbell, shaker cup, or other small implement by one of your hands. These can also be performed at home or without access to a DB or KB load a backpack or suitcase with books, shoes, and other heavy items, and walk for the prescribed time. Return the weight to an extended overhead position. Press into the band by pushing the knees out in the squat. Return to start position and repeat. Watch the demo link for the movements. 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. If you can perform fewer than 5 feet elevated push-ups, we recommend starting on the scaled version below! Option to use DB, KB or Cable machine. Cossack Squat; Pistol squat; Single Leg Press; any other unilateral lower body movement. Hold a wall or squat rack for balance if needed. Repeat for the prescribed repetitions, then repeat on the other arm. Descend back to the start position and repeat. Banded, DB, Cables or EZ Bar OH Extension), then something behind your torso (e.g. Unrack the barbell and walk out from the rack. Keep ribs down and glutes tucked, being sure not to get into a hyperextended spine position. Maintaining this position, finish with Banded Front Raises for the prescribed reps/time. Step back so there is some resistance at the top of your split stance position. Continue in one direction for prescribed reps, and then reverse directions. Repeat for the prescribed repetitions. ); Any other back or lat focused exercises. Assisted Negative Chin-Ups (using a band or assisted pull-up machine), Negative Pull-Ups. Goblet Squat; Leg Extensions; Front loaded (DB, KB, barbell) squat; Belt Squats; Leg Press or Hack Squat; Leg Extensions. 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). Single Arm Front Curl; Single Arm Banded Away Curl; Single Arm Banded Curl; Single Arm Banded Hammer Curl; Single Arm Preacher Curl; Single Arm Cable Curl; Alternating DB Curl; Hammer Curl; DB Iso-Hold Curl. Underhand Band Pullaparts;Face Pulls; Rear Delt Flyes; Prone I-T-Y-W; Prone Incline I-T-Y-W; any upper back/shoulder health/external rotation movements, 1. 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. Press the low back into the floor and raise your extended leg ~3-6 inches off the floor, while also lifting your head off the floor and keeping a tucked chin. 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. Standing on a long band, grab a loose end in each hand. Hold this position, and rotate left and right for the prescribed repetitions. Stand on an elevated plate/board/block and perform a kettlebell deadlift with an increased range of motion. Standing or Machine Shrug variations; Heavy Farmer Walks or Yoke Carries. See the demo link above for more detail, as an example of 3+3+3 Iso-Hold Lateral Raises. Shoulder Passs Through, Reverse grip shoulder pass through, Down Dog Position. Start by performing Band Pullaparts for the prescribed reps/time, then immediately fix your band under your feet (grabbing one side in each hand), and perform Banded Lateral Raises for the prescribed reps/time. Can also be performed with a DB. Momentarily pause (to demonstrate control of the position), then slowly lower them to the floor with control. While holding this engaged trunk/core position, extend your legs out in front of you, then returning your knees to your chest. Push upward, unlock the safeties, and lower the sled working through as full of a range of motion as possible. Engage your tricep and push the weight back to straighten the arm. Weve been working on a few different options to try and provide as many resources as possible (these will be included in the Notes section on your programming page over the coming weeks). Tuck the ribs and the hips, ensuring you do not hyperextend the spine. Walk, jog, skip, bike, row, elliptical If it makes you breathe a little harder, its fair game! 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. This can also be performed on a cable machine using a rope attachment on a high pulley position. Once your forearm has reached a vertical position, pause, and reverse the movement, controlling the resistance on the way back to the start position. Each rotation is one rep. For walking lunges, as you come back up, bring your rear foot forward to meet your front foot. We offer strength, and make strength attainable for all women. Heel Elevated Goblet Squat, as demonstrated above). Setup on a bench, placing your feet on the bench rather than on the floor (reducing your ability to use leg drive in your reps, unlike a regular Close Grip Bench Press). Immediately return your feet into squat position, and stand up from the squat position, extend or jump upright, and reach your hands overhead. Create tension in the band by taking a slightly wider than hip width stance, and bend the knees to get in an athletic stance. Elevating your heels will create greater forward knee travel as you maintain your upright torso, meaning more quad-focus and knee flexion during your repetition. Create tension in the band by taking a slightly wider than hip width stance, and bend the knees to get in an athletic stance. Hold for the prescribed duration, then lower back to the ground with control. Bend arms to fold hands so the bar is stable and balanced. Raise the shoulders, head, feet by extending the back and squeezing the glutes. To do a goblet squat, get into your normal squat position with your feet slightly wider than hip-width apart, and your core engaged. Were going to dive into some programming ideology below to provide you with more context. Begin with bent knees and hips and extend to straight legs. Descend into a squat, and as you progress through your range of motion, the band will pull your knees forward. Continue for the prescribed repetitions, then switch to the opposite arm/opposite leg. Stand upright in front of a cable machine, lat pull down, or band attached overhead. From there, raise up on to your tip-toes by flexing your calf muscles, and hold for a moment at the top. The elevated surfacewill increase the effective range of motion of your repetitions. Pushup, DB Incline Bench; DB Flye; Cable Flyes. This will incorporate your quads more, as your hands and straight barbell no longer have to navigate around your shins. Perform for the prescribed repetitions, then switch sides and repeat. Return back to the start position, focusing on maintaining that trunk position and pushing your hips through to lockout. Take a wide stance, and angle feet. Lift the weight straight up toward the chin, leading with the elbow and keeping the weight close to the body. Maintain your hip and torso position, and then remove one leg from the press and place it safely out of the track. Can also be performed seated. In a lunge position with back leg supported on a bench or box and with weight loaded (barbell on back, goblet in front, or one dumbbell in each hand), sink into lunge position, and squeeze your glutes and quadriceps on your front leg to stand back up. Set up in a conventional deadlift position and hold an attachment to a low cable. Engage your abs while pressing your low back into the floor, and hover your feet and hands ~6 inches over 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. Lower back down and repeat. 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. Lie face down on a bench with legs hanging off the bench. In an open space, maintain an upright posture (tall torso) while mimicking your sprinting mechanics (knees driving high, arms driving forward) in a march or skip. Hold for a moment at the top. My most significant improvement in Stronger by the Day is my upper body strength. The goal here is to eventually work towards a skip while keeping the knees high and reinforce good ground contact to improve sprint technique. Keep your palms facing together throughout the entire movement. Slowly lower down on 1 leg. jumping pull-ups, assisted negative pull-ups, negative chin-ups, negative pull-ups. **Please ensure you are using your Training Max as defined in the popup or FAQ below, as this will best set you up for long-term sustainable progress.**. Complete for the prescribed reps, then repeat on the other side before taking any rest. 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. Grab a weight (KBs, DBs, holding a plate/medicine ball, or for the most advanced and challenging, with a barbell) and lift it overhead, aiming to maintain a stacked vertical position between wrists, elbows, shoulders, and hips. Extend your free arm out, palm pressing into the ground. Setting up on the ground in a quadruped position, loop a small elastic rubber or fabric band around your wrists. Straddle two blocks and hang the weight of a weight-loaded belt between your legs. Control the band throughout the movement. Then immediately drop to Position 3, dropping to your knees and finishing your set. Keeping your arm at 90-degrees abducted (flared) from your torso, pull the band directly back while keeping the upper arm parallel to the floor. If you can, try to touch your toe with your opposite-side hand. 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. Control your pace and do your best to keep your hips and shoulders square and balanced despite the resistance. Set up in a pushup position with hands and balls of your feet on the ground. Place a block or towel in between the knees. Place your closest foot on the box, and your other foot on the floor. 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. 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. Reverse all steps to come back to the starting position. Actively engage your abdominal muscles by keeping your ribs pulled down and your pelvis tucked under your hips. Or, perform the traditional (advanced) variation with arms extended overhead, lifting both arms and feet at the same time. Starting in a kneeling position, bring one leg up into a half-kneeling position, then bring up your second leg until you reach a squat. Begin by descending into a short dip, then explosively drive up and jump forward as far as you can. Scaled: Start in a push-up position where you can perform at least 5 reps, either standard (flat on the floor) or hands elevated. ); Push Up Variations; DB Bench Press Variations; Machine Pressing variations or any other upper body pressing movements. From this position, walk your hands backwards until you return to your start position. Strict Pull-Ups; Lat Pull Down, Assisted Pull-Ups, Chin-Ups, Negative Pull-Ups. Start standing upright with a single KB in both hands, and feet roughly hip width apart. Repeat for the prescribed number of repetitions, then rest. Continue for the prescribed repetitions, then switch to the opposite arm/opposite leg. You can opt to extend legs for a more difficult variation. 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 your body in a straight line, making sure not to raise or sink the hips. That is one repetition repeat for the prescribed reps. You can also perform this with your feet on a foam roller. With a slight bend in the elbow and your palm facing towards your midline, slowly raise both arms out to the side until your arms are parallel to the floor and your palms are facing down. To scale as an easier movement, perform this on a lat pull down machine, and try to build up your strength and control and gradually push the resistance. 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. Lower back down and repeat. Set up in front of a cable machine with the pulley set in the low position, and a rope handle attached to the pulley. Top sets and Backdown (or Back off) sets are a common programming & autoregulation technique in strength training. Lower the DB in the same movement pattern. If you arent able to get your first pull-up, that is 100% okay and we encourage you to keep working here and aiming for incremental progress in your variations and accessories to continue supporting your goals. Extend one leg fully, and place the other foot flat on the elevated surface. The closer you are to being vertical, the harder the push up will be. Can be performed bodyweight or weighted (typically with DBs or KBs). 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. Have faith in yourself and your progress, and ease back in where you can! 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. As you maintain a straight position at the hips (aiming for a straight line from knee to shoulders), begin to lean your torso forward, controlling your descent with your hamstrings. A narrower grip will place more emphasis on your biceps, while a wider grip will place more emphasis on your lats and back. Can be performed alternating each arm (as demonstrated above) or simultaneously, if preferred/not specified. Grab the band (or rope) with a double overhand grip. Set up under a strong, sturdy table or desk (if possible, ask a partner or family member to spot by supporting the table and ensuring it doesnt tip). Think about driving your pinkies and elbows back and out to initiate the movement. Squeeze the shoulder blades together and raise each dumbbell out and up away from the torso. Bench Press the bar by bringing it down towards your chest (arms roughly 45-degrees from your torso), then returning to lockout. Hold each position for 2-8 seconds before lowering back towards the ground with control. Set your lower body on a stable surface with your hands on the floor so that youre bent over in a 90 degree position. Press both hands into the floor and raise your hips a few inches off the floor. Raise both arms overhead with a slight bend in the elbow. Curl Up Demo Here Can also be performed with a TRX or Rings. Keep thumbs up towards the ceiling. Set up on a GHR/GHD machine with the knees slightly behind the pad and feet firmly on the platform. Soften the front knee slightly. Begin performing curls with your banded arm for the prescribed reps. Lay on your side with your feet under a bench or elevated surface. In a seated position, hang your upper arm vertically (perpendicular to the ground) and rest it against your inner thigh. Return to the starting position and repeat. Something that is an RPE 10 would be a truly maximal effort, where no more weight could be added or reps could be performed at the given load and rep scheme. Aim to maintain a straight line in your body, from feet to knees to hips to shoulders. 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