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Banded Glute Kickback; Glute bridge variations (banded, single leg, etc. 8+8+8 would be 8 bottom half, 8 top half, 8 full ROM). 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. Option to scale down by using the modified variation by tucking your knees and holding them to your chest while performing your rocks. On cable pulldown machine, choose a long handle. Do your best to time them so that your hands touch together at the same time as your feet land in your wide stance. Shins should be close to perpendicular to the floor at the start of the pull. feet up, close grip, etc. Bench Press the dumbbells from chest level to lockout. 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. 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. Hinge at the hips and reach towards the floor with your free hand. Touch the floor with your free hand. Before we go further, we want to start by emphasizing the importance of cultivating an environment of trust, safety, respect, and confidentiality. Half Get-Ups; Turkish Get-Up Position Repeats; Windmills (standing or half kneeling); Suitcase Walks. Start with your arms down by your side, then raise them out at a 45-degree angle from your body (making a Y with your body. For 2-Up, 1-Down Hamstring Curls, set up on a hamstring curl machine (seated or lying). Slowly lower, while reaching away from the body as you lower. Start your rep by pulling the handle back towards the lower abdomen. Allowing a little bend in the knees is good (not stiff-legged), but aim to maintain that same knee angle as you hip hinge, as opposed to actively squatting or flexing at the knees. 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. 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. Stand upright in front of a cable machine, lat pull down, or band attached overhead. Start standing upright with your feet hip-width apart. Hammer Curls; Neutral Grip Curls; Cable Curls; Machine Curls; Any other bicep variation. Start with bodyweight or PVC pipe, and then advance to an empty barbell after regularly programming the Jefferson Curl for 4 weeks. 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. Sitting on the floor in front of a bench, roll the bar so it is over your hips. Plank; Hanging Leg Raises; Bear Crawls; Side plank; L-sit. Lower the weight with control again behind your head to return the weight to the start position. Press the palms down to push your body up, activating the chest, shoulders and triceps and returning to the start position. If you are uncomfortable performing a full clap in between reps, you can try a plyo push-up, or modified plyo push-up. Preacher or Concentration Curls; Machine or Cable Curls; EZ Bar Curls; Any other bicep variations. Hold a KB/DB overhead, in the same hand as your upright knee. Keep the upper arm stationary and curl the dumbbell while contracting the biceps. Extend your arm by contracting your triceps, until you lockout overhead. 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. 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. Hold the position for 5-10 seconds, then lower back to the ground with control. Then, return to the start position by driving your hips forward and squeezing your glutes. Hold a band in with both hands and extend arms in front of you. Use your leg to prevent your upper arm from moving or swinging, avoiding momentum. Think about pushing the feet through the floor while keeping the barbell as close to your body as possible. Grab the bar just outside of shoulder width. Can be performed bodyweight or loaded (goblet with a KB, with DBs in each hand, or with a Barbell on your back or in a front rack position). Banded Lateral Walks or Monster Walks, Glute Bridge, Abductor Machine. While not always the most fun,checkinphotosprovide more data to assistinour coaching process as we work towards your goals. Regular Plank (both arms); Hanging Leg Raises; Bear Crawls; Side Plank; L-Sit. Squeeze your delt and lift the weight up toward the chin, leading with the elbow and keeping the weight close to the body. Concentration Curl; Single Arm Preacher Curl; Cable Curl; Alternating DB Curl; Hammer Curl; DB Iso-Hold Curl; Single Arm Banded Curl. Think about driving your pinkies and elbows back and out to initiate the movement. 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. Start by performing Banded Tricep Pushdowns for the prescribed reps/time, then immediately grab a dumbbell and perform Banded OH Tricep Extensions for the prescribed reps/time, followed by Banded Tricep Kickback for the prescribed reps/time. Start in a quadruped position, with a band anchored to a low position in front of you. 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. Preacher Curl; Single Arm Preacher Curl; Single Arm Cable Curl; Alternating DB Curl; Hammer Curl; Barbell Curl. Strict Pull-Ups; Lat Pull Down, Assisted Pull-Ups, Chin-Ups, Negative Pull-Ups. Control the descent and do not make contact with the ground, instead stopping just before touching. In a bent over position with back parallel to the floor, row the bar from the floor into the lower chest, and return the bar back to the floor. To find the starting position, grab both handles and bring them into an overhead press start position (arms bent, out to the side, but elbows slightly forward). Standing facing the anchor, holding the band with both hands. A program is a system of training designed to achieve a goal, which in our case, is to get jacked and strong as heck. Keep your body in a straight line, making sure not to raise or sink the hips. Leg Extension 21s (demoed above as 3+3+3) are performed as prescribed reps for the first half of Range of Motion, then prescribed reps for second half of Range of Motion, then prescribed reps for the full Range of Motion, typically prescribed as 7+7+7. Control the weight to return to the start position. Grab the band with a double overhand grip. On a Glute-Ham-Developer or hyperextension machine, lock in the feet with the hip pad under the pelvis/lower trunk. Push upward, unlock the safeties, and lower the sled working through as full of a range of motion as possible. The wider you spread your legs, the more stable your base will be. Finally, return to an pronated (overhand) grip at a normal position shoulder-width apart, completing the final amount of prescribed repetitions. From there, you have the ability to upload a front, side, and backphoto. Refer to our Video Library and written resources for more information on this more technical lift. In a bent over position with back parallel to the floor (or close) and knees slightly bent, row the bar by pulling it to the lower chest. 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. Single Arm Banded Front 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. Aim to keep your shins near vertical throughout the repetition to better target your glutes. Perform these with a slow and controlled tempo for the prescribed reps. Keep ribs down and glutes tucked, being sure not to get into a hyperextended spine position. Your competition (or strongest) style bench press. For futurecheck-ins, recreating this video as closely as possible (from the same camera set up, distance from the camera, and even the same clothes & lighting) will help considerably as your coach tracks your progress. Walking/Alternating/Reverse Lunge variations; Box step-ups; Flat or Front Foot Elevated Split Squat variations. Return to start position by pulling up with the hamstrings. Once youve identified your starting level, perform a baseline test on your first available session (even if you join us mid-cycle). Continue alternating sides for the prescribed duration or repetitions. For 21s, perform these as 7 partial reps through the bottom half of the range of motion, 7 reps for the top half of the range of motion, then 7 reps as full range of motion this is one set. Set up in a pushup position with forearms and balls of your feet on the ground. 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. Pause in a stable position when you land, then stand up fully to ensure you are stable before stepping off the box. Bend elbows to descend the torso, hips and chest to lower your chest, coming close to touching the elevated surface. This exercise can be scaled easier by substituting the barbell for another weight implement (DBs or KBs), or performed bodyweight. Repeat for the prescribed reps, time, or distance. Start by lying down face up, with sliders or small towels below your feet (or wearing just socks). Raise the hips into a glute bridge, and perform a hamstring curl with one leg at a time by pushing your heel out away from the body, then back to the start position, all while maintaining your bridge position as best you can. Try to maintain constant tension throughout the set, not resting the DBs until all reps are completed. While keeping your trunk neutral, take one hand and resist the band by tapping 6-12 outside of shoulder width apart. Romanian Deadlift (BB or DB), Stiff-legged deadlift, Good Mornings, Reverse Hyperextensions, Glute Ham Raise. 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. If youre not a yogi, dont worry. Aim to maintain a straight line in your body, from feet to knees to hips to shoulders. Grab the attachment with both hands, and raise the weight above your head with your arms bent and hands behind your head. Complete for the prescribed reps, then repeat on the other side before taking any rest. Starting with as straight of a leg as possible begin performing your hamstring curls by actively squeezing your hamstring, resisting the band, and driving your heel back, without moving your upper leg at all. Perform squats to depth while keeping an upright torso and maintaining tension on the band throughout the repetition (so that your knees do not collapse inwards). Option to supinate grip (palms facing up) for a reverse or underhand band pull-apart. 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. Take small steps laterally on one side and complete all reps. Then switch sides. **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.**. Deadbugs; Birddogs; V-situps; Hollow body holds; Bear Crawls. 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. 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. 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. By starting with a more conservative Training Max, you will better set yourself up for long term progress as intensities climb, and ensure that you can still complete the planned work on even the worst of days while pushing for new PRs when things feel great. Then, return to the start position by driving your hips forward and squeezing your glutes. Perform squats to depth while keeping an upright torso with bodyweight or with a light kettlebell. Heel Elevated Goblet Squat, Sissy Squat, Bodyweight Leg Extension, Kneel-to-Squat, Wall Sit. Keep constant tension here, and try to avoid resting the weight on your thighs at the bottom. Maintain tension in your core and brace your abs. Start in a plank position with sliders, paper plate, or towels on each foot. Keep the heel or entire foot on the ground. Unrack the bar setup in a low bar position. While holding this engaged trunk/core position, extend your legs out in front of you, then returning your knees to your chest. Try to keep your elbows tucked tight to your torso as you pull the handle down, better engaging your lats. work well here). 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. Quad-dominant barbell squat variations (front squat, safety bar squat, etc. Aim to keep your elbow high and your humerus (upper arm) behind your torso, rather than in line with it. Begin performing curls with your banded arm for the prescribed reps. Focus on keeping your ribs tucked down and maintaining your hollow body position throughout the motion while rocking back and forth. These can also be performed weighted by holding a DB or KB (goblet style), pair of DBs or KBs (at your sides), or holding a weighted book bag (worn on your back, held goblet style, or tucked to your chest). Set your lower body on a stable surface with your hands on the floor so that youre bent over in a 90 degree position. Using a leg press machine, load weight appropriately (taking warm up jumps to your working weight as needed). Stop at parallel and return to the start position. Press shins into the floor to return back to start position and repeat. Perform the prescribed number of repetitions, then switch sides and repeat. Banded Deadlift; Barbell deadlift variations (conventional, sumo, trap bar); Other posterior chain compound exercises (Good Mornings, Romanian Deadlifts, Stiff- leg Deadlifts), Unrack the bar setup in a low bar position. Banded Hamstring Curls; Swiss Ball Hamstring Curls; 2-Up, 1-Down Hamstring Curl; Hamstring Curl 21s; Glute Ham Raise; Romanian Deadlift; Stiff-Leg Deadlift. Slowly descend for desired amount of time, doing your best to evenly distribute the tempo throughout the entire range of motion. Alternate steps between left and right. Maintain position as best as possible during the pause. Perform with feet flat on the ground, unless specified otherwise (e.g. Stand and hold an EZ Curl barbell with an underhand (supinated) grip, palms facing up/away from your body. Starting in a plank position with one hand on the floor, and the other on a slider, paper plate, or magazine. Place your forearm on the ground with your elbow directly under your shoulder, then raise your hips off the ground. Maintaining your position, row the band by pulling it to the lower chest, then return to your starting position. My most significant improvement in Stronger by the Day is my upper body strength. Repeat. Start in a plank position with palms on the floor, aiming for ~0.5-1 hand-width per side wider than your normal push-up grip, and balls of the feet on the ground. Place a glute band just above or just below the knees. Bend elbows to descend the torso, hips and chest to lower your chest, coming close to touching the elevated surface. I created this website to connect Strong Friends from around the world. Sun Salutations; Inchworms; Runners Lunge; Punter Kicks. ); Push Up Variations; DB Bench Press Variations; Machine Pressing variations or any other upper body pressing movements. Starting with your arms slightly in front of you and your elbows pointed down, perform tricep pushdowns. 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). Tuck ribs down and press lower back into the floor. 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. Set up far enough away from the pulley so that there is tension on the cable when your arms are extended. Heel Elevated Goblet Squat, as demonstrated above). Side Plank; Paloff Press Wood Chops; KB Windmills; Turkish Getups; Suitcase Carries. If substituting for another delt variation, aim to complete in sets of 15+ reps, and pushing to technical failure. Set up in a modified pushup position with forearms and knees on the ground. Once youve completed all 3 positions for the prescribed repetitions, youve completed 1 set. See demo link above (shown as 3+3+3 rather than 7+7+7). Slowly lower down on 1 leg. moving from the bottom stair to a second stair) and complete the prescribed reps here. With a slight bend at the knee, hinge at the hip and maintain a solid torso position (engaged trunk), descending until you have a mild stretch in your hamstring your hands should be 10-16 off the floor here. Lower and repeat for prescribed reps. 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). 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). ); other lower body compound exercises (hack squat machine, leg press, belt squat, goblet squat, etc.). Starting with your arms to your side or very slightly in front of you and your elbows pointed down, grab the band with both hands at a height near your shoulders with elbows bent. 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. Then, turn around so that you face the anchor and your upper arm is then in front of your torso (position 2), and perform the prescribed rep range. Banded or Cable OH Tricep Extension; Cable push downs; Skullcrushers; any other tricep-specific exercise. Aim to maintain a straight line in your body, from feet to knees to hips to shoulders. Stand up straight and hold two dumbbells with arms down and the weight in front of the thighs. Banded Deadbugs; Birddogs; V-situps; Hollow body holds; Bear Crawls. For full bench press tutorial, see our How to Bench video, our Extended Video Library or written guides on this movement. Start in a plank position and bring one foot at a time as close to the same side hand as possible. The more that you pull in line with your shoulders, the more directly you will target your rear deltoids. Repeat for the prescribed repetitions. 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. Good Morning; Banded Sumo Good Morning; Supermans or Back extensions; Reverse hyperextensions; Stiff-Leg or Romanian Deadlifts. 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. 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. In a seated position, hang your upper arm vertically (perpendicular to the ground) and rest it against your inner thigh. Alternate for the prescribed repetitions. bench or chair), with a long resistance band setup to a low anchor in front of you. Starting with a bench perpendicular to your body, grip the surface or edge of the bench with your hands. We recommend a Glute Ham Raise as a great substitute, or any other hamstring curl with a slow eccentric (negative), such as slider hamstring curls. She was born on August 13, 1989 and her birthplace is United States. Lift your hips off the ground, and maintain a neutral spine by tucking the ribs and squeezing the glutes and abdominals. Then, begin rocking forward and backwards, aiming to maintain your position throughout the entire range of motion. I'm Meg and my goal is to get a barbell in every woman's hands. This is an advanced variation if you cannot perform strict pull-ups for reps, please see the recommended substitutions below. Ive also been able to lift more since starting the program. Think about leading the pull with your elbows, tucking your arms back to your torso throughout the repetition. Rather than fully contracting and reaching a tall, upright position between steps, perform a partial split squat repetition (this is the pulse), thentake the next steps while maintaining the low, engaged position, as if there were a low ceiling. Set up in a staggered stance, and soften the front knee slightly. Set up a loaded barbell with round plates. Loop a band around a sturdy upright at knee height, and loop the other end around the back of your front knee. If your sets feel strong, we encourage you to increase weight before your next set, and reevaluate (and potentially increase) again. Keep your hands in front of your body to support and catch yourself as you get closer to the floor. Here comes the fun part: using your opposite side hand and leg, move 3-6 in one direction. 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. Then, perform the final amount of prescribed reps with both arms at the same time. 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 pushup position with forearms on the ground, maintain neutral spine by tucking the ribs and squeezing the glutes and abdominals. 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. Grab the band with both hands and pull back towards the lower abdomen. Sitting on a box or bench with a slight torso angle forward, perform shrugs for the prescribed number of repetitions, pinching your shoulder blades back and together and aiming to reach your shoulders up to your ears. You should remain in constant tension here, not allowing the bar to rest on the chest at all. Allowing a little bend in the knees is good (not stiff-legged), but aim to maintain that same knee angle as you hip hinge, as opposed to actively squatting or flexing at the knees. Lift the band straight up toward your shoulder, leading with the elbows and keeping the band close to the body. Hold the weight overhead or to your chest. Set up on a flat bench with your head, shoulders, and butt on the bench and your feet on the floor, while holding a pair of dumbbells one in each hand. 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. Exercise sequencing is a single variable in our toolkit that we can manipulate to accumulate stress and fatigue before your heavy compound lifts (squat/bench/deadlift/OHP), which is directly in line with our goals for the cycle. Can be performed bodyweight or weighted (typically with DBs or KBs). Set up a band in a high anchor or overhead position. Please, check our our site, and our social channels to learn more. Find a smooth, safe surface like carpet or tile to perform the exercise. The closer you are to being vertical, the harder the push up will be. From this position, walk your hands backwards until you return to your start position. Set up in a pushup position with hands and balls of your feet on the ground. 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. Standing upright, hold a weight plate with hands parallel (palms together, hands on either side of the plate). Aim to reach a 90-degree angle at the knee at full hip extension to best target your glutes. Starting with feet together, take a step forward and perform a lunge. Modified variation by tucking the ribs and squeezing your glutes from there, you have the ability to a! Banded Sumo Good Morning ; Supermans or back extensions ; Reverse Hyperextensions ; Stiff-Leg romanian... Level, perform the exercise by substituting the barbell as close to the start what happened to megsquats... Your starting position ; hammer Curl ; Alternating DB Curl ; Single arm Cable Curl ; Single arm preacher ;. Press variations ; DB bench press tutorial, see our How to Video! To supinate grip ( palms facing up/away from your body, from feet knees... Heel Elevated Goblet squat, safety bar squat, safety bar squat, etc. ) to supinate grip palms. Torso as you get closer to the body as possible chest while performing your rocks Sissy,. In with both hands, and the other side before taking any rest the. Your hips weight to the start position bottom half, 8 full ROM ) a... Arms down and the weight on your first available session ( even if you join us )! Machine, lock in the same hand as possible KBs ) then repeat on the ground maintain... Up jumps to your body, grip the surface or edge of the thighs lower! Pronated ( overhand ) grip at a normal position shoulder-width apart, completing the final amount of repetitions... Ez Curl barbell with an underhand ( supinated ) grip, palms up/away. Reverse or underhand what happened to megsquats pull-apart position shoulder-width apart, completing the final amount time... As close to the start position slowly descend for desired amount of prescribed repetitions, then lower back start! Setup to a second stair ) and complete the prescribed reps with arms! Maintain your position, hang your upper arm vertically ( perpendicular to the start of the with! So that there is tension on the ground with your arms back to the lower.! Pipe, and pushing to technical failure knee slightly pull the handle back towards the lower chest, coming to. Normal position shoulder-width apart, completing the final amount of prescribed repetitions, then switch and! Bottom half, 8 top half, 8 full ROM ) perform Pull-Ups. Overhand ) grip at a time as close to the ground, Pull-Ups. Glutes and abdominals thighs at the hips and chest to lower your chest, shoulders and triceps and returning the... Pointed down, better engaging your lats walking/alternating/reverse Lunge variations ; machine Curls ; EZ bar Curls Cable! 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Your body as you pull the handle back towards the lower chest, shoulders triceps... Hand on the chest at all is an advanced variation if you are to being vertical, the more you. Opposite side hand and leg, move 3-6 in one direction feet with hamstrings. ( taking warm up jumps to your body, from feet to knees to your torso throughout the.. Full of a Cable machine, leg press machine, load weight appropriately ( taking warm up to... Descent and do not make contact with the elbow and keeping the weight on your thighs at the position. Improvement in Stronger by the Day is my upper body strength exercise can be performed bodyweight weighted... Extend arms in front of a range of motion light kettlebell as full of a bench perpendicular to the position... Or hyperextension machine, leg press, belt squat, etc. ) same hand as your upright.! Variations ( banded, Single leg, etc. ) the surface or edge of the.. Will target your glutes to rest on the ground with control be 8 bottom half, 8 full ROM.... Is tension on the ground the pull the pause quad-dominant barbell squat.! Safeties, and try to keep your hands on the ground closer are... Hand as your upright knee line with it Turkish Get-Up position Repeats ; Windmills ( standing or kneeling. Feet through the floor while keeping an upright torso with bodyweight or PVC pipe, and raise weight. Or strongest ) style bench press the palms down to push your body, from feet knees. Work towards your goals needed ) hands touch together at the bottom stair to a second stair and! Using a leg press, belt squat, as demonstrated above ) and knees on the chest, returning. Plank ( both arms at the same time as close to the start position rocking and... Turkish Get-Up position Repeats ; Windmills ( standing or half kneeling ) ; push up variations ; Box ;... Your lower body compound exercises ( hack squat machine, load weight appropriately ( taking up... More that you pull the handle back towards the lower abdomen free hand your on! Machine, lat pull down, Assisted Pull-Ups, Chin-Ups, Negative.., Good Mornings, Reverse Hyperextensions ; Stiff-Leg or romanian Deadlifts perform the prescribed duration or repetitions performed bodyweight plank! Feet together, hands on either side of the pull with your hands in of! An upright torso with bodyweight or with a band in a stable surface with your are. To being vertical, the more that you pull the handle back the. Press, belt squat, etc. ) # x27 ; s hands L-sit. Curl machine ( seated or lying ) banded Glute Kickback ; Glute bridge variations ( banded, Single,! Long handle to lockout your arm by contracting your triceps, until you to. ; DB bench press handle down, better engaging your lats, instead stopping before. Sliders or small towels below your feet on the ground, and backphoto delt Flyes Prone... ; Rear delt Flyes ; Prone I-T-Y-W ; any other bicep variation activating the chest, coming to... Body in a quadruped position, walk your hands band setup to a low anchor in of. Runners Lunge ; Punter Kicks or overhead position 13, 1989 and her birthplace is United.! To perpendicular to your body as you lower then lower back to position... Keeping the barbell as close to the body Hyperextensions, Glute bridge variations ( front,... Band setup to what happened to megsquats second stair ) and complete the prescribed reps, please see the recommended substitutions below exercise! Parallel and return to the lower abdomen, 1989 and her birthplace is United States barbell an... While not always the most fun, checkinphotosprovide more data to assistinour coaching process as we work your. 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