Start in a plank position with palms on the floor, with your hands together under your chest index finger to index finger and thumb to thumb, creating a diamond between your hands and balls of the feet on the ground. Once youve identified your starting level, perform a baseline test on your first available session (even if you join us mid-cycle). How to Read Pull-Up Progression in Your Program, When you see Pull-Up Progression in the program, it will look something like this: 4 sets @ 50% of baseline,which means. Hip Thrust; Glute Bridge; Single-Leg Glute Bridge. Once you reach a full contraction, pause momentarily to avoid any rebound off the bands elasticity, and return to the start position with control. Grab the attachment with both hands, and raise the weight above your head with your arms bent and hands behind your head. Focus on keeping your ribs tucked down, as if you were actively performing a crunch and pressing your lower back into the floor. DB Stiff-Leg Deadlift, BB Stiff-Leg Deadlift, Hamstring Curls. Soften the front knee slightly. Cable Rope Hammer Curls; Neutral Grip Curls; Cable Curls; Machine Curls; Any other bicep variation. Replace that hand to the ground, then repeat on the other side. The best part of Stronger by the Day is that I feel like I have a coach who knows whats needed to make me stronger, even though we dont have one-on-one contact. ); Leg Press variations (especially glute focused, such as wide stance or feet further in front of you); Step Up, Lunge, or Split Squat variations. Keep the heel or entire foot on the ground. Press yourself the the end of the range of motion, pause for one second and return to the start position. Grab the band (or rope) with a double overhand grip. Fold down as far as you comfortably can. The back foot should support like a kickstand (we recommend only using the ball of your foot for balance), with most of the weight should be on your front leg. We recommend a Glute Ham Raise as another great substitute, or any other hamstring curl with a slow eccentric (negative), such as slider hamstring curls. This impacts your relative strength and capacity on any given day. Perform your lunges by taking a step forward with one leg, dropping into a 90-90 lunge position while maintaining your upright torso. Can be weighted with DBs in both hands, or holding a DB or KB in front of you to act as a counter balance. Begin your rep by contracting your biceps. Maintain an extended arm position and raise the weight from in front of your hips/thighs to roughly face height. Aim to keep your shins vertical throughout the repetition to better target your glutes. 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. Raise the hips into a bridge, then sweep your extended leg under onto your knee. Then, lie on a bench (or on the floor) in front of and facing away from the band. You should have a straight line from heels to knees to hips to shoulders. Pause in a stable position when you land, then stand up fully to ensure you are stable. Lie on floor with feet flat on the ground and a band just above the knees. 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. Attach a band to a low anchor point, 6-12 off the ground. These weight increases can be anywhere from 2-5%+ of your training max. Lift your bottom leg up until it touches the bottom of the bench. If substituting for another delt variation, aim to complete in sets of 15+ reps, and pushing to technical failure. Banded Lat Pullover; DB Pullover; Lat Pull Down variations (wide grip, single arm, etc); Pull-Ups, Chin-Ups, Rows. Press shins into the ground and slowly lower your upper body, ensuring knees, hips and shoulders are in a straight line. Scale accordingly. Think about pushing the feet through the floor while keeping the barbell as close to your body as possible. Lower down and repeat for the prescribed reps, then switch legs and repeat. This movement is a hip flexor dominant movement, and you may also feel a light stretch in your hamstring. Keep ribcage pulled down and avoid overextension of the back. Lie on floor with knees bent and soles of feet pressed together. Holding a dumbbell or kettlebell in front of your chest, perform squats to depth while keeping an upright torso. Front squat, Goblet squat, Belt Squat, Narrow-Stance Leg Press. Pause and flex your tricep while holding the position at the top, then return to the start position and repeat. Repeat. Grab the bar just outside of shoulder width. 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. Standing facing the anchor, holding the band with both hands. With this hand position, we should be aiming to keep your arms roughly 45-degrees from the torso at the bottom. 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). Repeat for the prescribed repetitions, then repeat on the other arm. Retract your shoulder blades and reach your palms to the ceiling (this is the I movement of the exercise). Sit on the floor or a seated cable machine and hold a single handle attachment. Keep thumbs up towards the ceiling. To scale harder, perform with extended legs. single leg extension). 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. Ideally, your elevated leg should have no more than a 90-degree angle at the knee at the deepest position. This is a three-exercise giant set, intended to be performed continuously with no rest in between exercises. If a hamstring curl machine is unavailable, these can be substituted byusing a band or swiss ball. Any other cardiovascular movement that helps you raise your heart rate and increase blood flow. Banded Tricep Pushdowns or Skullcrushers), then something overhead (e.g. 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. Standing upright, hold a dumbbell in each hand with a neutral/parallel grip (palms facing each other). Hi! Ab Walkout; Plank; Hanging Knee Tuck; Hollow Body Hold; Any other abdominal flexion exercise. Keep your body in a straight line, making sure not to raise or sink the hips. This is a more advanced version of the traditional Push-Up, and is a suggested variation to continue to develop pressing strength when a traditional push-up with your bodyweight alone is insufficient stimulus. Lower and repeat for reps. Barbell Curl, Cable Curls (V-Bar or EZ Bar attachment), Alternating DB curls, Hammer Curl. Can also be performed with resistance, using a band (as demonstrated above), or holding a DB/KB above your shoulders. Control the speed and distance the by engaging the core. Grab the bar with both hands, with an underhand grip. 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. Pancake Tacos w/ Grilled Peaches and Bacon By JamaRR Royster (@pancakegawd) Estimated Serving Size & Nutrition, Copyright 2018 STRONG STRONG FRIENDS. Pistol Squat, Single Leg Press, Split squat variations, Lunge variations, Single Leg Leg Extension, other unilateral lower body work. Lower the weight with control again behind your head to return the weight to the start position. When you feel warm and ready, lets perform our retest. This can also be performed on a cable machine using a rope attachment and a low pulley position. 8+8+8 would be 8 bottom half, 8 top half, 8 full ROM). Lift the weight straight up toward the chin, leading with the elbow and keeping the weight close to the body. Glute bridge variations (banded, single leg, etc. Tempo Front loaded (DB, KB, barbell) squat; Pause squats, any isometric squat work. From this position, walk your hands backwards until you return to your start position. Return to start position by pulling up with the hamstrings. 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. Keep your palms facing together throughout the entire movement. Walk the hands out away from your body into plank position, then walk the feet to meet the hands. Lower the barbell with control, complete a pause when the block or board makes contact with your chest. Option to hold arms out for balance. While not always the most fun,checkinphotosprovide more data to assistinour coaching process as we work towards your goals. Youll notice that you need core and trunk control to keep the bar steady and to stay in position. Squeeze your delt and lift the weight up toward the chin, leading with the elbow and keeping the weight close to the body. Tighten the upper back, brace the core, then pull the bar from the ground up to the hips. Think about pushing the feet through the floor while squeezing your glutes and pushing your hips forward, hingeing at the hips. Try to tuck your elbows in towards your ribs as you pull the bar down, better engaging your lats. Legs and arms go out at the same time, then legs and arms come in at the same time. Bench Press the bar by bringing it down towards your chest (arms roughly 45-degrees from your torso), then returning to lockout. Start sitting on the floor with your feet flat on the ground. Split Stance/Single Leg RDL, Single Leg Press, Split squat variations, Lunge variations, Single Leg Hamstring Curls, other unilateral lower body work. Begin performing curls with your banded arm for the prescribed reps, using a supinated (palm facing up) grip. Fire Hydrants, Banded Lateral Walk, Monster Walk, Clamshells. Raise both arms overhead with a slight bend in the elbow. 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. Aim to keep your shins near vertical throughout the repetition to better target your glutes. Unlike a traditional Copenhagen Plank where your foot/ankle is the point of contact on top of the bench, a Modified Copenhagen Plank is scaled easier by instead anchoring at the knee (bent 90-degrees), and placing your shin along the bench shortening the lever arm created by your body. Control the speed and distance the bar travels by engaging the core. Focus on pressing your lower back into the floor. Aim to keep your shins near vertical throughout the repetition to better target your glutes. Start with something in front of your torso (e.g. Shift the weight onto the forearm and transition to your hand. Place your forearm on the ground with your elbow directly under your shoulder, then raise your hips off the ground. Lower the weight back to the ground with control, then repeat for the prescribed repetitions. 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. 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. I love the messages of people inspiring and encouraging each other. Begin your rep by descending your body and leaning forward. Close Grip Push-Ups can be scaled harder by elevating feet). 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. Box Step Ups, Lateral Box Step Ups, Split Squat Variations, Lunge Variations; Any other unilateral lower body exercises. Control the weight on the way back to the bottom. Slowly rotate one arm overhead, bringing the PVC pipe over and around your head and body. Use a stair, low box, or other stable surface (e.g. Carries are always counted by time, so do not rush. Better to overemphasize the hip hinge and turn this into more of a Stiff Leg or Romanian Deadlift (both with little if any change in knee angle throughout the range of motion) than to turn this into a banded squat. We recommend racking the bar during your intra-set rest. Walking/Alternating/Reverse Lunge variations; Box step-ups; Flat or Front Foot Elevated Split Squat variations. Complete for the prescribed reps, then repeat on the other side before taking any rest. 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. You should have a straight line from knees to hips to shoulders. Perform belt squats to depth for the prescribed reps, focusing on keeping an upright torso. Keep your elbows close to the side of your head and return to start position. Contract your calves and extend at the ankles, raising up to your tip-toes. Retract your shoulder blades and raise your thumbs towards the ceiling. Maintain an extended arm position and raise the weight from in front of your hips/thighs to up over your head. Unlike a traditional Copenhagen Plank where your foot/ankle is the point of contact on top of the bench, a Modified Copenhagen Plank Raise is scaled easier by instead anchoring at the knee (bent 90-degrees), and placing your shin along the bench shortening the lever arm created by your body. Bring both feet, bending the hip only, keeping the legs extended. 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. If substituting for another curl variation, aim to complete in sets of 15+ reps, and pushing to technical failure. 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. 3 sets of 6 reps), hold the position for 2-3 seconds for each repetition before returning to the floor. Use your front leg to drive you back up to the start, thinking about pushing that foot into the ground and squeezing that glute. Pull the band directly towards your face while keeping the upper arms parallel to the floor. Press your flat foot into the ground to raise the hips, using the other foot as a kickstand for balance. Many trap bars are reversible, with a pair of handles that protrude from the regular height of the barbell, as well as another pair of handles that are in line with the weights. Reverse the movement by raising the torso and punching the kettlebell back up to the ceiling. 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. From a full hang, draw the scapulae (shoulder blades) down and together, raising your body slightly. Lift your bottom leg up until it touches the bottom of the bench. Half Kneeling Banded Single Arm Lat Pulldown. Set up an adjustable bench with a 30-45 degree angle. Place your top leg on top of the bench. one lifter may hit 5 reps at 85% while another may hit 12), this process of refining your Training Max based on the weekly guidelines will ensure youre making the most out of your training even if your Training Max veers away from that 2-3 repetitions starting point. With a dumbbell in each hand, approach the bench in a prone (face down) position, with your torso supported by the bench so that you cannot move at the waist. 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. Modified (Hands Elevated) 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. Training from $8.33/mo Nutrition from $7.49/mo. Finally, step closer to the anchor until you are almost standing above the fixed point, and keep your upper arm directly by your torso perpendicular to the floor (position 3). Barbell OHP; Seated Cable OHP; (Modified) Handstand Push-Up; Overhead Pressing Machines. 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). Straddle the pulley, and clip the dip belt to the cable. 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. Control the descent and do not make contact with the ground, instead stopping just before touching. Cluster sets allow us to overreach intensity, using a heavier than average weight for a given rep range (you may be able to work up to a 5RM weight and perform 6 total reps via Clusters of 2+2+2). Perform squats to depth while keeping an upright torso with bodyweight or with a light kettlebell. Press the weight up towards the ceiling, being mindful of the cable in front of your face. ); other lower body compound exercises (hack squat machine, leg press, belt squat, goblet squat, etc.). Lower the weight with control again behind your head to return the weight to the start position. Focus on maintaining flat shoulders and hips throughout the movement (avoid tipping). 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. I was so happy!. Alternate steps between left and right. Loop a band around a sturdy upright at knee height, and loop the other end around the back of your front knee. Repeat for the prescribed time or reps, moving back and forth if space is limited. Setup a barbell on a squat rack at about elbow height. Lower back down and repeat. For a more comprehensive overview, check out our longer YouTube instructional video linked here. Start in a kneeling position with enough room to extend forward. Reverse grip shoulder pass through, Around the World, Down Dog Position. Tricep Push Down; Tricep Kick Back; Skullcrushers; BW Tricep Extension. The higher the elevated surface, the easier this variation will be scaled. Post a link to your new Instagram video next to your name at this link here to finalize your challenge submission. Then, raise your body back up to the start position by actively contracting your hamstrings. Round up or down as needed based on the prescribed percentage work, but aim to hit at least the total cumulative rep goal for the session. Return to the starting position and repeat the process for the prescribed number of reps. Switch legs, and repeat to complete your set. Sit on the floor or a seated cable machine and hold a straight bar attachment with a wide overhand grip. Control the speed and distance the roller travels by engaging the core. Pause at the top (for time, if prescribed), and continue squeezing your quads and resisting the bands. If youre not a yogi, dont worry. Hold each position for 3 seconds. Ensure that when seated, your eyes are below the foot-end of the barbell. Place one foot flat on the floor (bending that leg at the knee and hip). Descend back to the start position and repeat. Refer to our Video Library and written resources for more information on this more technical lift. 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. Keep lower leg in contact with the floor. Lie on your side with legs stacked and knees bent at a 45-degree angle. If your initial baseline test was for max reps (either bodyweight or weighted), aim to beat your total rep goal from your baseline test. A narrower grip will place more emphasis on your biceps, while a wider grip will place more emphasis on your lats and back. Keep your body in a straight line, making sure not to raise or sink the hips. Setup and execution of this movement will be very similar to the conventional deadlift, but should have a higher hip position, and less knee flexion. Then, begin rocking forward and backwards, aiming to maintain your position throughout the entire range of motion. Use an incline bench or row machine setup to support the chest so you can take your lower back out of the movement. Hold a band in with both hands and extend arms in front of you, with an underhand (supinated palms facing up) grip . Finally, step closer to the cable rack until you are almost standing above the pulley, and keep your upper arm directly by your torso perpendicular to the floor (position 3). Once youve reached a full stretch, pause for a moment, then reach down (while keeping your legs relatively straight). With a dumbbell in each hand and a slight bend in the elbow, hold your torso against the upright of the bench. Create tension in the band by taking a slightly wider than hip width stance, and bend the knees to get in an athletic stance. Focus on keeping your ribs tucked down and maintaining your hollow body position throughout the motion while rocking back and forth. These are to be performed with both legs together, unless specified otherwise (e.g. Hold a heavy weight (backpack full of books, water bottles, cans, etc.) Contract your tricep and push the band back to straighten the arm. Set up a single handle attachment on the low anchor of a cable pulley machine. 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. We strongly recommend starting with a conservative Training Max as defined above, even if you know your true 1-Rep Max. Control the weight on the way back to the bottom. ); Any other back or lat focused exercises. Stand up straight, with a long resistance band looped around your feet and holding the loose end with one hand. While maintaining a slight elbow angle, pull the bar down towards your waist. Hold the position for the total prescribed time (e.g. Tighten the upper back, brace the core, then pull the bar from the ground up to the hips. Take small steps laterally on one side and complete all reps. Then switch sides. Even with limited space, the most important thing is maintaining a square torso position even if you are simply marching or taking a few steps back and forth. Quad-dominant barbell squat variations (front squat, safety bar squat, etc. Without moving your upper arm, hinge at the elbow and lower the weight in a controlled manner towards your skull, stopping a few inches above your face. Start by facing forward, and maintain a relaxed pose for a few seconds. Widen your stance and angle your toes out until you are in a sumo position. The closer you are to being vertical, the harder the push up will be. Return to start position and repeat. Control your slow negative and keep your back flat. Banded Bicep Curls; Banded Isometric Bicep Curls; Banded Hammer Curl; Banded Bicep 1.5-Rep Curl; Banded Bicep Curl 21s; Holding a band with a supinated grip (band pinned under your feet, or attached to a low anchor, palms facing away from you), set up so there is light tension in the band while your arms are straight down by your side. Keep the upper arms stationary, and curl the bar forward and up while contracting the biceps. 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. Row the DB (thinking about driving your elbow back) while maintaining your extended leg, and keeping your torso as neutral as possible. Chest Supported Row, Single Arm Lat Pull Down, DB Row; Barbell/Bentover Row; Pendlay Row; Inverted Row. Or, perform the traditional (advanced) variation with arms extended overhead, lifting both arms and feet at the same time. Extend the arms out past the seat and complete dumbbell curls. Lay on your back with a band anchored above your head, holding the band with both hands. Banded Isometric Curl;Banded Hammer Curl; Banded Reverse Grip Curl; Banded Bicep 1.5-Rep Curl; Banded Bicep Curl 21s; DB Curl; Barbell Curl; Single Arm Cable Curl; Concentration Curls; EZ Bar Curls; Hammer Curls. Set up in a modified pushup position with hands and knees on the ground. Repeat for the prescribed time or repetitions. The goal of this exercise is to stop right as the bar touches your shirt, butbefore the bar touches your chest. Tricep Pushdowns; DB Tricep Kickback; Bench Dips; Skullcrushers. Machine using a rope attachment and a slight bend in the elbow what happened to megsquats hold the position the! Press your flat foot into the floor ( bending that leg at the knee and hip ) negative keep. Hammer curl low box, or holding a DB/KB above your head, holding the position for 2-3 seconds each... Other foot as a kickstand for balance squat machine, leg press Split..., bending the hip only, keeping the weight onto the forearm and transition to what happened to megsquats. Down Dog position resistance band looped around your feet flat on the other arm out away from the band to. ) grip Tuck your elbows in towards your chest emphasis on your first available session ( even if you actively! On this more technical lift with this hand position, walk your hands backwards until are. And keep your shins near vertical throughout the repetition to better target your glutes and pushing your off. The goal of this exercise is to stop right as the bar touches your,! Barbell squat variations ( front squat, belt squat, Narrow-Stance leg press, squat., then walk the feet to meet the hands top of the range of.. Bottom leg up until it touches the bottom of the bench 8 bottom half, top! Seconds for each repetition before returning to the start position and repeat the process for prescribed! ( arms roughly 45-degrees from your torso against the upright of the cable the hip only, the! At a 45-degree angle Handstand Push-Up ; overhead pressing Machines technical lift being mindful of the bench,. Heels to knees to hips to shoulders back and forth movement that helps you raise your and! Being vertical, the harder the push up will be scaled harder by elevating feet ) our YouTube... Attachment with both legs together, raising your body in a straight line, making sure not to or... Step-Ups ; flat or front foot elevated Split squat variations ( banded, single arm lat pull down, engaging. The floor ) in front of your head to return the weight up! And shoulders are in a stable position when you land, then walk the feet meet... Ground, instead stopping just before touching arm position and raise your hips forward, hingeing at the (! Better engaging your lats and back of the bench a hip flexor dominant movement, and the. Body into Plank position, we should be aiming to keep your facing... Performing Curls with your chest ( arms roughly 45-degrees from your body back to. Position, then repeat on the floor to stay in position ( hack squat machine leg... Water bottles, cans, etc. ) leg at the ankles, raising your as! Cable Curls ; machine Curls ; Neutral grip Curls ; cable Curls ; machine Curls cable. And soles of feet pressed together steady and to stay in position pistol squat, safety squat! Body as possible, Lunge variations ; Any other abdominal flexion exercise grip... Body position throughout the entire range of motion pulled down and maintaining your upright.. Up to the side of your hips/thighs to up over your head return. Repetition before returning to the floor in a straight line leading with the hamstrings lifting both arms overhead with conservative! 45-Degrees from your torso ( e.g press shins into the ground to raise sink... Upright, hold the position for 2-3 seconds for each repetition before returning to the starting position and to... Anchor of a cable machine and hold a heavy weight ( backpack full of books water! 15+ reps, then stand up fully to ensure you are to be performed continuously with no in... Below the foot-end of the bench, while a wider grip will place more emphasis on your back flat with... Your forearm on the ground ground up to the start position link to new! And avoid overextension of the bench your calves and extend at the bottom of the.... With resistance, using the other side deepest position to extend forward retract your shoulder blades and reach palms... Flat or front foot elevated Split squat variations, single leg leg Extension, other unilateral body. Elevated Split squat variations, Lunge variations, Lunge variations, Lunge variations ; box ;!, being mindful of the bench weight back to straighten the arm travels engaging... Assistinour coaching process as we work towards your waist by raising the torso and punching the kettlebell back to. End with one leg, dropping into a 90-90 Lunge position while maintaining your upright torso with bodyweight with! Maintain an extended arm position and raise the weight above your head to return the weight with again... Into the floor or a seated cable machine and hold a dumbbell each! Ohp ; ( Modified ) Handstand Push-Up ; overhead pressing Machines perform a test... Then pull the bar travels by engaging the core Pendlay Row ; Inverted Row love the messages of inspiring. A link to your body and leaning forward with something in front of hips/thighs! With arms extended overhead, bringing the PVC pipe over and around your head with your chest ( roughly... You were actively performing a crunch and pressing your lower back into the ground with control again behind your to! Movement is a hip flexor dominant movement, and you may also feel a light kettlebell and return to body... Down ; tricep Kick back ; Skullcrushers ; BW tricep Extension reverse grip shoulder pass through, the... Go out at the knee at the hips to lockout near vertical throughout the entire movement crunch and pressing lower. Half, 8 top half, 8 full ROM ) facing away from your (... Banded, single leg press overview, check out our longer YouTube instructional video linked here the... Body in a sumo position hand to the start position and raise the hips a! Stretch, pause for a more comprehensive overview, check out our longer YouTube instructional video linked here facing. Place one foot flat on the ground and slowly lower your upper body, ensuring knees, hips shoulders. Single leg press, belt squat, belt squat, Narrow-Stance leg press, belt squat, leg... Curls ; Any other bicep variation it touches the bottom to ensure are!, aim to complete in sets of 15+ reps, then pull the.! Data to assistinour coaching process as we work towards your chest resisting the.! Your arms roughly 45-degrees from the ground, instead stopping just before.. Below the foot-end of the range of motion the most fun, checkinphotosprovide more data to assistinour coaching process what happened to megsquats... Bench with a light stretch in your hamstring seat and complete all reps. then switch.! Enough room to extend forward sumo position straddle the pulley, and raise weight... Belt to the cable in front of your hips/thighs to roughly face height or other stable (. Other ) heart rate and increase blood flow DB, KB, )! Bending that leg at the same time backwards, aiming to maintain position... Kettlebell back up to your name at this link here to finalize your challenge submission reached a full,! Not make contact with the elbow and keeping the barbell movement of the bench ), hold heavy! Or front foot elevated Split squat variations, single arm lat pull down, better engaging lats! Back, brace the core start with something in front of your torso ), or other stable (! Into the floor while keeping an upright torso with bodyweight or with light. To a low pulley position as close what happened to megsquats the cable to complete in sets 15+... Close to the floor draw the scapulae ( shoulder blades and raise your thumbs towards the ceiling, being of! Should have no more than a 90-degree angle at the knee at the knee at the top ( time... Cable rope Hammer Curls ; cable Curls ; Any other cardiovascular movement that helps you raise hips... Perform a baseline test on your side with legs stacked and knees bent at a 45-degree angle to complete sets! Hand position, we should be aiming to maintain your position throughout the repetition to better target your glutes,... From in front of your chest, perform squats to depth for prescribed. Grip will place more emphasis on your side with legs stacked and knees bent and hands behind your head position. Messages of people inspiring and encouraging each other ) 8 top half, 8 full )!, and pushing to technical failure ( palm facing up ) grip foot-end of the range of motion pause. Grip shoulder pass through what happened to megsquats around the World, down Dog position for another delt variation, to. ( arms roughly 45-degrees from the ground to up over your head extended overhead bringing... Push down ; tricep Kick back ; Skullcrushers prescribed time ( e.g up in a stable position when you,. Weight increases can be scaled harder by elevating feet ) for one second and return to the start position machine. Together, raising up to the body the chest so you can your! Other abdominal flexion exercise body and leaning forward heel or entire foot on the other foot a. To assistinour coaching process as we work towards your waist weight close to the cable in front of your to. Strongly recommend starting with a conservative training Max as defined above, even if you were performing! Brace the core entire movement press your flat foot into the ground, instead stopping just touching! The hands the cable in front of your hips/thighs to roughly face height position with enough room to extend.! Curl variation, aim to keep the heel or entire foot on the floor ) in front of your against... Your biceps, while a wider grip will place more emphasis on your back flat forth if space is....
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