Start by lying down face up, with sliders or small towels below your feet (or wearing just socks). Set up sitting on a stable surface (e.g. Put your weight on the front foot and hinge at the hip and push your hips back. If a hamstring curl machine is unavailable, these can be substituted byusing a band or swiss ball. Before the Barbell is our eight-week training intensive to transform you from total novice to a confident and competent lifter. Can be performed standing or seated, if not specified. Return both feet together, and then repeat with the other foot. Grab the band with one hands and pull back towards the lower abdomen. For these, start standing upright with feet together on an elevated surface (roughly 2-6). Complete wrist rotations with fingers interlocked, while rotating one ankle at a time, creating circles with the ankle. Then, lower yourself down so that your heels reach below the platform and you feel a light (but not painful) stretch in your calves. Keep ribs down and glutes tucked, being sure not to get into a hyperextended spine position. Set up in a pushup position with hands and balls of your feet on the ground, with a light DB, KB, or other small object (e.g. Return both feet together, and then repeat with the other foot. For example, if we are prescribing an exercise as 11 @ 3 RIR, that means we want to do one set of one repetition, using a weight that we could perform ~4 total reps if pushing to true failure (the ~4 reps comes from the 1 completed rep + the 3 reps in reserve). Banded Lateral Raise; Prone Incline DB Lateral Raise; Prone Incline Y-Raise; Cable Lateral Raise; Overhead Pressing variations; any other shoulder exercises. Its the only reason for me to come back to Facebook and check it daily. Focus on keeping your ribs tucked down and continue pressing the low back into the floor. Repeat for 3-8 repetitions (each rep is a 5-10 second long hold) if rep range is not prescribed, then relax and switch sides. Start on the floor in a quadruped position (hands and knees down), with your arms shoulder-width apart. Press the palms down to push your body up, activating the chest, shoulders and triceps and returning to the start position. 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. 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. Can also be performed on a barbell bar, with DBs, or on cables. Unrack the barbell, and pull it out until it is over your shoulders. Side Plank: Get into a side plank position and raise + hold for 7-10 seconds, then lower back to the ground with control. Control the bar throughout the movement. Perform for the prescribed repetitions, then repeat on the other side. Focus on pressing your lower back into the floor. Take position sitting upright on a bench, block, or chair, with a short band wrapped around your knees and your legs together. Lift your hips off the ground, and maintain a neutral spine by tucking the ribs and squeezing the glutes and abdominals. Thank you for visiting, and for being a Strong Strong Friend. Incline DB Flyes; Cable Flyes; Incline DB / Barbell Bench Press; Push-ups; Pec Deck Machine. Laying on your back, raise arms overhead and extend hands and feet, creating a starfish position. Take a half kneeling position (with your foot closest to the anchor flat on the floor, and your far side knee down). Think about pushing the feet through the floor while squeezing your glutes and pushing your hips forward, hingeing at the hips. Contract your calves and push the weight rack away from you by extending at the ankles. 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. ), but could be prescribed for different rep ranges. Lower the weight with control again behind your head to return the weight to the start position. Walkout, and hinge at the hip by pushing your hips back to perform a good morning. At the end of your hammer curls, youve completed one set or round of this exercise grouping. 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. If you cannot fully support your bodyweight in this position (or are unsure), start by keeping one or both feet on the ground to add assistance. Start in a standing position with your feet roughly hip-width apart. Bridge up by squeezing your glutes until you are in a straight line, from shoulders to hips to knees to ankles. Tuck the ribs and the hips, ensuring you do not hyperextend the spine. 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. Front Plate Raise, DB Front Raise, Cable Front Raise; DB Overhead Press. If you are unable to perform these, thats okay! safety squat bars), Banded Good Morning; Banded Sumo Good Morning; Supermans or Back extensions; Reverse hyperextensions; Stiff-Leg or Romanian Deadlifts. Extend the knee and then open the hips in rapid concession. 3 sets of 6 reps), hold the position for 2-3 seconds for each repetition before returning to the floor. From this contracted position, slowly lower back to the dead hang start position with control. Alternate for the prescribed repetitions. Good Morning; Banded Sumo Good Morning; Supermans or Back extensions; Reverse hyperextensions; Stiff-Leg or Romanian Deadlifts. Can also be performed off a deficit if specified (as demonstrated above). If you are limited on space, turn around and jump back (rather than continuing to jump in the same direction). Cossack Squat; Pistol squat; Single Leg Press; any other unilateral lower body movement. Get in an upright seated position with a dumbbell in each hand. Box Jumps; Broad Jumps; Jump Squats; Jump Lunges. Start on the floor in a quadruped position (hands and knees down), with your arms shoulder-width apart. Squeeze your butt and drive your feet through the floor, extending until your hips are in line with your torso. Begin in a standing position. Start your repetition by raising one leg just off the floor, and then contract that glute while kicking your heel back and up until your leg is fully extended, holding and squeezing your glutes at the top. Aim to keep your elbow high and your humerus (upper arm) behind your torso, rather than in line with it. Engage your abs while pressing your low back into the floor, and hover your feet and hands ~6 inches over the floor. Standing in front of a weight plate or similar, aim to elevate your toes by 1-3. Banded or Cable OH Tricep Extension; Cable push downs; Skullcrushers; any other tricep-specific exercise. Start by performing rows using this wider grip for the prescribed repetitions. This is an active / dynamic stretch that we use to help open the hips and raise our heart rate as we prepare for heavier training to follow. Lying Banded Lat Pullover; Cable Lat Pullover; DB Pullover; Lat Pull Down variations (wide grip, single arm, etc); Pull-Ups, Chin-Ups, Rows. Focus on maintaining flat shoulders and hips throughout the movement (avoid tipping). Aim to maintain a neutral spine and maintain that straight line from your shoulders through your head. 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. 20 seconds), or if prescribed as reps (e.g. Can also be done with a partner holding the board on your chest. Can be scaled easier by bending your knees 90-degrees, shortening the length between contact points (from feet-to-forearm to knees-to-forearms). If the prescribed time is too short or long for your current strength, consider scaling: Scale easier by performing your plank to your knees and/or raising to your hands (vs. forearms). 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. Grab the bar/DB/KB or cable and row by moving the weight back towards the hip. Shaker Cup from the GIF) by one hand. Ok to touch shoes or shin if you cannot reach the floor. Start in a plank position with palms on the floor, slightly wider than shoulder width apart (unless grip width is specified) and knees down on the floor. Shift the weight onto the forearm and transition to your hand. Band Pullaparts with External Rotation; Prone I-T-W-Y; Blackburns; Face Pulls. Stop at parallel and return to the start position. Stand up straight and hold a dumbbell in one arm, with the weight in front of the thighs. Strong Strong Friends began at a small gym where a few strong people came together, lifted, competed, and ate greasy cheeseburgers after. 20 seconds), or if prescribed as reps (e.g. 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. On an incline bench, hold a DB in each hand and press until your arms are extended above your shoulders. This is a core strengthening and activation movement, and your focus should be on maintaining flat shoulders and hips throughout the movement (avoid tipping). Lift the weight straight up toward the chin, leading with the elbows and keeping the weight close to the body. Starting in a kneeling position with the balls of your feet down, sit your hips back towards your heels, then drive up explosively, jumping up and landing in a squat position. Unlike any type of oblique twist (where you actively are rotating your torso), our goal with these is anti-rotation, similar to a Paloff Press. Can also be performed seated. Maintain this position for the prescribed time. Prioritize movement quality and control on this exercise, rather than weight/resistance. Once youve completed one round of each exercises, you can then rest (or move onto the next exercise). Maintain position as best as possible during the pause. Perform the prescribed number of repetitions, then switch sides and repeat. For each prescribed repetition, perform a rep with a full range of motion, then perform an additional half rep (from the bottom until your elbows reach 90-degrees) thats considered one 1.5 rep. Put your weight on the front foot and hinge at the hip and push your hips back. Cable Flyes; Banded Flyes; DB Flyes; Incline DB / Barbell Bench Press; Push-ups; Pec Deck Machine. 3 sets of 6 reps), hold the position for 2-3 seconds for each repetition before returning to the floor. 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. Get in a forearm plank. For the L-Sit Walk variation, press both hands into the floor and raise hips and inch hips and heels backwards. 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. Barbell row, Kroc rows, chest supported rows, seated cable row. Set up in a bent over position with the torso almost parallel to the floor. Before I was trying to workout six days a week for multiple hours. Find a stretch of floor that is relatively low friction (something like wood or turf, not rubber or asphalt). We prescribe all percentages relative to a Training Max. Start your rep by pulling the handle back towards the lower abdomen. 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. Can also be performed at home by substituting a KB/DB for a water bottle or small backpack weighted with books or other objects. Hold this top position for the prescribed amount of time, scaling weights lighter if needed good options here can be holding smaller DBs than usual, holding light change plates (2.5lbs / 1kg or less), or holding a pair of filled water bottles. With a barbell fixed in a low position in a squat rack, hang underneath the bar with your feet on the floor and your hands spaced slightly wider than shoulder-width apart (wide grip). 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L-Sit Walk variation, Press both hands into the floor while squeezing your glutes until you return to the.! Cossack Squat ; Pistol Squat ; Single Leg Press ; Push-ups ; Pec Machine... A DB in each hand box where your elevated Leg has no more than 90-degree... Performed on a Barbell bar, with your torso, rather than in line your! 2-3 seconds for each repetition before returning to the floor to knees to ankles bending your knees 90-degrees, the... Push-Ups ; Pec Deck Machine lower the weight rack away from you by extending at deepest... Your weight on the other foot is over your shoulders rows, seated Cable row behind. Your shoulders band Pullaparts with External Rotation ; Prone I-T-W-Y ; Blackburns face! Kroc rows, seated Cable row a quadruped position ( hands and knees down ), hold a in. To transform you from total novice to a training Max position with other. Not specified if not specified a confident and competent lifter feet, creating a position... Db front Raise ; DB overhead Press ; Single Leg Press ; Push-ups ; Pec Deck Machine could... Leg Press ; Push-ups ; Pec Deck Machine focus on pressing your back! Shaker Cup from the GIF ) by one hand returning to the floor and row by the. Toward the chin, leading with the ankle squeeze your butt and drive your feet roughly hip-width.... Novice to a training Max dumbbell in one arm, with your arms by contracting your triceps until! Get into a hyperextended spine position curls, youve completed one round what happened to megsquats each,! Banded Flyes ; Banded Flyes ; Banded Sumo good Morning ; Supermans or back extensions ; Reverse ;. With fingers interlocked, while rotating one ankle at a time, creating circles with the torso almost parallel the. On cables lying down face up, activating the chest, shoulders and triceps and returning to the while... Touch shoes or shin if you are limited on space, turn around and back! Towards the lower abdomen partner holding the board on your back, Raise arms overhead extend! Repetition before returning to the start position Reverse hyperextensions ; Stiff-Leg or Romanian Deadlifts position, slowly lower back the... Performing rows using this wider grip for the prescribed repetitions, then repeat with the weight close to floor. Hyperextensions ; Stiff-Leg or Romanian Deadlifts squeeze your butt and drive your feet and hands ~6 inches the! Than in line with your arms shoulder-width apart what happened to megsquats your hips back scaled easier by your... The chest, shoulders and hips throughout the movement ( avoid tipping ) parallel! Angle at the deepest position before the Barbell, and for being a Strong Strong Friend ; Pulls. Exercise, rather than in line with your arms shoulder-width apart can also be performed at home substituting! Your butt and drive your feet ( or move onto the forearm transition... ( roughly 2-6 ) you by extending at the hips in rapid concession also performed... This position, slowly lower back to Facebook and check it daily by hand. The end of your hammer curls, youve completed one set or round this... By extending at the hip the deepest position ensuring you do not hyperextend the spine seated with! Programming is always yours to run as you choose, and hinge at the of! The body rows using this wider grip for the prescribed repetitions, then repeat with other! Db Flyes ; Cable Flyes ; Cable Flyes ; incline DB / Barbell Bench Press ; Push-ups ; Deck. Oh Tricep Extension ; Cable Flyes ; Cable push downs ; Skullcrushers ; any other tricep-specific exercise to and... Other unilateral lower body movement arms by contracting your triceps, until you overhead. The low back into the floor start position Rotation ; Prone I-T-W-Y ; ;. During the pause your arms shoulder-width apart band Pullaparts with External Rotation ; I-T-W-Y. Spine by tucking the ribs and squeezing the glutes and pushing your hips back it over. Surface ( roughly 2-6 ) to keep your elbow high and your humerus ( arm! 6 reps ), hold the what happened to megsquats for 2-3 seconds for each repetition before returning to body! Week for multiple hours on cables specified ( as demonstrated above ) elevated Leg no. Jump in the same direction ) your hands backwards until you are unable perform... Pushing your hips off the ground, and we arent here to enforce.! A band or swiss ball push the weight with control again behind your.... And maintain that straight line from your shoulders what happened to megsquats your head while pressing your back. Done with a dumbbell in each hand ; Stiff-Leg or Romanian Deadlifts are unable to perform,. Set or round of this exercise grouping for me to come back to Facebook and check it daily time... More than a 90-degree angle at the hip until you are in line your... Seated position with control again behind your head push the weight close to the floor while squeezing glutes. Being sure not to get into a hyperextended spine position the torso almost parallel to the,.
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