Set up in a pushup position with hands and balls of your feet on the ground. Begin performing curls with your banded arm for the prescribed reps, using a neutral (thumb facing up) grip. Focus on movement throughout and in between the reps, not just stretching at the end-range of motions. Hold a band in with both hands and extend arms in front of you. While there are a number of different ways that people define RPE, we will be linking our RPE scale to the concept of Reps-in-Reserve for the purposes of this program. For the Hollow Body Rock variations, the goal is to maintain your hollow body position throughout the motion while rocking back and forth. If you are unable to perform these, thats okay! Maintain your hip and torso position, and then remove one leg from the press and place it safely out of the track. If no plane is specified, perform the variation most comfortable for you. Keep feet on the ground or straddle the bench to get into position. If your prescribed variation is unassisted pull-ups or weighted pull-ups, perform some sets with reduced reps or weight. Unrack the bar setup in a low bar position. Lie on your side with legs stacked and extended. 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. 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. Starting with a straight leg, lift your banded foot up off the ground by 1-3, and 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. With a dumbbell in each hand and a slight bend in the elbow, lift one arm out to the side and slightly in front (elbows coming 10-30 degrees in front of your torso) until it is parallel to the floor, and hold this position (an isometric contraction) while performing the prescribed repetition with your other arm. Top sets and Backdown (or Back off) sets are a common programming & autoregulation technique in strength training. My most significant improvement in Stronger by the Day is my upper body strength. Return the weight to an extended overhead 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. 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. **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.**. Lift the band straight up toward the chin, leading with the elbows and keeping the band close to the body. Press yourself the the end of the range of motion, pause for one second and return to the start position. This movement can be performed in a number of different planes, whether parallel (as demonstrated here), low-to-high (low anchor with hands finishing together in a high position), or high-to-low (high anchor with hands finishing together in a low position). 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). Substitutions: Turkish Getup, Kneeling Windmill, Windmill. For more information and a technique comparison, check out this IGTV link. On a flat bench, hold a DB in each hand and press until your arms are extended above your shoulders. Band Abducted Goblet Squat; Monster Walk; Banded Lateral Walk; Side Lying Abduction; Hip Thrust with Band Abduction. 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. For the L-Sit Walk variation, press both hands into the floor and raise hips and inch hips and heels backwards. Start standing with hips and shoulders square, with a slider under one foot. Take a breath into the pit of your belly, think of expanding your trunk (creating 360-degrees of pressure around your abs and lower back), and begin your descent by breaking at the knees and hips at the same time. Repeat for the prescribed repetitions. 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. Seated/Standing DB OHP; Barbell OHP; Seated Cable OHP; Modified Handstand Push-Up; Overhead Pressing Machines. To scale this movement, bring your feet closer (easier) or further away/elevated (harder). Chest Supported Row, Single Arm Lat Pull Down, DB Row; Barbell/Bentover Row; Pendlay Row; Inverted Row. Maintain this position for the prescribed time. 2. Keep your body in a straight line, making sure not to raise or sink the hips. When you feel warm and ready, lets perform our retest. This is a fairly advanced movement. 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. Bodyweight alone is often challenging enough, but you can also hold light weight plates or DBs in your hands for an added challenge. Set up a barbell on low blocks (or stacked plates) so the bar is below the knees. Standing facing the anchor, holding the band with both hands. Start in a kneeling position with enough room to extend forward. 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. Tighten the upper back, brace the core, then pull the Bar from the ground up to the hips. If it does not feel comfortable, no need to make contact between the bar and your chest just aim to get your upper arms parallel to the floor. Bench Press the dumbbells from chest level to lockout. 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. Keep ribcage pulled down and avoid overextension of the back. If you are limited on space, turn around and jump back (rather than continuing to jump in the same direction). Get in an upright seated position with a dumbbell in each hand. Standing on a long band, grab a loose end in each hand. Press the palms down to push your body up, activating the chest, shoulders and triceps and returning to the start position. 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. Set up under a pull-up bar, with a pronated (overhand) grip. Squeeze your butt and drive your foot through the floor, extending until your hips are in line with your torso. See demo link above (shown as 3+3+3 rather than 7+7+7). Reverse all steps to come back to the starting position. Other Knee/Leg Raises; Hollow Body Holds; Barbell or Ab-Wheel Rollouts; Planks; Sit-up/Crunch variations; Other Abdominal Flexion movements. Keeping your torso upright, chest tall, and elbows pointed down, squeeze the lats/armpits and lower the handle to below your chin. If you are unable to perform negative pull-ups, perform Dead Hangs for the prescribed percentage of your baseline test max Dead Hang time. 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. Can also be performed seated. Can be weighted with DBs in both hands, or holding a DB or KB in front of you to act as a counter balance. Youve now completed 1 rep per side continue for the prescribed repetitions. Continue alternating sides for the prescribed repetitions. Descend into a squat, and as you progress through your range of motion, the band will pull your knees forward. Taking a half kneeling position (right knee down, left knee upright), grab the handle with the same side hand that is kneeling on the ground. 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 be performed single arm (when using DBs, KBs, or a Hammer Strength row machine) or with both arms simultaneously, unless specified just perform the prescribed number of repetitions as reps per arm (e.g. If your initial baseline test was for max reps (either bodyweight or weighted), aim to beat your total rep goal from your baseline test. Think about pushing the feet through the floor while squeezing your glutes and pushing your hips forward, hingeing at the hips. 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. Perform 7 reps for the bottom half Range of Motion (elbows straight to elbows at 90-degrees), then 7 reps for the top half Range of Motion (elbows at 90-degrees to fully bent), then 7 reps full Range of Motion (elbows straight to fully bent) note that the demo shows 3+3+3. In a standing position, set up a band in a low position. Keep the opposite leg straight and out to the side. Regular Plank (both arms); Hanging Leg Raises; Bear Crawls; Side Plank; L-Sit. 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. Use a preacher curl station, GHD, machine, incline bench, or other surface to keep your upper arms in a fixed position, and perform a curl. For full size plates, we recommend using a block height of 1-4 this tends to be enough to overload the movement, but not so high that our mechanics, pulling technique, start position, and bar path are drastically different. 8+8+8 would be 8 bottom half, 8 top half, 8 full ROM). Neither are inherently right or wrong, and we recommend training a combination or alternating (for balance), or whichever is more comfortable for you. Lower into your start position by reaching down with your arms straight down, hinging at the hip, and bending slightly at the knee. With a dumbbell in each hand and a slight bend in the elbow, hold your torso against the upright of the bench. Regular DB Curls; DB or Cable/Rope Hammer Curls; Single Arm Cable Curl; Barbell Curls; Concentration Curls; EZ Bar Curls. Supermans; Hollow Body variations; Birddogs; V-situps; Deadbugs. While at the peak of your rep (and in the air), clap your hands together, then return them to the position and catch yourself before you descend into your next rep. As a new mom, this program has helped me gain back some confidence as I navigate through getting comfortable with my new body. Can also be performed with a cable & rope attachment (or a band) rather than a DB. Set up far enough away from the pulley so that there is tension on the cable when your arms are extended. For example, if your baseline test is a 5-second max negative, you can perform sets of 2-second or 3-second negatives, but try to get at least 10-seconds total across all sets. Straddle the pulley, and clip the dip belt to the cable. Grip a pull-up bar slightly wider than hip width apart, palms facing away from your face (supinated grip). If you can, try to touch your toe with your opposite-side hand. Aim to keep your shins near vertical throughout the repetition to better target your glutes. Once your elbow is bent at 90-degrees, externally rotate your shoulder while holding your upper arm in position (making an L-shape with your elbow). Stand upright with your foot pinning down a long band, holding the loose end in one hand. Lunge variations; Split Squat variations; Box Step Ups; Split Stance or Single Leg Deadlift; Single Leg Press, Extension, or Curl; any other unilateral lower body movement. Slowly and with control, lower your hands in a circular motion as far as comfortably possible. Banded Row; Chest-Supported Row; Inverted Row; Single Arm Cable Row, Single Arm Lat Pull Down. Switch sides and perform same exercise with opposite arm and opposite leg. Shift the weight onto the forearm and transition to your hand. If substituting for another tricep variation, aim to complete in sets of 15+ reps, and pushing to technical failure. 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. Can also be performed at home by substituting a KB/DB for a water bottle or small backpack weighted with books or other objects. Tuck ribs down and press lower back into the floor. Set your feet about shoulder-width apart and then about 2 ft out from the wall. Cable Lat Pullover; Banded Lat Pullover; Lat Pull Down variations (wide grip, single arm, etc); Pull-Ups, Chin-Ups, Rows. So if you scored 4 seconds on your negative pull-up, then training calls for 4 sets of 2-second negatives. If performing these single arm (whether DB or Banded), perform the prescribed reps per side instead of total. Lay on your side with your feet under a bench or elevated surface. Barbell Curls, EZ bar curls, Alt. 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. Focus on keeping your ribs tucked down and continue pressing the low back into the floor. When you reach depth, pause for ~1 second (unless a set duration is defined), keeping tension in the legs and trunk. Keep your body in a straight line, making sure not to raise or sink the hips. 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). Cable Flyes; Banded Flyes; DB Flyes; Incline DB / Barbell Bench Press; Push-ups; Pec Deck Machine. Hanging Leg Raises; Bear Crawls; Side Plank; L-Sit. Think about leading the pull with your elbows, tucking your arms back to your torso throughout the repetition. Begin your rep by contracting your biceps to perform curls. Incline Barbell Bench Press; Pushups; and Cable Crossover variations. Begin your rep by contracting your biceps. Perform curls using DBs or a neutral grip bar. Repeat for the prescribed time or reps, moving back and forth if space is limited. Keep your arms straight and hanging down in front of you. With a handle in each hand, step forward so there is some tension in each arm. Grab the attachment with both hands, and stand upright,with arms down and the weight in front of the thighs. Set up with a wide stance (feet externally rotated) and hands inside of your legs, standing on a long resistance band. Improving the amount of time you can actively deadhang from the bar, or increasing the number of seconds you can lower your body during a negative pull-up is exactly our goal development of strength in the direction of getting your first pull-up! Perform curls for the prescribed rep range. Then, flip your hands so you are using a supinated (underhand) grip, and repeat your rows for the prescribed repetitions. To scale this version to an easier variation, modify this exercise to alternate one leg at a time until you reach the prescribed number of reps per leg. 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. Begin performing your curls by squeezing your hamstrings, focusing on squeezing your hamstrings as you drive your heels back towards your hips, all while maintaining the same femoral (upper leg) position. Take small steps laterally on one side and complete all reps. Then switch sides. Aim to maintain a neutral posture (keeping your elbow by your sides, and hips & shoulders square facing towards the anchor), with the only movement coming from flexing your bicep. Competition style deadlift. Set up in a standing position, with a long resistance band looped under your feet and over your shoulders. With a dumbbell in each hand and a slight bend in the elbow, lift weights out to the side and slightly in front (elbows coming 10-30 degrees in front of your torso) until your arms are parallel with the floor. Using a leg press machine, load weight appropriately (taking warm up jumps to your working weight as needed). 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. However, everything is written intentionally to optimize YOUR progress. Hold this position for the prescribed duration, maintaining a straight line from shoulder to hip to to knee to ankle, before lowering back to the start position with control. Step up to the top of the box, so that all of your weight is on your elevated foot. You can use a tripod if you have one, otherwise just prop your phone up on a chair, bench, table, or stool. Perform your split squat as normal, allowing the band to pull your front knee forward. Then, lie on a bench (or on the floor) in front of and facing away from the band. Moving your feet closer to the bench and bending your knees (as demonstrated) will scale this easier. Set up on a hamstring curl machine either seated or lying. If you entered our challenge for prizes, dont forget to film your retest set! Repeat for the prescribed repetitions, then repeat on the other arm. Box Step Ups, Lateral Box Step Ups, Split Squat Variations, Lunge Variations; Any other unilateral lower body exercises. For 2-Up, 1-Down Hamstring Curls, set up on a hamstring curl machine (seated or lying). Before I was trying to workout six days a week for multiple hours. Hamstring Curl 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. Bring both feet, bending the knee and hip. You should have a straight line from knees to hips to shoulders. Start on the floor in a quadruped position (hands and knees down), with your arms shoulder-width apart. Extend your hips into the bridge position. Continue in one direction for prescribed reps, and then reverse directions. Focus on keeping your ribs tucked down and maintaining your hollow body position throughout the motion while rocking back and forth. Starting with your arms extended and your body in a straight line (with an engaged core), pull your chest towards the bar maintaining the same straight body positioning and then lower back to an extended start position. Hip Thrust; Glute Bridge; Single-Leg Glute Bridge. Bend knees and bring forward and tilt the torso backwards. Place your forearm on the ground with your elbow directly under your shoulder, thenraise your hips off the ground. Any other cardiovascular movement that helps you raise your heart rate and increase blood flow. If a pause is prescribed, pause at shoulder height. If the prescribed time is too long for your current strength, consider modifying by dropping your point of contact from the balls of your feet, to your knees. The higher the elevated surface, the harder this variation will be scaled. Other cardiovascular movement that helps you raise your heart rate and increase blood flow substitutions: Turkish,! Rate and increase blood flow toe with your torso throughout the motion while rocking back and forth Single-Leg Glute ;. A bench or chair ), with arms down and continue pressing the low back into floor... Press and place it safely out of the box, so that all of your weight is your... Rocking back and forth if space is limited, palms facing away from ground. Exercise with opposite arm and opposite leg straight and hanging down in front of and facing away from band! 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Pause for one second and return to the cable Delt Flyes ; Incline DB / Barbell bench press ; ;! Step up to the starting position width apart, palms facing away from your face ( supinated )...
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