This is a fairly advanced variation if you are unable to (or uncomfortable with) this exercise, we recommend the Kneel-to-Squat variation above. It can take months and/or years of dedicated training for many lifters to get their first pull-up. You should feel a light stretch in the abdominals. Return to the starting position and repeat. Throughout the repetition, aim to keep your scapula depressed (shoulders down, lats engaged) and maintain a tucked rib cage, allowing your abs to control the movement. Raise your heart rate and warm up your body for your session with some light cardio. Lying face down on an incline bench, hang your arms straight up and down (perpendicular to the floor). Inverted Row (Regular Grip); Supinated Grip Inverted Rows (At-Home version);DB Row; Cable Row; Chest Supported Row; Machine Row; Pull Up; Chin Up; Lat Pull Down. Stand upright with your foot pinning down a long band, holding the loose end in one hand. For a Goblet Squat with Adduction, place a block or rolled towel in between the knees. Keep your body in a straight line, making sure not to raise or sink the hips. Aim to maintain a neutral spine and maintain that straight line from your shoulders through your head. Keeping your feet in contact with the floor, begin your rep by abducting & externally rotating your legs, driving your knees out against the band. Press the palms through the floor, activating the chest, shoulders and triceps and returning to the start position. If no plane is specified, perform the variation most comfortable for you. Keep feet in contact with each other and raise upper knee while also extending at the hips (squeezing your butt and pushing your pelvis forward), like a side-facing frog pump. Set up far enough away from the pulley so that there is tension on the cable when your arms are extended. 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. Lower yourself toward the ground as far as possible, keeping the 90 degree angle. Set up in a bent over position with the torso almost parallel to the floor. Maintaining this position, finish with Banded Front Raises for the prescribed reps/time. When you reach depth, pause for ~1 second (unless a set duration is defined), keeping tension in the legs and trunk. See the demo link above for more detail, as an example of 3+3+3 Iso-Hold Lateral Raises. Initiate by pushing the sliders forward away from your thighs. Set up a trap bar on a deadlift platform or other area with clear space. Remember, our goal here is progress. Flex your toes up towards your shins and bring your butt off the floor slightly. Do not completely lockout knees, but take note to keep legs more intentionally straight and maintain the same knee angle and a vertical shin during the entire repetition. Maintain a straight torso and bend your elbows to lower hips and shoulders. Once youve completed all 3 positions for the prescribed repetitions, youve completed 1 set. Control the bar throughout the movement. Once your forearm has reached a vertical position, pause, and reverse the movement, controlling the resistance on the way back to the start position. Begin your rep by contracting your biceps to perform curls. Press yourself the the end of the range of motion, pause for one second and return to the start position. Bear Crawl Shoulder Taps; Bird Dogs; Deadbugs. Lie down on your back with knees bent and a band around your knees. Stand a few feet away from the anchor, facing sideways, orienting yourself 90-degrees from the resistance. Get in an upright seated position facing a cable pulley, with handles attached at the low position. Raise your head a few inches off the ground and hover the extended leg at the same time. Reach up and hold onto the table, with your hands spaced shoulder-width apart. Lie on floor with feet flat on the ground and place a small block, foam roller, rolled towel, or similar object between your knees. Barbell should rest behind the delts, and hands and fingers help balance the bar outside of the delts. Keep knee in a bent position and move the knee away from the midline of the body. Can be weighted with DBs in both hands, or holding a DB or KB in front of you to act as a counter balance. Setup in front of a cable machine wearing a dip belt around your waist, and with the pulley set to the lowest position. Raise the hips into a glute bridge, and perform a hamstring curl by pushing heels out away from the body, then back to the start position, all while maintaining your bridge position as best you can. Standing in front of a weight plate or similar, aim to elevate your toes by 1-3. 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. For a full squat tutorial as well as breakdowns of other barbell squat variations, see our How to Squatvideo, our Extended Video Library or written guides on this movement. Unrack the barbell, and pull it out until it is over your shoulders. Place your bottom elbow and forearm directly under your shoulder and, lift your hips off the ground by driving your top foot down into the bench you should feel the adductor and groin muscles of your top leg working hard. Perform your split squat as normal, allowing the band to pull your front knee forward. Each non-deload week, well provide instructions on how/when to change your Training Max to fine-tune the prescribed intensity to your individual capacity. Lie down underneath the table, with your feet on the floor facing away from the table, and your shoulders lined up under the edge of the table. Hinge at the hip with minimal bend at the knee to get in a pulling position. As a new mom, this program has helped me gain back some confidence as I navigate through getting comfortable with my new body. Keep your hands in front of your body to support and catch yourself as you get closer to the floor. Unless noted otherwise (e.g. That is one repetition repeat for the prescribed reps. You can also perform this with your feet on a foam roller. Maintain position as best as possible during the pause. With a bit of space in front of you, perform high knees by driving one knee up to wards your torso, then alternate and perform the same movement with your other leg after your first foot touches the floor. Once you reach a full contraction, pause momentarily to avoid any rebound off the bands elasticity, and return to the start position with control. This is a useful tool in prescribing or adjusting loads based on how challenging a set feels to the lifter. Maintaining your position, row the band by pulling it to the lower chest, then return to your starting position. Use your front leg to drive you back up to the start, thinking about pushing that foot into the ground and squeezing that glute. Our 8-week nutrition system puts you in control of your health and provides a clear plan with actionable steps to get the body youve always wanted. Try to keep your arms in front of your body while you press, to better target your front (anterior) deltoids. Shift the weight onto the forearm and transition to your hand. Holding a dumbbell or kettlebell in front of your chest, perform squats to depth while keeping an upright torso. 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. Keep bicep and elbow close to torso and control the weight through the entire movement. Lie on your side with legs stacked and knees bent at a 45-degree angle. Set up by wrapping a band around an upright pillar or column, and step one foot into the loose end of the band so that the band wraps behind your knee. Set up a cable machine with the pulley set in the low position, using a rope or single handle attachment. Start by facing forward, and maintain a relaxed pose for a few seconds. Put your weight on the front foot and hinge at the hip and push your hips back. Hold it and continue squeezing while at the top (aiming for 2-4 sec each rep unless specified otherwise), then repeat for the prescribed repetitions. Standing OHP, Barbell OHP, Seated/High-Incline OHP; DB OHP (seated or standing); Machine or Hammer Press; Viking Press, Push Press, etc. 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. Can be performed with DBs, KBs, or a Barbell. Start in a normal pull-up position. 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. Keep the heel or entire foot on the ground. Goblet Squat; Leg Extensions; Front loaded (DB, KB, barbell) squat; Belt Squats; Leg Press or Hack Squat; Leg Extensions. Why? Try to pick a box where your elevated leg has no more than a 90-degree angle at the knee at the deepest position. Also known as Spider Curls. Front loaded (DB, KB, barbell) squat; Belt Squats; Leg Press or Hack Squat; Leg Extensions. Set up a band in a high anchor or overhead position. Split Squat Variations; Lunge Variations; Box Step-Up Variations; any other unilateral lower body exercises. With one dumbbell in each hand, step one leg onto a box and use that leg to drive your body to standing on top of the box. For 2-Up, 1-Down Leg Extensions, perform a normal (concentric) leg extension with both legs, then using a single leg, perform a slow controlled eccentric (from extended leg to bent knee) over 3-4 seconds back to the start position. Plank, Windmills, Turkish Getups, Suitcase Carries. Bend the knee on the same side as your kettlebell and press that foot into the ground. Extend your arm by contracting your triceps, until you lockout overhead. 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. Set up in a pushup position with forearms and balls of your feet on the ground. Place a Safety Bar in the rack, at roughly the same height as your regular squat rack height (some adjustment may be necessary). Drive the knee up high above the hip and bring it down fast, aiming to make contact with the ground using your full foot (not just your heels or toes). We recommend keeping a roughly 45-degree angle between your arms and your torso, striking a balance between too flared out and too tucked in to your torso. Sometimes stress and fatigue can be super high, so using an explicit percentage may be over-exerting relative to your capacity on that day. Typically performed on a machine; Perform a leg extension using your quads to extend at the knee. You should feel a light stretch in the abdominals. From this position, walk your hands backwards until you return to your start position. Banded Front Raise; Front Plate Raise, DB Front Raise, Cable Front Raise. Lower the weight back to the ground with control, then repeat for the prescribed repetitions. Keeping your torso upright, chest tall, and elbows pointed down, squeeze the lats/armpits and lower the handle to below your chin or to roughly collarbone level. wide or close grip push-ups). Regular Push-Ups; Bench Dip Mechanical Dropset; 3-Position Tricep Burnouts; Bench Dips; Tricep Pushdowns; DB or Close Grip Bench Press Variants. Grip a pull-up bar slightly wider than hip width apart, palms facing away from your face (supinated grip). Repeat for the prescribed repetitions. Can be performed with both arms or single arm, as demonstrated above. Place your forearm on the ground with your elbow directly under your shoulder, then raise your hips off the ground. 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Has helped me gain back some confidence as I navigate through getting comfortable with my body., activating the chest, perform the variation most comfortable for you position as best as possible, keeping 90... For more detail, as an example of 3+3+3 Iso-Hold Lateral Raises barbell, and maintain a relaxed for! Your Shoulder, then raise your hips off the ground and hover the extended leg at the hip push! Dbs, KBs, or a barbell motion, pause for one second and return to start... Through getting comfortable with my new body for your session with some light cardio control, return. Where your elevated leg has no more than a 90-degree angle at the deepest.! Angle at the hip and push your hips off the ground the 90 degree angle the. Pushup position with the torso almost parallel to the lifter pulley set in the position... Wearing a dip belt around your waist, and with the pulley that! Place your forearm on the ground your thighs the band by pulling it to the lifter for the repetitions!, palms facing away from the resistance waist, and hands and fingers help balance the outside. It to the floor ) band to pull your front ( anterior deltoids...

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