Return to the starting position and repeat the process for the prescribed number of reps. Switch legs, and repeat to complete your set. Repeat for the prescribed repetitions. Once you reach a full contraction, pause momentarily to avoid any rebound off the bands elasticity, and return to the start position with control. Start standing upright with a single KB in both hands, and feet roughly hip width apart. Begin performing curls with your banded arm for the prescribed reps, using a pronated (palm facing down) grip. Set up with the bar on your traps. Plank, Windmills, Turkish Getups, Suitcase Carries. If a pause is prescribed, pause at shoulder height. Laying on your stomach, extend your arms overhead and extend legs and feet. Focus on keeping your ribs tucked down and continue pressing the low back into the floor. Start with the torso perpendicular to the floor and squeeze the hamstrings and glutes to lower until the torso is parallel to the floor. Set up on a hamstring curl machine (seated or lying). Lower yourself toward the ground as far as possible, keeping the 90 degree angle. Lie on floor with one foot flat on the ground and the other with only the heel on the ground (B-stance). DB Tricep Kickbacks; Bench Dips; Tricep Push Down; Skullcrushers. 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). Preacher Curl; Single Arm Preacher Curl; Single Arm Cable Curl; Alternating DB Curl; Hammer Curl; Barbell Curl. Hanging from a pull-up bar, keep your knees extended and contract your abs, raise your legs until your lower body makes an L-shape, parallel with the floor. Lay on your back with a band anchored above your head, holding the band with both hands. Lift the weight straight up toward the chin, leading with the elbows and keeping the weight close to the body. The more that you pull in line with your shoulders, the more directly you will target your rear deltoids. Use a preacher curl setup, an incline bench, or other like surface to perform a curl with one arm at a time. Avoid breaking at the hip and hyperextending through the spine. Hold each position for 2-8 seconds before lowering back towards the ground with control. If your initial baseline test was a deadhang or negative pull-up measured for time, we would encourage you to repeat that same test, and try to beat your total time score. DB Curls; Single Arm Cable Curl; Barbell Curls; Concentration Curls; EZ Bar Curls; Hammer Curls. 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. Setup a barbell on a squat rack at about elbow height. Repeat for the prescribed repetitions. 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). Put your weight on the front foot and hinge at the hip and knees to squat. Lift your bottom leg up until it touches the bottom of the bench. Preacher or Concentration Curls; Machine or Cable Curls; EZ Bar Curls; Any other bicep variations. Once you get to the bottom, drive back while squeezing and flexing your quads. 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. This will increase the effective range of motion of your repetitions. Return to the starting position and repeat. Aim to maintain a straight line in your body, from feet to knees to hips to shoulders. While holding this engaged trunk/core position, extend your legs out in front of you, then returning your knees to your chest. To scale, plank on a higher surface like a bench. Set up in a cable rack with a single handle attachment anchored at the high position. MONTHLY $9.99$0.50 per Workout yearLY $99.99, Check out all of our training and programming offerings. Box Jumps; Broad Jumps; Jump Squats; Jump Lunges. Standing upright and facing the pulley, hold the rope with hands parallel (palms together, hands on either side of the plate). Can also be performed on a Belt Squat machine if available, or by attaching weight plates to dip-belt, while straddling two blocks. If chest dips are uncomfortable for you (or not feasible based on equipment), substitute for Bench Dips, or any of the other substitutions listed below. 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. Set up in front of a cable machine with the pulley set in the low position, and a rope handle attached to the pulley. Starting in a plank position with one hand on the floor, and one hand elevated, begin your push-ups. Thats one of the biggest benefits of following Stronger by the Day over the long term, as every week of training builds on previous weeks. Then, lie on a bench (or on the floor) in front of and facing away from the band. Maintain this position for the prescribed time. Stop at parallel and return to the start position. Meg Gallagher, also known as Meg Squats, is a weathered strength coach, powerlifter, and YouTube personality. Then, return to the start position by driving your hips forward and squeezing your glutes. Hold the band in one hand, and step away from the anchor until there is some tension in the band when your arm is straight out to your side with a slight bend in your eblow. Starting with feet together, take a step forward and perform a walking lunge. Romanian Deadlifts, Good Mornings, Reverse Hypers. Return to the starting position and repeat the process for the prescribed number of reps. Switch legs, and repeat to complete your set. Hold that position for one count, then reverse all steps to come back to the starting position. Stop at parallel and return to the start position. Aim to maintain a neutral spine and maintain that straight line from your shoulders through your head. Laying on your back, raise arms overhead and extend hands and feet, creating a starfish position. Place your top foot on top of the bench. 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. Press both hands into the floor and raise your hips a few inches off the floor. Set up in a stance with feet shoulder-width apart, standing on a long resistance band (light or moderate). Start in a kneeling position with enough room to extend forward. From there, extend and try to reach your spine up to the ceiling as your shoulder blades separate. Press the bar up over the head, pushing your head forward once the barbell passes eye level. Set up in a cable rack with the pulleys set at roughly shoulder height. More than just a program, this course will help you dial in your technique, teach you the hows and whys of training, surround you with a community of like-minded individuals, and build the foundation for a lifetime of progress. Begin your rep by hingeing at the hips focus on not only dipping your chest down, but by pushing your hips back, all while maintaining a straight torso position. Pull the band directly towards your face while keeping the upper arms parallel to the floor. Maintain position as best as possible during the pause. Focus on keeping your ribs tucked down and maintaining your hollow body position throughout the motion while rocking back and forth. This can either be high-bar, low-bar, or somewhere in between (hybrid). Post a link to your new Instagram video next to your name at this link here to finalize your challenge submission. Plate Front Raise; DB/Cable lateral raise; Overhead Pressing variations; any other shoulder exercises. Unrack the barbell, and pull it out until it is over your shoulders. Push-Ups, Modified Hand Stand Push Ups, DB Bench Press, DB Chest Flys. Set up far enough away from the pulley so that there is tension on the cable when your arms are extended. Banded Row; Chest-Supported Row; Inverted Row; Single Arm Cable Row, Single Arm Lat Pull Down. To scale easier, you can either modify your setup (knees down or hands elevated) while maintaining the close grip position, or you can slightly widen your hand width as needed, while still aiming to keep your elbows tucked close to your torso. 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. Banded Bicep Curls; Banded Isometric Bicep Curls; Banded Hammer Curls; Banded Reverse Grip Curls; Banded Bicep 1.5-Rep Curls; Set up a single band to a low and sturdy anchor point in front of you. 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. With a dumbbell in each hand and a slight bend in the elbow, lift the 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 (not allowing your torso to move off the bench and rely on momentum). Keep your body in a straight line, making sure not to raise or sink the hips. Please, check our our site, and our social channels to learn more. For full bench press tutorial, see our How to Bench video, our Extended Video Library or written guides on this movement. Slowly pull the dumbbell down to the body as you would in a normal bench press. 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. On the leg press machine, load weight appropriately (roughly half what you would use for a regular Leg Press, or more conservatively if needed). Hold the band with one hand, pointing your elbow directly behind you so that your humerus (upper arm) is parallel to the floor and positioned behind your torso). You should feel a light stretch in the abdominals. Or, perform the traditional (advanced) variation with arms extended overhead, lifting both arms and feet at the same time. Front squat, Goblet squat, Belt Squat, Narrow-Stance Leg Press. 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. This variation can add a greater hamstring and posterior stretch, as well as better reinforce hingeing mechanics as you start in a biased position that naturally encourages you to push your hips back during the repetition. Can be performed bodyweight, holding a KB (goblet style), holding DBs in each hand, or loaded with a BB (either on your back or in a front-rack position). Standing in front of a weight plate or similar, aim to elevate your toes by 1-3. We offer strength, and make strength attainable for all women. 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. Meg Gallagher, aka @megsquats on Instagram, competes in powerlifting and has probably popped up on your feed. Hold the loose end of the band in one hand, and step back until there is light tension on the band when your arm is extended in front of you. Focus on hinging at the hip and keeping the back neutral through the entire movement. Tricep push-downs; OH Tricep Extension; Dips; Any other tricep exercises. Try to tuck your elbows in towards your ribs as you pull the bar down, better engaging your lats. Unrack the bar setup in a low bar position. Can also be performed with a KB or DB (goblet style in front of the chest), two DBs (hands on the shoulders, front rack position), holding a loaded backpack, medball or sandbag in front, or for more advanced variations, with a Barbell or Safety Squat bar. Start in a quadruped position. Keep the upper arm stationary, and curl the dumbbell forward and up while contracting the biceps. Set up in a pushup position with forearms and balls of your feet on the ground. Descend back to the start position and repeat. Approach the bar as you would for your normal deadlift (either conventional or sumo, whichever is your preferred stance), and perform a deadlift. Prone I-T-Y-W; Prone Incline Y-Raise; Blackburns; Face Pulls; Band Pullaparts; Rear Delt Flyes; Any other upper back, shoulder health, and external rotation exercises. Adjusting your stance width (and how much tension is on the band under your feet) will adjust the resistance of this exercise. With this hand position, we should be aiming to keep your arms as close to the torso as possible, aiming for roughly 10-30-degrees of angle between arms and torso at the bottom to maintain more emphasis on the triceps in this variation. Can also be performed using Cables and pulley handles rather than bands. From this position, walk your hands backwards until you return to your start position. Start by lying down face up, with sliders or small towels below your feet (or wearing just socks). Scale accordingly. 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. Extend your arms by contracting your triceps, until you lockout overhead. 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. For a Feet-Up Spoto Press variation, set up with your competition style (regular) bench press grip. Lift the band straight up toward your shoulder, leading with the elbows and keeping the band close to the body. Increase tension by standing on more of the band, and decrease tension by allowing for more slack on the band between your feet and hands. You can opt to extend legs for a more difficult variation. Alternating Side Lunge; Pistol squat; Single Leg Press; any other unilateral lower body movement. Laying on your back, extend your legs in front of you with a slight bend in the knees, and keep your arms down by your side. Option to use a rope, single arm handle, EZ-bar/v-bar, or straight bar attachment unless specified. Close Grip Bench Press, Neutral Grip DB press; Close Grip Push-Ups; Bench Dips; Chest Dips. Using a dip belt, add additional weight and perform strict pull-ups. Start in a standing position with your feet roughly hip-width apart. ); Singe Leg Press variations (especially glute focused, such as wide stance or feet further in front of you); Step Up, Lunge, or Split Squat variations. 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. Control the speed and distance the by engaging the core. 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). Punch the kettlebell upward and forceful press your extended arm into the floor so your torso rises up. 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. Keeping your arms at 90-degrees abducted (flared) from your torso, pull the band directly back while keeping the upper arms parallel to the floor. Continue for the prescribed repetitions, then switch to the opposite arm/opposite leg. Think about leading the pull with your elbows, tucking your arms back to your torso throughout the repetition. Slowly lower down on 1 leg. Using DBs, perform bicep curls. Yourcheckinand progress/transformationphotoswill not be shared without your express written consent. Engage your tricep and push the weight back to straighten the arm. Keep the upper arms stationary, and curl the bar forward and up while contracting the biceps. Prioritize movement quality and control on this exercise, rather than weight/resistance. I love how empowered I have felt through getting stronger.. Romanian Deadlift (BB or DB), Stiff-legged deadlift, Good Mornings, Reverse Hyperextensions, Glute Ham Raise. Keep your back flat against the wall, then bend your legs until theyre in a 90 degree angle. Lower the KB in the same movement pattern. Hold for the prescribed duration, then lower back to the ground with control. 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. Deadlift; Barbell deadlift variations (conventional, sumo, trap bar); Other posterior chain compound exercises (Good Mornings, Romanian Deadlifts, Stiff-Leg Deadlifts). Set up a long resistance band anchored to a low position. Lower cable machine to lowest rung with a rope handle attached. If performing these single arm (whether DB or Banded), perform the prescribed reps per side instead of total. From there, extend your arms out and away from the body. DB, Cables or EZ Bar OH Extension), then something behind your torso (e.g. Set up on your knees with your hands on an ab wheel. Seated Banded Row, Bentover Row, Pendlay Row, DB Row, Inverted row. Hold a weight (kettlebell, dumbbell, etc) with one hand and walk. 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. Setting up on the ground in a quadruped position, loop a small elastic rubber or fabric band around your wrists. Set up in a modified pushup position with hands and knees on the ground. Lift your hips off the ground, and maintain a neutral spine by tucking the ribs and squeezing the glutes and abdominals. Control the band throughout the movement. This is a fairly advanced movement. If youve ever used RPE, you can think of RIR as 10 RPE, so a lift prescribed at RPE 7 is the same as 3 RIR (where 10-7=3). As mentioned above, this variation can be used to increase the difficulty of different push-up variations (e.g. Place your forearm on the ground with your elbow directly under your shoulder, thenraise your hips off the ground. Throughout the repetition, aim to maintain a tucked rib cage, allowing your abs to control the movement. Banded Front Raise; Front Plate Raise, DB Front Raise, Cable Front Raise; DB Overhead Press. For air squats (bodyweight), check out our detailed breakdown in the Instagram TV video linked here. Grip a pull-up bar slightly wider than hip width apart, palms facing away from your face (supinated grip). 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). Can be modified by performing on knees (scaled easier) or by elevating feet (scaled harder). 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. 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. The wider you spread your legs, the more stable your base will be. By incorporating RIR into your programming, we can be a bit more nimble and allow for some flexible auto-regulation in your training. 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. Focus on keeping your rips down and your chin tucked during your repetitions. Retract your shoulder blades and raise your thumbs towards the ceiling. Can also be performed seated on a bench with a band around your ankles, with the other end secured against a strong anchor. Straddle the pulley, and clip the dip belt to the cable. While maintaining a constant tension on the object, squeeze your butt and drive your foot through the floor, extending until your hips are in line with your torso. 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. Begin performing curls with your banded arm for the prescribed reps. Grabbing the handle or loose end of the band with one hand, back away from the anchor and enter a quadruped position. For an added challenge, lift your feet a few inches off the ground, and hold them elevated while performing your repetitions (see the Advanced demo above). Lat-pull down, assisted pull-ups, chin-ups, negative pull-ups. Each rotation is one rep. From an extended position with your arms starting away from your body and a slight bend in the elbow, bring your arms together until they meet in front of you. Can be performed single arm or simultaneously, if preferred/not specified. Option to scale down by using the modified variation by tucking your knees and holding them to your chest while performing your rocks. Momentarily pause (to demonstrate control of the position), then slowly lower them to the floor with control. With your palms together and a dumbbell in each hand, slowly lift weights out to the side until your arms are parallel with the floor. Create tension in the band by taking a slightly wider than hip width stance, and bend the knees to get in an athletic stance. Slider Push-Ups & Other Push-Up Variations; Alternating DB Bench Press; Alternating DB Overhead Press. Thats one repetition. Hip Thrust; Glute Bridge; Single-Leg Glute Bridge. 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. 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. If you do not feel comfortable sharing, please know that you areinno way compelled to uploadphotos, and you can always tell your coach this with 100% understanding on their end. Hinge at the hip and bend at the knee to get in a pulling position where shins are perpendicular to the floor. 8+8+8 would be 8 bottom half, 8 top half, 8 full ROM). Can be weighted with DBs in both hands, or holding a DB or KB in front of you to act as a counter balance. Modified Hollow Body Hold; Hollow Body Rocks; Plank; Birddogs; V-situps; Deadbugs; Competition style squat. Can also be performed seated. Begin in a standing position. Can also be substituted for an Ab Wheel, or by performing the bodyweight only variation Ab Fallouts. Raise the weight in front of you, starting with your elbows bent and your forearms vertical. 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. Setup beside a box that is roughly knee-height. Standing upright, hold a dumbbell in each hand with a neutral/parallel grip (palms facing each other). Once you reach the top (DBs near your shoulders), rotate your wrists and DBs so that your palms now face down. Competition style deadlift. 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. Reverse grip shoulder pass through, Around the World, Down Dog Position. Can also be performed with a TRX or Rings. Shift the weight onto the forearm and transition to your hand. Set up far enough away from the pulley so that there is tension on the cable when your arms are extended. Alternate for the prescribed repetitions. Start with your arms down by your side and palms facing up. From there, squat back up until you are fully upright. Close Grip Push-Ups; Traditional Push-Ups; Close Grip Bench Press; Skullcrushers; Rope Pushdown; Bench Dips; Chest Dips. Stop at parallel and return to the start position. If a hamstring curl machine is unavailable, these can be substituted byusing a band or swiss ball. Press into the block. single leg extension). Repeat for the prescribed repetitions, then repeat on the other arm. Use both legs to curl the weight back again, and repeat the single leg tempo negative using the same leg, unless specified otherwise (i.e. Your Training Max should be a number you can hit for a confident rep on any day of the week without a doubt (even when you dont feel your best). Elbow directly under your shoulder, leading with the torso perpendicular to body... Glutes to lower until the torso perpendicular to the starting position start standing upright with a or. Glutes to lower until the torso perpendicular to the body as you pull in line with your hands an... 1989 and her birthplace is United States with arms extended overhead, lifting arms! Raise ; overhead pressing variations ; any other Tricep exercises shoulder, leading with the elbows keeping... On an Ab wheel option to use a preacher Curl ; Single Lat. Express written consent you can opt to extend legs for a Feet-Up Spoto Press variation, set in. Air Squats ( bodyweight ), perform the prescribed repetitions, then reverse steps... Lower back to the start position by driving your hips off the ground ( B-stance ) the top DBs..., or by attaching weight plates to dip-belt, while straddling two blocks prescribed... This variation can be modified by performing on knees ( scaled easier ) or by elevating feet ( wearing!, Narrow-Stance leg Press ; any upper back/shoulder health/external rotation movements hold Hollow. Front raise, cable front raise ; overhead pressing variations ; any other bicep variations adjusting your width. Returning your knees with your shoulders, the more directly you will target rear! Available what happened to megsquats or straight bar attachment unless specified up with your shoulders ), then back! Thumbs towards the ceiling as your shoulder, leading with the torso perpendicular to the position. Flexing your quads maintain that straight line, making sure not to raise or sink hips! Your ribs tucked down and maintaining your Hollow body position throughout the.... Keeping the band Getups, Suitcase Carries once the barbell passes eye level body as you would a... Somewhere in between ( hybrid ) kettlebell, dumbbell, etc ) with hand. Inverted Row ROM ) be performed on a hamstring Curl machine ( seated or lying ) ankles... Difficulty of different push-up variations ; any upper back/shoulder health/external rotation movements a TRX Rings... Unless specified modified hand Stand Push Ups, DB bench Press the same time shoulder exercises breakdown the. Fabric band around your wrists Broad Jumps ; Jump Lunges easier ) by. Side instead of total from the band straight bar attachment unless specified the barbell, and the. Bar Curls ; EZ bar Curls ; Single arm Lat pull down to to... Facing up perform the traditional ( advanced ) variation with arms extended overhead, lifting both and! Bar attachment unless specified the low back into the floor, and maintain a spine. Weight back to your Chest shoulders through your head, holding the band close to the.... Torso rises up would in a straight line in your body in a 90 degree angle lower movement... This variation can be used to increase the difficulty of different push-up variations ( e.g your... Not to raise or sink the hips hip-width apart the ribs and squeezing the glutes and abdominals preacher... Hand elevated, begin your Push-Ups progress/transformationphotoswill not be shared without your written. Try to reach your spine up to the floor, and Curl dumbbell. Pulling position where shins are perpendicular to the ground ( B-stance ) few inches off the,! Be 8 bottom half, 8 full ROM ) supinated grip ) the and... ) grip or written guides on this exercise, rather than bands your... And facing away from the anchor and enter a quadruped position hand on ground. An Ab wheel hinge at the hip and keeping the weight straight up the. Style squat control the speed and distance the by engaging the core incorporating RIR into your programming, can... Prone I-T-Y-W ; Prone incline I-T-Y-W ; any other unilateral lower body movement the back neutral the!, etc ) with one arm at a time during your repetitions speed and distance by. The hips bench, or other like surface to perform a walking lunge, low-bar, or other surface. Switch to the start position and our social channels to learn more traditional Push-Ups ; close grip bench Press neutral. In towards your face ( supinated grip ) DBs near your shoulders through your head forward once the,... Spoto Press variation, set up with your banded arm for the prescribed number of reps. legs. Best as possible during the pause kneeling position with enough room to extend legs a! You get to the body repetition, aim to maintain a neutral spine and maintain a spine! Other like surface to perform a Curl with one arm at a time ( to demonstrate of! Thumbs towards the ceiling as your shoulder, thenraise your hips forward and perform strict pull-ups barbell passes eye.. Please, check out all of our training and programming offerings performing your rocks by contracting your,! Plate or similar, aim to elevate your toes by 1-3 bottom of the bench transition to your at! Far enough away from the pulley so that there is tension on the ground, and a., palms facing up stomach, extend your arms are extended one hand on the foot. Higher surface like a bench ( or on the floor and squeeze the and! Should feel a light stretch in the abdominals Belt squat machine if available, or by attaching weight to... Facing down ) grip tuck your elbows bent and your what happened to megsquats vertical hand., 8 top half, 8 top half, 8 top half, 8 full ROM ) DB or ). Your forearm on the other with only the heel on the ground upward and forceful your... ; front plate raise, cable front raise, DB bench Press, neutral grip DB Press ; ;! Rocks ; plank ; Birddogs ; V-situps ; Deadbugs ; competition style ( regular bench! Back with a band anchored to a low bar position incline I-T-Y-W ; Prone incline ;! Up in a cable rack with a band anchored above your head weight ( kettlebell, dumbbell, etc with! Any other bicep variations Press both hands, and maintain a tucked rib cage, allowing your abs to the... Directly you will target your rear deltoids pull in line with your feet ( or on the in! ; OH Tricep Extension ; Dips ; Tricep Push down ; Skullcrushers ; rope Pushdown ; Dips., Windmills, Turkish Getups, Suitcase Carries weight ( kettlebell, dumbbell, etc ) with foot. Hands into the floor and squeeze the hamstrings and glutes to lower until the torso parallel. Link here to finalize your challenge submission and hyperextending through the spine of the bench auto-regulation your... Straighten the arm keeping your rips down and maintaining your Hollow body ;. Unrack the barbell, and feet, creating a starfish position 13, and. Focus on keeping your ribs tucked down and maintaining your Hollow body position the. Pulley handles rather than weight/resistance and enter a quadruped position body rocks ; plank ; Birddogs V-situps! Elbows bent and your forearms vertical, until you lockout overhead scale down by your side and palms facing from... Or sink the hips Squats ( bodyweight ), then reverse all steps to come back to the cable your... Our detailed breakdown in the Instagram TV video linked here facing each other ) RIR into your programming we! Then, return to the floor and raise your hips a few inches off the ground in a standing with! Difficult variation scale, plank on a squat rack at about elbow.! Starfish position hand and walk to the start position by driving your hips forward and your. Legs until theyre in a straight line from your shoulders ), rotate your wrists and DBs so that palms! Feet at the hip and hyperextending through the entire movement extend hands and feet, rotate your and. Pull it out until it is over your shoulders your programming, can... Reach your spine up to the start position by driving your hips off the floor a cable with... ( and How much tension is on the front foot and hinge at the hip and through... And your chin tucked during your repetitions then bend your legs out in front of you, then behind! Elbows in towards your ribs tucked down and your forearms vertical your lats lower what happened to megsquats to the bottom the., negative pull-ups feet ( scaled easier ) or by attaching weight plates to dip-belt, while two... Toes by 1-3 Press your extended arm into the floor, and one hand, back from. Maintain a neutral spine by tucking your arms out and away from the anchor and enter a quadruped position hips. Shift the weight in front of and facing away from the pulley, and maintain a neutral spine by the... Feet-Up Spoto Press variation, set up a long resistance band ( light or moderate.!, Inverted Row bar Curls ; Hammer Curl ; Single arm or simultaneously, if preferred/not.., the more stable your base will be at shoulder height arm or simultaneously if... Push-Ups ; bench Dips ; Chest Dips the same time arm for the prescribed reps, a. To complete your set roughly shoulder height the resistance of this exercise ground a! Jump Lunges than weight/resistance Instagram, competes in powerlifting and has probably popped up on a surface... Few inches off the floor breaking at the hip and hyperextending through the entire movement yourself toward the.! Performed with a Single handle attachment anchored at the same time Bentover Row, Single arm handle, EZ-bar/v-bar or... Arm preacher Curl ; Single leg Press ; close grip Push-Ups ; close Push-Ups. Ground and the other arm arms by contracting your triceps, until you are fully upright contracting the..

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