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. Continue descending until you can reach the KB with your closest hand. 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. The asymmetric loading of this movement will try to pull your body out of position in lateral flexion. Hold the position for 5-10 seconds, then lower back to the ground with control. Aim to keep your flat foot shin vertical throughout the repetition to better target your glute on the flat foot side. Can be performed with DBs, KBs, or a Barbell. Slide your foot back and across your other leg, while bending the front knee and hip. You should have a straight line from heels to knees to hips to shoulders. 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. Maintain tension in your core and brace your abs. 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). Push upward on the sled, unlock the safeties, and lower the sled to a comfortable depth. 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. 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. ), but could be prescribed for different rep ranges. Rather than fully contracting and reaching a tall, upright position between steps, perform a partial split squat repetition (this is the pulse), thentake the next steps while maintaining the low, engaged position, as if there were a low ceiling. Control the bar throughout the movement. This exercise can be scaled easier by substituting the barbell for another weight implement (DBs or KBs), or performed bodyweight. For Level 3 and Level 4: take 50% of your baseline test (max pull-ups or weighted pull-ups) and complete 4 sets of that amount of reps. For example, if you completed 6 reps, then training calls for 4 sets of 3 reps. For weighted pull-ups, use the same added weight that you used to perform your baseline test for each session. Perform these with an overhand grip unless specified otherwise, such as neutral grip or supinated (underhand) grip. Then, lie on a bench (or on the floor) in front of and facing away from the band. Stand up straight, with a long resistance band looped around your feet and holding the loose end with one hand. For the L-Sit Walk variation, press both hands into the floor and raise hips and inch hips and heels backwards. Continue dipping down until your shoulders are at or below your elbows, as comfortable, then press yourself back up by straightening your arms until you are back at the top. 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. Lift your hips off the ground, and maintain a neutral spine by tucking the ribs and squeezing the glutes and abdominals. Return to start position by pulling up with the hamstrings. 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. Step back so there is some resistance at the top of your split stance position. Start in a quadruped position and curl toes under. Perform curls using DBs or a neutral grip bar. Repeat for the prescribed time or repetitions. Return to the starting position. Do your best to not allow any movement other than rotation here your elbow should ideally not move up, down, forward or backwards. Perform squats to depth while keeping an upright torso and maintaining tension on the band throughout the repetition (so that your knees do not collapse inwards). Laying on a bench, hold a EZ bar above your body directly above your shoulders. Tricep Pushdowns; DB Tricep Kickback; Bench Dips; Skullcrushers. Barbell or DB OHP; Single Arm DB OHP; Banded Front Raises; Banded Lateral Raises; Machine Overhead Press. Tricep push-downs; OH Tricep Extension; Dips; Any other tricep exercises. These can also be performed at home or without access to a DB or KB load a backpack or suitcase with books, shoes, and other heavy items, and walk for the prescribed time. Set up with a long resistance band anchored in a medium- to low position in front of you (at or below waist level), with a slight bend at the hips so that your torso is somewhat leaning towards the band. Can be performed alternating each arm (as demonstrated above) or simultaneously, if preferred/not specified. Begin performing your curls, focusing on squeezing your hamstrings as you pull the ball in towards your hips, all while maintaining the same torso position. Continue for the prescribed repetitions, then switch to the opposite arm/opposite leg. Option to use DB, KB or Cable machine. Starting from an upright position with both feet together, take a step out wide with one leg into a wide stance and descend into a squat while shifting your weight to the active leg. Lift the weight straight up toward the chin, leading with the elbow and keeping the weight close to the body. Reverse the movement to come back to standing, making sure youre again rolling up one vertebrae at a time. If you could almost do an unassisted pull-up during your baseline test, you can also shoot for your first pull-up! 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. You should have a straight line from heels to knees to hips to shoulders. Can also be performed on a Belt Squat machine if available, or by attaching a dip-belt to a cable rack with a pulley set to a low position. DB Curls, Hammer Curl, Cable Curls. Banded Lateral Raise; Prone Incline DB Lateral Raise; Prone Incline Y-Raise; Cable Lateral Raise; Overhead Pressing variations; any other shoulder exercises. Grab with one hand, and perform single arm curls using a handle attachment and a cable machine. Raise the shoulders, head, feet by extending the back and squeezing the glutes. 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. 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. Aim to maintain a straight line in your body, from feet to knees to hips to shoulders. 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). What do I do? As you reach up and extend your arm to grab the band, there should be some tension on the band before you begin your pull adjust further from or closer to the anchor as needed. 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. Set up by wrapping a band around an upright pillar or column, then step into each end of the band so that each end is wrapped behind your knees. You should have a straight line from knees to hips to shoulders. Bend knees and bring forward and tilt the torso backwards. Keep a slight bend in your elbow, and slowly begin descending the weight without breaking at the elbow (as you would in a press). Grab the band with one hands and pull back towards the lower abdomen. Keep your body in a straight line, making sure not to raise or sink the hips. Each day and week of training will be prescribed relative to this baseline test. Return back to the start position, focusing on maintaining that trunk position and pushing your hips through to lockout. 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. Perform these with a slow and controlled tempo for the prescribed reps. 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. Place a Safety Bar in the rack, at roughly the same height as your regular squat rack height (some adjustment may be necessary). With a slight bend in the elbow and your palm facing towards your midline, slowly raise both arms out to the side until your arms are parallel to the floor and your palms are facing down. Maintain your arm and torso position (actively contracting your abdominals), and begin lower one leg down towards the floor. Hinge at the hips and reach towards the floor with your free hand. Lunge variations; Split Squat variations; Cossack squat; Box Step Ups; Any other unilateral lower body exercises. ); 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. Set up with feet wide and hands inside of legs. 3. Complete the hip thrust with both legs, then at the top of the rep, extend one leg. Bend elbows to descend the torso, hips and chest to lower your chest, coming close to touching the elevated surface. Descend from the top to the bottom of a push-up position as normal. Standing upright, hold a weight plate with hands parallel (palms together, hands on either side of the plate). Hinge at the hip with minimal bend at the knee to get in a pulling position. Can also be performed with a cable & rope attachment (or a band) rather than a DB. Using a Bosu ball, set up in a low plank, with forearms on the ball. DB Curls, Hammer Curl, Cable Curls. Since this is a stiff leg deadlift, aim to maintain the angle in your knees and reach depth by pushing your hips back, hinging at the hip and lowering the weight while maintaining a strong, rigid torso position. Press yourself the the end of the range of motion, pause for one second and return to the start position. Complete for the prescribed reps, then repeat on the other side before taking any rest. resistance profile is hardest in the lengthened position for Position 1, and hardest in the shortened position in Position 2). 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. 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. At the end of your hammer curls, youve completed one set or round of this exercise grouping. 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. Begin your rep by contracting your biceps, curling to a 90-degree bend at the elbow, making sure you have tension and resistance from the band. 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. 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. Set up the same as a traditional Banded Front Raise, but hold the weight or resistance isometrically at shoulder height (arms extended) for the prescribed time. Banded Front Raise; Front Plate Raise,Cable Front Raise; DB Overhead Press. 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). Ive seen incredible gains in my strength and muscle composition from following these workouts. Keep the elbow overhead locked out at all times, push the hips back and away from the direction of the toes. Sit on the floor or a seated cable machine and hold a straight bar attachment with a wide overhand grip. 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. 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. Grip a pull-up bar at shoulder width apart, palms facing towards you (pronated grip). Return both feet together, and then repeat with the other foot. Return to the starting position and repeat the process for the prescribed number of reps. Switch legs, and repeat to complete your set. The wider you spread your legs, the more stable your base will be. Extend the arms out past the seat and complete dumbbell curls. Option to scale down by using the modified variation by tucking your knees and holding them to your chest while performing your rocks. OH Tricep Extension (DB/Band/Cable with both arms); Single Arm Cable Push Downs, Single Arm DB Skullcrushers; Single Arm DB/Band OHP. Shaker Cup from the GIF) by one hand. Starting with as straight of a leg as possible 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. Maintain tension in your core and brace your abs. Continue pulling until your chin passes the bar. You can use a tripod if you have one, otherwise just prop your phone up on a chair, bench, table, or stool. 3 sets of 6 reps), hold the position for 2-3 seconds for each repetition before returning to the floor. Wrap a long resistance band under your front foot flat on the floor, and hold each loose end in each hand. Pause at the top of the motion and return to the starting position. Since we all have different levels of experience and technical proficiency (e.g. Programming is always yours to run as you choose, and we arent here to enforce anything. 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). If grip is not specified (e.g. Box Jumps; Goblet or other Front loaded (DB, KB, barbell) squat; Belt Squats; Leg Press or Hack Squat; Leg Extensions. Think about pushing the feet through the floor while keeping the barbell as close to your body as possible. 38 would be 38/arm). Perform your split squat as normal, allowing the band to pull your front knee forward. If your sets feel strong, we encourage you to increase weight before your next set, and reevaluate (and potentially increase) again. Place a block or towel in between the knees. Now that youre in your high plank position, reach across your body with whichever hand is further from the implement, and place it behind where that hand would be set when you return to high plank. Set up a cable machine with the pulley set in the low position, using a rope handle or V-bar attachment. Complete either a strict pull-up, or jump up to hang with biceps flexed, and chin over the bar. Keep your head, shoulders, and butt on the bench and your feet on the floor, while holding a pair of dumbbells one in each hand. Set up far enough away from the pulley so that there is tension on the cable when your arms are extended. Repeat for the prescribed repetitions. Tighten the upper back, brace the core, then pull the bar from the ground up to the hips. Keep a slight bend in your elbow, and slowly begin descending the weight without breaking at the elbow (as you would in a press). For full deadlift tutorial, see our How to Deadliftvideo, our Extended Video Library or written guides on this movement. 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. Can also be performed at home by substituting a KB/DB for a water bottle or small backpack weighted with books or other objects. The closer you are to being vertical, the harder the push up will be. Your goal throughout the entire range of motion is to keep your hips and shoulders facing square in front of you and resist the rotation. Finally, turn away from the camera completely, and hold a relaxed pose for a few more seconds before ending the recording. Perform with both arms at the same time, unless specified as Alternating (demonstrated here). Keep your hands in front of your body to support and catch yourself as you get closer to the floor. Lie on your side with legs stacked and extended. Repeat for the prescribed time or repetitions. Repeat for the prescribed time or repetitions, alternating legs each repetition if preferred. Lower and repeat for prescribed reps. If limited on space, perform as alternating rather than walking. Barbell Curls, EZ bar curls, Alt. Allowing a little bend in the knees is good (not stiff-legged), but aim to maintain that same knee angle as you hip hinge, as opposed to actively squatting or flexing at the knees. Tighten the upper back, brace the core, then pull the band from the ground up to the hips. Setup with an adjustable bench set to a high incline position (45-85 degrees of angle) and sit with your back against the upright. Hanging Leg Raises; Bear Crawls; Side Plank; L-Sit. Start with bodyweight or PVC pipe, and then advance to an empty barbell after regularly programming the Jefferson Curl for 4 weeks. For a Goblet Squat with Adduction, place a block or rolled towel in between the knees. Return to the starting position. We arent trying to go all the way to absolute or technical failure, but we still want to really challenge ourselves and use these as a barometer of our directional progress. Start in a plank position with palms on the floor, just barely outside shoulder width apart and balls of the feet on the ground. Stand upright with your foot pinning down a long band, holding one side of the loose end in each hand. To scale to the most challenging advanced variation, perform Hanging Leg Raises from a pull-up bar with extended legs. On a cable machine, hold the cable in one hand using a rope or single handle attachment. Press into the block. Start lying face down (prone) on the floor or bench. Squeeze your butt and drive your foot through the floor, extending until your hips are in line with your torso. Attach a band to the handles and fixed to an anchor behind you to scale this movement easier, and a band to the bar fixed to an anchor in front of you to scale this movement harder. Squeeze your butt and drive your foot through the floor, extending until your hips are in line with your torso. Can be performed bodyweight or loaded (goblet with a KB, with DBs in each hand, holding a plate, or with a Barbell on your back or in a front rack position). Place your closest foot on the box, and your other foot on the floor. Start in a standing position with your feet roughly hip-width apart in front of a low box. Clamshells, Seated Banded Clamshells, Fire Hydrants, Banded Lateral Walk, Monster Walk. Can be performed on an EZ curl bar, with DBs, or on cables. Begin your rep by contracting your biceps. In an open space, maintain an upright posture (tall torso) while mimicking your sprinting mechanics (knees driving high, arms driving forward) in a march or skip just like in the A-Skip. You should have a straight line from knees to hips to shoulders. Start in a quadruped position. Return to the starting position and repeat the process for the prescribed number of reps. Switch legs, and repeat to complete your set. Attachment ( or a seated cable machine attachment ( or on cables directly above your.... Perform single arm curls using a rope or single handle attachment and a cable & rope (! Bar from the GIF ) by one hand torso position ( actively your. While performing your rocks of and facing away from the GIF ) by hand., pause for one second and return to the starting position and across your other,... And controlled tempo for the prescribed number of reps. 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