Once you’ve unracked the bar and gotten in position, you’ll begin your descent. Use a preacher curl setup, an incline bench, or other like surface to perform a curl with one arm at a time. Slider Pike, Slider Fallouts, Planks; Hanging Leg Raises; L-Sit. Bring both feet, bending the knee and hip. From there, extend your arms out and away from the body. Can also be performed with a light resistance band. 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. Do your best to maintain an upright torso and avoid tilting, leaning, or twisting. Press yourself the the end of the range of motion, pause for one second and return to the start position. By doing so, the load is displaced in front of midline, requiring a stronger upper back and quadriceps to ensure an upright torso and positioning. Lat Pull Over (DB or Cable); Vertical Pulling movements (Pull Ups, Chin Ups); Horizontal Pulling movements (DB Rows, Barbell Rows, Inverted Rows, Chest Supported Rows, etc. Descend back to the start position and repeat. In a split squat position with front foot supported on an elevated surface (aim for 2-6″) and with weight loaded (barbell on back, goblet position in front, or one dumbbell in each hand), sink into lunge position on front leg and press into the foot to stand back up. Complete the hip thrust with both legs, then at the top of the rep, extend one leg. 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. You should feel a light stretch in the abdominals. Continue pulling until your chin passes the bar. We recommend a Glute Ham Raise as a great substitute, or any other hamstring curl with a slow eccentric (negative), such as slider hamstring curls. We help you gain control of your nutrition while our team of certified coaches builds a custom program that fits your needs. Remember, the goal here is to increase blood flow and prepare yourself (both mentally and physically), not exhaust yourself before even beginning your retest. Press yourself the the end of the range of motion, pause for one second and return to the start position. For the Lateral Step Up variation, stand beside a box with one foot on the floor and one foot on the box. Lower the bar to your chest with control (aim to tuck your elbows a little bit closer to your torso than a normal bench press) and press back up to lock out. 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. In the Forward-to-Backward variation, perform one lunge forward, then press back up and step back straight into a reverse lunge — that is one rep. Continue for the prescribed reps. Split squat variations; Lunge variations; Step Ups; Any other unilateral lower body movement (single leg press, single leg glute bridge, etc.). Lower and repeat for reps. For 21’s, perform these as 7 partial reps through the bottom half of the range of motion, 7 reps for the top half of the range of motion, then 7 reps as full range of motion — this is one set. Sitting on the floor in front of a bench, roll the bar so it is over your hips. If a lifter does opt out of taking the “gold standard” grip, he/she should be aware of the failure to do so suggests mobility issues, which could be a larger issue and should be addressed, regardless of sport. Set up as you normally would (with feet roughly shoulder width apart). This is a core strengthening and activation movement, and your focus should be on maintaining flat shoulders and hips throughout the movement (avoid tipping). Starting with feet together, take a step forward and perform a lunge. Perform for the prescribed repetitions, then switch sides and repeat. Scap Pull-Up on Lat Pull Down machine; Cable Lat Pullover; Scap Push-Up. Modified Clapping Push-Up Demo Shins should be close to perpendicular to the floor at the start of the pull. You should feel this primarily in your hip adductors (think inner thigh or groin), and if not, try adjusting your pelvis relative to the floor (rotating your hips down towards the floor more). Squeeze your butt and drive your feet through the floor, extending until your hips are in line with your torso. 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 bench press-width apart. Glute bridge variations (banded, single leg, etc. Box Squat Stop at parallel and return to the start position. Set feet in a b-stance by placing one foot flat on the ground, and the other with only the heel on the ground. Use your elbows to push your body back, maintaining the plank position the entire time. Grip a pull-up bar slightly wider than hip width apart, palms facing away from your face (supinated grip). When you feel warm and ready, let’s perform our retest. Perform single arm curls using an handle attachment and a cable machine. Lie face down on a bench with legs hanging off the bench. If you do not have access to a cable system, you can perform the same movement with DBs, focusing on arm position relative to your torso. That could be a paused high bar squat (as demoed above), front squat, close stance leg press, or another quad-dominant squat variation). While this varies person-to-person, the most comfortable position in the front squat is typically a more narrow stance. Examples linked above (banded, Lying DB weighted, Bridged Towel Hamstring Curls, Nordic Curls); Other hamstring focused exercises (Glute Ham Raise, Romanian or Stiff-Leg Deadlift, etc.). We’ve been working on a few different options to try and provide as many resources as possible (these will be included in the Notes section on your programming page over the coming weeks). Control your slow negative and keep your back flat. For the single arm banded OHP, set up similar to the regular banded version, but use just one hand to press against the band. moving from the bottom stair to a second stair) and complete the prescribed reps here. 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. Then with control, return them to their starting position. Split Stance/Single Leg RDL, Single Leg Press, Split squat variations, Lunge variations, Single Leg Hamstring Curls, other unilateral lower body work. Raise hips off the floor until your body forms a straight line. Pause in a stable position when you land, then stand up fully to ensure you are stable. Option to use a rope, single arm handle, EZ/v-bar, or straight bar attachment unless specified. Start in a plank position and bring one foot at a time as close to the same side hand as possible. Laying on your back, raise arms overhead and extend hands and feet at the same time, trying to reach them together. Perform squats to depth while keeping an upright torso with bodyweight or with a light kettlebell. For both close grip and diamond push up variations, aim to keep your elbows close to your body through the rep, placing more emphasis on your triceps. Any barbell squat variations (low bar, high bar, safety bar); Lower body compound movements or machines (hack squat machine, smith machine squat, hip thrust, goblet squats, etc.). Bend elbows to descend the torso, hips and chest to  lower, coming close to touching the ground. Descend into a squat, and as you progress through your range of motion, the band will pull your knees forward. Use your leg to prevent your upper arm from moving or swinging, avoiding momentum. Other quadriceps focused exercises (goblet squat, leg press, etc.). Minimize forward lean of the torso, which will force greater loading on the quadriceps. Lift the implement up and over your head. Option to scale down by using the modified demo linked above (moderate) by keeping your hands down by your side rather than overhead. Initiate by either walking your hands forward, or pushing the sliders forward away from your thighs. To better target your glutes, set up on a GHD or hyperextension machine and actively round the upper back. Bring one foot at a time in, bending the knee and hip. If you’re not too sure, we recommend not trying to overthink things. Slowly and with control, lower your hands in a circular motion as far as comfortably possible. Stand and hold a barbell with an underhand grip, palms facing away from your body. 3x [3+3+3] Cluster @ 80%, Resting 20sec Intra-Set, 3min Inter-Set. Retract your shoulder blades and raise your thumbs towards the ceiling. Cluster sets allow us to overreach intensity, using a heavier than average weight for a given rep range (you may be able to work up to a 5RM weight and perform 6 total reps via Clusters of 2+2+2). The front squat teaches you to keep your chest up and extend/arch your … The front squat uses lighter weight! Start in a plank position with sliders, paper plate, or towels on each foot. 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. Switch opposite arm/opposite leg. Switch sides and perform same exercise with opposite arm and opposite leg. Moving your feet closer to the bench and bending your knees (as demonstrated) will scale this easier. More than just exercises, this involved balancing fatigue and volume accumulation, developing skill proficiency and ingraining movement patterns, developing a well-rounded and resilient body, and much more. Can be modified by performing on knees (scaled easier) or by elevating feet (scaled harder). Don’t sweat it! Start with your arms down by your side and palms facing up. Each day and week of training will be prescribed relative to this baseline test. Side Plank: Get into a side plank position and hold for 7-10 seconds, then lower back to the ground with control. See the demo link above for more detail, as an example of 3+3+3 Iso-Hold Lateral Raises. Lift the weight straight up toward the chin, leading with the elbows and keeping the weight close to the body. If you are unable to maintain hand position on the bar, you can use lifting straps to hold on to the bar as shown here, or use a cross arm position with your right hand supporting the bar on your left shoulder, and vice versa. Perform a single arm lat pull down, aiming to pull your right elbow in towards your right hip while keeping your torso upright and holding the rest of your body as steady as possible. Front squat, Goblet squat, Belt Squat, Narrow-Stance Leg Press. Aim to maintain a neutral spine and create a straight line from your feet through your head. Perform this movement for the prescribed number of repetitions, then bring your arms out to the side, externally rotating your arms and making a “T” with your body. Note, many lifters may be limited by upper back and core strength during higher rep front squat training. Can be weighted with DBs in both hands, or holding a DB or KB in front of you (arms extended, weight at belly-button height) to act as a counter balance. Try to pick a box where your elevated leg has no more than a 90-degree angle at the knee at the deepest position. That means we’ll tell you exactly how and when to increase your Training Max and make real progress. Put your weight on the front foot and hinge at the hip and knees to squat. Facing a cable machine, set the pulley at or above your shoulder-level and use a rope or split handle attachment. It can take months and/or years of dedicated training for many lifters to get their first pull-up. After completing these reps, immediately drop to Position 2, lowering your feet to the floor and complete the prescribed reps here (or to failure again, if prescribed as an AMRAP). Grip a pull-up bar at shoulder width apart, palms facing towards you (pronated grip). Control your pace and do your best to keep your hips and shoulders square and balanced despite the resistance. Continue for the prescribed number of repetitions. Squeeze your butt and drive your foot through the floor, extending until your hips are in line with your torso. By starting with a more conservative Training Max, you will better set yourself up for long term progress as intensities climb, and ensure that you can still complete the planned work on even the worst of days while pushing for new PRs when things feel great. Option to use a rope, or straight bar attachment unless specified. Lower down and repeat for the prescribed reps, then switch legs and repeat. Don’t reach your hips back, instead work to shoot your hips straight down between your feet, Once you hit depth, focus on driving your elbows up and out to prevent flexion in your back, Focus on your breath and bracing properly. Incorporating more advanced time under tension training protocols can further the hypertrophic effects of front squat training. Advanced: Start in a feet elevated push-up position (Position 1). Descend your torso back until you’re roughly 45-degrees off the floor (think half-way through a sit-up). Do not completely lockout knees, but take note to keep legs more intentionally straight. Hold a wall or squat rack for balance if needed. Front squatting is essential to improving … For walking lunges, as you come back up, bring your rear foot forward to meet your front foot. For standing DB OHP, set up in a stance shoulder-width apart, clean the DBs up to your shoulders, and press overhead. 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. Repeat for 3-8 repetitions (each rep is a 5-10 second long hold), then relax and switch sides. Alternate by crossing your training leg over and then under your leading leg for the prescribed time, distance, or repetitions. That is one repetition — repeat until you’ve completed the prescribed number of reps. DB Windmill, Turkish Getup, Half Turkish Getup, Russian Twist. After all… If your first session was hard to the point of failure, how are you supposed to build momentum and actually progress from there? Set up as you would for a traditional bench press (unless specified otherwise, e.g. Start on the floor in a quadruped position (hands and knees down), with your arms shoulder-width apart. Attach a band to the bar and fixed behind you to scale this movement easier, and a band to the bar fixed in front of you to scale this movement harder. That’s one of the biggest benefits of following Stronger by the Day over the long term, as every week of training builds on previous weeks. Maintain tension during the pause, and drive back up to complete the rep. For a Feet-Up Spoto Press variation, set up with your competition style (regular) bench press grip. You can also perform these with a band as demonstrated below: Single Arm Banded Curl Demo (alternative setup). If space is limited, perform these moving forwards and backwards rather than down a line. Keep the upper arm stationary and curl the dumbbell while contracting the biceps. Set up with your feet shoulder width apart, toes pointed forward. Focus on squeezing and flexing your biceps as you resist the band tension, holding for the prescribed time. First things first, you want to set your bar up on the rack. Without moving your upper arm, hinge at the elbow and press down in a controlled manner, then reverse the movement and return the weight to the start position. DB Bench Press, Machine Chest Press, BB Bench Press variations; Subs for Close Grip or Diamond Push Ups include more tricep dominant exercises (Skullcrushers, Rope Pushdown, Dip variations, etc). This is one of the most challenging positions to get into, as it can cause some discomfort on your throat. Can also be performed with a band if cables are unavailable, by attaching your band to a higher anchor point and/or tilting your torso forward. Holding a dumbbell or kettlebell in front of your chest, perform squats to depth while keeping an upright torso. Grab the … Lower the weight down to parallel to your head by isolating the lats, and return to the start position. Hook your fingers in an underhand grip just outside your shoulders and push your elbows up. The back foot should support like a kickstand. Start standing with hips and shoulders square. Press shins into the floor to return back to start position and repeat. Get in an upright seated position with a dumbbell in each hand. Rather than placing your feet on the floor, bend your knees and place feet flat on the bench to remove your leg drive and place greater emphasis on your upper body pressing muscles. Once your torso is near parallel to the ground, reverse the movement and return to an upright position. Repeat for the prescribed time or repetitions, alternating legs each repetition if preferred. Bodyweight alone is often challenging enough, but you can also hold light weight plates or DBs in your hands for an added challenge. For an advanced version, you can perform this with a DB or KB in your hands as a goblet style Spanish Squat. Unrack the barbell and walk out from the rack. Post a link to your new Instagram video next to your name at this link here to finalize your challenge submission. Squeeze at the glutes and focus on pressing your pelvis into the pad as you raise your torso and pause at the top. Keep the torso as upright as possible and continue to keep the elbows high throughout your repetition. Seated DB OHP; Standing DB OHP; Barbell OHP; Viking or Landmine Press; Machine Shoulder/OHP; Front Plate Raise. Lie flat on the ground with a dumbbell in one hand. Raise your head a few inches off the ground and hover the extended leg at the same time. Can also be programmed as a hold, in which case you would maintain your top position for the prescribed amount of time. Place your hands on the edge of a bench and shoulder width apart. For full squat tutorial, see our Extended Video Library or written guides on this movement. Repeat for the prescribed repetitions. Holding this deep squat throughout this keep this a challenging variation. 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. Any other cardiovascular movement that helps you raise your heart rate,increase blood flow, and provide a dynamic stretch. Can be performed standing, seated, or chest supported (as shown in the prone incline version demo above). Soften the front knee slightly. 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). On cable pulley, choose a single handle attachment at a high position on the pulley. Hip Adduction Machine; Copenhagen Plank or Raises; Goblet Squat with Adduction. Raise the hips into a bridge, then sweep your extended leg under onto your knee. 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. If you entered our challenge for prizes, don’t forget to film your retest set! Standing facing the cable machine, grab the bar with an overhand position at shoulder width apart or wider. Once you’re strong at Back Squats, you can add Front Squats for variety. The back foot should support like a kickstand (we recommend only using the ball of your foot for balance), with most of the weight should be on your front leg. Keeping the upper arms stationary, and curl the bar forward and up while contracting the biceps. Slowly lower down on 1 leg. DB lateral raise; Overhead Pressing variations; any other shoulder exercises. If your prescribed variation is unassisted pull-ups or weighted pull-ups, perform some sets with reduced reps or weight. With a dumbbell in each hand, bend at the hips so that the chest is parallel to the floor. Tip: To find a good starting position, try facing your hands forward and poking your delts with your thumbs (as demonstrated below), then line the bar up directly in front of the middle of your palms. Lie on your back with one knee bent and the other extended on the floor. Control the weight to return to the start position. You can opt to extend legs for a more difficult variation. Pause at the bottom of the squat, maintaining tension in the legs and lower back and keeping position throughout the pause. Extend your free hand out to your side for stability, or use a rack or piece of equipment to press into. Initiate by pushing the bar/roller forward away from your thighs. Lie on your back with legs extended. If comfortable at a slower pace (marching), a skip can be added in between steps. 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. Once you get to the bottom, drive back while squeezing and flexing your quads. 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. 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). Return the start position and repeat. Keep constant tension here, and try to avoid resting the plate on your thighs at the bottom. Competition style deadlift. In the alternating version, perform these with your left arm and right leg together, and your right arm and left leg together. The front squat can be done with in higher training volumes to build muscle mass and core strength. Maintain an extended arm position and raise the plate from in front of your hips/thighs to up over your head. Place hands out to the side for support. I think my Training Max is too light! Reverse the movement and return to the bottom of the good morning, and then fully standing. Single leg RDL, Single Leg Press, Split squat variations, Lunge variations, Single Leg Hamstring Curls, other unilateral lower body work. Tricep push-downs; OH Tricep Extension; Dips; Any other tricep exercises. Do your best to maintain an upright torso and avoid tilting, leaning, or twisting. Lower yourself toward the ground as far as possible, keeping the 90 degree angle. Single arm fly and cable crossover variations. Cluster sets are a training method that incorporate intra (within) set rest periods between prescribed reps. For example, programming may call for: In this example, you would perform 3 reps with 80%, rest 20 seconds, perform 3 more reps, rest 20 seconds, perform 3 reps, then rest for 3 minutes before repeating 2 more times (3 total sets). Think about pushing the feet through the floor while keeping the barbell as close to your body as possible. From a full hang, draw the scapulae (shoulder blades) down and together, raising your body slightly. Can be completed with back support on an adjustable bench press or without. When the bar reaches your waist, pause and control the movement back to the starting position. Set up just behind a Barbell, KB, or DB with a wide stance (feet externally rotated) and hands inside of your legs. Since we all have different experiences and starting levels of pull-up strength, you will first need to conduct a baseline test to ensure our progression is appropriately scaled to your starting point. Slider Fallout Demo Here The Zombie front squat is essentially a front squat with no hands. If you are uncomfortable performing a full clap in between reps, you can try a plyo push-up, or modified plyo push-up. While maintaining extended arms, bring the handle/band up to roughly nose height with control. Start with something in front of your torso (e.g. If your hands were already elevated in position 1, elevate further (e.g. This will give us a starting point. If your initial baseline test was for max reps (either bodyweight or weighted), aim to beat your total rep goal from your baseline test. 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. 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