Start in a quadruped position and curl toes under. Start by picking a Training Max that is a number you know you can hit no matter what for 2-3 tough reps. Control your pace and do your best to keep your hips and shoulders square and balanced despite the resistance. Then, lower yourself down so that your heels reach below the elevated surface until you feel a light (but not painful) stretch in your calves. Ensure you are set up far enough away from the anchor so that there is tension on the band when your leg is fully extended. Can be performed in place, or inching forward. 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. Start by lying down face up, with sliders or small towels below your feet (or wearing just socks). Hold this position, resisting the weight isometrically for the prescribed time. 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. Once stable, raise one leg off the ground and abduct (move away from the midline of your body), tapping the ground roughly 8-12 away from your starting position without allowing the rest of your body to move. Lift the implement up and over your head. Use your elbows to push your body back, maintaining the plank position the entire time. Aim to keep your shins near vertical throughout the repetition to better target your glutes. 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). With a bit of space in front of you, begin by marching (for warm ups) or running/sprinting (for working sets) in place while driving your heels back to your butt. You should have a straight line from heels to knees to hips to shoulders. stack of textbooks). Start in a plank position with palms on the floor, just barely outside shoulder width apart and balls of the feet on the ground. Lower and repeat for prescribed reps. Bench Dips; Push-Up Mechanical Dropset; Tricep Push Down; Tricep Kick Back; Skullcrushers; BW Tricep Extension. Once you reach a full contraction, pause momentarily to avoid any rebound off the bands elasticity, and return to the start position with control. 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. Perform 7 reps for the bottom half Range of Motion (elbows straight to elbows at 90-degrees), then 7 reps for the top half Range of Motion (elbows at 90-degrees to fully bent), then 7 reps full Range of Motion (elbows straight to fully bent) note that the demo shows 3+3+3. Standing with your back to the anchor, straddle the band, and pull the handles through your legs and lockout the hips by squeezing your glutes. This variation can be performed with a DB, Band, Cables (rope or single handle), as well as standing or seated if not specified. Dont worry even if your first session feels light, we provide instructions on how and when to increase your Training Max from week-to-week based on your performance. Take a moderately (1-4 per hand) narrower grip than your competition or regular bench press grip. Hold a band in with both hands and extend arms in front of you. Maintain that position for prescribed amount of time. Holding this deep squat throughout this keep this a challenging variation. Start lying face down (prone) on the floor or bench. Set up a trap bar on a deadlift platform or other area with clear space. Then, turn around so that you face the anchor and your upper arm is then in front of your torso (position 2), and perform the prescribed rep range. Lie on your side with legs stacked and knees bent at a 45-degree angle. Keeping the upper arms stationary, and curl the bar forward and up while contracting the biceps. If possible, set your adjustable back to a low angle, roughly 15- or 30-degrees (this is usually the first or second notch), as well as adjust the seat so that the front is elevated. Place a short band around both feet. Engage your tricep and push the weight down to straighten the arm. Can be scaled harder by elevating your feet on a bench or unstable surface (bosu ball, TRX, etc.). Engage your tricep and push the weight back to straighten the arm. 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. Repeat for the prescribed repetitions, then repeat on the other arm. Lower and repeat for reps. Barbell Curl, Cable Curls (V-Bar or EZ Bar attachment), Alternating DB curls, Hammer Curl. To scale to the easiest variation, perform on a Captains Chair rather than hanging from a pull-up bar. For the Hollow Body Rock variations, the goal is to maintain your hollow body position throughout the motion while rocking back and forth. Prone Banded Hamstring Curls; Hamstring Curl 21s; 2-Up, 1-Down Hamstring Curl; Glute Ham Raise; Romanian Deadlift; Stiff-Leg Deadlift. The more that you pull in line with your shoulders, the more directly you will target your rear deltoids. Web Design Nottingham. To scale easier, you can either modify your setup (knees down or hands elevated) while maintaining the diamond position, or you can slightly widen your hand width as needed, while still aiming to keep your elbows tucked close to your torso. Sun Salutations; Inch Worms; Runners Lunge; Punter Kicks. Switch opposite arm/opposite leg. Setup with an adjustable bench set to a high incline position (45-85 degrees of angle) and sit with your back against the upright. Perform curls for the prescribed rep range. Stop at parallel and return to the start position. As gyms begin to open back up, we encourage flexibility with programming adjusting exercise order, substituting based on equipment constraints, and breaking up supersets/circuits are absolutely fine if it helps you social distance. Finally, return to an pronated (overhand) grip at a normal position shoulder-width apart, completing the final amount of prescribed repetitions. Grab a handle in each hand, and step forward so there is some tension in each arm. Sitting on the floor in front of a bench, roll the bar so it is over your hips. In a bent over position with back parallel to the floor (or close) and knees slightly bent, loop a long band below your feet with one end in each hand. Set the anchor on the lowest setting and connect handles. 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). Return the the starting position and repeat. Focus on pulling your elbow back behind your torso and squeezing your shoulder blades together during the contraction, and allowing the band to return to a deep and reaching start position, protracting your shoulders and stretching your lats. Dont sweat it! For full squat tutorial, see our How to Squatvideo, our Extended Video Library or written guides on this movement. Lift your hips off the ground, and maintain a neutral spine by tucking the ribs and squeezing the glutes and abdominals. Set up a band in a high anchor or overhead position. Repeat with the alternate leg leading. 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. Face a cable setup with a rope handle attached to a low pulley. A strength program is more than just a routine. Take a step back as well, so that the band is perpendicular to your arm when your arm is extended in front of your chest. Press the palms down to push your body up, activating the chest, shoulders and triceps and returning to the start position. Press yourself the the end of the range of motion, pause for one second and return to the start position. Maintain tension in your core and brace your abs. You should have a straight line from heels to knees to hips to shoulders. Bend elbows to descend the torso, hips and chest to lower your chest, coming close to touching the elevated surface. Lift your hips off the ground, and maintain a neutral spine by tucking the ribs and squeezing the glutes and abdominals. Press the palms through the floor, activating the chest, shoulders and triceps and returning to the start position. Bodyweight alone is often challenging enough, but you can also hold light weight plates or DBs in your hands for an added challenge. Lie on floor with feet flat on the ground. If possible, keep the safety racks engaged. Facing a cable machine, set the pulley at or above your shoulder-level and use a rope or split handle attachment. Once you reach nose height, lower the handle/band to belly button height with control, then return to starting position (chest height). Take short steps by bringing the heel towards the midline, then pushing the foot back out diagonally. Complete for the prescribed repetitions. Set up similar to how you would for a seated cable row with a resistance band anchored at mid-torso height. Set up in a standing position, with a long resistance band looped under your feet and over your shoulders. Can also be performed using Cables and pulley handles rather than bands. MONTHLY $9.99$0.50 per Workout yearLY $99.99, Check out all of our training and programming offerings. Extend your arm overhead, ensuring there is some tension on the band before you begin your repetitions (adjust further from or closer to the anchor if needed). Barbell Curls, EZ bar curls, Alt. Aim to keep your flat foot shin vertical throughout the repetition to better target your glute on the flat foot side. Use a preacher curl station, GHD, machine, incline bench, or other surface to keep your upper arms in a fixed position, and perform a curl. Slowly return your leg to the start position, then perform the same movement with the other leg youve now done 1 rep per side. Reverse the movement by raising the torso and punching the kettlebell back up to the ceiling. She has gained more than 300,000 subscribers there for her workout tutorials and . 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. Repeat for the prescribed time or repetitions. This can also be performed at home without a DB/KB by hugging or holding by the straps a loaded backpack to your chest. Return the start position and repeat. 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 groin muscles of your top leg working hard. Fold at the hip so you are perpendicular to the ground (with your head near the floor) and squeeze the erectors/lower back and glutes to pull the torso up above parallel from the floor. Raise hips off the floor until your body forms a straight line. Continue alternating sides for the prescribed duration or repetitions. Set up with your feet hip width apart and toes pointed forward. Get in an upright seated position with a dumbbell in each hand. Stand and hold an EZ Curl barbell with an overhand (pronated) grip, palms facing down/towards your body. Use an incline bench or row machine setup to support the chest so you can take your lower back out of the movement. Like AMRAPs, ascending sets are a form of autoregulation (something that allows us to adjust training based on individual performance variations day-to-day and week-to-week). Preacher Curl; Concentration Curl; Single Arm Cable Curl; Alternating DB Curl; Hammer Curl; Barbell Curl; Single Arm Banded Curl. Tighten the upper back, brace the core, then pull the KB from the ground up to the hips. For another challenging variation, perform these as Elevated Single Leg Glute Bridge by placing your rooted foot on an stable elevated surface (like a box, bench, or stair) before performing your reps. Better to overemphasize the hip hinge and turn this into more of a Stiff Leg or Romanian Deadlift (both with little if any change in knee angle throughout the range of motion) than to turn this into a banded squat. Create tension in the band by taking a slightly wider than hip width stance, and bend the knees to get in an athletic stance. Initiate by walking your hands forward away from your thighs. Lower and repeat for reps. Barbell Curl 21s, EZ bar curls, Alt. These sets will allow us to use heavier (ascending) weights when we feel good and move well, yet stick with the minimum prescribed percentage on off days, to make sure were making progress and moving forward no matter what. On a cable machine, choose a single handle attachment at a high position on the pulley. 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