Start with something in front of your torso (e.g. The closer you are to being vertical, the harder the push up will be. We are focused on communicating to women that being in the gym doesnt always mean they want or need to be less. The explanations of the exercises (and FAQ!) Pistol Squat, Single Leg Press, Split squat variations, Lunge variations, Single Leg Leg Extension, other unilateral lower body work. 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. Maintain an extended arm position and raise the weight from in front of your hips/thighs to up over your head. 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). Lower back down and repeat. All AMRAPs are prescribed as a percentage of your Training Max. An RPE 7 would be a solid effort, but the set would be less challenging and the lifter would have ~3 reps left in the tank at the end of their set (10 minus 7 equals 3). With a dumbbell in each hand and a slight bend in the elbow, lift one arm out to the side and slightly in front (elbows coming 10-30 degrees in front of your torso) until it is parallel to the floor, and hold this position (an isometric contraction) while performing the prescribed repetition with your other arm. The closer you are to being vertical, the harder the push up will be. Cable Flyes; Banded Flyes; DB Flyes; Incline DB / Barbell Bench Press; Push-ups; Pec Deck Machine. This is an intermediate and fairly challenging movement. Your torso should remain in the same position throughout the repetition. That is one repetition repeat for the prescribed reps. You can also perform this with your feet on a foam roller. She's amassed more than 85K followers devoted to watching her strength-training journey-and that's not even counting her YouTube channel, where she has 88K subscribers. Shins should be close to perpendicular to the floor at the start of the pull. Raise hands to shoulder level. Lower and repeat for prescribed reps. Repeat for the prescribed number of repetitions, then bring your arms out at a 45-degree angle from your body (making a Y with your body. Complete for the prescribed reps, then repeat on the other side before taking any rest. Press into the block. If youre not too sure, we recommend not trying to overthink things it definitely gets easy with just a bit of practice, and its fair game to err on the conservative side. 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. 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. 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. 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. Hinge at the hip with minimal bend at the knee to get in a pulling position. Pronated Grip Inverted Rows (At-Home version); DB Row; Cable Row; Chest Supported Row; Machine Row; Pull Up; Chin Up; Lat Pull Down. Perform for the prescribed repetitions, then repeat on the other side. Engage your abs while pressing your low back into the floor, and hover your feet and hands ~6 inches over the floor. Clamshells, banded lateral walk, monster walk. Can also be performed with a DB. To scale harder, perform with extended legs. We strongly recommend decreasing your max and adjusting back up week-to-week rather than modifying the prescribed percentages, as this approach will give you a more dynamic and personalized re-adaptation rate as you build back up to your previous Training Maxes. With a bit of space in front of you, perform high knees by driving one knee up to wards your torso, then alternate and perform the same movement with your other leg after your first foot touches the floor. Lower the weight back to the ground with control, then repeat for the prescribed repetitions. Lift the weight straight up toward the chin, leading with the elbow and keeping the weight close to the body. Perform squats to depth while keeping an upright torso with bodyweight or with a light kettlebell. Extend your hips into the bridge position. If no plane is specified, perform the variation most comfortable for you. Perform these lying face down flat on the floor or on a bench. From there, (rather than lowering your arms back down to your sides, as you would in a traditional DB Lateral Raise), keep your arms at the same height and bring them forward until your hands are in front of your torso (horizontal adduction, like a DB Flye). stack of textbooks). Bridge up by squeezing your glutes until you are in a straight line, from shoulders to hips to knees to ankles. 38 would be 38/arm). Lie on floor with feet flat on the ground. Aim to maintain a straight line in your body, from feet to knees to hips to shoulders. Set up in a staggered stance, and soften the front knee slightly. 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 slightly wider than shoulder-width apart (aim for 2-4 inches wider than shoulder-width per hand). Place your top leg on top of the bench. Then reverse the movement and return the weight to the start position. 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 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). feet up close grip bench press). Lift your bottom leg up until it touches the bottom of the bench. Widen your stance and angle your toes out until you are in a sumo position. Grip a pull-up bar at or slightly wider than shoulder width apart, palms facing towards you (supinated grip). Plank; Hanging Leg Raises; Bear Crawls; Side plank; L-sit. 20 seconds), or if prescribed as reps (e.g. Wishing everyone all the best in their health, safety, and livelihoods. Initiate by walking your hands forward away from your thighs. The best part of Stronger by the Day is that I feel like I have a coach who knows whats needed to make me stronger, even though we dont have one-on-one contact. Hollow Body Hold; Hollow Body Rocks; Plank; Birddogs; V-situps; Deadbugs; On cable pulldown machine, choose a long handle, and grab with a grip that is noticeably wider than your shoulder width. For walking lunges, as you come back up, bring your rear foot forward to meet your front foot. Set your lower body on a stable surface with your hands on the floor so that youre bent over in a 90 degree position. Control the speed and distance the bar travels by engaging the core. Contract your abdominal muscles and crunch while bringing your torso upright (between 45-degrees and vertical), lifting your feet off the ground with a bend in the knees, and reaching your arms down towards your ankles. Barbell RDLs, Split Stance RDL, Hamstring Curls. Banded Front Raise; Front Plate Raise, DB Front Raise, Cable Front Raise. Lower yourself toward the ground as far as possible, aiming to keep the 90 degree angle. Can be performed with both arms or single arm, as demonstrated above. Cable Tricep Pushdowns; Skullcrushers; OH Tricep Extension; Dips; Any other tricep exercises. Press the palms through the floor, activating the chest, shoulders and triceps and returning to the start position. 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. Lie on floor with knees bent and soles of feet pressed together. 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. Birddog Demo Here, A series of 3 core exercises performed in a row: the Curl-Up, Side-Plank, and Bird-Dog. 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. Take a wide stance and descend into a squat while shifting your weight on the active leg. Focus on squeezing and flexing your biceps as you resist the band tension, holding for the prescribed time. Place one foot flat on the floor (bending that leg at the knee and hip). 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. Place your forearm on the ground with your elbow directly under your shoulder, thenraise your hips off the ground. Any Hamstring Curl or Hamstring Isolation machine; Other hamstring focused exercises (Glute Ham Raise, Romanian or Stiff-Leg Deadlift, etc.). 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). Perform the prescribed number of repetitions, then switch sides and repeat. Maintain this position for the prescribed time. Rope Pushdowns or Skullcrushers), then something overhead (e.g. Have faith in yourself and your progress, and ease back in where you can! In a seated position, hang your upper arm vertically (perpendicular to the ground) and rest it against your inner thigh. Lie down on your back with knees bent and a band around your knees. Press the bar up over the head, pushing your head forward once the barbell passes eye level. To do a goblet squat, get into your normal squat position with your feet slightly wider than hip-width apart, and your core engaged. On a cable machine, hold the cable in one hand using a rope or single handle attachment. To scale / modify to an easier version, perform as an eccentric-only. 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. resistance profile is hardest in the lengthened position for Position 1, and hardest in the shortened position in Position 2). Keep lower leg in contact with the floor. Hold a KB/DB overhead, in the same hand as your upright knee. Hold for the prescribed duration, then lower back to the ground with control. Return to start position. Set up a band or cable pulley with a single handle attachment in a low position. Repeat for the prescribed repetitions, focusing on squeezing and contracting with your biceps to drive all movement movement of the upper arm should be limited, and elbows should remain in generally the same position throughout your range of motion. Set up with a wide stance (feet externally rotated) and hands inside of your legs, with a DB standing vertically between your feet. Setup a long resistance band to a low anchor, and loop the free end of the band around both ankles. To scale to an slightly less easy (intermediate) variation, perform Hanging Knee Tucks from a pull-up bar. Continue in one direction for prescribed reps, and then reverse directions. Think about pushing the feet through the floor while keeping the barbell as close to your body as possible. Keep constant tension here, and try to avoid resting the cable at the bottom. Set up on a calf raise machine (standing, seated, or donkey whichever is available), with your feet near the bottom of the platform, and the balls of your feet firmly pressed into the platform. 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. On cable pulldown machine, choose a straight bar attachment, and hold with both hands using a supinated (underhand) grip. Can be scaled harder by switching your point of contact from your knees to the balls of your feet. Set up in a kneeling position. Perform your flyes by squeezing and contracting your pec in order to bring your arm arm towards the midline, while maintaining a constant slight bend in the elbow. Goblet Squat; Heel Elevated Goblet Squat; Band Abducted Goblet Squat; Front loaded (DB, KB, barbell) squat; Belt Squats; Leg Press or Hack Squat; Leg Extensions. I now have friends in the gym that dont mind helping me and Im not timid to try new things. Start in a kneeling position with your feet anchored (under a rack, a heavy piece of furniture, heavy DBs/medicine ball/plates, or having a partner hold them down). Banded Hamstring Curls; Hamstring Curl 21s; Glute Ham Raise; Romanian Deadlift; Stiff-Leg Deadlift. 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. Do not completely lockout knees, but take note to keep legs more straight. 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. Tricep push-downs; OH Tricep Extension; Dips; Any other tricep exercises. Lateral Box Step Ups; Bulgarian Split Squat; Split Squat; Front Foot Elevated Split Squat; Lunge; Reverse Lunge; B-Stance Hip Thrust; Single Leg Leg Press. 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. Lie on floor with feet flat on the ground and place a small block, foam roller, rolled towel, or similar object between your knees. Unrack the barbell, and pull it out until it is over your shoulders. This is a fairly advanced movement. 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. Repeat. Of course you can! Banded Lateral Raise; DB Lateral Raise; Prone Incline Y-Raise; Overhead Pressing variations; any other shoulder exercises. In the full version, also raise your body back up to the start position by actively contracting your hamstrings. Squeeze at the glutes and focus on pressing your pelvis into the pad as you raise your torso and pause at the top. Raise hips off the floor until your body forms a straight line. Standing facing the cable machine, grab the bar with an overhand position at shoulder width apart or wider. You should have a straight line from heels to knees to hips to shoulders. Then with control, return them to their starting position. Jump Squats; Goblet or other Front loaded (DB, KB, barbell) squat; Belt Squats; Leg Press or Hack Squat; Leg Extensions. Standing close to a wall, loop a small elastic rubber or fabric band around your wrists, and place your forearms against the wall vertically while bending at the elbows 90-degrees. Plank Pull Across is a more dynamic plank variation, and can be performed with a DB or household item (like the shaker cup in the demo). Single Arm Banded Row; Chest Supported Row, Single Arm Lat Pull Down, DB Row. Lie on your back with legs extended. On a Glute-Ham-Developer or hyperextension machine, lock in the feet with the hip pad under the pelvis/lower trunk. 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. Other Modified Hollow Body Hold; Hollow Body Rocks; Plank; Birddogs; V-situps; Deadbugs; Laying on your back, keep your arms down at your sides and extend your legs. Then, turn around so that you face the cable rack and your upper arm is then in front of your torso (position 2), and perform the prescribed rep range. Starting with your arms extended and your body in a straight line (with an engaged core), pull your chest towards the bar maintaining the same straight body positioning and then lower back to an extended start position. Can be further scaled easier by raising from your forearm up to your hand (with a straight arm and locked elbow). Keep constant tension here, and try to avoid resting the weight on your thighs at the bottom. 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. Rather than fully contracting and reaching a tall, upright position between steps, take the next steps while maintaining the low, engaged position, as if there were a low ceiling. 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