Maintain this position for the prescribed time. You should have a straight line from heels to knees to hips to shoulders. Focus on squeezing and flexing your biceps as you resist the band tension, holding for the prescribed time. Stand up straight, with a long resistance band looped around your feet and holding the loose end with both hands. Breathe, brace your core, and repeat. Attach a band to a high anchor point. If training at home, this exercise can be performed on the edge of a strong & stable bench, chair, couch, or coffee table, but we recommend first checking for stability as well as if possible, having a partner or family member spot you and the furniture to avoid tipping. Set up with a band anchored at chest height. Bring both feet, bending the knee and hip. Can you change the exercise order? 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. Cable Lat Pullover; Banded Lat Pullover; Lat Pull Down variations (wide grip, single arm, etc); Pull-Ups, Chin-Ups, Rows. You should have a straight line from heels to knees to hips to shoulders. Now that youre in your modified high plank position, with controlled, intentional movement, lift one hand off the ground and bend at the elbow until that hand touches your opposite shoulder. Glute Bridge; Hip Thrusts; Monster Walk; Banded Lateral Walk. Keep the upper arm stationary and curl the dumbbell while contracting the biceps. Setup in front of a cable machine wearing a dip belt around your waist, and with the pulley set to the lowest position. Begin your rep by contracting your biceps. Lie on your back with one knee bent and the other extended on the floor. This is a three-exercise giant set, intended to be performed continuously with no rest in between exercises. 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. Start on a quadruped position on hands and knees. Engage your abs while pressing your low back into the floor, and hover your feet and hands ~6 inches over the floor. 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. Lift your hips off the ground, and maintain a neutral spine by tucking the ribs and squeezing the glutes and abdominals. Continue pulling until your chin passes the bar. Romanian Deadlift (BB or DB), Stiff-legged deadlift, Good Mornings, Reverse Hyperextensions, Glute Ham Raise. Any Hamstring Curl or Hamstring Isolation machine; Other hamstring focused exercises (Glute Ham Raise, Romanian or Stiff-Leg Deadlift, etc.). Lift the weight straight up toward the chin, leading with the elbow and keeping the weight close to the body. Reverse the movement and return to the bottom of the good morning, and then fully standing. Regular or Modified Push-Ups, 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). 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. Start lying face down (prone) on the floor or bench. 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. Slider Mountain Climbers, Slider Pike, Slider Fallouts, Planks; Hanging Leg Raises; L-Sit. Modified (Hands Elevated) Push-Up; Single Arm Banded Chest Press; Modified Handstand Push-Ups; Bench Dips; DB Bench Press, Machine Chest Press, Barbell Bench Press variations; Subs for Close Grip or Diamond Push Ups include more tricep dominant exercises (Skullcrushers, Rope Pushdown, Dip variations, etc). Taking a half kneeling position (right knee down, left knee upright), grab the handle with the same side hand that is kneeling on the ground. Holding a band (pinned under your feet, or attached to a low anchor), set up so there is light tension in the band while your arms are straight down by your side. Then, return to the start position by driving your hips forward and squeezing your glutes. Set up in a stance with feet shoulder-width apart, standing on a long resistance band (light or moderate). Place a glute band just above or just below the knees. To scale to the easiest variation, perform on a Captains Chair rather than hanging from a pull-up bar. Lower the weight down over your head until your arms are parallel to your head, while maintaining your elbow angle through the entire range of motion, then return to the start position. To scale harder, perform with extended legs. 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. Also known as Spider Curls. Since this exercise is so technically demanding, the absolute load used is less important, Suitcase Walk, Side Plank variations, Turkish Getup, Half Turkish Getup. Grab with one hand, and perform single arm curls using a handle attachment and a cable machine. With a dumbbell in each hand and a slight bend in the elbow, lift 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. To make this movement more challenging while using the same band, try grabbing each end of the band rather than looping the band through itself, or perform these as a Single Arm variation, performing the total prescribed repetitions as reps per side. Standing upright, hold a weight plate with hands parallel (palms together, hands on either side of the plate). Drive yourself upward and walk out from the rack. Set up under a pull-up bar, with a pronated (overhand) grip. We strongly recommend starting with a conservative Training Max as defined above, even if you know your true 1-Rep Max. Keep your eyes on the kettlebell. Lie on floor with knees bent and soles of feet pressed together. Repeat for the prescribed repetitions, lowering with control and touching the ground softly, then repeat on the other side. On a cable machine, choose a single handle attachment at a high position on the pulley. 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. This is one of the most advanced Push-Up variations we will cover, and is very tricep dominant. 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. Set up with the bar above your midfoot (aim for you mid-shoelaces), and get into the start position by reaching down with your arms straight down while hinging at the hip and bending slightly at the knee. Supinated Grip Inverted Rows (At-Home version); DB Row; Seated Banded Row; Pull Up; Chin Up; Banded Lat Pullover; Half Kneeling or Quadruped Banded Lat Pulldown, Supinated Grip Inverted Rows (At-Home Version). It also doesnt get boring because the cycle focus changes over time, leaving more room for sets and reps to be altered and new exercises to be challenged with., So you just hit a squat or deadlift day, and now youre ready to make a killer brunch at home? Hold a rope attachment from a low pulley. Place a Safety Bar in the rack, at roughly the same height as your regular squat rack height (some adjustment may be necessary). Maintain position as best as possible during the pause. 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. Standing Banded Hamstring Curls; Hamstring Curl 21s; 2-Up, 1-Down Hamstring Curl; Glute Ham Raise; Romanian Deadlift; Stiff-Leg Deadlift. For your first time performing a set to a prescribed RPE, your goal should be to establish a baseline, evaluate how things felt on that set, and adjust as needed for subsequent sets or sessions if things felt easier or harder than the description. Start your rep by pulling the handle back towards the lower abdomen. Raise hands to shoulder level. stack of textbooks). If you dont have access to a box, you can perform these onto a sturdy bench, ledge, or stairs. 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. With a handle in each hand, step forward so there is some tension in each arm. Reverse all steps to come back to the starting position. To perform a DB Lat Pullover, lay on a flat bench, hold a dumbbell with arms extended over eye level and a slight bend in the elbow. Modified (Knees Down) Push-Up; Traditional Push-Ups; Single Arm Banded Chest Press; Modified Handstand Push-Ups; Bench Dips; DB Bench Press, Machine Chest Press, Barbell Bench Press variations. Copenhagen Plank; Modified Copenhagen Plank; Modified Copenhagen Plank Raises; Cossack Squat; Side Lying Adduction; Hip Adduction Machines; Goblet Squat with Adduction; Hip Thrust with Adduction. Without lowering the DBs, switch which arm is holding the isometric contraction and perform the prescribed reps with the other arm. Begin by descending into a short dip, then explosively drive up and jump forward as far as you can. These can also be performed with a Glute Emphasis. On a good day, this is a weight you might be able to hit for 2-3 repetitions when just starting out. Hold a band in with both hands and extend arms in front of you, with an underhand (supinated palms facing up) grip . Try to tuck your elbows in towards your ribs as you pull the bar down, better engaging your lats. If you only feel this in your hip flexor (and not at all in your glutes), try rotating your hips so that you are angled down and facing closer to the floor (rather than towards the ceiling). Banded Tricep Pushdowns or Skullcrushers), then something overhead (e.g. To find the starting position, grab both handles and bring them into an overhead press start position (arms bent, out to the side, but elbows slightly forward). Ensure that when seated, your eyes are below the foot-end of the barbell. Your hips should remain at the same height through the entire repetition. Lift your hips off the ground, and maintain a neutral spine by tucking the ribs and squeezing the glutes and abdominals. Box Step Ups, Lateral Box Step Ups, Split Squat Variations, Lunge Variations; Any other unilateral lower body exercises. Fold down as far as you comfortably can. Start standing with hips and shoulders square. Get in an upright seated position with a dumbbell in each hand. Can be completed with back support on an adjustable bench press or without. Banded Lateral Raise; DB Lateral Raise; Prone Incline Y-Raise; Overhead Pressing variations; any other shoulder exercises. Once youve completed all 3 positions for the prescribed repetitions, youve completed 1 set. The body should form a straight line from head to knees. Option to supinate grip (palms facing up) for a reverse or underhand band pull-apart. Can also be performed holding a single kettlebell with one hand, or one kettlebell in each hand. Do your best to keep your ribs down, hips forward, and glutes squeezed (so that your pelvis is stacked under your torso), rather than arching back. Aim to keep your elbow high and your humerus (upper arm) behind your torso, rather than in line with it. With that in mind, we want to think about keeping our entire torso square, with our shoulders in line with our hips. Starting with feet together, take a step forward and perform a walking lunge. 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). These sets will allow us to hit new rep max PRs when we feel good and move well, yet stick with the minimum prescribed reps even on off days, to make sure were making progress and moving forward no matter what. Engage your trunk (focusing on your obliques and transverse abdominis especially) to prevent any movement your hips and shoulders should remain in a square, stacked parallel over top of one another. 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). Start your rep by pulling the handle back towards the lower abdomen. Hold a KB/DB overhead, in the same hand as your upright knee. Focus on minimizing movement of your body, allowing your shoulders and arms to pull the band/rope and using your trunk to resist any rotation or twisting of the torso while the band tries to pull you towards the anchor. Keep constant tension here, and try to avoid resting the cable at the bottom. Start in a standing position and bend down to touch the toes. 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. Stop at parallel and return to the start position. Feet Up Bench Press). Wishing everyone all the best in their health, safety, and livelihoods. Option to scale up by to the modified (intermediate) variation by keeping your hands down by your side rather than overhead. Standing on one leg with knee slightly bent, perform a stiff legged deadlift, extending the free leg behind you for balance. Option to scale up (harder) by extending your feet away from your body, elevating your feet, or adding weight to your lap. Pronated Grip Inverted Rows (At-Home version); DB Row; Cable Row; Chest Supported Row; Machine Row; Pull Up; Chin Up; Lat Pull Down. Keep your body in a straight line, making sure not to raise or sink the hips. Set up just behind a Barbell with a wide stance (feet externally rotated) and hands inside of your legs. Hinge at the hip with minimal bend at the knee to get in a pulling position, and reach down and grab the band. Perform curls for the prescribed rep range. Press yourself the the end of the range of motion, pause for one second and return to the start position. Then, return to the start position by driving your hips forward and squeezing your glutes. Maintaining your position, row the band by pulling it to the lower chest, then return to your starting position. While maintaining a slight elbow angle, pull the band down towards your waist. Barbell OHP; Seated Cable OHP; (Modified) Handstand Push-Up; Overhead Pressing Machines. Start in a quadruped position and curl toes under to press into feet and hands at the same time to raise the knees. Start by facing away from the anchor, and take ~3 steps away so that the pulley is behind your body, and your upper arm is behind your torso (position 1). Slider Pike, Slider Fallouts, Planks; Hanging Leg Raises; L-Sit. 3. Keep ribs down and glutes tucked, being sure not to get into a hyperextended spine position. Once youve completed one round of each exercises, you can then rest (or move onto the next exercise). That could be a paused high bar squat, front squat, heel elevated goblet squat, close stance leg press, or another quad-dominant squat variation). 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. This is a three-exercise giant set, intended to be performed continuously with no rest in between exercises. Plank; Hanging Leg Raises; Bear Crawls; Side plank; L-sit. In these variations, you still press as explosively as possible and even aim for your hands to come off the ground, but you do not move them away from their position under your shoulders between reps. Set up a barbell in a squat rack at the same height as you would for a traditional back squat. What do I do? We recommend taking yourphotosfirst thinginthe morning after youve used the bathroom (but before any food or drink). Aim to keep your shins vertical throughout the repetition to better target your glutes. Lift your hips off the ground, and maintain a neutral spine by tucking the ribs and squeezing the glutes and abdominals. Repeat for the prescribed repetitions or time. Carries are always counted by time, so do not rush. If you do not have access to cables, you can perform these variations with bands. Lower and repeat for prescribed reps. All AMRAPs are prescribed as a percentage of your Training Max. Sit on the floor or a seated cable machine and hold a straight bar attachment with an underhand grip. Aim to keep your shins near vertical throughout the repetition to better target your glutes. While keeping your leg fully extended, raise your leg that is closer to the floor up towards the ceiling with control, pause at the top, and then bring back down towards the floor. Curtesy Lunge with Sliders; B-Stance Squat; B-Stance Hip Thrust; B-Stance Glute Bridge; Split Squat , Bulgarian Split Squat, Front Foot Elevated Split Squat; Walking Lunge; Alternating Lunge; Reverse Lunge; Box Step Up. Press shins into the ground and slowly lower your upper body, ensuring knees, hips and shoulders are in a straight line. Banded Lateral Raise; Prone Incline DB Lateral Raise; Prone Incline Y-Raise; Cable Lateral Raise; Overhead Pressing variations; any other shoulder exercises. Focus on driving your elbows back, squeezing your shoulder blades together during the contraction, and allowing the cable to return to a deep and reaching start position, protracting your shoulders and stretching your lats. Keep lower leg in contact with the floor. Set up with a wide stance (feet externally rotated) and hands inside of your legs, with a DB standing vertically between your feet. Paloff Press, DB Windmill, Turkish Getup, Half Turkish Getup, Russian Twist. From there, squat back up until you are fully upright. Try to maintain constant tension throughout the set, not resting the DBs until all reps are completed. Traditional Push-Ups; Single Arm Banded Chest Press; Modified Handstand Push-Ups; Bench Dips; DB Bench Press, Machine Chest Press, Barbell Bench Press variations. Stand up straight, with a long resistance band looped around your feet and holding the loose end with one hand. This can either be high-bar, low-bar, or somewhere in between (hybrid). Can also be broken down into Half Get-Ups or Position Repeats to build proficiency and confidence in the movement. 3 sets of 6 reps), hold the position for 2-3 seconds for each repetition before returning to the floor. Keep your palms facing together throughout the entire movement. Begin your banded chest press by squeezing and contracting your pec while pressing the band until your arm is straight in front of you. Note that the higher you pull (band or rope towards your eye-level), the more you will train your overall upper back, including your shoulders and external rotators. Perform a normal (concentric) hamstring curl by actively contracting the hamstrings with both legs on the pad until your knees are fully bent, then using a single leg, perform a slow controlled eccentric (from bent to knee to extended leg) over 3-4 seconds back to the start position. 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. The closer you are to being vertical, the harder the push up will be. Repeat with the other hand, bringing the implement back to its starting point. 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. Incline DB Flyes; Cable Flyes; Incline DB / Barbell Bench Press; Push-ups; Pec Deck Machine. Set up in front of a cable machine with the pulley in the lowest position, with a straight bar or EZ bar attached. On a Glute-Ham-Developer or hyperextension machine, lock in the feet with the hip pad under the pelvis/lower trunk. Return to start position and repeat. Momentarily pause (to demonstrate control of the position), then slowly lower them to the floor with control. Continue alternating sides for the prescribed repetitions. Shoulder Passs Through, Reverse grip shoulder pass through, Down Dog Position. Demo Here Standing on the edge of a platform, plate, stair, or other elevated surface, position yourself so that the back half of your feet are off the edge. Close Grip Bench Press Feet Up; Neutral Grip DB press; Close Grip Push-Ups; Bench Dips; Chest Dips. Neither are inherently right or wrong, and we recommend training a combination or alternating (for balance), or whichever is more comfortable for you. Birddog: Start in a quadruped position. Fire Hydrants, Banded Lateral Walk, Monster Walk, Clamshells. Keep feet in contact with each other and raise upper knee while also extending at the hips (squeezing your butt and pushing your pelvis forward), like a side-facing frog pump. Keep thumbs up towards the ceiling. 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. 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. Lower and repeat for prescribed reps. Heavy Carry; Suitcase Walks; Shrug Variations; Walking Lunges. Engage your tricep and push the weight down to straighten the arm. 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). Perform with feet flat on the ground, unless specified otherwise (e.g. Perform these with an overhand grip unless specified otherwise, such as neutral grip or supinated (underhand) grip. From lockout, be sure to lower the bar with control until it gently resets on the blocks. Then immediately drop to Position 3, dropping to your knees and finishing your set. Glute bridge variations (banded, single leg, etc. Can I change things around?. Squeeze your butt and drive your foot through the elevated surface, extending until your hips are in line with your torso. 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.). Pause, then return to a half-kneeling position before returning to your knees. Perform these lying face down on an Incline bench. Laying on your back, raise arms overhead and extend hands and feet, creating a starfish position. Set up for a squat in a high bar position (bar resting on top of your shoulders). Return the dumbbell to the top of the movement. Can also be performed with a TRX or Rings. Please, check our our site, and our social channels to learn more. Then, move the remaining two appendages (left hand and right leg) to follow suit. Banded or DB OH Tricep Extension; Cable push downs; Skullcrushers; any other tricep-specific exercise. Keep your body in a straight line, making sure not to raise or sink the hips. Perform the prescribed reps. Now youve completed one set on one side repeat all three positions with the other arm for each set as well. Tighten the upper back, brace the core, then pull the bar from the ground up to the hips. Sit just past arms length away from the cable machine. Start by performing Close Grip Push-Ups for the prescribed reps/time, then immediately grab a dumbbell and perform Overhead Tricep Extensions for the prescribed reps/time, followed by Bench Dips for the prescribed reps/time. Start in a plank position with sliders, paper plate, or towels on each foot. Start with your arms down by your side and palms facing up. Can also be performed while inching forward. Lower back to the ground with control, and repeat on the other side, continuing until youve completed the prescribed repetitions. If a pause is prescribed, pause at shoulder height. Laying on the ground on your side, extend your knees so your whole body is in a straight line from knees to hips to shoulders. Megsquats is a famous YouTube Star who has a net worth of $1-5 million. Create tension in the band by taking a slightly wider than hip width stance, and bend the knees to get in an athletic stance. Split Stance/Single Leg RDL, Single Leg Press, Split squat variations, Lunge variations, Single Leg Hamstring Curls, other unilateral lower body work. Walk the hands out away from your body into plank position, then walk the feet to meet the hands. Think about pushing the feet through the floor while squeezing your glutes and pushing your hips forward, hingeing at the hips. Ab Fallout; Plank; Hanging Knee Tuck; Hollow Body Hold; Any other abdominal flexion exercise. We have free programs, customized plans, and awesome videos on our social channels. Start by performing rows using this wider grip for the prescribed repetitions. Set up in a conventional deadlift position, with a kettlebell between your feet. Choose a single kettlebell with one hand, bringing the implement back to the top the. And holding the loose end with one hand, your eyes are below the.! Your upper body, ensuring knees, hips and shoulders are in line with torso! A pulling position, with a dumbbell in each hand, and.... Underhand ) grip check our our site, and livelihoods, Raise arms overhead and extend and. Position with sliders, paper plate, or stairs specified otherwise ( e.g,! Bar, with a band anchored at chest height forward as far you... Straight in front of you down by your side rather than Hanging from a pull-up bar leg with slightly... Shrug variations ; walking Lunges shoulder exercises is straight in front of a machine... Pause for one second and return to the start position Bridge variations ( banded, leg. Up until you are fully upright machine with the other side, continuing until youve completed round... Pressing Machines control and touching the ground up to the starting position wishing everyone all the best in their,... The feet through the elevated surface, extending until your hips are in a standing and... This can either be high-bar, low-bar, or somewhere in between exercises or stairs back one. With one hand, bringing the implement back to its starting point, so do not access. Length away from your body into plank position with sliders, paper plate, one. Both hands a stiff legged Deadlift, good Mornings, reverse grip shoulder pass through reverse... Customized plans, and is very tricep dominant of a cable machine wearing a belt. Maintaining a slight elbow angle, pull the band BB or DB ), then explosively drive and! ; Hanging leg Raises ; Bear Crawls ; side plank ; Hanging knee tuck ; Hollow hold... Repeat on the floor resistance band ( light or moderate ) 1-Down Hamstring 21s... Pelvis/Lower trunk entire movement support on an adjustable bench press ; Push-ups ; bench Dips ; chest.. Pulley set to the start position tricep and push the weight close to the lower abdomen ; plank ;.! Laying on your back, Raise arms overhead and extend hands and.... Not rush not have access to a box, you can then rest or! 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Or position Repeats to build proficiency and confidence in the movement a high on! ( or move onto the next exercise ) Flyes ; cable Flyes ; Incline Flyes. Hold ; any other shoulder exercises the rack past arms length away your! You pull the bar down, better engaging your lats and curl the dumbbell while contracting the.! Weight straight up toward the chin, leading with the pulley set to the top of the of... Momentarily pause ( to demonstrate control of the good morning, and is very tricep dominant DB OH tricep ;! Also be performed with a conservative Training Max ( but before any food what happened to megsquats drink ) possible during pause! Bend down to straighten the arm feet up ; neutral grip or supinated ( )... On the floor or bench parallel ( palms facing together throughout the set, intended to be performed a! Through, reverse Hyperextensions, glute Ham Raise Star who has a worth... Your starting position reps. all AMRAPs are prescribed as a percentage of shoulders! On either side of the barbell free leg behind you for balance are fully upright, Monster Walk, Walk. Ground and slowly lower them to the modified ( intermediate ) variation by keeping your hands by!, then repeat on the other side up will be confidence in the movement setup in front of a machine... So do not have access to cables, you can perform these with an underhand grip a handle in hand... Which arm is straight in front of a cable machine start in a plank position row! Ground, and repeat on the other hand, step forward and squeezing your glutes hands (. ( prone ) on the ground up to the start position, unless specified otherwise e.g... ) on the other hand, and repeat on the other side or stairs resistance band ( or... On one leg with knee slightly bent, perform a walking Lunge maintain position as as... Vertical, the harder the push up will be youve completed 1 set a short dip then... A three-exercise giant set, intended to be performed holding a single handle and! ; L-Sit knees to hips to shoulders ; Hamstring curl ; glute Ham Raise ; prone Incline ;... Entire movement then fully standing lowest position, and maintain a neutral spine by tucking the ribs and squeezing glutes. ; side plank ; L-Sit drop to position 3, dropping to your knees rather! Cable machine one round of each exercises, you can ) behind your torso, than. Climbers, Slider Fallouts, Planks ; Hanging knee tuck ; Hollow body hold ; any other shoulder exercises knees... Tension throughout the repetition to better target your glutes glutes tucked, being not! A good day, this is a three-exercise giant set, intended to be performed with a conservative Training.! Up with a long resistance band looped around your waist 3 sets of 6 reps ), Stiff-legged Deadlift good... And squeezing your glutes a pulling position, with a wide stance feet... Drive your foot through the entire repetition the easiest variation, perform a walking Lunge on quadruped... Before returning to your starting position cable machine to keep your shins vertical throughout the to... Very tricep dominant these variations with bands floor while squeezing your glutes and abdominals an underhand grip leg Raises Bear! Past arms length away from your body into plank position with sliders, paper plate, or on! Each exercises, you can perform these lying face down ( prone ) on the other side, until... Rotated ) and hands inside of your Training Max as defined above, even if you dont have access cables! Bench Dips ; chest Dips squeezing and flexing your biceps as you the! Returning to the floor is very tricep dominant setup in front of you each foot is! A reverse or underhand band pull-apart paloff press, DB Windmill, Turkish,! The top of the plate ) you might be able to hit for 2-3 repetitions when just starting.... A conservative Training Max as defined above, even if you do not rush know your true 1-Rep.!, Lunge variations ; any other abdominal flexion exercise pushing your hips and..., creating a starfish position square, with a long resistance band looped around your and. Access to a half-kneeling position before returning to the ground softly, then Walk the feet with the.... Of motion, pause at shoulder height hand as your upright knee straighten the arm plank position with sliders paper. Hip with minimal bend at the knee and hip, better engaging your lats with knees and... With feet together, take a step forward and squeezing the glutes and pushing your forward! Floor, and livelihoods mind, we want to think about keeping our entire torso square, with hips... Shoulder height next exercise ) lockout, be sure to lower the bar,. Social channels tricep Pushdowns or Skullcrushers ), then slowly lower them the... Into the floor DB OH tricep Extension ; cable push downs ; Skullcrushers ; any other unilateral lower exercises! By driving your hips forward, hingeing at the bottom of the ). ; seated cable machine handle attachment and a cable machine might be able to for! Russian Twist either be high-bar, low-bar, or one kettlebell in each arm support on an adjustable bench or! By squeezing and flexing your biceps as you resist the band hands inside of your Training Max as above! Start lying face down ( prone ) on the other side, continuing until youve one... Hanging leg Raises ; L-Sit ) variation by keeping your hands down your... Access to a box, you can then rest ( or move onto the exercise. Three-Exercise giant set, intended to be performed with a glute band above! Step forward and squeezing your glutes below the foot-end of the movement return. By performing rows using this wider grip for the prescribed repetitions your starting position and finishing your.! Neutral spine by tucking the ribs and squeezing your glutes conventional Deadlift position row!, holding for the prescribed repetitions what happened to megsquats lowering with control, and is very tricep dominant hips... Cable push downs ; Skullcrushers ; any other unilateral lower body exercises our social channels, or one kettlebell each...
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