Aim to maintain a straight line in your body, from feet to knees to hips to shoulders. With that in mind, we want to think about keeping our entire torso square, with our shoulders in line with our hips. Stand up straight, with a long resistance band looped around your feet and holding the loose end with both hands. The misinformation is unfortunate because lifting has tremendous benefits when it comes to health, weight loss, and shaping the body. 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? Grab the attachment with both hands, and raise the weight above your head with your arms bent and hands behind your head. Grab the band with one hands and pull back towards the lower abdomen. neutral grip), use an attachment of your choosing (straight bar, individual handles, parallel v-bar, etc.). Complete for the prescribed reps, then repeat on the other side before taking any rest. Keep your body in a straight line, making sure not to raise or sink the hips. Once you reach a full contraction, pause momentarily to avoid any rebound off the bands elasticity, and return to the start position with control. Glute Ham Raises, Slider Hamstring Curls, Any Hamstring Curl or Hamstring Isolation machine; Other hamstring focused exercises (Glute Ham Raise, Romanian or Stiff-Leg Deadlift, etc.). Then, lie on a bench (or on the floor) in front of and facing away from the band. I feel like I know what I am doing and why, and that makes me stick to the plan rather than under or over train. 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. Inverted Row (Regular Grip); Supinated Grip Inverted Rows (At-Home version);DB Row; Cable Row; Chest Supported Row; Machine Row; Pull Up; Chin Up; Lat Pull Down. ); Any other back or lat focused exercises. Control the speed and distance the by engaging the core. Aim to maintain a straight line in your body, from feet to knees to hips to shoulders. This is a fairly advanced movement. Touch the floor with your free hand. Our strong strong friend, JamaRR Royster (aka @pancakegawd), has you covered with this absolutely delicious, easy and protein-packed recipe. 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. With a handle in each hand, step forward so there is some tension in each arm. Lower the KB in the same movement pattern. Each rotation is one rep. Walk the hands out away from your body into plank position, then walk the feet to meet the hands. Set up far enough away from the pulley so that there is tension on the cable when your arms are extended. Externally rotate your shoulders and continue to bring the pipe behind your back. 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. 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. 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. Reps in Reserve, or RIR, is a method of evaluating training effort or prescribing load in a flexible and self-determined manner. While keeping your leg fully extended, raise your top leg towards the ceiling with control, and bring back down. Try to keep your elbows tucked tight to your torso as you pull the handle down, better engaging your lats. Think about pushing the feet through the floor while keeping the barbell as close to your body as possible. Start with something in front of your torso (e.g. Set up in a cable rack with the pulleys set at roughly shoulder height. Raise your heart rate and warm up your body for your session with some light cardio. Plank, Windmills, Turkish Getups, Suitcase Carries. Descend (aiming to keep the bar in as straight and vertical of a bar path as possible) until you reach depth, which is the point at which your hip crease has descended below the horizontal plane made by the top of your knee. Repeat. Place a glute band just above or just below the knees. For an Advanced variation, hold for the same 7-10 seconds, but alternate sides by rolling from side to side between reps, rather than resting between holds. Perform these lying face down on an Incline bench. Press the palms down to push your body up, activating the chest, shoulders and triceps and returning to the start position. Thats one rep. Rotate your wrists and DBs again so that you are palms up, and repeat for the prescribed repetitions. 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. Maintaining a fairly upright position, descend in a squat. 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. safety squat bars), Banded Good Morning; Banded Sumo Good Morning; Supermans or Back extensions; Reverse hyperextensions; Stiff-Leg or Romanian Deadlifts. As soon as you land, jump back up and bring your feet together and hands back to your sides. Setup a long resistance band to a low anchor, and loop the free end of the band around both ankles. Once youve completed one round of each exercises, you can then rest (or move onto the next exercise). At the same time, extend the opposite leg out behind you while maintaining a neutral spine. Squeeze your butt and drive your foot through the floor, extending until your hips are in line with your torso and resisting the band tension. The higher the elevated surface, the easier this variation will be scaled. Perform for the prescribed repetitions, then switch sides and repeat. and walk. Goblet Squat; Heel Elevated Goblet Squat; Goblet Squat w Adduction; Front loaded (DB, KB, barbell) squat; Belt Squats; Leg Press or Hack Squat; Leg Extensions. An example series that can be done with bands and BW only is below: Any Tricep Burnout of 15+ reps to failure; Rope Pushdowns; OH Tricep Extensions, Skullcrushers, Dips; Close Grip Pressing Variations, etc. Engage your abs by tucking your ribcage down, then initiate by pushing the bar forward away from your thighs. Can also be performed seated. For standing DB OHP, set up in a stance shoulder-width apart, clean the DBs up to your shoulders, and press overhead. Stand upright, with your hand on a sturdy wall, beam, doorframe, or squat rack for support. 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. Tuck the ribs and the hips, ensuring you do not hyperextend the spine. Your torso should remain in the same position throughout the repetition. Hold a rope attachment from a low pulley. 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. You can opt to extend legs for a more difficult variation. We strongly recommend starting with a conservative Training Max as defined above, even if you know your true 1-Rep Max. In a split stance position with both feet flat on the floor, 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. 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. You should have a straight line from heels to knees to hips to shoulders. Hold a PVC pipe, broom, or band in front of your body with arms extended straight. These can also be performed weighted by holding a DB or KB (goblet style), pair of DBs or KBs (at your sides), or holding a weighted book bag (worn on your back, held goblet style, or tucked to your chest). Skullcrushers; OH Tricep Extension; Dips; Any other tricep exercises. This will increase the effective range of motion of your repetitions. Setup beside a box that is roughly knee-height. Keeping your feet in contact with the floor, begin your rep by abducting & externally rotating your legs, driving your knees out against the band. In an open space, run as quickly as possible for the time or distance as prescribed. Can also be performed holding a one kettlebell in each hand, or a pair of DBs instead. Have faith in yourself and your progress, and ease back in where you can! Now that you are in position, transition from forearm to hand on one side, followed by the other youre now in High Plank. 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). Initiate by pushing the sliders forward away from your thighs. Start your rep by pulling the handle back towards the lower abdomen. Slowly pull the dumbbell down to the body as you would in a normal bench press. 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, holding the bar with a supinated (underhand) grip. Aim to maintain a straight line in your body, from feet to knees to hips to shoulders. Banded Deadbugs; Birddogs; V-situps; Hollow body holds; Bear Crawls. Squeeze the shoulder blades together and separate the band in a fly-motion. Please, check our our site, and our social channels to learn more. Keep in mind that if your bar is loaded with plates smaller than traditional 45lb/20kg plates (or bumper plate equivalents), you may need more height. Without lowering the DBs, switch which arm is holding the isometric contraction and perform the prescribed reps with the other arm. Repeat for the prescribed repetitions or duration. 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 adductor and groin muscles of your top leg working hard. Start on a quadruped position on hands and knees. Perform your split squat as normal, allowing the band to pull your front knee forward. If you are unable to perform negative pull-ups, perform Dead Hangs for the prescribed percentage of your baseline test max Dead Hang time. Standing upright, place your feet on top of a long resistance band, and hold the loose end with a parallel (palms together) grip. Shift the weight onto the forearm and transition to your hand. Lie on your side with legs stacked and knees bent at a 45-degree angle. As mentioned above, this variation can be used to increase the difficulty of different push-up variations (e.g. Start your rep by pulling the handle back towards the lower abdomen. Press into the elevated foot to raise the hips. Banded Bentover Row, Pendlay Row, DB Row, Inverted row, Chest Supported Row. Heel Elevated Goblet Squat, as demonstrated above). If comfortable, a skip can be added in between steps. This is an advanced variation if you cannot perform strict pull-ups for reps, please see the recommended substitutions below. Using a bench or box, place same side knee and hand on the surface. 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. Level 1 and Level 2:take 50% of your baseline test (negative pull-ups) and complete 4 sets of that time. Lie on floor with feet flat on the ground. Lower the weight with control again behind your head to return the weight to the start position. Perform these lying face down on an Incline bench. Keep the heel or entire foot on the ground. Step away from the anchor until there is tension in the band, and hold it in one hand. This is a core strengthening and activation movement, and your focus should be on maintaining flat shoulders and hips throughout the movement (avoid tipping). On cable pulldown machine, choose a long handle. 20 seconds), or if prescribed as reps (e.g. After youve completed your reps in Position 2, immediately move to Position 3, elevating your hands further (e.g. Return to the starting position and repeat. Do your best to time them so that your hands touch together at the same time as your feet land in your wide stance. Lift the implement up and over your head. Aim to maintain a neutral spine and maintain that straight line from your shoulders through your head. 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. Repeat for the prescribed repetitions. 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. Perform these with a slow and controlled tempo for the prescribed reps. Continue for the prescribed repetitions, then switch to the opposite arm/opposite leg. Press the palms through the floor, activating the chest, shoulders and triceps and returning to the start position. Perform with feet flat on the ground, unless specified otherwise (e.g. Unlike a Romanian Deadlift, we tend to think of this lift as bottom-up (starting from the floor), focused on reaching the butt back, maintaining a constant knee angle, and focusing on hinging at the hip. bench or chair), with a long resistance band setup to a low anchor in front of you. 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.). Lift your bottom leg up until it touches the bottom of the bench. Place a block or towel in between the knees. Slowly lift weights out to the side until your arm is parallel with the floor. moving to the third stair) and finish your set. From this position, walk your hands backwards until you return to your start position. 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