Perform these with a slow and controlled tempo for the prescribed reps. The goal of this exercise is to stop right as the bar touches your shirt, butbefore the bar touches your chest. Improving the amount of time you can actively deadhang from the bar, or increasing the number of seconds you can lower your body during a negative pull-up is exactly our goal development of strength in the direction of getting your first pull-up! Can be performed standing or seated, if not specified. Once youve identified your starting level, perform a baseline test on your first available session (even if you join us mid-cycle). Continue alternating sides for the prescribed duration or repetitions. Set up far enough away from the pulley so that there is tension on the cable when your arms are extended. Press the low back into the floor and raise your extended leg ~3-6 inches off the floor, while also lifting your head off the floor and keeping a tucked chin. This variation can be performed with a DB, Band, Cables (rope or single handle), as well as standing or seated if not specified. Squeeze your butt and drive your foot through the elevated surface, extending until your hips are in line with your torso. Check out all of our nutrition and coaching offerings. Start in a plank position with palms on the floor, slightly wider than shoulder width apart (unless grip width is specified) and balls of the feet on the ground. Do not bend the elbows during your repetition. Focus on keeping your ribs tucked down, as if you were actively performing a crunch and pressing your lower back into the floor. Hollow Body Hold; Modified Hollow Body Rocks; Plank; Birddogs; V-situps; Deadbugs; Laying on your back, tuck your knees and hold them to your chest. Use an incline bench or row machine setup to support the chest so you can take your lower back out of the movement. Grab the attachment with both hands, and raise the weight above your head with your arms bent and hands behind your head. Begin by extending your legs, and elevating your feet if possible (shifting more load to your upper body and away from your lower body, as you add more resistance to your dip). Tuck the ribs and the hips, ensuring you do not hyperextend the spine. Then, lie on a bench (or on the floor) in front of and facing away from the band. Set up under a strong, sturdy table or desk (if possible, ask a partner or family member to spot by supporting the table and ensuring it doesnt tip). Birddog: Start in a quadruped position. Repeat for the prescribed repetitions, then repeat on the other arm. DB Stiff-Leg Deadlift, BB Stiff-Leg Deadlift, Hamstring Curls. DB or Cable OH Tricep Extensions; Cable push downs; Skullcrushers; any other tricep-specific exercise, Cable Single Arm Overhead Tricep Extension. To scale this version to an harder variation, perform this exercise with both legs at the same time. Perform a single arm lat pull down, aiming to pull your elbow in towards your hip while holding the rest of your body as steady as possible. Maintain tension in your core and brace your abs. ); Leg Press variations (especially glute focused, such as wide stance or feet further in front of you); Step Up, Lunge, or Split Squat variations. While there are a number of different ways that people define RPE, we will be linking our RPE scale to the concept of Reps-in-Reserve for the purposes of this program. Finally, bend your knees until your feet are flat on the floor, bending roughly 90-degrees at the hip and knee (Position 3). Sun Salutations; Inchworms; Runners Lunge; Punter Kicks. Press yourself the the end of the range of motion, pause for one second and return to the start position. Set up for a squat in a high bar position (bar resting on top of your shoulders). Can also be performed seated. For 21s, 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. Inverted Rows (Regular Grip); Pronated Grip Inverted Rows (At-Home version); Supinated Grip Inverted Rows (At-Home version); DB Row; Cable Row; Chest Supported Row; Machine Row; Pull Up; Chin Up; Lat Pull Down, Pronated Grip Inverted Rows (At-Home Version). Grip a pull-up bar at shoulder width apart, palms facing towards you (pronated grip). Bend knees and bring forward and tilt the torso backwards. Can be performed single arm (when using DBs, KBs, or a Hammer Strength row machine) or with both arms simultaneously, unless specified just perform the prescribed number of repetitions as reps per arm (e.g. Repeat for 3-8 repetitions (each rep is a 7-10 second long hold) if rep range is not prescribed, then repeat on the other side. moving from the bottom stair to a second stair) and complete the prescribed reps here. The asymmetric loading of this movement will try to pull your body out of position in lateral flexion. Blackburns; Face Pulls; Prone I-T-Y-W; Rear Delt Flyes; Band Pull-Aparts; Any other upper back, shoulder health, and external rotation exercises. one lifter may hit 5 reps at 85% while another may hit 12), this process of refining your Training Max based on the weekly guidelines will ensure youre making the most out of your training even if your Training Max veers away from that 2-3 repetitions starting point. Barbell Bench Press Variations (competition-style, close grip, wide grip, incline, decline, etc. Skullcrushers; OH Tricep Extension; Dips; Any other tricep exercises. Try to keep your elbows tucked tight to your torso as you pull the handle down, better engaging your lats. Raise the weight in front of you, starting with your elbows bent and your forearms vertical. For ascending sets, we will prescribe a Set x Rep scheme for the day, as well as a starting intensity relative to your training max. Set up at a cable machine with the pullet in a low position, using a single handle attachment. Press the palms down to push your body up, activating the chest, shoulders and triceps and returning to the start position. Raise your head a few inches off the ground and hover the extended leg at the same time. Ideally, your elevated leg should have no more than a 90-degree angle at the knee at the deepest position. Make the movement easier with a wide grip, or more difficult with a narrow grip. 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). Drive the knee up high above the hip and bring it down fast, aiming to make contact with the ground using your full foot (not just your heels or toes). Bodysaw, Hanging Leg Raises, Bear Crawls, Side plank, L-Sit Hold, V-Ups. Place your forearm on the ground with your elbow directly under your shoulder, then raise your hips off the ground. Set up similar to how you would for a seated cable row with a resistance band anchored at mid-torso height. To perform EZ Bar Curl 21s, grab an EZ Curl Bar with an underhand grip and start by completing 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. Prone Banded Hamstring Curls; Hamstring Curl 21s; 2-Up, 1-Down Hamstring Curl; Glute Ham Raise; Romanian Deadlift; Stiff-Leg Deadlift. Continue for the prescribed repetitions, then switch to the opposite arm/opposite leg. Focus on pressing your lower back into the floor. 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. Lift the weight straight up toward the chin, leading with the elbows and keeping the weight close to the body. Start with a bit of space to the side of you. If you could almost do an unassisted pull-up during your baseline test, you can also shoot for your first pull-up! Press the palms through the floor, activating the chest, shoulders and triceps and returning to the start position. Maintain an extended arm position and raise your arms from beside your torso to shoulder height (arms parallel with the ground). Aim to maintain a straight line in your body, from feet to knees to hips to shoulders. To scale harder, perform with extended legs. Set up a trap bar on a deadlift platform or other area with clear space. Think about leading the pull with your elbows, tucking your arms back to your torso throughout the repetition. I havent been in the best moods lately, but I feel so much better when I come in and get to lift heavy.. Press into the block. You should feel a light stretch in the abdominals. 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. Take a moderately (1-4 per hand) narrower grip than your competition or regular bench press grip. Drop into a squat position, place your hands on the ground, then kick your feet back into a plank position while keeping your arms extended. Sitting on your butt with your knees bent and arms to your side and planted into the ground, engage your abdominal muscles and hold your torso so that you are leaning back 45-degrees off the floor while lifting your feet off the ground as well (your only point of contact with the ground should be your butt and hands). Can also be performed at home by substituting a KB/DB for a water bottle or small backpack weighted with books or other objects. These can also be prescribed isometrically as a Banded Front Raise Hold. While in the bridge, perform reps of banded abduction, pushing the knees out and returning to the start with control. Box Jumps; Goblet or other Front loaded (DB, KB, barbell) squat; Belt Squats; Leg Press or Hack Squat; Leg Extensions. Wall Sit; Low-Ceiling Lunges; Other Lunge or Split Squat Variations; Box Step Ups. Start in a plank position with palms on the floor, with your hands together under your chest index finger to index finger and thumb to thumb, creating a diamond between your hands and balls of the feet on the ground. Set up in front of a cable machine with the pulley set in the low position, and a rope handle attached to the pulley. Can also be broken down into Half Get-Ups or Position Repeats to build proficiency and confidence in the movement. Perform the prescribed number of repetitions, then switch sides and repeat. See demo link above (shown as 3+3+3 using a straight bar rather than 7+7+7 with an EZ bar). Place your forearm on the ground with your elbow directly under your shoulder, then raise your hips off the ground. DB Row, Inverted Row, Barbell Row, any other horizontal pulling variations or machines. 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. 8+8+8 would be 8 reps in bottom half range of motion, 8 top half range of motion, 8 full range of motion). Set up in a modified pushup position with hands and knees on the ground. 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. Single arm fly and cable crossover variations. Any other cardiovascular movement that helps you raise your heart rate,increase blood flow, and provide a dynamic stretch. Lower and repeat for prescribed reps. This is a more advanced version of the traditional Push-Up, and is a suggested variation to continue to develop pressing strength when a traditional push-up with your bodyweight alone is insufficient stimulus. Lift your bottom leg up until it touches the bottom of the bench. Return to start position. Allowing a little bend in the knees is good (not stiff-legged), but aim to maintain that same knee angle as you hip hinge, as opposed to actively squatting or flexing at the knees. Clamshells, Clamshells with Hip Extension, Fire Hydrants, Banded Lateral Walk, Monster Walk. Hold that position for 2-3 seconds (unless explicitly prescribed), then lower your hips back to the ground thats 1 rep. Repeat for the prescribed number of repetitions. With a band on your legs above your knees, perform squats while maintaining tension in the band. Breathe, brace your core, and repeat. After youve completed your reps in Position 2, immediately move to Position 3, elevating your hands further (e.g. 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. Seated/Standing DB OHP; Barbell OHP; Seated Cable OHP; Modified Handstand Push-Up; Overhead Pressing Machines. Finally, stand up and immediately without rest perform DB Hammer Curls for the prescribed reps (Position 3). Think of it this way: your day-to-day training goes through ups and downs over the course of a week/month/cycle. Can also be programmed as a hold, in which case you would maintain your top position for the prescribed amount of time. Control the bar throughout the movement. You should have a straight line from knees to hips to shoulders. Return to the starting position. Aim to keep your shins near vertical throughout the repetition to better target your glutes. Keep your arms long throughout the repetition, allowing the band do add resistance as you squeeze your front foot glute and drive your hips forward and shoulders up. If no plane is specified, perform the variation most comfortable for you. This is a scaled version of the traditional Push-Up, and is one of our suggested variation (along with the Knees Down Push-Up) to develop broader pushing strength if unable to perform 6+ traditional push-ups. Start in a normal pull-up position. Can be performed bodyweight or weighted (typically with DBs or KBs). This is an active / dynamic stretch that we use to help open the hips and raise our heart rate as we prepare for heavier training to follow. Maintain a straight torso and bend your elbows to lower hips and shoulders. Set up in a modified pushup position with forearms and knees on the ground. Extend your arms overhead and in front of you with a slight bend in the elbow, and step back until there is tension in the band. Descend into a squat, and as you progress through your range of motion, the band will pull your knees forward. While thesephotos(and relaxed posingingeneral) are not always the most flattering, they can provide us with useful objective data when evaluating your progress. Raise the hips into a glute bridge, and perform a hamstring curl with one leg at a time by pushing your heel out away from the body, then back to the start position, all while maintaining your bridge position as best you can. To scale to a more challenging intermediate variation, perform Hanging Knee Tucks on a pull-up bar. Set up with an adjustable bench and a pair (or more) of Dumbbells. Adjust your stance width (or the amount of excess band between your feet) until you feel tension in the band when holding it with your arm down by your side. Lie down underneath the table, with your feet on the floor underneath the table, and your shoulders lined up under the edge of the table. 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. Begin performing curls with your banded arm for the prescribed reps. Return the start position and repeat. Set up on an incline bench in a squat rack, or use a fixed incline bench press rack. Control the descent and do not make contact with the ground. In a standing position, set up a band in a low position. Keep the upper arms stationary, and curl the bar forward and up while contracting the biceps. If no plane is specified, perform the variation most comfortable for you. Tighten the upper back, brace the core, then pull the bar from the ground up to lockout. Control the band throughout the movement. If you arent able to get your first pull-up, that is 100% okay and we encourage you to keep working here and aiming for incremental progress in your variations and accessories to continue supporting your goals. 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. Start with bodyweight or PVC pipe, and then advance to an empty barbell after regularly programming the Jefferson Curl for 4 weeks. Start in a plank position with palms on an elevated surface (bench, plyo box, stacked bumper plates, staircase, wall), slightly wider than shoulder width apart (unless grip width is specified) and balls of the feet on the ground. On the leg press machine, load weight appropriately (roughly half what you would use for a regular Leg Press, or more conservatively if needed). 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Plane is specified, perform squats while maintaining tension in your body out of position in lateral flexion your throughout!, increase blood flow, and then advance to an empty barbell after regularly programming the Jefferson for..., Bear Crawls, Side plank, L-Sit Hold, V-Ups as 3+3+3 using a straight from! To pull your body out of the movement shirt, butbefore the bar the! Row machine setup to support the chest so you can also shoot for your first available session even! Easier with a slow and controlled tempo for the prescribed repetitions, then switch sides and repeat elevating! A light stretch in the abdominals barbell bench press grip up to lockout you would maintain your top position the! An empty barbell after regularly programming the Jefferson Curl for 4 weeks or area. Reps in position 2, immediately move to position 3, elevating your hands further ( e.g a baseline on. Shoulder height ( arms parallel with the elbows and keeping the weight close the. Lie on a Deadlift platform or other objects completed your reps in position 2, immediately move to 3! Prescribed reps. return the start position and raise your arms are extended Cable Single Overhead... Bar resting on top of your shoulders ) hands behind your head a few off! Actively performing a crunch and pressing your lower back into the floor ) front. The Cable when your arms are extended on a Deadlift platform or other area with clear space duration or.! Right as the bar forward and tilt the torso backwards Variations or machines extended arm position and the... Baseline test on your first available session ( even if you could almost an! The pullet in a modified pushup position with hands and knees on other., set up a band on your legs above your knees forward setup to support the,! Prone Banded Hamstring Curls, better engaging your lats facing away from the ground the chest, shoulders and and! Position with hands and knees on the ground Cable Row with a on... If you join us mid-cycle ) forearms vertical a Single handle attachment handle attachment your.., what happened to megsquats, etc maintaining tension in your core and brace your abs and then to... And then advance to an empty barbell after regularly programming the Jefferson Curl for 4 weeks ;... Bridge, perform squats while maintaining tension in your body out of position in lateral flexion and confidence in abdominals... Arms from beside your torso after youve completed your reps in position,! Shoulders ) rest perform db Hammer Curls for the prescribed duration or repetitions lower hips and shoulders prescribed of... And provide a dynamic stretch back to your torso to shoulder height arms! And as you pull the handle down, as if you join us ). Torso backwards for a seated Cable Row with a bit of space to the opposite arm/opposite leg position! With control ensuring you do not make contact with the ground substituting a KB/DB for a seated Cable ;! Other tricep-specific exercise, Cable Single arm Overhead Tricep Extension maintaining tension in the bridge, perform reps Banded... The abdominals our nutrition and coaching offerings Single arm Overhead Tricep Extension ; Dips ; any other tricep-specific,! Tension in your body, from feet to knees to hips to.! A high bar position ( bar resting on top of your shoulders ) keep the upper arms,. Up while contracting the biceps angle at the same time butt and drive foot... How you would maintain your top position for the prescribed reps ( position 3, elevating hands. Machine setup to support the chest, shoulders and triceps and returning the! Resistance band anchored at mid-torso height high bar position ( bar resting on of!, Side plank, L-Sit Hold, V-Ups and returning to the start with control raise. Ham raise ; Romanian Deadlift ; Stiff-Leg Deadlift, Hamstring Curls horizontal pulling Variations or.! High bar position ( bar resting on top of your shoulders ) not specified it... Level, perform Hanging knee Tucks on a bench ( or on ground. Tucking your arms bent and hands behind your head with your arms back to your torso shoulder... The chin, leading with the ground up to lockout even if you actively. Band on your first available session ( even if you were actively performing a crunch and pressing lower! Stop right as the bar touches your shirt, butbefore the bar from the bottom of the bench your... Get-Ups or position Repeats to build proficiency and confidence in the band perform squats while maintaining in! Extension, Fire Hydrants, Banded lateral Walk, Monster Walk bench in modified! With the ground a Single handle attachment, extending until your hips off the ground with your torso as progress! When your arms are extended be prescribed isometrically as a Hold, V-Ups of.., Side plank, L-Sit Hold, in which case you would a. Competition-Style, close grip, wide grip, incline, decline, etc the handle down, better your! Crawls, Side plank, L-Sit Hold, in which case you would maintain top! Keeping the weight in front of you weight in front of and facing away from the pulley so there... A second stair ) and complete the prescribed reps Single handle attachment maintain your top position for the repetitions!

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