Lay on your side with your feet under a bench or elevated surface. Prioritize movement quality and control on this exercise, rather than weight/resistance. Start by lying down face up, with sliders or small towels below your feet (or wearing just socks). We aim to connect aspiring or current lifters with training partners, coaches, information, and motivation that will propel lives and health. Breathe, brace your core, and repeat. Repeat for the prescribed repetitions. Set up with a wide stance (feet externally rotated) and hands inside of your legs, with a DB standing vertically between your feet. Once youve completed one round of each exercises, you can then rest (or move onto the next exercise). Option to use a rope, or other attachment unless specified. 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. Bend the knee on the same side as your kettlebell and press that foot into the ground. Then, begin rocking forward and backwards, aiming to maintain your position throughout the entire range of motion. May also be prescribed with different rep ranges (e.g. Barbell row, Kroc rows, chest supported rows, seated cable row. The goal here is to push yourself on these sets to complete as many reps as you can with good technical consistency. Engage your abs while pressing your low back into the floor, and hover your feet and hands ~6 inches over the floor. Hold a rope attachment from a low pulley. Lower cable machine to lowest rung with a rope handle attached. Squeeze the shoulder blades together and raise each dumbbell out and up away from the torso. Set up in a kneeling position. Seated/Standing DB OHP; Barbell OHP; Seated Cable OHP; Modified Handstand Push-Up; Overhead Pressing Machines. Begin performing curls with your banded arm for the prescribed reps. Loaded with full size plates if possible, approach or step into the barbell so that your midfoot (aim for you mid-shoelaces) lines up with the center of the weights. Step away from the anchor until there is some tension in the band when your arm is out to your side and your elbow is bent 90-degrees. Do not completely lockout knees, but take note to keep legs more straight. Single leg RDL, Single Leg Press, Split squat variations, Lunge variations, Single Leg Hamstring Curls, other unilateral lower body work. Repeat with the alternate leg leading. Perform these with your strongest grip width, maintaining head, shoulder, and hip contact with the bench and your feet pressed on the floor unless specified otherwise (e.g. Tighten the upper back, brace the core, then pull the KB from the ground up to the hips. Set up a loaded barbell with round plates. Any other cardiovascular movement that helps you raise your heart rate,increase blood flow, and provide a dynamic stretch. Because of this, our programming isnt like a static routine where you train a specific movement or body part a fixed number of times per week. Banded Tricep Pushdowns or Skullcrushers), then something overhead (e.g. Megsquats is also best known as, Bodybuilder and strength coach who is widely known for her MegSquats YouTube channel. If performing these single arm (whether DB or Banded), perform the prescribed reps per side instead of total. 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.). Hold the position for 5-10 seconds, then lower back to the ground with control. Prone Incline I-T-Y-W; Prone Incline I-T-Y-W;Blackburns; Face Pulls; Band Pullaparts; Rear Delt Flyes; Any other upper back, shoulder health, and external rotation exercises. If you are unable to perform these, thats okay! moving from the bottom stair to a second stair) and complete the prescribed reps here. 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. Alternate legs, and perform the prescribed repetitions on each side. Some amount of hip movement is natural as we move up and down throughout the repetition, whereas our hips would remain at a fixed height in a Stiff Leg Deadlift. Substitutions: Turkish Getup, Kneeling Windmill, Windmill. 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. Slider Push-Ups & Other Push-Up Variations; Alternating DB Bench Press; Alternating DB Overhead Press. Unrack the bar and lower to your chest with control (aim to tuck your elbows a little bit closer to your torso than a normal bench press) and press back up to lock out. Return to the starting position and repeat the process for the prescribed number of reps. Switch legs, and repeat to complete your set. Starting with your feet together and both legs extended, allow the band to pull your knee forward a bit of heel lift on that leg is okay! Press the palms down to push your body up, activating the chest, shoulders and triceps and returning to the start position. Tuck the ribs and the hips, ensuring you do not hyperextend the spine. Set up an adjustable bench with a 30-45 degree angle. A strength program is more than just a routine. Rotate your trunk towards the ground on your kneeling side. Keep your body in a straight line, making sure not to raise or sink the hips. Lower the KB in the same movement pattern. Keep your body in a straight line, making sure not to raise or sink the hips. Allow the bar to become motionless (a very slight pause to ensure you are not losing control of the bar or bouncing off your chest), and then begin pressing the bar back up to your start position. Tricep push-downs; Skullcrushers; OH Tricep Extension; Dips; Any other tricep exercises. Grab the bar just outside of shoulder width. Further options to scale this movement (novice) would be keeping your arms on the floor during the repetition, or keeping your hands on the floor while only lifting one leg at a time. Your torso should remain in the same position throughout the repetition. Lift your bottom leg up until it touches the bottom of the bench. Once stable, raise one leg off the ground 12-24 (pausing if prescribed), without allowing the rest of your body to move. Standing Single Leg Banded Hamstring Curls; Hamstring Curl 21s; 2-Up, 1-Down Hamstring Curl; Glute Ham Raise; Romanian Deadlift; Stiff-Leg Deadlift. 3x [3+3+3] Cluster @ 80%, Resting 20sec Intra-Set, 3min Inter-Set. Dont sweat it! Maintain tension in your core and brace your abs. 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. Maintain an extended arm position and raise the weight from in front of your hips/thighs to up over your head. Lie on your side with legs stacked and knees bent at a 45-degree angle. Can also be performed with a TRX or Rings. 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. Components of our programming adapt and change depending on our broader macrocycle, including exercise selection, frequency, intensity, volume, and sequencingjust to name a few. Create tension in the band by taking a slightly wider than hip width stance, and bend the knees to get in an athletic stance. Banded Single Arm Overhead Tricep Extension. Attach a rope, EZ-bar, or straight bar attachment to a cable pulley machine at the highest position. Thats one repetition. If your initial baseline test was for max reps (either bodyweight or weighted), aim to beat your total rep goal from your baseline test. 20 seconds), or if prescribed as reps (e.g. Programming is always yours to run as you choose, and we arent here to enforce anything. 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. Return back to the start position, focusing on maintaining that trunk position and pushing your hips through to lockout. Complete for the prescribed reps, then repeat on the other side before taking any rest. Aim to keep your shins vertical throughout the repetition to better target your glutes. Walk, jog, skip, bike, row, elliptical If it makes you breathe a little harder, its fair game! Lift the band straight up toward your shoulder, leading with the elbows and keeping the band close to the body. Repeat for the prescribed number of repetitions, then rest. Hammer Curls; Neutral Grip Curls; Cable Curls; Machine Curls; Any other bicep variation. Maintain tension in your core and brace your abs. Standing upright, place your feet on top of a long resistance band, and hold the loose end with a parallel (palms together) grip. Place hands out to the side for support. By incorporating RIR into your programming, we can be a bit more nimble and allow for some flexible auto-regulation in your training. Soften the front knee slightly. If you can, try to touch your toe with your opposite-side hand. Place your bottom elbow and forearm directly under your shoulder and, lift your hips off the ground by driving your top leg down into the bench you should feel the adductor and groin muscles of your top leg working hard. OH Tricep Extension (DB/Band/Cable with both arms); Single Arm Cable Push Downs, Single Arm DB Skullcrushers; Single Arm DB/Band OHP. Bring both feet, bending the hip only, keeping the legs extended. Standing upright, hold a weight plate with hands parallel (palms together, hands on either side of the plate). Rather than placing your feet on the floor, bend your knees and place feet flat on the bench to remove your leg drive and place greater emphasis on your upper body pressing muscles. While keeping your leg fully extended, raise your top leg towards the ceiling with control, and bring back down. 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. Hinge at the hip with minimal bend at the knee to get in a pulling position, and reach down and grab the band. Our 8-week nutrition system puts you in control of your health and provides a clear plan with actionable steps to get the body youve always wanted. Once youve completed all 3 positions for the prescribed repetitions, youve completed 1 set. Rope Pushdowns or Skullcrushers), then something overhead (e.g. On cable pulldown machine, choose a straight bar attachment, and hold with both hands using a supinated (underhand) grip. 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. The training block where we focused on biceps was amazing for my biceps. Raise the hips into a glute bridge, and perform a hamstring curl by pushing heels out away from the body, then back to the start position, all while maintaining your bridge position as best you can. Lift your opposite foot slightly off the ground, and with a relatively straight knee, kick your leg up in front of you. Place your top foot on top of the bench. Adjust tension by changing how much or little of the band you stand on. Throughout the repetition, aim to maintain a tucked rib cage, allowing your abs to control the movement. Lower back down with control and repeat. Press your feet and hands into the ground at the same time to raise the knees. To scale this version to an harder variation, perform this exercise with both legs at the same time. Keep bicep and elbow close to torso and control the weight through the entire movement. Plate Front Raise; DB/Cable lateral raise; Overhead Pressing variations; any other shoulder exercises. 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. Planks; Hanging Leg Raises; L-Sit; Sit-Ups; Cable Crunches; Any other abdominal flexion exercise. Then with control, return them to their starting position. Unlike a traditional Copenhagen Plank where your foot/ankle is the point of contact on top of the bench, a Modified Copenhagen Plank Raise is scaled easier by instead anchoring at the knee (bent 90-degrees), and placing your shin along the bench shortening the lever arm created by your body. Then, perform the final amount of prescribed reps with both arms at the same time. Control the band throughout the movement. Aim to keep your elbow high and your humerus (upper arm) behind your torso, rather than in line with it. Pronated 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. Start on the floor in a quadruped position (hands and knees down), with your arms shoulder-width apart. You should have a straight line from heels to knees to hips to shoulders. Lie on your side with legs stacked and knees bent at a 45-degree angle. Keeping your arms extended, pull the band/rope across your body from shoulder to hip (high-to-low) or hip to shoulder (low-to-high). Grab the attachment with one hand, and stand upright, with arm down and the weight in front of the thighs. Single Arm Banded Chest Press; Cable Flyes; DB Flyes; Incline DB / Barbell Bench Press; Push-ups; Pec Deck Machine. Hold the position for the specified amount of time. Resistance implement can be substituted if needed if a plate, band, or pair of DBs are unavailable, you can substitute for a loaded book bag for resistance. Perform for the prescribed repetitions, then repeat on the other side. Unlike any type of oblique twist (where you actively are rotating your torso), our goal with these is anti-rotation, similar to a Paloff Press. As you come back up, squeeze your front leg glute as you bring your rear foot forward to meet your front foot. We are focused on communicating to women that being in the gym doesnt always mean they want or need to be less. Jump Squats; Goblet or other Front loaded (DB, KB, barbell) squat; Belt Squats; Leg Press or Hack Squat; Leg Extensions. Set your lower body on a stable surface with your hands on the floor so that youre bent over in a 90 degree position. Hold a KB/DB overhead, in the same hand as your upright knee. Press kettlebell or dumbbell overhead in one hand. Take small steps laterally on one side and complete all reps. Then switch sides. Keep ribs down and glutes tucked, being sure not to get into a hyperextended spine position. The band will add pressure to your forearms to adduct (come towards your midline), and your goal is to resist that pressure (through abduction) throughout the range of motion. Can be performed with a single handle attachment, a rope attachment, or other attachment of your choice. Focus on keeping the ribs tucked down and pelvis neutral to your spine. Follow the revolution with the other arm and repeat. Set up far enough away from the pulley so that there is tension on the cable when your arms are extended. 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. Alternating Side Lunge; Pistol squat; Single Leg Press; any other unilateral lower body movement. Perform these with a slow and controlled tempo for the prescribed reps. Can also be performed with a band. Set up far enough away from the pulley so that there is tension on the cable when your arms are extended. If substituting for another delt variation, aim to complete in sets of 15+ reps, and pushing to technical failure. Lie on floor with feet flat on the ground. Keep in mind that if your bar is loaded with plates smaller than traditional 45lb/20kg plates (or bumper plate equivalents), you may already be pulling from a deficit. 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). and walk. Lie on floor with feet flat on the ground, with a box, bench, chair, stair or stack of plates in front of you. From this position, walk your hands backwards until you return to your start position. 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). With a slight bend in the knees, push your hips back and tip your torso forward (maintaining a strong trunk and straight back), reaching your arms down until you grab the kettlebell. 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. Half Get-Ups; Turkish Get-Up Position Repeats; Windmills (standing or half kneeling); Suitcase Walks. This is a three-exercise giant set, intended to be performed continuously with no rest in between exercises. While not always the most fun,checkinphotosprovide more data to assistinour coaching process as we work towards your goals. What do I do? Without moving your upper arm, contract your triceps and hinge at the elbow, pressing down in a controlled manner until your arms are straight and elbows extended. Set up on a hamstring curl machine either seated or lying. Find a stretch of floor that is relatively low friction (something like wood or turf, not rubber or asphalt). Banded Front Raise; Front Plate Raise, DB Front Raise, Cable Front Raise; DB Overhead Press. Attach a band to a high anchor point. Set up sitting on a stable surface (e.g. Lat Pull Over (DB or Cable); Vertical Pulling movements (Pull Ups, Chin Ups); Horizontal Pulling movements (DB Rows, Barbell Rows, Inverted Rows, Chest Supported Rows, etc. After youve completed your reps in Position 2, immediately move to Position 3, elevating your hands further (e.g. As soon as you land, drop straight back into a squat, and repeat. For alternating lunges, return the front foot to meet the back. Holding a dumbbell or kettlebell in front of your chest, perform squats to depth while keeping an upright torso. wide or close grip push-ups). For a Feet-Up Spoto Press variation, set up with your competition style (regular) bench press grip. Banded Hamstring Curls; 2-Up, 1-Down Hamstring Curl; Glute Ham Raise; Romanian Deadlift; Stiff-Leg Deadlift. Soften the front knee slightly. Start in a standing position with your feet roughly hip-width apart in front of a low box. Starting with feet together, take a step forward and perform a lunge. Banded, DB, Cables or EZ Bar OH Extension), then something behind your torso (e.g. Barbell/Bentover Row; Pendlay Row; Dumbbell Row; Inverted Row; Chest Supported Row, Single Arm Lat Pull Down. Perform for the prescribed repetitions, then switch sides and repeat. DB Row, Inverted Row, Barbell Row, any other horizontal pulling variations or machines. Control your pace and do your best to keep your hips and shoulders square and balanced despite the resistance. Aim to move through your entire back, allowing your lumbar, and thoracic, and cervical spine (lower, mid, and upper) to flex and extend together. Over successive weeks of training, we can build a tolerance and improve our work capacity from a fatigued state, which increases our ceiling for absolute strength down the road. Perform for the prescribed repetitions, then repeat on the other side. ); other lower body compound exercises (hack squat machine, leg press, belt squat, goblet squat, etc.). Hinge at the hip and bend at the knee to get in a pulling position where shins are perpendicular to the floor. 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. Repeat for the prescribed time or repetitions. 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. Perform curls using while maintaining a neutral grip. 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. See demo link above (shown as 3+3+3 rather than 7+7+7). The higher the elevated surface, the easier this variation will be scaled. 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). If you are unable to perform holding one end of the band in each hand, you can try standing on just one side of the band (allowing the other half to loop freely between your hands), or opt for the looser tension single arm banded lateral raise variation. feet up, close grip, etc. Hanging from a pull-up bar, keep your knees extended and contract your abs, raise your legs until your lower body makes an L-shape, parallel with the floor. Lower the barbell with control, complete a pause when the block or board makes contact with your chest. Place a long band around one foot, anchoring the loose end with your hands. Place your forearm on the ground with your elbow directly under your shoulder, thenraise your hips off the ground. In this position, slowly control your descent back to the bottom (DBs near your hips). For your first time performing a set to a prescribed RIR, 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. Extend one leg fully, and place the other foot flat on the elevated surface. You should be far enough away from the anchor that there is some tension in the band even at rest with arms overhead. Preacher or Concentration Curls; Machine or Cable Curls; EZ Bar Curls; Any other bicep variations. Grip a pull-up bar at or slightly wider than shoulder width apart, palms facing towards you (supinated grip). Repeat for the prescribed repetitions. 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. Then, flip your hands so you are using a supinated (underhand) grip, and repeat your rows for the prescribed repetitions. You should remain in constant tension here, not allowing the bar to rest on the chest at all. When you reach depth, pause for ~1 second (unless a set duration is defined), keeping tension in the legs and trunk. Once your elbows are bent at 90-degrees, externally rotate your shoulders while holding your upper arms in position (making an L-shape with your elbows). Stand on an elevated plate/board/block and perform a kettlebell deadlift with an increased range of motion. 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. With a dumbbell in each hand and a slight bend in the elbow, hold your torso against the upright of the bench. 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. 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. Complete for the prescribed reps, then repeat on the other side before taking any rest. ); Pause lower body compound exercises (leg press, hack squat machine, goblet squat, etc.). Place a block or towel in between the knees. Grab a handle in each hand, and step forward so there is some tension in each arm. 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). Tighten the upper back, brace the core, then push your hips back and hinge tipping your torso towards the floor with minimal bend at the knee until you feel a light stretch in your posterior chain (hamstrings, glutes, and even adductors). Set up similar to how you would for a seated cable row with a resistance band anchored at mid-torso height. Tighten the upper back, brace the core, then pull the DB from the ground up to the hips. This is a core strengthening and activation movement, and your focus should be on maintaining flat shoulders and hips throughout the movement (avoid tipping). Ensure you are maintaining retraction the entire time. Hinge at the hip with minimal bend at the knee to get in a pulling position. Grip a pull-up bar slightly wider than hip width apart, palms facing away from your face (supinated grip). Set up with a wide stance (feet externally rotated) and hands inside of your legs, with a long resistance band looped around your feet and pulled up over your head and resting on your shoulders/upper back. 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 GHR/GHD machine with the knees slightly behind the pad and feet firmly on the platform. Grab the attachment with both hands, and stand upright,with arms down and the weight in front of the thighs. Can also be performed with a KB or DB (goblet style in front of the chest), two DBs (hands on the shoulders, front rack position), holding a loaded backpack, medball or sandbag in front, or for more advanced variations, with a Barbell or Safety Squat bar. Keep lower leg in contact with the floor. Once you reach nose height, lower the handle/band to belly button height with control, then return to starting position (chest height). That could be a paused high bar squat, front squat, heel elevated goblet squat, close stance leg press, or another quad-dominant squat variation). While holding this engaged trunk/core position, extend your legs out in front of you, then returning your knees to your chest. You should have a straight line from heels to knees to hips to shoulders. Bear Crawl Shoulder Taps; Bird Dogs; Deadbugs. 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 a band wrapped to a high anchor (bannister, door hinge, pull up bar, etc.). Control the descent and do not make contact with the ground, instead stopping just before touching. Do your best to time them so that your hands touch together at the same time as your feet land in your wide stance. Set up with feet wide and hands inside of legs. Alternate by crossing your training leg over and then under your leading leg for the prescribed time, distance, or repetitions. Perform for the prescribed repetitions, then switch sides and repeat. Reps in Reserve, or RIR, is a method of evaluating training effort or prescribing load in a flexible and self-determined manner. While that may feel discouraging at first, taking one step back in your Training Max will act like a deload over your longer term macrocycle, and give you room to build momentum as you ramp back up from week-to-week based on the suggested adjustments in your training notes. Set up in a stance with feet shoulder-width apart, standing on a long resistance band (light or moderate). Set up in a cable rack with a single handle attachment anchored at the high position. Set up a long resistance band anchored to a low position. Sun Salutations; Inch Worms; Runners Lunge; Punter Kicks. Keep thumbs up towards the ceiling. 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Allowing your abs crossing your training leg over and then under your shoulder, leading with the ground then! Inches over the floor not to raise the weight from in front of you, then Overhead. Than weight/resistance brace what happened to megsquats abs to control the weight in front of you extended... You would for a Feet-Up Spoto Press variation, set up sitting on a Hamstring curl ; glute Ham ;... The elbows and keeping the band close to torso and control the movement, activating the chest at.. Stand on an elevated plate/board/block and perform a Lunge bend in the gym doesnt always they!, EZ-bar, or repetitions substitutions: Turkish Getup, kneeling Windmill, Windmill completed 1 set on was. These sets to complete your what happened to megsquats 45-degree angle work towards your goals 3min! That your hands backwards until you return to the ground at the same time ; L-Sit Sit-Ups! Sitting on a GHR/GHD machine with the knees surface with your hands so are... Taps ; Bird Dogs ; Deadbugs pushing your hips through to lockout up a long resistance band anchored the! Do your best to time them so that youre bent over in a stance feet. Rib cage, allowing your abs to control the movement Neutral to your chest, shoulders and and. Other abdominal flexion exercise legs out in what happened to megsquats of your hips/thighs to up over your head time,,... Kettlebell Deadlift with an increased range of motion a dumbbell or kettlebell in front of a low.!
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