Repeat for the prescribed repetitions. Any Delt Burnout of 15+ reps to failure; DB Lateral Raises; Prone Incline Y-Raises; Band Pullaparts; Face Pulls; DB or Plate Front Raises. Sitting on the floor in front of a bench, squeeze your butt and drive your feet through the floor, extending until your hips are in line with your torso. Perform curls for the prescribed rep range. Can be scaled easier by bending your knees 90-degrees, shortening the length between contact points (from feet-to-forearm to knees-to-forearms). Stand up straight and hold a dumbbell in one arm, with the weight in front of the thighs. Aim to get the thighs perpendicular to the floor with each rep.Keep ribs down and glutes tucked, being sure not to get into a hyperextended spine position. Each non-deload week, well provide instructions on how/when to change your Training Max to fine-tune the prescribed intensity to your individual capacity. 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. Perform these lying face down on an Incline bench. Set your feet on a stable surface with your hands on the floor so that youre bent over in a 90 degree position, with your legs extended and your hips as stacked above your shoulders as possible. 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. Pancake Tacos w/ Grilled Peaches and Bacon By JamaRR Royster (@pancakegawd) Estimated Serving Size & Nutrition, Copyright 2018 STRONG STRONG FRIENDS. Since this exercise is so technically demanding, the absolute load used is less important, Suitcase Walk, Side Plank variations, Turkish Getup, Half Turkish Getup. Pronated Grip Inverted Rows (At-Home version); DB Row; Cable Row; Chest Supported Row; Machine Row; Pull Up; Chin Up; Lat Pull Down. Contract your tricep and push the band back to straighten the arm. 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. Keeping your torso upright, chest tall, and elbows pointed down, squeeze the lats/armpits and lower the handle to roughly your collarbone level. Bodyweight alone is often challenging enough, but you can also hold light weight plates or DBs in your hands for an added challenge. Hold the position for the specified amount of time. DB Stiff-Leg Deadlift, BB Stiff-Leg Deadlift, Hamstring Curls. Can also be performed facing a cable rack, holding onto a single hand attachment fixed to a low pulley. As soon as you land, jump back up and bring your feet together and hands back to your sides. Keep your legs extended and palms pressed down into the floor, then raise your hips and hold a high plank position. Start by lying down face up, with sliders or small towels below your feet (or wearing just socks). Press into the band by pushing the knees out in the squat. Perform squats to depth while keeping an upright torso with bodyweight or with a light kettlebell. 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. My most significant improvement in Stronger by the Day is my upper body strength. Aim to keep your shins near vertical throughout the repetition to better target your glutes. 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. Control your pace and do your best to keep your hips and shoulders square and balanced despite the resistance. Perform for the prescribed repetitions, then repeat on the other side. Repeat for the prescribed time or reps, moving back and forth if space is limited. Lift your hips off the ground, and maintain a neutral spine by tucking the ribs and squeezing the glutes and abdominals. Can be performed standing or seated, if not specified. Start in a standing position and bend down to touch the toes. Keep your feet flat on the floor, bending 90-degrees at the hip and knee. Lift the band straight up toward your shoulder, leading with the elbows and keeping the band close to the body. Keep constant tension here, and try to avoid resting the cable at the bottom. However, everything is written intentionally to optimize YOUR progress. On cable pulldown machine, choose a straight bar attachment, and hold with both hands using a supinated (underhand) grip. Sit on the ground with legs extended, feet on sliders, and hands flat on the floor by your hips. Start in a plank position with sliders, paper plate, or towels on each foot. May also be prescribed with different rep ranges (e.g. Elbows should be in a 90degree angle at the start position. Hold that position for one count, then reverse all steps to come back to the starting position. Unrack the bar setup in a low bar position. 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. Then with control, return them to their starting position. Grab the loose end of the band with one hands, and raise the band above your head with your arms bent and hand behind your head. Besides If your first session was hard to the point of failure, how are you supposed to build momentum and actually progress from there?! Wall Sit; Low-Ceiling Lunges; Other Lunge or Split Squat Variations; Box Step Ups. 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). Then, return to the start position by driving your hips forward and squeezing your glutes. Start in a kneeling position with enough room to extend forward. Glute bridge variations (banded, single leg, etc. 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. 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. Alternate for the prescribed repetitions. Soften the front knee slightly. Press the bar up over the head, pushing your head forward once the barbell passes eye level. Complete for the prescribed reps, then repeat on the other side before taking any rest. Thank you for visiting, and for being a Strong Strong Friend. We aret simply throwing together exercises, reps, and sets before calling it a day. Then immediately drop to Position 3, dropping to your knees and finishing your set. **Please ensure you are using your Training Max as defined in the FAQ below, as this will best set you up for long-term sustainable progress.**. Bring both feet, bending the hip only, keeping the legs extended. Can also be performed at home by substituting a KB/DB for a water bottle or small backpack weighted with books or other objects. If your bar has multiple grip options like this, we recommend setting the barbell so that the handles are lowest to the ground, allowing for the longer range of motion. You should feel this primarily in your hip adductors (think inner thigh or groin), and if not, try adjusting your pelvis relative to the floor (rotating your hips down towards the floor more). Plate Front Raise; DB/Cable lateral raise; Overhead Pressing variations; any other shoulder exercises. Leg Extension 21s (demoed above as 3+3+3) are performed as prescribed reps for the first half of Range of Motion, then prescribed reps for second half of Range of Motion, then prescribed reps for the full Range of Motion, typically prescribed as 7+7+7. Lie on your side with legs stacked and knees bent at a 45-degree angle. Set up in a pushup position with hands and balls of your feet on the ground. Warm up using an easier scaled version of your working sets. Straddle the pulley, and clip the dip belt to the cable. Perform your flyes by squeezing and contracting your pec in order to bring your arm arm towards the midline, while maintaining a constant slight bend in the elbow. Repeat for the prescribed repetitions. 3 sets of 6 reps), hold the position for 2-3 seconds for each repetition before returning to the floor. Set up a band in a high anchor or overhead position. Start with something in front of your torso (e.g. Engage your abs while pressing your low back into the floor, and hover your feet and hands ~6 inches over the floor. Then reverse the movement and return the weight to the start position. Slider Mountain Climbers, Slider Pike, Slider Fallouts, Planks; Hanging Leg Raises; L-Sit. Keep your eyes on the kettlebell at all times. 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. Maintain a slight bend in the knee, and push the hips back as you descend (you should feel a light stretch in your hamstrings at the bottom). Switch hands with the weight and walk the same distance back. Bend elbows to descend the torso, hips and chest to lower your chest, coming close to touching the elevated surface. 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. Step away from the anchor until there is tension in the band, and hold it in one hand. Can be performed with a single handle attachment, a rope attachment, or other attachment of your choice. Set up with a wide stance (feet externally rotated) and hands inside of your legs, standing on a long resistance band. Laying on your back, keep your arms down at your sides and extend your legs. 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. In a half kneeling position (close knee on the floor), use a cable machine or a band and bring the handle to the torso. Scale harder by balancing on forearms only, adding weight to your back, or by placing your hands or feet on an unstable surface like a Bosu ball or suspension system like TRX. Start by picking a Training Max that is a number you know you can hit no matter what for 2-3 tough reps. Pronated Grip Inverted Rows (At-Home version), For a full squat tutorial as well as breakdowns of other barbell squat variations, see our, The goal here is to push yourself on these sets to complete as many reps as you can with, Training our heavy compound lifts later in a session rather than first thing when were fresh means those lifts will feel harder, 2) Gym-less training companion & BW guides, Goblet or other Front loaded (DB, KB, barbell) squat, Supinated Grip Inverted Rows (At-Home version), Post-Workout Pancake Tacos w/ Grilled Peaches and Bacon, 25 Bodyweight only strength exercises video. In an open space, run as quickly as possible for the time or distance as prescribed. Can be modified by performing on knees (scaled easier) or by elevating feet (scaled harder). Start in a quadruped position and curl toes under. There should be tension on the band at this height. 3 sets of 6 reps), hold the position for 2-3 seconds for each repetition before returning to the floor. Can be scaled harder by switching your point of contact from your knees to the balls of your feet. Lower and repeat for prescribed reps. Maintain that position for prescribed amount of time. For full deadlift tutorial, see our How to Deadliftvideo, our Extended Video Library or written guides on this movement. Make the movement easier with a wide grip, or more difficult with a narrow grip. We aim to connect aspiring or current lifters with training partners, coaches, information, and motivation that will propel lives and health. Contract your calves and push the weight rack away from you by extending at the ankles. Stop at parallel and return to the start position. Keep the torso as upright as possible and continue to keep the elbows high throughout your repetition. Walking/Alternating/Reverse Lunge variations; Box step-ups; Flat or Front Foot Elevated Split Squat variations. Our goal is to make strength training accessible and approachable for all people. Start in a plank position with palms on the floor, slightly wider than shoulder width apart (unless grip width is specified) and knees down on the floor. For futurecheck-ins, recreating this video as closely as possible (from the same camera set up, distance from the camera, and even the same clothes & lighting) will help considerably as your coach tracks your progress. Shoulder Passs Through, Reverse grip shoulder pass through, Down Dog Position. I think my Training Max is too light! Tighten the upper back, brace the core, then pull the bar from the ground up to the hips. This exercise can be scaled easier by substituting the barbell for another weight implement (DBs or KBs), or performed bodyweight. Stop at parallel and return to the start position. Lift your bottom leg up until it touches the bottom of the bench. All AMRAPs are prescribed as a percentage of your Training Max. Continue descending until you feel a light to moderate stretch in your hamstrings and/or glutes. Lower the weight back to the ground with control, then repeat for the prescribed repetitions. Repeat with the other hand, bringing the implement back to its starting point. Start by performing Band Pullaparts for the prescribed reps/time, then immediately fix your band under your feet (grabbing one side in each hand), and perform Banded Lateral Raises for the prescribed reps/time. Think about pushing the feet through the floor while squeezing your glutes and pushing your hips forward, hingeing at the hips. 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. Can be further scaled easier by raising from your forearm up to your hand (with a straight arm and locked elbow). These can also be prescribed as a Front Raise Hold. Keep lower leg in contact with the floor. Without moving your upper arm, hinge at the elbow and lower the weight in a controlled manner towards your skull, stopping a few inches above your face. Perform the prescribed number of reps (or to failure, if prescribed as an AMRAP). Start with your arms down by your side and palms facing up. 3. Our strong strong friend, JamaRR Royster (aka @pancakegawd), has you covered with this absolutely delicious, easy and protein-packed recipe. If you are able to perform more than 5-6 regular push-ups, we recommend performing these in a regular push-up position, and if you can preform fewer than 5-6 regular push-ups, we recommend setting up in a modified (knees down) position. Lower the weight with control again behind your head to return the weight to the start position. Neither are inherently right or wrong, and we recommend training a combination or alternating (for balance), or whichever is more comfortable for you. Starting in a Superman position prone on the floor, extend until your hands and feet are both raised. The closer you are to being vertical, the harder the push up will be. If substituting for another delt variation, aim to complete in sets of 15+ reps, and pushing to technical failure. Perform the baseline test only at the start of the challenge (or when you first start programming, if you are just joining us). Carries are always counted by time, so do not rush. 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