Complete for the prescribed repetitions. Box Jumps; Jump Squats; Medicine ball Throws; Belt Squats; Leg Press or Hack Squat. Keep the heel or entire foot on the ground. Try to tuck your elbows in towards your ribs as you pull the bar down, better engaging your lats. Perform with feet flat on the ground, unless specified otherwise (e.g. Cable Lat Pullover; Banded Lat Pullover; Lat Pull Down variations (wide grip, single arm, etc); Pull-Ups, Chin-Ups, Rows. Can also be performed holding a single kettlebell with one hand, or one kettlebell in each hand. Start in a quadruped position and curl toes under. Raise your head a few inches off the ground and hover the extended leg at the same time. Stand on an elevated plate/board/block and perform a kettlebell deadlift with an increased range of motion. I think my Training Max is too light! Incline Barbell Bench Press; Pushups; and Cable Crossover variations. Besides If your first session was hard to the point of failure, how are you supposed to build momentum and actually progress from there?! If you do not have access to cables, you can perform these variations with bands. Focus on movement throughout and in between the reps, not just stretching at the end-range of motions. The goal here is to eventually work towards a skip while keeping the knees high and reinforce good ground contact to improve sprint technique. Begin in a standing position. This variation can add a greater hamstring and posterior stretch, as well as better reinforce hingeing mechanics as you start in a biased position that naturally encourages you to push your hips back during the repetition. Press back up by pushing your feet into the floor and your shoulders back into the bar. Can be loaded with barbell, DB, KB. Maintaining your position, row the band by pulling it to the lower chest, then return to your starting position. Alternating Side Lunge; Pistol squat; Single Leg Press; any other unilateral lower body movement. Repeat for the prescribed time or repetitions. Its the only reason for me to come back to Facebook and check it daily. Also unlike the Stiff-Leg Deadlift, our goal is constant tension (no resetting on the ground between reps), and a bit more knee flexion as the bar descends past your knees. Grab the bar with both hands, with an underhand grip. Start by picking a Training Max that is a number you know you can hit no matter what for 2-3 tough reps. Close Grip Bench Press Feet Up; Neutral Grip DB press; Close Grip Push-Ups; Bench Dips; Chest Dips. Lay on your side with your feet under a bench or elevated surface. Set up on a flat bench with your head, shoulders, and butt on the bench and your feet on the floor, while holding a pair of dumbbells one in each hand. 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). Can be performed with a rope, straight bar, or v-/ez-bar handle attachment. 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. With this hand position, we should be aiming to keep your arms as close to the torso as possible, aiming for roughly 10-30-degrees of angle between arms and torso at the bottom to maintain more emphasis on the triceps in this variation. Focus on keeping your ribs tucked down and maintaining your hollow body position throughout the motion while rocking back and forth. Start with something in front of your torso (e.g. Start with the torso perpendicular to the floor and squeeze the hamstrings and glutes to lower until the torso is parallel to the floor. Lower the KB in the same movement pattern. Other quadriceps focused exercises (goblet squat, leg press, etc.). Sit on the floor or a seated cable machine and hold a straight bar attachment with a wide overhand grip. Lower back down with control and repeat. Your coach will review these during yourcheckin, and may provide further comments or instructions from there. Hang from the bar, and pull yourself up by pulling elbows down to the floor. Starting Position: Lie on the floor with one kettlebell in one hand. Lying Banded Lat Pullover; Cable Lat Pullover; DB Pullover; Lat Pull Down variations (wide grip, single arm, etc); Pull-Ups, Chin-Ups, Rows. Aim to maintain a straight line in your body, from feet to knees to hips to shoulders. Lower and repeat for reps. Barbell Curl, Cable Curl; Alternating DB Curl, Hammer Curl; Single Arm Preacher Curl; Concentration Curl. Lie on floor with knees bent and soles of feet pressed together. Pause and flex your tricep while holding the position at the top, then return to the start position and repeat. Use both legs to extend the weight back out again, and repeat the single leg negative using the same leg, unless specified otherwise (i.e. 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. Can also be substituted for an Ab Wheel, or by performing the bodyweight only variation Ab Fallouts. Ive gained more confidence being a little wider and having bigger legs than others, because I remember that I have built that muscle. Return to start position and repeat. Goblet Squat; Leg Extensions; Front loaded (DB, KB, barbell) squat; Belt Squats; Leg Press or Hack Squat; Leg Extensions. Keep the opposite leg straight and out to the side. Contract your calves and push the weight rack away from you by extending at the ankles. Laying on your back, keep your arms down at your sides and extend your legs. Deadbugs; Birddogs; V-situps; Hollow body holds; Bear Crawls. If possible, set your adjustable back to a low angle, roughly 15- or 30-degrees (this is usually the first or second notch), as well as adjust the seat so that the front is elevated. Squeeze the shoulder blades together and separate the band in a fly-motion. Perform the prescribed number of repetitions, then switch sides and repeat. You should be far enough away from the anchor that there is some tension in the band even at rest with arms overhead. The start position should be difficult to hold, and you should feel resistance as the band/cable try to pull (rotate) you. 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. Set up in a cable rack with a single handle attachment anchored at the low position. Lunge variations; Split Squat variations; Cossack squat; Box Step Ups; Any other unilateral lower body exercises. Walkout, and hinge at the hip by pushing your hips back to perform a good morning. Rate of perceived exertion, or RPE, is a method of evaluating training effort, typically ranked on a scale up to 10. Press shins into the floor to return back to start position and repeat. Facing a cable machine, set the pulley at or above your shoulder-level and use a rope or split handle attachment. Can be further scaled easier by raising from your forearm up to your hand (with a straight arm and locked elbow). Place your hands on the edge of a bench and shoulder width apart. Keep your body in a straight line, making sure not to raise or sink the hips. Widen your stance and angle your toes out until you are in a sumo position. Press yourself the the end of the range of motion, pause for one second and return to the start position. Try to tuck your elbows in towards your ribs as you pull the bar down, better engaging your lats. 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. Return to the starting position. Place your top leg on top of the bench. Aim for 4-5 seconds from overhead to behind your back, and another 4-5 seconds to return your hands over your head while maintaining scapular retraction during the entire range of motion. Begin your rep by hingeing at the hips focus on not only dipping your chest down, but by pushing your hips back, all while maintaining a straight torso position. Begin your banded chest press by squeezing and contracting your pec while pressing the band until your arm is straight in front of you. Goblet Squat, Band Abducted Goblet Squat, Goblet Squat w Adduction, Front loaded (DB, KB, barbell) squat; Belt Squats; Leg Press or Hack Squat; Leg Extensions. 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. Focus on pulling your elbows back behind your torso and squeezing your shoulder blades together during the contraction, and allowing the band to return to a deep and reaching start position, protracting your shoulders and stretching your lats. Wrap a long resistance band under your front foot flat on the floor, and hold each loose end in each hand. Feet Up or Close Grip). Control the speed and distance the roller travels by engaging the core. Focus on squeezing and flexing your biceps as you resist the band tension, holding for the prescribed time. We recommend taking yourphotosfirst thinginthe morning after youve used the bathroom (but before any food or drink). Can also be performed at home by substituting a KB/DB for a water bottle or small backpack weighted with books or other objects. Setup facing an adjustable bench set to a high incline position (45-85 degrees of angle). On cable pulldown machine, choose a straight bar attachment, and hold with both hands using a supinated (underhand) grip. Megsquats is a famous YouTube Star who has a net worth of $1-5 million. Bear Crawl Shoulder Taps; Bird Dogs; Deadbugs. Keeping your arms at 90-degrees abducted (flared) from your torso, pull the band directly back while keeping the upper arms parallel to the floor. For alternating lunges, return the front foot to meet the back. Keep thumbs up towards the ceiling. Standing facing the cable machine, grab the bar with an overhand position at shoulder width apart or wider. Barbell/Bentover Row; Pendlay Row; Dumbbell Row; Inverted Row; Chest Supported Row, Single Arm Lat Pull Down. Sometimes stress and fatigue can be super high, so using an explicit percentage may be over-exerting relative to your capacity on that day. Repeat for 3-8 repetitions (each rep is a 5-10 second long hold) if rep range is not prescribed, then relax and switch sides. Ideally, you should be able to grab the band so that there is tension when you are in your start position (at the lowest part of the lift). Banded lateral walk, Monster walk, Clamshells, Fire Hydrants. Perform for the prescribed repetitions, then switch sides and repeat. Banded Hamstring Curls; 2-Up, 1-Down Hamstring Curl; Hamstring Curl 21s; Glute Ham Raise; Romanian Deadlift; Stiff-Leg Deadlift. 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