You should feel a light stretch in the abdominals. Banded Tricep Pushdowns or Skullcrushers), then something overhead (e.g. The goal here is to push yourself on these sets to complete as many reps as you can with good technical consistency. Make the movement easier with a wide grip, or more difficult with a narrow grip. Do not bend the elbows during your repetition. Start in a standing position with your feet roughly hip-width apart. Use your leg to prevent your upper arm from moving or swinging, avoiding momentum. Single Arm Banded Row; Chest Supported Row, Single Arm Lat Pull Down, DB Row. It can take months and/or years of dedicated training for many lifters to get their first pull-up. Start by performing Banded Tricep Pushdowns for the prescribed reps/time, then immediately grab a dumbbell and perform Banded OH Tricep Extensions for the prescribed reps/time, followed by Banded Tricep Kickback for the prescribed reps/time. Hit record on the video, and step back roughly 10 feet (ensure that you can see your entire body). Heel Elevated Goblet Squat, as demonstrated above). 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. This is a three-exercise giant set, intended to be performed continuously with no rest in between exercises. Standing upright, hold a weight plate with hands parallel (palms together, hands on either side of the plate). Return the start position and repeat. 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. Can also be performed with a band if cables are unavailable, by attaching your band to a higher anchor point and/or tilting your torso forward. Slider Push-Ups & Other Push-Up Variations; Alternating DB Bench Press; Alternating DB Overhead Press. 20 seconds), or if prescribed as reps (e.g. Can also be performed seated. Start standing upright with a dumbbell in each hand, and feet roughly hip width apart. Lie on floor with knees bent and soles of feet pressed together. 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. 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. Bear Crawl Shoulder Taps; Bird Dogs; Deadbugs. With a slight bend at the knee, hinge at the hip and maintain a solid torso position (engaged trunk), descending until you have a mild stretch in your hamstring your hands should be 10-16 off the floor here. We recommend keeping a roughly 45-degree angle between your arms and your torso, striking a balance between too flared out and too tucked in to your torso. Breathe, brace your core, and repeat. Once your torso is near parallel to the ground, transition into a squat by bending the knees and lowering the hips. Return the weight to an extended overhead position. Good Morning; Banded Good Morning; Supermans or Back extensions; Reverse hyperextensions; Stiff-Leg or Romanian Deadlifts. Holding a band (pinned under your feet, or attached to a low anchor), set up so there is light tension in the band while your arms are straight down by your side. Perform these with a slow and controlled tempo for the prescribed reps. If youre not too sure, we recommend not trying to overthink things it definitely gets easy with just a bit of practice, and its fair game to err on the conservative side. 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. Starting with feet together, take a step forward and begin to perform a walking lunge. 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. Once you cannot lower the arms further in this position, rotate your arms (aiming to keep your shoulders retracted through this rotation) and complete the repetition when your hands reach the small of the back. Pause to remove any momentum (or for prescribed duration, if specified), then return to the start position with control, focusing on hingeing at the hips. If you are uncomfortable performing a full clap in between reps, you can try a plyo push-up, or modified plyo push-up. Place a long band around one foot, anchoring the loose end with your hands. Aim to keep your elbow high and your humerus (upper arm) behind your torso, rather than in line with it. You can opt to extend legs for a more difficult variation. Start in a plank position with sliders, paper plate, or towels on each foot. Incline DB Flyes; Cable Flyes; Incline DB / Barbell Bench Press; Push-ups; Pec Deck Machine. From there, lower your weights in front of your body with control. Can also be performed seated on a bench with a band around your ankles, with the other end secured against a strong anchor. As you reach up and extend your arm to grab the band, there should be some tension on the band before you begin your pull adjust further from or closer to the anchor as needed. Think about leading the pull with your elbows, tucking your arms back to your torso throughout the repetition. Tricep Push Down; Tricep Kick Back; Skullcrushers; BW Tricep Extension. Put your weight on the front foot and hinge at the hip and push your hips back. Sit on the ground with legs extended, feet on sliders, and hands flat on the floor by your hips. Get in an upright seated position with a dumbbell in each hand. Focus on driving your elbow back, retracting your shoulder blade during the contraction, and allowing the cable to return to a deep and reaching start position, protracting your shoulder blade and stretching your lat. Keep the upper arm stationary and curl the dumbbell while contracting the biceps. While maintaining a constant tension on the band, squeeze your butt and drive your foot through the floor, extending until your hips are in line with your torso. When your elbows reach parallel with your torso, perform a slight pause to avoid any momentum (unless a specific pause or tempo is prescribed) and control the movement back to the starting position. Grab with one hand, and perform single arm curls using a handle attachment and a cable machine. Control the descent of the bar path, and rather than lowering all the way until the bar touches your chest, pause the bar before it makes contact, about 1 inch above your chest. Perform with feet flat on the ground, unless specified otherwise (e.g. Start in a quadruped position and curl toes under. Keep the opposite leg straight and out to the side. 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. Aim to keep your flat foot shin vertical throughout the repetition to better target your glute on the flat foot side. In an open space, run as quickly as possible for the time or distance as prescribed. Keep your body in a straight line, making sure not to raise or sink the hips. Stop at parallel and return to the start position. 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.). Hold a weight (kettlebell, dumbbell, etc) in both hands and walk. Hinge at the hips and reach towards the floor with your free hand. If you are limited on space, turn around and jump back (rather than continuing to jump in the same direction). Focus on hinging at the hip and keeping the back neutral through the entire movement. 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). Lower and repeat for reps. Barbell Curl, Cable Curls (V-Bar or EZ Bar attachment), Alternating DB curls, Hammer Curl. Repeat for the prescribed repetitions or duration. Think about leading the pull with your elbows, tucking your arms back to your torso throughout the repetition. Lower the weight with control again behind your head to return the weight to the start position. Set up far enough away from the pulley so that there is tension on the cable when your arms are extended. Straddle the pulley, and clip the dip belt to the cable. 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. Perform squats to depth while keeping an upright torso. Begin performing your curls, focusing on squeezing your hamstrings as you pull the ball in towards your hips, all while maintaining the same torso position. Heel Elevated Goblet Squat, as demonstrated above). Ensure you are maintaining retraction the entire time. Can be weighted with DBs in both hands, or holding a DB or KB in front of you to act as a counter balance. 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). To reach your start position, complete either a strict chin-up, or jump up to hang with biceps flexed, and chin over the bar. Lower the weight with control, allowing the bar to reset completely on the ground before taking your next rep. Start standing upright with a single KB beside one foot, and feet roughly hip width apart. Set up with an adjustable bench and a pair (or more) of Dumbbells. Begin performing curls with your banded arm for the prescribed reps. Aim to keep your shins vertical throughout the repetition to better target your glutes. Keep your body in a straight line, making sure not to raise or sink the hips. For example, if we are prescribing an exercise as 11 @ 3 RIR, that means we want to do one set of one repetition, using a weight that we could perform ~4 total reps if pushing to true failure (the ~4 reps comes from the 1 completed rep + the 3 reps in reserve). Squeeze your butt and drive your feet through the floor, extending until your hips are in line with your torso. Barbell squat variations (low bar squat, high bar squat, front squat, safety bar or other specialty barbell variations); Other compound lower body exercises (Belt Squats, Leg Press, Hack Squat Machines, etc.). Start in a quadruped position on a bench holding a dumbbell in one hand. Split Squat Variations; Lunge Variations; Box Step-Up Variations; any other unilateral lower body exercises. Throughout the entire repetition, aim to keep your head and torso at the same level dont allow your body to raise! Start on the floor in a quadruped position (hands and knees down), with your arms shoulder-width apart. Set up by wrapping a band around an upright pillar or column, and step one foot into the loose end of the band so that the band wraps behind your knee. Pronated Grip Inverted Rows (At-Home version); DB Row; Cable Row; Chest Supported Row; Machine Row; Pull Up; Chin Up; Lat Pull Down.