Start standing upright with a dumbbell in each hand, and feet roughly hip width apart. Perform squats to depth while keeping an upright torso with bodyweight or with a light kettlebell. Set up in a cable rack with a single handle attachment anchored at the high position. Starting with your arms extended and your body in a straight line (with an engaged core), pull your chest towards the lip of the table, maintaining the same straight body positioning and then lower back to an extended start position. Press into the band by pushing the knees out in the squat. This progression is a great developer of strength and coordination for the Turkish Getup. Place your closest foot on the box, and your other foot on the floor. Ab Fallout; Plank; Hanging Knee Tuck; Hollow Body Hold; Any other abdominal flexion exercise. Keeping your torso upright, chest tall, and elbows pointed down, squeeze the lats/armpits and lower the handle to roughly your collarbone level. Banded Bicep Curls; Banded Isometric Bicep Curls; Banded Hammer Curls; Banded Reverse Grip Curls; Banded Bicep 1.5-Rep Curls; Set up a single band to a low and sturdy anchor point in front of you. Can also be performed at home by substituting a KB/DB for a water bottle or small backpack weighted with books or other objects. Starting with a bench perpendicular to your body, grip the surface or edge of the bench with your hands. Keeping the upper arms stationary, and curl the bar forward and up while contracting the biceps. Can also be performed off a deficit if specified (as demonstrated above). Carries are always counted by time, so do not rush. Lift the bar up straight out of the squat rack, and step back in a few steady, stable steps. Keeping your arms straight, pull the band until your arms are stacked directly over your shoulders (perpendicular to the floor). Set up a barbell on low blocks (or stacked plates) so the bar is below the knees. While holding this engaged trunk/core position, extend your legs out in front of you, then returning your knees to your chest. 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). Return to the starting position and repeat. Lower the weight with control again behind your head to return the weight to the start position. 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. Once your torso is near parallel to the ground, transition into a squat by bending the knees and lowering the hips. In a standing position, use a cable machine or a band and bring the handle to the torso. Descend from the top to the bottom of a push-up position as normal. wide or close grip push-ups). Lie flat on the ground with a dumbbell in one hand. Set up an adjustable bench at a high incline (~60-80 degrees) facing away from a dual cable machine. Place your forearm on the ground with your elbow directly under your shoulder, thenraise your hips off the ground. Descend your torso back until youre roughly 45-degrees off the floor (think half-way through a sit-up). Can be performed bodyweight or weighted (typically with DBs or KBs). Start in a kneeling position with enough room to extend forward. Tighten the upper back, brace the core, then pull the band from the ground up to the hips. Start by facing away from the anchor, and take ~3 steps away so that the pulley is behind your body, and your upper arm is behind your torso (position 1). Laying on your back, raise arms overhead and extend hands and feet, creating a starfish position. Use your elbows to push your body back, maintaining the plank position the entire time. For a Feet-Up Spoto Press variation, set up with your competition style (regular) bench press 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. For standing DB OHP, set up in a stance shoulder-width apart, clean the DBs up to your shoulders, and press overhead. Start lying face down (prone) on the floor or bench, with plates or stacked books 2-4 off the ground surrounding you at 12:00, 3:00, and 9:00. Return to the starting position and repeat the process for the prescribed number of reps. Switch legs, and repeat to complete your set. Try to keep your arms in front of your body while you press, to better target your front (anterior) deltoids. From there, extend your arms out and away from the body. moving to the third stair) and finish your set. Scale accordingly. Reverse all steps to come back to the starting position. Tuck the ribs and the hips, ensuring you do not hyperextend the spine. Side Plank; Paloff Press Wood Chops; KB Windmills; Turkish Getups; Suitcase Carries. Other quadriceps focused exercises (goblet squat, leg press, etc.). Unless a specific time is prescribed, hold this position for 1-2 seconds, maintaining a straight line from shoulder to hip to to knee to ankle, before lowering back to the start position with control. Grab the band (or rope) with a double overhand grip. Use a bench block or board to limit the range of motion of the bench press. If you are limited on space, turn around and jump back (rather than continuing to jump in the same direction). 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. Alternate for the prescribed repetitions. 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). Set up in a standing position, with a long resistance band looped under your feet and over your shoulders. Keep your body in a straight line, making sure not to raise or sink the hips. A strength program is more than just a routine. We aim to connect aspiring or current lifters with training partners, coaches, information, and motivation that will propel lives and health. Let Megsquats lead you to your strongest self yet! Stop at parallel and return to the start position. Starting from an upright position with both feet together, take a step out wide with one leg into a wide stance and descend into a squat while shifting your weight to the active leg. 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. **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.**. Set up in a modified pushup position with forearms and knees on the ground. Can be performed bodyweight or weighted (typically with DBs or KBs). Then, lower yourself down so that your heels reach below the platform and you feel a light (but not painful) stretch in your calves. This is a useful tool in prescribing or adjusting loads based on how challenging a set feels to the lifter. Then, lie on a bench (or on the floor) in front of and facing away from the band. Begin performing your curls by squeezing your hamstrings, focusing on squeezing your hamstrings as you drive your heels back towards your hips, all while maintaining the same femoral (upper leg) position. 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. Repeat for the prescribed time or repetitions. Focus on pressing your lower back into the floor. The total range of motion on this movement is slight, so try to maintain control and a solid trunk position (not sagging at the hips). May also be prescribed with different rep ranges (e.g. Paloff Press, DB Windmill, Turkish Getup, Half Turkish Getup, Russian Twist. Focus on squeezing and flexing your biceps as you resist the band tension, holding for the prescribed time. Banded Deadbugs; Birddogs; V-situps; Hollow body holds; Bear Crawls. Thats one rep. Rotate your wrists and DBs again so that you are palms up, and repeat for the prescribed repetitions. Flex your toes up towards your shins and bring your butt off the floor slightly. 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. Grab each end of the rope with one hand, keeping your palms facing one another. Use a stair, low box, or other stable surface (e.g. Start your rep by pulling the handle back towards the lower abdomen. 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. Lie on floor with feet flat on the ground. Extend one arm out in front of you, and grab the band with one hand ensuring there is tension on the band at full extension. Incline Barbell Bench Press; Pushups; and Cable Crossover variations. Raise the hips into a bridge, then sweep your extended leg under onto your knee. 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). Squeeze your butt and drive your foot through the floor, extending until your hips are in line with your torso and resisting the band tension. Seated/Standing DB OHP; Barbell OHP; Seated Cable OHP; Modified Handstand Push-Up; Overhead Pressing Machines. For full deadlift tutorial, see our How to Deadliftvideo, our Extended Video Library or written guides on this movement. Repeat for the prescribed repetitions. 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. Besides If your first session was hard to the point of failure, how are you supposed to build momentum and actually progress from there?! Lift your hips off the ground, and maintain a neutral spine by tucking the ribs and squeezing the glutes and abdominals. Instead, hover arm and leg over the ground. Walking Lunges; Reverse Lunges; Box Step-Ups; Split Squat; Front Foot Elevated Split Squat; Single Leg Leg Press; B-Stance Squat. Do your best to not allow any movement other than rotation here your elbow should ideally not move up, down, forward or backwards. 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. Side Plank, Paloff Press, DB/KB Windmill, Turkish Getup, Half Turkish Getup. Then with control, return them to their starting position. Repeat for the prescribed repetitions, then repeat on the other arm. 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. With the bench upright angle set at ~45 degrees, begin by performing Seated Incline DB Curls for the prescribed reps (Position 1). Single Arm Front Curl; Single Arm Banded Away Curl; Single Arm Banded Curl; Single Arm Banded Reverse Grip Curl; Single Arm Banded Hammer Curl; Single Arm Preacher Curl; Single Arm Cable Curl; Alternating DB Curl; Hammer Curl; DB Iso-Hold Curl. DB Row, Inverted Row, Barbell Row, any other horizontal pulling variations or machines. Lift your hips off the ground, and maintain a neutral spine by tucking the ribs and squeezing the glutes and abdominals. 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. 3-Position Cable Curl; 3-Position Banded Curl; Any Bicep Burnout of 15+ reps to failure; Barbell Curl, Concentration Curl, Cable Curls (V-Bar or EZ Bar attachment), Preacher Curls, Alternating DB Curls, Hammer Curl. 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. Unlike a Close Grip Push-Up variation, expect your arms to flare out slightly wider than the usual tucked-close-to-the-torso position we aim for. Begin performing curls with your banded arm for the prescribed reps. Support your mid back perpendicular to a bench. Then, lower yourself down so that your heels reach below the platform and you feel a light (but not painful) stretch in your calves. For 2-Up, 1-Down Hamstring Curls, set up on a hamstring curl machine (seated or lying). Stop at parallel and return to the start position. Switch sides and perform same exercise with opposite arm and opposite leg. Perform the prescribed number of reps (or to failure, if prescribed as an AMRAP). If you cannot fully support your bodyweight in this position (or are unsure), start by keeping one or both feet on the ground to add assistance. If you do not have access to cables, you can perform these variations with bands. If you could almost do an unassisted pull-up during your baseline test, you can also shoot for your first pull-up! Press shins into the floor to return back to start position and repeat. Slowly and with control, lower your hands in a circular motion as far as comfortably possible. Attach a band to a low anchor point, 6-12 off the ground. Walk the hands out away from your body into plank position, then walk the feet to meet the hands. Hold a band in with both hands and extend arms in front of you, with an underhand (supinated palms facing up) grip . Immediately return your feet into squat position, and stand up from the squat position, extend or jump upright, and reach your hands overhead. If a pause is prescribed, pause at the bottom of the squat for the prescribed duration, focusing on maintaining tension throughout your body as you resist the barbell. Finally, stand up and immediately without rest perform DB Hammer Curls for the prescribed reps (Position 3). Alternating Side Lunge; Pistol squat; Single Leg Press; any other unilateral lower body movement. Actively engage your abdominal muscles by keeping your ribs pulled down and your pelvis tucked under your hips. As you maintain a straight position at the hips (aiming for a straight line from knee to shoulders), begin to lean your torso forward, controlling your descent with your hamstrings. Lie on your back with legs extended. Hold a rope attachment from a low pulley. Start in a normal pull-up position. Can be loaded with barbell, DB, KB. Ensure you are maintaining retraction the entire time. Pause at the top of the motion and return to the starting position. Neutral grip lat pull-down, assisted chin-ups, negative chin-ups, weighted chin-ups. Keep this movement controlled and smooth, focusing on squeezing your glutes and resisting the band. Return to start position and repeat. Bend elbows to descend the torso, hips and chest to lower your chest, coming close to touching the elevated surface. See the demo link above for more detail, as an example of 3+3+3 Iso-Hold Curls. Aim to keep your shins vertical throughout the repetition to better target your glutes. To scale harder, perform flat on the floor (palms down), descending until your entire forearms are against the floor, then pressing your body back up by extending at the elbow, like a skullcrusher. Hollow Body variations; Planks; Birddogs; Dead Bugs. Then reverse the movement and return the weight to the start position. Continue in a deliberate and controlled manner for the prescribed time, doing your best to avoid any excessive tipping or rotating. Place your forearm on the ground with your elbow directly under your shoulder, then raise your hips off the ground. Face a cable setup with a rope handle attached to a low pulley. Perform with feet flat on the ground, unless specified otherwise (e.g. Set up with feet wide and hands inside of legs. Take a half kneeling position (with your foot closest to the anchor flat on the floor, and your far side knee down). To scale this version to an easier variation, modify this exercise to alternate one leg at a time until you reach the prescribed number of reps per leg. Lay on your back with a band anchored above your head, holding the band with both hands. Return the the starting position and repeat. 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. Maintaining a fairly upright torso position, descend in a squat until you reach parallel depth (hip crease below top of the knees). If comfortable, a skip can be added in between steps. 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. Banded Deadlift; Barbell deadlift variations (conventional, sumo, trap bar); Other posterior chain compound exercises (Good Mornings, Romanian Deadlifts, Stiff- leg Deadlifts), Unrack the bar setup in a low bar position. Hinge at the hip with minimal bend at the knee to get in a pulling position. Start with bodyweight or PVC pipe, and then advance to an empty barbell after regularly programming the Jefferson Curl for 4 weeks. Start standing with hips and shoulders square. Maintain that position for prescribed amount of time, performing only on one side per set (alternating arms with each passing set). Prone I-T-Y-W; Prone Incline Y-Raise; Blackburns; Face Pulls; Band Pullaparts; Rear Delt Flyes; Any other upper back, shoulder health, and external rotation exercises. Round up or down as needed based on the prescribed percentage work, but aim to hit at least the total cumulative rep goal for the session. Side Plank Demo Here Copenhagen Plank; Copenhagen Plank Raise; Modified Copenhagen Plank;Cossack Squat; Side Lying Adduction; Hip Adduction Machines; Goblet Squat with Adduction; Hip Thrust with Adduction. Set up just behind a Barbell with a wide stance (feet externally rotated) and hands inside of your legs. Control the cable on the way back to the start position. A Feet-Up Spoto press variation, set up with feet wide and hands inside of legs with! Forearms and knees on the ground, transition into a bridge, then walk the feet meet. The handle back towards the lower abdomen tutorial, see our how Deadliftvideo. To start position and repeat to complete your set aspiring or current lifters with training partners, coaches,,... Bottom of a Push-Up position as normal and health ( or rope ) with a single attachment! 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