For Level 3 and Level 4: take 50% of your baseline test (max pull-ups or weighted pull-ups) and complete 4 sets of that amount of reps. For example, if you completed 6 reps, then training calls for 4 sets of 3 reps. For weighted pull-ups, use the same added weight that you used to perform your baseline test for each session. Standing upright with feet roughly hip-width apart, reach one foot back approximately ~2-3 feet, landing on the ball of your foot, and perform a lunge. Keeping the upper arms stationary, and curl the bar forward and up while contracting the biceps. 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. Immediately return your feet into squat position, and stand up from the squat position, extend or jump upright, and reach your hands overhead. Remember, the goal here is to increase blood flow and prepare yourself (both mentally and physically), not exhaust yourself before even beginning your retest. Hold the position for the total prescribed time (e.g. If substituting for another delt variation, aim to complete in sets of 15+ reps, and pushing to technical failure. While holding this engaged trunk/core position, extend your legs out in front of you, then returning your knees to your chest. neutral grip), use an attachment of your choosing (straight bar, individual handles, parallel v-bar, etc.). Banded Front Raise; Front Plate Raise, DB Front Raise, Cable Front Raise; DB Overhead Press. Maintain position as best as possible during the pause. Put your weight on the front foot and hinge at the hip and push your hips back. On a flat bench, hold a DB in each hand and press until your arms are extended above your shoulders. Instead, hover arm and leg over the ground. Yourcheckinand progress/transformationphotoswill not be shared without your express written consent. Then, return to the start position by driving your hips forward and squeezing your glutes. Hold the position for the specified amount of time. Initiate by pushing the sliders forward away from your thighs. These can also be performed as Bodyweight only, or loaded with a DB on your hips rather than a Barbell. If performing these single arm (whether DB or Banded), perform the prescribed reps per side instead of total. An exercise prescribed with 3 RIR would be a solid effort, but the set would be less challenging and the lifter would have ~3 reps left in the tank at the end of their set. Place hands out to the side for support. Return to start position and repeat. Hold a rope attachment from a low pulley. Keep ribs down and glutes tucked, being sure not to get into a hyperextended spine position. Shins should be close to perpendicular to the floor at the start of the pull. 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. Tighten the upper back, brace the core, then pull the KB from the ground up to the hips. Bench Press the dumbbells from chest level to lockout. 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. This is a core strengthening and activation movement, and your focus should be on maintaining flat shoulders and hips throughout the movement (avoid tipping). In other circumstances, you may feel exceptionally strong and well-rested, in which case an explicit percentage may be underestimating your potential in that session. Holding a moderate set of DBs (similar or slightly lower in weight than you would use for a traditional standing/seated DB Overhead Press), sit on the floor with your legs extended and your torso upright. Banded Glute Kickback; Glute bridge variations (banded, single leg, etc. Hip Thrust; Glute Bridge; Single-Leg Glute Bridge. Switch hands with the weight and walk the same distance back. Close Grip Push-Ups can be scaled harder by elevating feet). Return to the starting position and repeat. To scale as an easier movement, perform this on a lat pull down machine, and try to build up your strength and control and gradually push the resistance. Lower back down and repeat. Banded Hamstring Curls; 2-Up, 1-Down Hamstring Curl; Glute Ham Raise; Romanian Deadlift; Stiff-Leg Deadlift. May also be prescribed with different rep ranges (e.g. Lower back to the ground with control, and repeat on the other side, continuing until youve completed the prescribed repetitions. By prescribing your volume work for the day as a percentage of your Top Set rather than a (somewhat arbitrary) Training Max or All Time PR means your training can be tailored based on your specific capacity on any given day. Set up standing next to a piece of equipment or door jam for support. Check out the Blue Lagoon: https://www.bluelagoon.comSONG: Kanye Loves Christmas by Davis Absolute . Descend (aiming to keep the bar in as straight and vertical of a bar path as possible) until you reach depth, which is the point at which your hip crease has descended below the horizontal plane made by the top of your knee. See demo link above (shown as 3+3+3 rather than 7+7+7). 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. Dont worry even if your first session feels light, we provide instructions on how and when to increase your Training Max from week-to-week based on your performance. Anchor a band in front of you in a low position. Your goal throughout the entire range of motion is to keep your hips and shoulders facing square in front of you and resist the rotation. Begin by descending into the bottom of a squat, then explosively drive back up and jump once you reach a fully extended position. Descend into a squat, and as you progress through your range of motion, the band will pull your knees forward. 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. Control the band throughout the movement. 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). 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. This variation can be scaled harder by extending your legs further. Front Plate Raise, DB Front Raise, Cable Front Raise; DB Overhead Press. Set up as you normally would (with feet roughly shoulder width apart). Then reverse the movement and return the weight to the start position. Can be performed alternating (as demonstrated in the demo above), or all prescribed reps per side in a row. Ive gained more confidence being a little wider and having bigger legs than others, because I remember that I have built that muscle. Can be performed with both arms simultaneously or alternating if not explicitly prescribed just be sure to perform the total prescribed reps as reps per arm. Deficit Blackburns; Face Pulls; Prone I-T-Y-W; Rear Delt Flyes; Band Pull-Aparts; Any other upper back, shoulder health, and external rotation exercises. Perform curls for the prescribed reps, including any noted tempo (pausing at the top of the curl, if prescribed). Can also be performed off a deficit if specified (as demonstrated above). ); Leg Press variations (especially glute focused, such as wide stance or feet further in front of you); Step Up, Lunge, or Split Squat variations. Can also be performed on a Belt Squat machine if available, or by attaching weight plates to dip-belt, while straddling two blocks. Taking a half kneeling position (right knee down, left knee upright), grab the handle with the same side hand that is kneeling on the ground. Try to pick a box where your elevated leg has no more than a 90-degree angle at the knee at the deepest position. This is a three-exercise giant set, intended to be performed continuously with no rest in between exercises. Finally, bend your knees until your feet are flat on the floor, bending roughly 90-degrees at the hip and knee (Position 3). Inverted Row (Regular Grip); Supinated Grip Inverted Rows (At-Home version);DB Row; Cable Row; Chest Supported Row; Machine Row; Pull Up; Chin Up; Lat Pull Down. Take a wide stance and descend into a squat while shifting your weight on the active leg. In pushup position with forearms on the ground, maintain neutral spine by tucking the ribs and squeezing the glutes and abdominals. 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. Maintain your hip and torso position, and then remove one leg from the press and place it safely out of the track. 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. Keep the opposite leg straight and out to the 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. Good Morning; Banded Good Morning; Supermans or Back extensions; Reverse hyperextensions; Stiff-Leg or Romanian Deadlifts. Set up a loaded barbell with round plates. Try to flatten the lower back, and remove any lower back arch. Alternate for the prescribed repetitions. Starting with your arms extended and your body in a straight line (with an engaged core), pull your chest towards the bar maintaining the same straight body positioning and then lower back to an extended start position. Maintain an extended arm position and raise the weight from in front of your hips/thighs until you reach shoulder height. Perform for the prescribed repetitions, then repeat on the other side. Banded Hamstring Curls; Swiss Ball Hamstring Curls; 2-Up, 1-Down Hamstring Curl; Hamstring Curl 21s; Glute Ham Raise; Romanian Deadlift; Stiff-Leg Deadlift. Clamshells, Seated Banded Clamshells, Fire Hydrants, Banded Lateral Walk, Monster Walk. 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. Bend elbows to descend the torso, hips and chest to lower your chest to the floor, coming close to touching the ground. Control your slow negative and keep your back flat. 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. work well here). Momentarily pause (to demonstrate control of the position), then slowly lower them to the floor with control. Anchor a band below your feet, and hold one end in your hand. As you come back up, squeeze your front leg glute as you bring your rear foot forward to meet your front foot. By programming based on a Training Max you could hit on any day of the week (similar to the concept of a daily minimum), we are able to plan a progression that keeps you moving forward on both your best and worst days and everything in between. Return to the starting position and repeat the process for the prescribed number of reps. Switch legs, and repeat to complete your set. Banded Bicep Curls; Banded Isometric Bicep Curls; Banded Hammer Curl; Banded Bicep 1.5-Rep Curl; Banded Bicep Curl 21s; Holding a band with a supinated grip (band pinned under your feet, or attached to a low anchor, palms facing away from you), set up so there is light tension in the band while your arms are straight down by your side. 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. Set up with your shoulders and butt on the bench and feet on the floor as normal, unless specified (e.g. Option to use DB, KB or Cable machine. Once stable, raise one leg off the ground and abduct (move away from the midline of your body), tapping the ground roughly 8-12 away from your starting position without allowing the rest of your body to move. Keep feet on the ground or straddle the bench to get into position. Set up a single handle attachment on the low anchor of a cable pulley machine. From there, (rather than lowering your arms back down to your sides, as you would in a traditional DB Lateral Raise), keep your arms at the same height and bring them forward until your hands are in front of your torso (horizontal adduction, like a DB Flye). Repeat for the prescribed number of repetitions, then (while holding your shoulder blades retracted), tuck your elbows back towards your torso until your arms make a W shape). Set up on a hamstring curl machine (seated or lying). Control your pace and do your best to keep your hips and shoulders square and balanced despite the resistance. Perform with both arms at the same time, unless specified as alternating (like in demo above). You should feel a light stretch in the abdominals. Return to start position and repeat. Using bodyweight or a PVC Pipe, slowly start to lower the upper body by tucking the chin and rolling down, one vertebrae at a time. Engage your trunk (focusing on your obliques and transverse abdominis especially) to prevent any movement your hips and shoulders should remain in a square, stacked parallel over top of one another. Any other cardiovascular movement that helps you raise your heart rate and increase blood flow. Descend your torso back until youre roughly 45-degrees off the floor (think half-way through a sit-up). This is a useful tool in prescribing or adjusting loads based on how challenging a set feels to the lifter. Sitting on the floor in front of a bench, roll the bar so it is over your hips. Extend the arms out past the seat and complete dumbbell curls. 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. Paloff Press, DB Windmill, Turkish Getup, Half Turkish Getup, Russian Twist. Repeat in reverse, moving one arm then the other from hand to forearm back to Low Plank. To scale / modify to an easier version, perform as an eccentric-only. Perform these with a slow and controlled tempo for the prescribed reps. Start with something in front of your torso (e.g. Ive finally broken through my plateau and have been putting on weight Weight on the bar, that is! Keep the upper arm stationary and curl the dumbbell while contracting the biceps. Take a breath into the pit of your belly, think of expanding your trunk (creating 360-degrees of pressure around your abs and lower back), and begin your descent by breaking at the knees and hips at the same time. You can perform this 3-Position Tricep Burnout with any number of variations, but we recommend picking 3 exercises with different tricep (humerus) positions relative to your torso. Use a preacher curl station, GHD, machine, incline bench, or other surface to keep your upper arms in a fixed position, and perform a curl. Return to the starting position and repeat. Supinated 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, Supinated Grip Inverted Rows (At-Home Version). Sumo KB/DB deadlifts, other Barbell deadlift variations (conventional, trap bar). Focus on squeezing and flexing your biceps as you resist the band tension, holding for the prescribed time. Alt 2-Up, 1-Down Leg Extension, as demonstrated in the GIF above). Attach a band to the handles and fixed to an anchor behind you to scale this movement easier, and a band to the bar fixed to an anchor in front of you to scale this movement harder. For a more comprehensive overview, check out our longer YouTube instructional video linked here. Place a glute band just above or just below the knees. Start standing upright with a single KB in both hands, and feet roughly hip width apart. OH Tricep Extension (DB/Band/Cable with both arms); Single Arm Cable Push Downs, Single Arm DB Skullcrushers; Single Arm DB/Band OHP. See the demo link above for more detail, as an example of 3+3+3 Iso-Hold Curls. Option to scale up (harder) by extending your feet away from your body, elevating your feet, or adding weight to your lap. 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. Aim to maintain a straight line in your body, from knees to hips to shoulders. Banded Lat Pullover; DB Pullover; Lat Pull Down variations (wide grip, single arm, etc); Pull-Ups, Chin-Ups, Rows. Lie flat on the ground with a dumbbell in one hand. Ensure you are far enough away from the machine so that there is tension on the cable at full extension. Aim to keep your shins vertical throughout the repetition to better target your glutes. Laying on your back, raise arms overhead and extend your legs and feet. If you dont have access to a box, you can perform these onto a sturdy bench, ledge, or stairs. Return to start position and repeat. Retract your shoulder blades and raise your thumbs towards the ceiling. Reach up and hold onto the table, with your hands spaced shoulder-width apart. Press back up by pushing your feet into the floor and your shoulders back into the bar. Take a moderately (1-4 per hand) narrower grip than your competition or regular bench press grip. Rather than fully contracting and reaching a tall, upright position between steps, perform a partial split squat repetition (this is the pulse), thentake the next steps while maintaining the low, engaged position, as if there were a low ceiling. Lie on floor with feet flat on the ground and place a small block, foam roller, rolled towel, or similar object between your knees. Using parallel bars or stable chairs/stools/benches of the same height on each side of your body, jump up and straighten your arms. The concept of RIR is pretty straight forward, and refers to how many repetitions away from failure you were with a given weight for a given number of reps. Something that is a 0 RIR would be a truly maximal effort, where no more weight could be added or reps could be performed at the given load and rep scheme. DB Box Step Ups; Bulgarian Split Squat; Split Squat; Front Foot Elevated Split Squat; Lunge; Reverse Lunge; B-Stance Hip Thrust; Single Leg Leg Press. If your primary (main) squat is already High-Bar and the program prescribes High-Bar Squats at another time in the week, you may perform them again, but we would recommend considering an alternative variation. Like AMRAPs, ascending sets are a form of autoregulation (something that allows us to adjust training based on individual performance variations day-to-day and week-to-week). Front squat, Goblet squat, Belt Squat, Narrow-Stance Leg Press. Hold the weight overhead or to your chest. For alternating lunges, return the front foot to meet the back. Hold the loose end of the band in one hand, and step back until there is light tension on the band when your arm is extended in front of you. 3 sets of 6 reps), hold the position for 2-3 seconds for each repetition before returning to the floor. Throughout the entire repetition, aim to keep your head and torso at the same level dont allow your body to raise! 3-Position Cable Curl; 3-Position DB 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. Control the speed and distance the roller travels by engaging the core. 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. Repeat the movement in reverse (up the front, arms abduct to a T shape, then back down to your sides). Repeat for the prescribed time or reps. Press the palms through the floor, activating the chest, shoulders and triceps and returning to the start position. 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. Perform for the prescribed repetitions, then switch sides and repeat. Start in a standing position with your feet roughly hip-width apart. 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). Set up a long resistance band anchored to a low position. Components of our programming adapt and change depending on our broader macrocycle, including exercise selection, frequency, intensity, volume, and sequencingjust to name a few. See demo link above (shown as 3+3+3 using a straight bar rather than 7+7+7 with an EZ bar). We recommend racking the bar during your intra-set rest. Perform the prescribed number of reps (or to failure, if prescribed as an AMRAP). Once you reach nose height, lower the handle/band to belly button height with control, then return to starting position (chest height). Grab the loose end of the band with both hands, and raise the band above your head with your arms bent and hands behind your head. 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. Set up far enough away from the pulley so that there is tension on the cable when your arms are extended. Set up with feet wide and hands inside of legs. There's a reason she has so many followers (and made it on our list . This movement can be performed in a number of different planes, (high-to-low, parallel, and low-to-high, labeled from where the pulley is set to where your hands finish the movement). Can also be programmed as a hold, in which case you would maintain your top position for the prescribed amount of time. Hinge at the hip with minimal bend at the knee to get in a pulling position. I now have friends in the gym that dont mind helping me and Im not timid to try new things. Hip thrusts, Glute Kickback, Back Extensions (shoulders rounded). Megsquats is also best known as, Bodybuilder and strength coach who is widely known for her MegSquats YouTube channel. Use an incline bench or row machine setup to support the chest so you can take your lower back out of the movement. If you are unable to perform these, thats okay! Modified Hollow Body Hold; Hollow Body Rocks; Plank; Birddogs; V-situps; Deadbugs; Competition style squat. Regular bench Press the dumbbells from chest level to lockout Belt squat, then back down to your chest the! I now have friends in the GIF above ) once you reach a fully position. Up by pushing your feet, and feet switch legs, and as you back. Noted tempo ( pausing at the hip with minimal bend at the knee to get into position choosing straight! Our list, Russian Twist shins should be close to touching the ground Press, Windmill! Individual handles, parallel v-bar, etc. ) leg Extension, as an ). Is also best known as, Bodybuilder and strength coach who is widely known her! 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