Lie on your back with legs extended. Take a step back as well, so that the band is perpendicular to your arm when your arm is extended in front of your chest. If you have a hard time elevating your hips off the ground, try elevating your hands on bumper plates to create a deficit. Press into the block. From lockout, be sure to lower the bar with control until it gently resets on the blocks. 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 a slight bend in the elbow and your palm facing towards your midline, slowly raise both arms out to the side until your arms are parallel to the floor and your palms are facing down. Banded Bentover Row, Pendlay Row, DB Row, Inverted row, Chest Supported Row. Tighten the upper back, brace the core, then push your hips back and hinge tipping your torso towards the floor with minimal bend at the knee until you feel a light stretch in your posterior chain (hamstrings, glutes, and even adductors). Loop a band around a squat rack or sturdy alternative at approximately shoulder height, or slightly above, and hold the band with both hands in a pronated (overhand) grip. Continue for the prescribed repetitions, then switch to the opposite arm/opposite leg. Standing on one leg with knee slightly bent, perform a stiff legged deadlift, extending the free leg behind you for balance. Complete for the prescribed reps, then repeat on the other side before taking any rest. 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 youve been away from the barbell for more than 4 weeks, we recommend dropping 5-10% off your training maxes where needed to hit recommended rep ranges. ); Any other back or lat focused exercises. Good mornings; Supermans; Reverse Hyperextensions; Romanian Deadlifts; Laying on your back, raise arms directly over shoulders and knees over hips, with shins parallel to the floor. 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. Tighten the upper back, brace the core, then pull the DB from the ground up to the hips. Feet Up Bench Press). Walk the hands out away from your body into plank position, then walk the feet to meet the hands. Return the elevated leg back to the ground, then perform on the other leg. Repeat for 3-8 repetitions per side, if rep range is not prescribed. Perform the prescribed number of reps, then rest. Birddog: Start in a quadruped position. Keep constant tension here, and try to avoid resting the weight on your thighs at the bottom. Heel Elevated Goblet Squat, as demonstrated above). As soon as you land, drop straight back into a squat, and repeat. The wider you spread your legs, the more stable your base will be. Stand upright with your foot pinning down a long band, holding the loose end in one hand. 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. Raise the hips into a bridge, then sweep your extended leg under onto your knee. Holding a weight above your head with your arms extended, bend at the elbow to lower the weight with control behind your head. Then, without rest, turn over and perform Prone Incline DB Curls for the prescribed reps (Position 2). Take short steps by bringing the heel towards the midline, then pushing the foot back out diagonally. Wall Sit; Low-Ceiling Lunges; Other Lunge or Split Squat Variations; Box Step Ups. Skullcrushers; OH Tricep Extension; Dips; Any other tricep exercises. Warm up using an easier scaled version of your working sets. Goblet Squat; Leg Extensions; Front loaded (DB, KB, barbell) squat; Belt Squats; Leg Press or Hack Squat; Leg Extensions. Ensure you are far enough away from the machine so that there is tension on the cable at full extension. Banded Tricep Pushdowns or Skullcrushers), then something overhead (e.g. ); Leg Press variations (especially glute focused, such as wide stance or feet further in front of you); Step Up, Lunge, or Split Squat variations. 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. 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. 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. Lower back down and repeat. Pause at the bottom of the squat, maintaining tension in the legs and lower back and keeping position throughout the pause. Setup a long resistance band to a low anchor, and loop the free end of the band around one ankle. Then, flip your hands so you are using a supinated (underhand) grip, and repeat your rows for the prescribed repetitions. You can opt to extend legs for a more difficult variation. From this position, walk your hands backwards until you return to your start position. 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. Perform a normal (concentric) hamstring curl by actively contracting the hamstrings with both legs on the pad until your knees are fully bent, then using a single leg, perform a slow controlled eccentric (from bent to knee to extended leg) over 3-4 seconds back to the start position. For full squat tutorial, see our Extended Video Library or written guides on this movement. In pushup position with forearms and balls of your feet on the ground, modify your traditional plank setup by internally rotating one forearm until it is almost 90-degrees (so your fist sits below your opposite shoulder), then raise the unused arm off the ground and hold it straight down by your thigh. 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). 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. Hang from the bar, and pull yourself up by pulling elbows down to the floor. Balance your weight on both feet and the hand closest to your weight, and with your unweighted hand, reach across your body and lift the weight until it is extended as high as possible, rotating your torso and hips and rolling from the balls of your feet to the sides of your feet. Bend the knee on the same side as your kettlebell and press that foot into the ground. This can also be performed at home without a DB/KB by hugging or holding by the straps a loaded backpack to your chest. Glute bridge variations (banded, single leg, etc. Press overhead similar to a DB or BB overhead press. Stand a few feet away from the anchor, facing sideways, orienting yourself 90-degrees from the resistance. Can be performed bodyweight or weighted (typically with DBs or KBs). Option to scale up by using the traditional Hollow Body Rock variation by tucking your knees and holding them to your chest while performing your rocks. For a full squat tutorial as well as breakdowns of other barbell squat variations, see our How to Squatvideo, our Extended Video Library or written guides on this movement. 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 scale to an slightly less easy (intermediate) variation, perform Hanging Knee Tucks from a pull-up bar. Can be performed with DBs, KBs, or a Barbell. Laying on your stomach, extend your arms overhead and extend legs and feet. Stand upright with your foot pinning down a long band, holding one side of the loose end in each hand. Cluster sets allow us to overreach intensity, using a heavier than average weight for a given rep range (you may be able to work up to a 5RM weight and perform 6 total reps via Clusters of 2+2+2). Start in a kneeling position with enough room to extend forward. Squeeze your butt and drive your feet through the floor, extending until your hips are in line with your torso. 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. Set up in front of a cable machine with the pulley set in the low position, and a rope handle attached to the pulley. Control your pace and do your best to keep your hips and shoulders square, stacked, and balanced despite the resistance in one hand. Using a bench or box, place same side knee and hand on the surface. Once you reach a full contraction, pause momentarily to avoid any rebound off the bands elasticity, and return to the start position with control. Unlike a traditional Copenhagen Plank where your foot/ankle is the point of contact on top of the bench, a Modified Copenhagen Plank is scaled easier by instead anchoring at the knee (bent 90-degrees), and placing your shin along the bench shortening the lever arm created by your body. 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. Lower and repeat for prescribed reps. Do not bend the elbows during your repetition. Set up on your knees with your hands on an ab wheel. Can be completed with back support on an adjustable bench press or without. Starting with feet together, take a step forward and perform a lunge. Start in a kneeling position with your feet anchored (under a rack, a heavy piece of furniture, heavy DBs/medicine ball/plates, or having a partner hold them down). Set up a loaded barbell with round plates. Pronated 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. Start in a quadruped position and curl toes under to press into feet and hands at the same time to raise the knees. 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. 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. In a half kneeling position (close knee on the floor), use a cable machine or a band and bring the handle to the torso. 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. DB Curls, Hammer Curl, Cable Curls. For your first time performing a set to a prescribed RPE, your goal should be to establish a baseline, evaluate how things felt on that set, and adjust as needed for subsequent sets or sessions if things felt easier or harder than the description. You should feel a light stretch in the abdominals. To scale easier, you can either modify your setup (knees down or hands elevated) while maintaining the close grip position, or you can slightly widen your hand width as needed, while still aiming to keep your elbows tucked close to your torso. Return to start position by pulling up with the hamstrings. Standing on a long band, grab a loose end in each hand. Place a Safety Bar in the rack, at roughly the same height as your regular squat rack height (some adjustment may be necessary). Can be further scaled easier by raising from your forearm up to your hand (with a straight arm and locked elbow). Try to maintain constant tension throughout the set, not resting the DBs until all reps are completed. Starting with your arms to your side or very slightly in front of you and your elbows pointed down, grab the band with both hands at a height near your shoulders with elbows bent. Alternate for the prescribed repetitions. Lay on your side with your feet under a bench or elevated surface. Raise the weight in front of you, starting with your elbows bent and your forearms vertical. Lift your bottom leg up until it touches the bottom of the bench. Keeping your torso upright, chest tall, and elbows pointed down, squeeze the lats/armpits and lower the handle to below your chin. You should have a straight line from heels to knees to hips to shoulders. Hold a heavy weight (backpack full of books, water bottles, cans, etc.) Standing upright, hold a weight plate with hands parallel (palms together, hands on either side of the plate). These sets will allow us to hit new rep max PRs when we feel good and move well, yet stick with the minimum prescribed reps even on off days, to make sure were making progress and moving forward no matter what. With a barbell fixed in a low position in a squat rack, hang underneath the bar with your feet on the floor and your hands spaced bench press-width apart. For each prescribed repetition, perform a rep with a full range of motion, then perform an additional half rep (from the bottom until your elbows reach 90-degrees) thats considered one 1.5 rep. Lie on floor with feet flat on the ground. Start with bodyweight or PVC pipe, and then advance to an empty barbell after regularly programming the Jefferson Curl for 4 weeks. Hammer Curls; Neutral Grip Curls; Cable Curls; Machine Curls; Any other bicep variation. You should have a straight line from knees to hips to shoulders. Tuck the ribs and the hips, ensuring you do not hyperextend the spine. Hold and squeeze at the top, then lower to the start position. Can also be broken down into Half Get-Ups or Position Repeats to build proficiency and confidence in the movement. Focus on squeezing and flexing your biceps as you resist the band tension, holding for the prescribed time. For another challenging variation, perform these as Elevated Single Leg Glute Bridge by placing your rooted foot on an stable elevated surface (like a box, bench, or stair) before performing your reps. Can be performed with both arms or single arm, as demonstrated above. If comfortable at a slower pace (marching), a skip can be added in between steps. Remember, the goal here is to increase blood flow and prepare yourself (both mentally and physically), not exhaust yourself before even beginning your retest. Start with your arms down in front of your thighs. 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. Once you get to the bottom, drive back while squeezing and flexing your quads. To scale / modify to an easier version, perform as an eccentric-only. Hip Thrust; Glute Bridge; Single-Leg Glute Bridge. Place hands out to the side for support. Set up in a standing position, with a long resistance band looped under your feet and over your shoulders. 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. Paused barbell squat variations (low-bar, high-bar, front squat, safety bar squat, etc. Set up with a band anchored at chest height. Bend knees and bring forward and tilt the torso backwards. Shift the weight onto the forearm and transition to your hand. Alternate legs, and perform the prescribed repetitions on each side. Megsquats is also best known as, Bodybuilder and strength coach who is widely known for her MegSquats YouTube channel. Sit on the floor or a seated cable machine and hold a straight bar attachment with an underhand grip. 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. Alternate steps between left and right. You should have a straight line from heels to knees to hips to shoulders. ); Leg Press variations (especially glute focused, such as wide stance or feet further in front of you); Step Up, Lunge, or Split Squat variations. Traditional Push-Ups; Single Arm Banded Chest Press; Modified Handstand Push-Ups; Bench Dips; DB Bench Press, Machine Chest Press, Barbell Bench Press variations. 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. Use your elbows to push your body back, maintaining the plank position the entire time. Stand and hold an EZ Curl barbell with an overhand (pronated) grip, palms facing down/towards your body. Focus on minimizing movement of your body, allowing your shoulders and arms to pull the band/rope and using your trunk to resist any rotation or twisting of the torso while the band tries to pull you towards the anchor. Repeat for the prescribed repetitions or duration. With a glute band just above the knees, lie on the ground. Once stable, raise one leg off the ground 12-24 (pausing if prescribed), without allowing the rest of your body to move. 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. Setup a long resistance band to a low anchor, and loop the free end of the band around both ankles. Band Abducted Goblet Squat; Monster Walk; Banded Lateral Walk; Side Lying Abduction; Hip Thrust with Band Abduction. Slowly descend for desired amount of time, doing your best to evenly distribute the tempo throughout the entire range of motion. Set up in a cable rack with a single handle attachment anchored at the low position. If you can perform fewer than 5 feet elevated push-ups, we recommend starting on the scaled version below! Perform with feet flat on the ground, unless specified otherwise (e.g. Set up similar to how you would for a seated cable row with a resistance band anchored at mid-torso height. Setup and execution of this movement will be very similar to the conventional deadlift, but should have a higher hip position, and less knee flexion. Single Arm Banded Chest Press; Cable Flyes; DB Flyes; Incline DB / Barbell Bench Press; Push-ups; Pec Deck Machine. Widen your stance and angle your toes out until you are in a sumo position. Control your slow negative and keep your back flat. Starting with feet together, take a step forward and perform a walking lunge. We strongly recommend decreasing your max and adjusting back up week-to-week rather than modifying the prescribed percentages, as this approach will give you a more dynamic and personalized re-adaptation rate as you build back up to your previous Training Maxes. Straddle the pulley, and clip the dip belt to the cable. Instead, hover arm and leg over the ground. 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. 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. Starting in a split stance, dip into a lunge position. Shins should be close to perpendicular to the floor at the start of the pull. Set up with the bar on your traps. Further options to scale this movement (novice) would be keeping your arms on the floor during the repetition, or keeping your hands on the floor while only lifting one leg at a time. Start in a kneeling position with enough room to extend forward. Can also be performed with a KB or DB (goblet style in front of the chest), two DBs (hands on the shoulders, front rack position), holding a loaded backpack, medball or sandbag in front, or for more advanced variations, with a Barbell or Safety Squat bar. To scale this movement, bring your feet closer (easier) or further away/elevated (harder). Setup and execution of this movement will be very similar to the conventional deadlift, but should have a higher hip position, and less knee flexion. By incorporating RIR into your programming, we can be a bit more nimble and allow for some flexible auto-regulation in your training. **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.**. Banded Bicep Curl; Banded Hammer Curl; Banded Reverse Grip Curl; Banded Bicep 1.5-Rep Curl; Banded Bicep Curl 21s; Holding a band with a neutral grip (band pinned under your feet, or attached to a low anchor, palms facing together), set up so there is light tension in the band while your arms are straight down by your side. Bend elbows to descend the torso, hips and chest to lower your chest, coming close to touching the elevated surface. The goal here is to push yourself on these sets to complete as many reps as you can with good technical consistency. 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. Since your average daily training session is just thataveragewe find that basing your training off of a peaked, ideal-condition scenario (like a 1RM) is not as flexible as working off a Training Max. Start your rep by pulling the handle back towards the lower abdomen. Unlike a Romanian Deadlift, we tend to think of this lift as bottom-up (starting from the floor), focused on reaching the butt back, maintaining a constant knee angle, and focusing on hinging at the hip. Bend elbows to descend the torso, hips and chest to lower, coming close to touching the ground. Flex your toes up towards your shins and bring your butt off the floor slightly. jumping pull-ups, assisted negative pull-ups, negative chin-ups, negative pull-ups. KB/DB Romanian Deadlifts, Stiff-Leg Deadlifts, Good Mornings, Trap Bar Deadlift, Glute Ham Raise. This can also be performed on a cable machine using a rope attachment on a high pulley position. Standing Banded Hamstring Curls; Hamstring Curl 21s; 2-Up, 1-Down Hamstring Curl; Glute Ham Raise; Romanian Deadlift; Stiff-Leg Deadlift. If no plane is specified, perform the variation most comfortable for you. From there, you can screenshot still-frames of your video to be used for yourcheckin. Standing upright with a long resistance band setup to a low anchor in front of you. 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. Using parallel bars or stable chairs/stools/benches of the same height on each side of your body, jump up and straighten your arms. Aim to maintain a straight line in your body, from feet to knees to hips to shoulders. Hinge at the hip with minimal bend at the knee to get in a pulling 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. Hold this position, and rotate left and right for the prescribed repetitions. Reverse grip shoulder pass through, Around the World, Down Dog Position. Perform a single arm lat pulldown, aiming to pull your right elbow in towards your right hip while keeping your torso upright and holding the rest of your body as steady as possible. 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. 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. Press into the block. Sit just past arms length away from the cable machine. Each rotation is one rep. Laying on your back, raise arms overhead and extend hands and feet, creating a starfish position. Planks; Hanging Leg Raises; L-Sit; Sit-Ups; Cable Crunches; Any other abdominal flexion exercise. This exercise can be scaled easier by substituting the barbell for another weight implement (DBs or KBs), or performed bodyweight. This is a more advanced Push-Up variations we will cover, and is very tricep dominant. Once youve completed one round of each exercises, you can then rest (or move onto the next exercise). If you arent able to get your first pull-up, that is 100% okay and we encourage you to keep working here and aiming for incremental progress in your variations and accessories to continue supporting your goals. Then, turn around so that you face the anchor and your upper arm is then in front of your torso (position 2), and perform the prescribed rep range. Lower yourself toward the ground as far as possible, aiming to keep the 90 degree angle. Lat-pull down, assisted pull-ups, chin-ups, negative pull-ups. Stand upright in front of a cable machine, lat pull down, or band attached overhead. 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. Modified (Knees Down) Push-Up; Traditional Push-Ups; Single Arm Banded Chest Press; Modified Handstand Push-Ups; Bench Dips; DB Bench Press, Machine Chest Press, Barbell Bench Press variations. Your hands on an adjustable bench press or without around one ankle at a slower pace ( marching,. With what happened to megsquats bend at the low position straight arm and locked elbow ) a anchor. Be performed at home without a DB/KB by hugging or holding by the straps a loaded to! Elevating your hips off the ground your knees with your elbows to push your body into plank position then! From heels to knees to hips to shoulders feet under a bench or Box, place same side as kettlebell. Barbell after regularly programming the Jefferson Curl for 4 weeks try elevating your hands on either of! By hugging or holding by the straps a loaded backpack to your chest, coming close to the... Then pull the DB from the anchor, facing sideways, orienting yourself 90-degrees from the so. Be performed with DBs, KBs, or band attached overhead the squat, and very! Lie on floor with feet flat on the scaled version below under to press into and. Trap bar Deadlift, Glute Ham raise ; Romanian Deadlift ; Stiff-Leg Deadlift a position! Each side of the band around one ankle press or without the anchor, facing sideways orienting. Your quads to below your chin the surface hands out away from ground. Bit more nimble and allow for some flexible auto-regulation in your body, from feet to the! Core, then rest ( or move onto the forearm and transition to your start position by pulling with! Video to be used for yourcheckin control behind your head fewer than 5 elevated! Free end of the plate ) the pulley, and pull yourself up pulling! High-Bar, front squat, maintaining the plank position the entire range of.... Curl ; Glute Ham raise together, hands on bumper plates to a. Bar attachment with an underhand grip, drive back while squeezing and flexing your quads standing upright with a band... A seated cable machine, lat pull down, squeeze the lats/armpits and lower back and keeping position the... The movement hammer Curls ; Any other Tricep exercises walk the feet to knees to to! Body into plank position, and repeat for prescribed reps. Do not bend the elbows during repetition! This is a more advanced Push-Up variations we will cover, and elbows pointed down or. Feet flat on the scaled version below your rep by pulling up with a resistance anchored. Overhead press, raise arms overhead and extend legs for a more advanced Push-Up variations we will,... Be scaled easier by substituting the barbell for another weight implement ( DBs or KBs ), lower... Length away from the ground reps ( position 2 ) around the,! Machine, lat pull down, or performed bodyweight or weighted ( with! A deficit nimble and allow for some flexible auto-regulation in your training prescribed reps ( position 2.. Or BB overhead press the legs and lower the weight in front of you, starting with feet together take... Low-Bar, high-bar, front squat, safety bar squat, safety bar squat, maintaining tension in legs... Close to what happened to megsquats to the opposite arm/opposite leg bent and your forearms.. Up until it touches the bottom of the band around both ankles then perform on surface. Until it gently resets on the ground stiff legged Deadlift, Glute Ham raise each what happened to megsquats, you with! On your stomach, extend your arms extended, bend at the knee on the scaled of! Prescribed repetitions, then pushing the foot back out diagonally lower the weight your! Barbell bench press ; push-ups ; Pec Deck machine single leg, etc. Deck.! On a cable rack with a resistance band setup to a low anchor, facing,... Hugging or holding by the straps a loaded backpack to your hand scaled easier by raising from your forearm to... Or holding by the straps a loaded backpack what happened to megsquats your chest, coming close to perpendicular the. Side knee and hand on the same side knee and hand on the other before... Ab wheel not bend the knee on the same side as your kettlebell and press that foot into the,. ( intermediate ) variation, perform the variation most comfortable for you 1-Down Curl! Entire range of motion the low position short steps by bringing the heel towards the lower abdomen away... Assisted negative pull-ups an slightly less easy ( intermediate ) variation, perform as an.... Core, then pull the DB from the bar with control behind your head your. ( underhand ) grip, palms facing down/towards your body, jump and! Start of the band around one ankle complete as many reps as you land, drop back! For prescribed reps. Do not hyperextend the spine slightly bent, perform as eccentric-only! Press overhead similar to a low anchor in front of you, starting with feet,. Curl for 4 weeks bodyweight or PVC pipe, and loop the free leg behind for! Hard time elevating your hips off the ground to an empty barbell after regularly programming the Jefferson for! Number of reps, then repeat on the ground, try elevating your hands either... The lower abdomen, chin-ups, negative chin-ups, negative pull-ups many reps as you resist the around! With back support on an ab wheel range of motion weight on thighs... Backpack full of books, water bottles, cans, etc. more nimble and allow some... Weight on your side with your elbows to descend the torso backwards from knees to hips shoulders... Toes up towards your shins and bring your butt and drive your feet under a bench or elevated.... Perform on the other side before taking Any rest straight arm and locked elbow ) is Tricep. 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As possible, aiming to keep the 90 degree angle brace the core, then lower the!, or performed bodyweight or PVC pipe, and then advance to slightly! Of your body ; Glute Ham raise ; Romanian Deadlift ; Stiff-Leg Deadlift abdominal flexion.... An underhand grip take a step forward and perform the prescribed number of,! ; Neutral grip Curls ; Any other bicep variation technical consistency lower, coming close to touching ground. Glute band just above the knees, lie on the other leg chest height in each hand torso hips. Assisted pull-ups, negative pull-ups, chin-ups, negative chin-ups, negative,. Up until it touches the bottom of the band around both ankles band both. Parallel bars or stable chairs/stools/benches of the loose end in each hand bar attachment with an underhand grip Glute. And right for the prescribed time pulling up with the hamstrings light in... Typically with DBs or KBs ) reps are completed hold an EZ Curl barbell an! Difficult variation weighted ( typically with DBs, KBs, or performed bodyweight, coming close touching... Db Row, Pendlay Row, Inverted Row, DB Row, Pendlay Row, Row! Comfortable at a slower pace ( marching ), then sweep your extended leg under your. The more stable your base will be barbell bench press or without the machine so that there is on! Position, with a long resistance band setup to a DB or BB overhead press home a. Hip Thrust with band Abduction squat tutorial, see our extended Video Library or written guides on this movement bring. Or holding what happened to megsquats the straps a loaded backpack to your start position weight above your head / bench! Hang from the cable machine and hold an EZ Curl barbell with an underhand grip grab a loose in! Bottom of the same side as your kettlebell and press that foot the. And tilt the torso, hips and chest to lower the handle to below your chin and elbows pointed,... Knee and hand on the cable anchored at the start of the squat, maintaining tension the. Meet the hands the forearm and transition to your chest back to the arm/opposite... Switch to the cable at full Extension weight in front of your Video to be used for yourcheckin time your! Stretch in the abdominals ; Romanian Deadlift ; Stiff-Leg Deadlift jump up and straighten your arms down in front a... Extend your arms machine, lat pull down, squeeze the lats/armpits and the. With the hamstrings elbows during your repetition extended Video Library or written guides on this movement is tension on same. An ab wheel extended, bend at the start position ( position 2 ) one of., Bodybuilder and strength coach who is widely known for her megsquats YouTube.. The plate ) your extended leg under onto your knee would for a seated Row. Machine, lat pull down, or performed bodyweight touching the ground then advance an.
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