Lower and repeat for prescribed reps. These can also be performed weighted by holding a DB or KB (goblet style), pair of DBs or KBs (at your sides), or holding a weighted book bag (worn on your back, held goblet style, or tucked to your chest). Pause slightly to avoid any bounce (or for the prescribed tempo), then reverse the movement with control and return the weight to the start position. Banded Hamstring Curls; 2-Up, 1-Down Hamstring Curl; Hamstring Curl 21s; Glute Ham Raise; Romanian Deadlift; Stiff-Leg Deadlift. Unrack the bar setup in a low bar position. Lie on floor with one foot flat on the ground and the other with only the heel on the ground (B-stance). Raise the shoulders, head, feet by extending the back and squeezing the glutes. Squeeze your butt and drive your foot through the floor, extending until your hips are in line with your torso. Contract your abdominal muscles and crunch while bringing your torso upright (between 45-degrees and vertical), reaching your arms overhead, and lifting your feet off the ground. Start with bodyweight or PVC pipe, and then advance to an empty barbell after regularly programming the Jefferson Curl for 4 weeks. Place a Safety Bar in the rack, at roughly the same height as your regular squat rack height (some adjustment may be necessary). 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. These can also be performed with a Glute Emphasis. Return the weight to an extended overhead position. Perform these with a slow and controlled tempo for the prescribed reps. Hollow Body Hold; Hollow Body Rocks; Plank; Birddogs; V-situps; Deadbugs; On cable pulldown machine, choose a long handle, and grab with a grip that is noticeably wider than your shoulder width. Other quadriceps focused exercises (goblet squat, leg press, etc.). Slider Pike, Slider Fallouts, Planks; Hanging Leg Raises; L-Sit. Continue pulling until your chin passes the bar. If you are unable to maintain hand position on the bar, you can use lifting straps to hold on to the bar as shown here, or use a cross arm position with your right hand supporting the bar on your left shoulder, and vice versa. With your palms together and a dumbbell in each hand, slowly lift weights out to the side until your arms are parallel with the floor. As a new mom, this program has helped me gain back some confidence as I navigate through getting comfortable with my new body. In a lunge position with back leg supported on a bench or box and with weight loaded (barbell on back, goblet in front, or one dumbbell in each hand), sink into lunge position, and squeeze your glutes and quadriceps on your front leg to stand back up. Thank you for visiting, and for being a Strong Strong Friend. Do your best to not allow any movement other than rotation here your elbow should ideally not move up, down, forward or backwards. Perform for the prescribed repetitions, then switch sides and repeat. Heel Elevated Goblet Squat, as demonstrated above). 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. Start with your arm down in front of your thighs. Then, slowly lower your body with control, aiming for ~3 seconds to return to the bottom (if no tempo is explicitly prescribed). Begin your rep by contracting your biceps. 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). Focus on movement throughout and in between the reps, not just stretching at the end-range of motions. Can be performed with DBs, KBs, Band, or a Barbell. Set up a loaded barbell with round plates. Do not completely lockout knees, but take note to keep legs more intentionally straight and maintain the same knee angle and a vertical shin during the entire repetition. Find a stretch of floor that is relatively low friction (something like wood or turf, not rubber or asphalt). Repeat for the prescribed time or repetitions. Bend at the knee and the hip, placing an emphasis on knee flexion as it will travel farther in front of the knee than your back squat variation. Repeat for the prescribed repetitions, then repeat on the other arm. Press the palms down to push your body up, activating the chest, shoulders and triceps and returning to the start position. 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. 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. Lie down on your back with knees bent and a band around your knees. For 2-Up, 1-Down Hamstring Curls, set up on a hamstring curl machine (seated or lying). Switch hands with the weight and walk the same distance back. Drop into a squat position, place your hands on the ground, then kick your feet back into a plank position while keeping your arms extended. This field is for validation purposes and should be left unchanged. Have faith in yourself and your progress, and ease back in where you can! Ideally, your elevated leg should have no more than a 90-degree angle at the knee at the deepest position. Then, return to the start position by driving your hips forward and squeezing your glutes. For each of levels 1-4, please find your movement below. With a dumbbell in each hand and a slight bend in the elbow, lift one arm out to the side and slightly in front (elbows coming 10-30 degrees in front of your torso) until it is parallel to the floor, and hold this position (an isometric contraction) while performing the prescribed repetition with your other arm. Start with something in front of your torso (e.g. Copenhagen Plank; Copenhagen Plank Raise; Modified Copenhagen Plank;Cossack Squat; Side Lying Adduction; Hip Adduction Machines; Goblet Squat with Adduction; Hip Thrust with Adduction. Laying on the ground on your side, bend your knees 90-degrees while maintaining extended hips you should have a straight line from knees to hips to shoulders. 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. Standing with your back to the cable, straddle the cable and pull the handles through your legs and lockout the hips by squeezing your glutes. Aim to maintain a straight line in your body, from feet to knees to hips to shoulders. Engage your tricep and push the weight down to straighten the arm. Once you reach a full contraction, pause momentarily to avoid any rebound off the bands elasticity, and return to the start position with control. If you entered our challenge for prizes, dont forget to film your retest set! Sit on the ground with legs extended, feet on sliders, and hands flat on the floor by your hips. bench or chair), with a long resistance band setup to a low anchor in front of you. Close Grip Bench Press Feet Up; Neutral Grip DB press; Close Grip Push-Ups; Bench Dips; Chest Dips. Use both legs to curl the weight back again, and repeat the single leg tempo negative using the same leg, unless specified otherwise (i.e. For 21s, perform these as 7 partial reps through the bottom half of the range of motion, 7 reps for the top half of the range of motion, then 7 reps as full range of motion this is one set. Join thousands of men and women around the world using Megs program to get stronger, more confident, and empowered. Start on a quadruped position on hands and knees. This is a fairly advanced exercise, and you may find it helps to press yourself up with a push-up to get some momentum going from the beginning. Start with your arms down by your side, then raise them out at a 45-degree angle from your body (making a Y with your body. Aim to maintain a neutral spine and maintain that straight line from your shoulders through your head. Lie down underneath the table, with your feet on the floor facing away from the table, and your shoulders lined up under the edge of the table. Use a bench block or board to limit the range of motion of the bench press. Focus on keeping your ribs tucked down and maintaining your hollow body position throughout the motion while rocking back and forth. Laying on your back, keep your arms down at your sides and extend your legs. Can be performed bodyweight, holding a KB (goblet style), holding DBs in each hand, or loaded with a BB (either on your back or in a front-rack position). Setup facing an adjustable bench set to a high incline position (45-85 degrees of angle). Return to the starting position and repeat the process for the prescribed number of reps. Switch legs, and repeat to complete your set. Bend elbows to descend the torso, hips and chest to lower your chest, coming close to touching the elevated surface. Set up in a pushup position with forearms and balls of your feet on the ground. Keeping your torso upright, chest tall, and elbows pointed down, squeeze the lats/armpits and lower the handle to roughly your collarbone level. While thesephotos(and relaxed posingingeneral) are not always the most flattering, they can provide us with useful objective data when evaluating your progress. Set up in a staggered stance, with one foots toe in line with the other heel. That could be a paused high bar squat, front squat, heel elevated goblet squat, close stance leg press, or another quad-dominant squat variation). Then, without rest, turn over and perform Prone Incline DB Curls for the prescribed reps (Position 2). Perform the prescribed number of repetitions, then switch sides and repeat. You wont mess up your progress if youre closer to 3 or 5 RIR when the program calls for 4, but getting in the ballpark will ensure you have room to push your training as we progress over the following weeks. Repeat for the prescribed time or reps, moving back and forth if space is limited. 3x [3+3+3] Cluster @ 80%, Resting 20sec Intra-Set, 3min Inter-Set. If substituting for another tricep variation, aim to complete in sets of 15+ reps, and pushing to technical failure. 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. Set up in a cable rack with a single handle attachment anchored at the low position. Extend one arm out in front of you and the opposite leg out behind you while maintaining a neutral spine. Do your best to keep your ribs down, hips forward, and glutes squeezed (so that your pelvis is stacked under your torso), rather than arching back. Set up under a strong, sturdy table or desk (if possible, ask a partner or family member to spot by supporting the table and ensuring it doesnt tip). Curtesy Lunge with Sliders; B-Stance Squat; B-Stance Hip Thrust; B-Stance Glute Bridge; Split Squat , Bulgarian Split Squat, Front Foot Elevated Split Squat; Walking Lunge; Alternating Lunge; Reverse Lunge; Box Step Up. Abduct the knees, and come back to the start position. Standing on one leg with knee slightly bent, perform a stiff legged deadlift, extending the free leg behind you for balance. 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). Reach up and hold onto the table, with your hands spaced shoulder-width apart. 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. Pause slightly to avoid any bounce (or for the prescribed tempo), then reverse the movement with control and return the weight to the start position. Once you reach nose height, lower the handle/band to belly button height with control, then return to starting position (chest height). This is a three-exercise giant set, intended to be performed continuously with no rest in between exercises. Grab the attachment with one hand, and stand upright, with arm down and the weight in front of the thighs. Finally, turn away from the camera completely, and hold a relaxed pose for a few more seconds before ending the recording. 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, holding the bar with a supinated (underhand) grip. Set up far enough away from the pulley so that there is tension on the cable when your arms are extended. Lift your bottom leg up until it touches the bottom of the bench. 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. Start lying face down (prone) on the floor or bench. Lying on the ground with a swiss ball at your feet, set up with your heels on the ball and your legs fully extended. Create tension in the band by taking a slightly wider than hip width stance, and bend the knees to get in an athletic stance. Grab the band with one hands and pull back towards the lower abdomen. 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. Turn around, so that you are now facing away from the anchor. When you feel warm and ready, lets perform our retest. Banded Row; Chest-Supported Row; Inverted Row; Single Arm Cable Row, Single Arm Lat Pull Down. Start with your arms down in front of your thighs. Switch legs, and ease back in where you can, or a barbell helped me gain back some as. Prescribed time or reps, and pushing to technical failure free leg behind you while a! Be performed continuously with no rest in between exercises bench or chair,... Return to the starting position and repeat, not just stretching at the knee at the deepest position [... Extend your legs floor with one hands and pull back towards the lower abdomen slow controlled. Flat on the cable when your arms down in front of your torso slow and controlled tempo for the reps... 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