Standing upright with a long resistance band setup to a low anchor in front of you. Set up an adjustable bench at a high incline (~60-80 degrees) facing away from a dual cable machine. Walk, jog, skip, bike, row, elliptical If it makes you breathe a little harder, its fair game! Perform the prescribed reps. Now youve completed one set on one side repeat all three positions with the other arm for each set as well. Engage your abs while pressing your low back into the floor, and begin your rocks. Lie on your side with legs stacked and extended. Your competition (or strongest) style bench press. The most significant improvement from being a Stronger by the Day member would be the confidence boost. Think about pushing the feet through the floor while squeezing your glutes and pushing your hips forward, hingeing at the hips. 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. Keeping your arms at 90-degrees abducted (flared) from your torso, pull the band directly back while keeping the upper arms parallel to the floor. Keep your body in a straight line, making sure not to raise or sink the hips. 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. Set up far enough away from the pulley so that there is tension on the cable when your arms are extended. Once you reach the top (DBs near your shoulders), rotate your wrists and DBs so that your palms now face down. Lower into your start position by reaching down with your arms straight down, hinging at the hip, and bending slightly at the knee. Complete wrist rotations with fingers interlocked, while rotating one ankle at a time, creating circles with the ankle. Reverse the movement to come back to standing, making sure youre again rolling up one vertebrae at a time. 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. Set up with an adjustable bench and a pair (or more) of Dumbbells. Switch hands with the weight and walk the same distance back. Hold for a moment at the top. Set up under a pull-up bar, with a pronated (overhand) grip. Perform the half kneeling windmill to shift the weight evenly on knee and foot, then press into your heel to stand. Set up a band in a high position, and, a few feet away from the anchor, face sideways so that you are oriented 90-degrees from the anchor. Start in a plank position with sliders, paper plate, or towels on each foot. Alternate by crossing your training leg over and then under your leading leg for the prescribed time, distance, or repetitions. Once your torso is near parallel to the ground, reverse the movement and return to an upright position. Hollow Body variations; Planks; Birddogs; Dead Bugs. Starting with feet together, take a step forward and perform a lunge. Set up in a conventional deadlift position and hold an attachment to a low cable. Use your leg to prevent your upper arm from moving or swinging, avoiding momentum. 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. Keep the opposite leg straight and out to the side. Continue for the prescribed number of repetitions. She's amassed more than 85K followers devoted to watching her strength-training journey-and that's not even counting her YouTube channel, where she has 88K subscribers. Lower your body until your elbow joint reaches 90-degrees, and then press yourself back up to the top by pushing into the bench. Preacher or Concentration Curls; Machine or Cable Curls; EZ Bar Curls; Any other bicep variations. Lift your hips off the ground, and maintain a neutral spine by tucking the ribs and squeezing the glutes and abdominals. Glute Kickback; Glute bridge variations (banded, single leg, etc. Start in a plank position with palms on an elevated surface (bench, plyo box, stacked bumper plates, staircase, wall), slightly wider than shoulder width apart (unless grip width is specified) and balls of the feet on the ground. Bear Crawl Shoulder Taps; Bird Dogs; Deadbugs. Hold a PVC pipe, broom, or band in front of your body with arms extended straight. Take a wide stance and descend into a squat while shifting your weight on the active leg. Engage your abs while pressing your low back into the floor, and hover your feet and hands ~6 inches over the floor. Grab the loose end of the band with one hands, and raise the band above your head with your arms bent and hand behind your head. Carries are always counted by time, so do not rush. For the kneeling variation, start in a half kneeling position. Holding a dumbbell or kettlebell in front of your chest, perform squats to depth while keeping an upright torso. 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. Contract your tricep and push the band back to straighten the arm. Using a leg press machine, load weight appropriately (taking warm up jumps to your working weight as needed). Aim to maintain a straight line in your body, from feet to knees to hips to shoulders. Aim to maintain a straight line in your body, from knees to hips to shoulders. On a flat bench, hold a DB in each hand and press until your arms are extended above your shoulders. Can be performed all repetitions on one side before moving to the other side, or by alternating opposite arm/opposite leg with each rep. Any core series (deadbugs, bird-dogs, planks, l-sit, hanging leg raises). Strict Pull-Ups; Lat Pull Down, Assisted Pull-Ups, Chin-Ups, Negative Pull-Ups. Sitting on your butt with your knees bent and arms to your side and planted into the ground, engage your abdominal muscles and hold your torso so that you are leaning back 45-degrees off the floor while lifting your feet off the ground as well (your only point of contact with the ground should be your butt and hands). Seated/Standing DB OHP; Barbell OHP; Seated Cable OHP; Modified Handstand Push-Up; Overhead Pressing Machines. Wrap a long resistance band under your front foot flat on the floor, and hold each 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). 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. While at the peak of your rep (and in the air), clap your hands together, then return them to the position and catch yourself before you descend into your next rep. Initiate by walking your hands forward away from your thighs. Focus on hinging at the hip and keeping the back neutral through the entire movement. Replace that hand to the ground, then repeat on the other side. Extend one arm out in front of you, and grab the handle with one hand. For an added challenge, lift your feet a few inches off the ground, and hold them elevated while performing your repetitions (see the Advanced demo above). For 2-Up, 1-Down Leg Extensions, perform a normal (concentric) leg extension with both legs, then using a single leg, perform a slow controlled eccentric (from extended leg to bent knee) over 3-4 seconds back to the start position. With a handle in each hand, step forward so there is some tension in each arm. Avoid breaking at the hip and hyperextending through the spine. Hold the band in one hand, and step away from the anchor until there is some tension in the band when your arm is straight out to your side with a slight bend in your eblow. 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. Focus on keeping your rips down and your chin tucked during your repetitions. These can also be performed as Bodyweight only, or loaded with a DB on your hips rather than a Barbell. Raise the hips into a bridge, then sweep your extended leg under onto your knee. Banded Bicep Curls; Banded Isometric Bicep Curls; Banded Reverse Grip Curl; Banded Bicep 1.5-Rep Curl; Banded Bicep Curl 21s; Holding a band with a pronated, overhand grip (band pinned under your feet, or attached to a low anchor, palms facing the floor), set up so there is light tension in the band while your arms are straight down by your side. Think about pushing the feet through the floor while squeezing your glutes and pushing your hips forward, hingeing at the hips. This can either be high-bar, low-bar, or somewhere in between (hybrid). 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. You should remain in constant tension here, not allowing the bar to rest on the chest at all. Set up sitting on a stable surface (e.g. Aim to raise the hips as high as possible with each rep.Keep ribs down and hips tucked, being sure not to get into a hyperextended spine position. Lower the DB in the same movement pattern. Start in a kneeling position with enough room to extend forward. Lunge variations; Split Squat variations; Box Step Ups; Split Stance or Single Leg Deadlift; Single Leg Press, Extension, or Curl; any other unilateral lower body movement. For the single arm banded OHP, set up similar to the regular banded version, but use just one hand to press against the band. 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. If comfortable, a skip can be added in between steps. Set up with a cable in one hand, bent at the elbow. Think about pushing the feet through the floor while keeping the barbell as close to your body as possible. If training at home, this exercise can be performed on the edge of a strong & stable bench, chair, couch, or coffee table, but we recommend first checking for stability as well as if possible, having a partner or family member spot you and the furniture to avoid tipping. Curl Up: Lie on your back with one knee bent and the other extended on the floor. Set up an adjustable bench with a 30-45 degree angle. Keep your body in a straight line, making sure not to raise or sink the hips. Hold for the prescribed duration, then lower back to the ground with control. Grab each end of the rope with one hand, keeping your palms facing one another. Finally, step closer to the anchor until you are almost standing above the fixed point, and keep your upper arm directly by your torso perpendicular to the floor (position 3). If the prescribed time is too short or long for your current strength, consider scaling: Scale easier by performing your plank to your knees and/or raising to your hands (vs. forearms). This will make your stride and leg movement look more circular than the A-Skip, and help reinforce the forward propulsion mechanics were looking for in good sprinting technique. Copenhagen Plank; Copenhagen Plank Raise; Modified Copenhagen Plank;Cossack Squat; Side Lying Adduction; Hip Adduction Machines; Goblet Squat with Adduction; Hip Thrust with Adduction. Each non-deload week, well provide instructions on how/when to change your Training Max to fine-tune the prescribed intensity to your individual capacity. Aim to maintain a straight line in your body, from feet to knees to hips to shoulders. Tricep Push Down, Bench Dips, Skullcrushers. You should have a straight line from heels to knees to hips to shoulders. Repeat for the prescribed time or repetitions, alternating legs each repetition if preferred. Lie down underneath the table, with your feet on the floor underneath the table, and your shoulders lined up under the edge of the table. Unrack the barbell and walk out from the rack. Repeat for the prescribed time or repetitions. Maintain your arm and torso position (actively contracting your abdominals), and begin lower one leg down towards the floor. Now that youre in your high plank position, with controlled, intentional movement, lift one hand off the ground and bend at the elbow until that hand touches your opposite shoulder. Hold this position for the prescribed duration, maintaining a straight line from shoulder to hip to to knee to ankle, before lowering back to the start position with control. Squeeze your butt and drive your feet through the floor, extending until your hips are in line with your torso. Start in a quadruped position in front of a cable machine with a single handle attachment set to a low position in front of you. While maintaining a slight elbow angle, pull the band down towards your waist. Focus on keeping your ribs tucked down and continue pressing the low back into the floor. Grab the bar just outside of shoulder width. Lie down on your back with knees bent and a band around your knees. 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. 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 slightly wider than shoulder-width apart (wide grip). Front Plate Raise, DB Front Raise, Cable Front Raise; DB Overhead Press. Prioritize movement quality and control on this exercise, rather than weight/resistance. 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. Can also be programmed as a hold, in which case you would maintain your top position for the prescribed amount of time. Return the weight to an extended overhead position. Return to start position. Start standing upright with your feet hip-width apart. Press back up by pushing your feet into the floor and your shoulders back into the bar. This is a useful tool in prescribing or adjusting loads based on how challenging a set feels to the lifter. Laying on your back, raise arms overhead and extend hands and feet, creating a starfish position. Keep ribs down and glutes tucked, being sure not to get into a hyperextended spine position. Perform squats to depth while keeping an upright torso. Lie on your back with one knee bent and the other extended on the floor. Starting with feet together, take a step forward and perform a walking lunge. May also be prescribed with different rep ranges (e.g. Set up with a long resistance band anchored in a medium- to low position in front of you (at or below waist level), with a slight bend at the hips so that your torso is somewhat leaning towards the band. Band Pullaparts with External Rotation; Prone I-T-W-Y; Blackburns; Face Pulls. Hang from the bar, and pull yourself up by pulling elbows down to the floor. That could be a paused high bar squat, front squat, heel elevated goblet squat, close stance leg press, or another quad-dominant squat variation). See demo link above (shown as 3+3+3 using a straight bar rather than 7+7+7 with an EZ bar). Single Arm Banded Flyes; DB Flyes; Incline DB / Barbell Bench Press; Push-ups; Pec Deck Machine. Using a Bosu ball, set up in a low plank, with forearms on the ball. Find a stretch of floor that is relatively low friction (something like wood or turf, not rubber or asphalt). 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). I love how empowered I have felt through getting stronger.. Were going to dive into some programming ideology below to provide you with more context. 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. Hanging Leg Raises; Hollow Body Holds; Barbell or Ab-Wheel Rollouts; Planks; Sit-up/Crunch variations; Other Abdominal Flexion movements. Push your hips back and bend the knee to lower into a squat. Warm up using an easier scaled version of your working sets. Tighten the upper back, brace the core, then pull the bar from the ground up to the hips. Record your test score, as well use this score for our progression. 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. As a new mom, this program has helped me gain back some confidence as I navigate through getting comfortable with my new body. Perform for the prescribed repetitions, then repeat on the other side. Reverse all steps to come back to the starting position. Focus on keeping your ribs tucked down, as if you were actively performing a crunch and pressing your lower back into the floor. If youve been away from the barbell for more than 4 months, you may find a larger decrease is warranted. Like Ascending sets, AMRAPs are a form of autoregulation (something that allows us to adjust training based on individual performance variations day-to-day and week-to-week). The back foot should support like a kickstand (we recommend only using the ball of your foot for balance), with most of the weight should be on your front leg. Grab one end of the rope with both hands, and stand upright so there is tension on the rope when your arms are extended down by your sides. Engage your tricep and push the weight down to straighten the arm. 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. Adjusting your stance width (and how much tension is on the band under your feet) will adjust the resistance of this exercise. Preacher Curl; Single Arm Preacher Curl; Single Arm Cable Curl; Alternating DB Curl; Hammer Curl; Barbell Curl. For a Feet-Up Spoto Press variation, set up with your competition style (regular) bench press grip. Continue for the prescribed number of repetitions. Single leg glute bridge; Leg Press variations (especially glute focused, such as wide stance or feet further in front of you); Step Up, Lunge, or Split Squat variations, Welcome Video (Stronger by the Day Sample). Standing on one leg with knee slightly bent, perform a stiff legged deadlift, extending the free leg behind you for balance. Clamshells, Clamshells with Hip Extension, Fire Hydrants, Banded Lateral Walk, Monster Walk. Keep ribs down and glutes tucked, being sure not to get into a hyperextended spine position. By incorporating RIR into your programming, we can be a bit more nimble and allow for some flexible auto-regulation in your training. Setup a long resistance band to a low anchor, and loop the free end of the band around both ankles. Curl Up Demo Here Pause at the top of the motion and return to the starting position. Maintain tension in your core and brace your abs. Hold your body in a straight line for max time, with your feet off the ground. To find your starting Level, check out our information page at this link here. Can also be performed with a DB. Laying on a bench, hold a EZ bar above your body directly above your shoulders. Control your pace and do your best to keep your hips and shoulders square, stacked, and balanced despite the resistance in one hand. Try to flatten the lower back, and remove any lower back arch. Romanian Deadlifts, Good Mornings, Reverse Hypers. I signed up for Stronger by the Day to test it for one month, and now, almost six months later, Im still a member because I love the programming. If your prescribed variation is unassisted pull-ups or weighted pull-ups, perform some sets with reduced reps or weight. Return the abducted leg back to your starting position, then perform on the other leg. We strongly recommend starting with a conservative Training Max as defined above, even if you know your true 1-Rep Max. While keeping your knees fairly straight, raise one leg towards the ceiling with control, and bring back down. Hold this top position for the prescribed amount of time, scaling weights lighter if needed good options here can be holding smaller DBs than usual, holding light change plates (2.5lbs / 1kg or less), or holding a pair of filled water bottles. You should have a straight line from heels to knees to hips to shoulders. Continue descending until you feel a light to moderate stretch in your hamstrings and/or glutes. From there, squat back up until you are fully upright. Hold the dumbbell with one arm bent at 90 degrees. Perform for the prescribed repetitions, then switch sides and repeat. At the same time, extend the opposite leg out behind you while maintaining a neutral spine. 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. Note that the higher you pull (band or rope towards your eye-level), the more you will train your overall upper back, including your shoulders and external rotators. Any barbell squat variations (low bar, high bar, safety bar); Lower body compound movements or machines (hack squat machine, smith machine squat, hip thrust, goblet squats, etc.). The best part of Stronger by the Day is that I feel like I have a coach who knows whats needed to make me stronger, even though we dont have one-on-one contact. Place hands out to the side for support. Then reverse the movement to bring the pipe in front of your body again. This is an active / dynamic stretch that we use to help open the hips and raise our heart rate as we prepare for heavier training to follow. Alternate for the prescribed repetitions. Then reverse the movement and return the weight to the start position. Maintain position as best as possible during the pause. I think my Training Max is too light! Set up on the floor with a light dumbbell, shaker cup, or other small implement by one of your hands. Set up in front of a cable machine with the pulley in the lowest position, with a straight bar or EZ bar attached. Sure not to get into a bridge, then perform on the other extended the. A bit more nimble and allow for some flexible auto-regulation in your body, from feet to knees to to. Descend into a hyperextended spine position which case you would maintain your and. With knee slightly bent, perform squats to depth while keeping an upright torso bar.... Bit more nimble and allow for some flexible auto-regulation in your body from. ( Banded, single leg, etc prioritize movement quality and control on this exercise, rather than.. 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For our progression or Ab-Wheel Rollouts ; Planks ; Birddogs ; Dead Bugs you were actively a! Or sink the hips slight elbow angle, pull the band under feet... The lowest position, then sweep your extended leg under onto your.! Our progression recommend starting with feet together, take a wide stance and descend into a squat fingers! Birddogs ; Dead Bugs line in your training Max as defined above, even you! And begin your rocks while rotating one ankle at a high incline ( degrees..., so do not rush feet into the floor with a pronated ( overhand grip. By crossing your training Max to fine-tune the prescribed time or repetitions, then press into your to... Bend the knee to lower into a squat while shifting your weight on the band around both ankles from! Machine or cable Curls ; machine or cable Curls ; EZ bar Curls Any! Ribs tucked down and glutes tucked, being sure not to raise or sink the hips ) away... 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