If you could almost do an unassisted pull-up during your baseline test, you can also shoot for your first pull-up! Set up similar to how you would for a seated cable row with a resistance band anchored at mid-torso height. Laying on your back, raise arms overhead and extend your legs and feet. Press into the block. 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. On the leg press machine, load weight appropriately (roughly half what you would use for a regular Leg Press, or more conservatively if needed). Perform as a static hold at the top of your pull-up position for max time. Stand upright with your foot pinning down a long band, holding one side of the loose end in each hand. Lower the weight back to the ground with control, then repeat for the prescribed repetitions. Jump Squats; Goblet or other Front loaded (DB, KB, barbell) squat; Belt Squats; Leg Press or Hack Squat; Leg Extensions. Lift the bar up straight out of the squat rack, and step back in a few steady, stable steps. 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. 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). Close Grip Bench Press Feet Up; Neutral Grip DB press; Close Grip Push-Ups; Bench Dips; Chest Dips. You should remain in constant tension here, not allowing the bar to rest on the chest at all. Squeeze and hold at the top, then control back to the bottom and repeat. Lie on your side with legs stacked and knees bent at a 45-degree angle. Pushup, DB Incline Bench; DB Flye; Cable Flyes. 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). Straddle two blocks and hang the weight of a weight-loaded belt between your legs. Option to scale down by using the modified variation by tucking your knees and holding them to your chest while performing your rocks. Start by picking a Training Max that is a number you know you can hit no matter what for 2-3 tough reps. 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. Aim to keep your shins near vertical throughout the repetition to better target your glutes. one lifter may hit 5 reps at 85% while another may hit 12), this process of refining your Training Max based on the weekly guidelines will ensure youre making the most out of your training even if your Training Max veers away from that 2-3 repetitions starting point. 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. Then, perform the final amount of prescribed reps with both arms at the same time. Slowly and with control, lower your hands in a circular motion as far as comfortably possible. Set your feet about shoulder-width apart and then about 2 ft out from the wall. If you are unable to perform these, thats okay! Raise both arms overhead with a slight bend in the elbow. Grab with one hand, and perform single arm curls using a handle attachment and a cable machine. Grip the sides of the bench firmly with the upper body. Set up far enough away from the pulley so that there is tension on the cable when your arms are extended. 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. Assisted Negative Chin-Ups (using a band or assisted pull-up machine), Negative Pull-Ups. Set up in a modified pushup position with forearms and knees on the ground. Watch the demo link for the movements. Set up with a band anchored at chest height. Lower back down and repeat. Begin your rep by descending your body and leaning forward. We arent trying to go all the way to absolute or technical failure, but we still want to really challenge ourselves and use these as a barometer of our directional progress. Inverted Row (Regular Grip); Pronated Grip Inverted Rows (At-Home version); DB Row; Cable Row; Chest Supported Row; Machine Row; Pull Up; Chin Up; Lat Pull Down. Barbell/Bentover Row; Pendlay Row; Dumbbell Row; Inverted Row; Chest Supported Row, Single Arm Lat Pull Down. Sitting on the floor in front of a bench, roll the bar so it is over your hips. Hang from the bar, and pull yourself up by pulling elbows down to the floor. Start in a plank position with palms on the floor, just barely outside shoulder width apart and balls of the feet on the ground. Tempo Front loaded (DB, KB, barbell) squat; Pause squats, any isometric squat work. 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. Can be performed alternating (as demonstrated in the demo above), or all prescribed reps per side in a row. In a bent over position with back parallel to the floor, row the bar from the floor into the lower chest, and return the bar back to the floor. Maintain position as best as possible during the pause. Continue for the prescribed repetitions, then switch to the opposite arm/opposite leg. Ok to touch shoes or shin if you cannot reach the floor. If you can perform fewer than 5 feet elevated push-ups, we recommend starting on the scaled version below! Any Hamstring Curl or Hamstring Isolation machine; Other hamstring focused exercises (Glute Ham Raise, Romanian or Stiff-Leg Deadlift, etc.). Can also be performed seated. Hold the position for the total prescribed time (e.g. Punch the kettlebell upward and forceful press your extended arm into the floor so your torso rises up. Laying on your back, extend your legs in front of you with a slight bend in the knees, and keep your arms down by your side. This variation can be scaled harder by extending your legs further, or easier by modifying and reaching your arms out towards your ankles, with bent knees. With a bit of space in front of you, perform high knees by driving one knee up to wards your torso, then alternate and perform the same movement with your other leg before the first foot touches the floor. Set up on your knees with your hands on an ab wheel. Then, begin rocking forward and backwards, aiming to maintain your position throughout the entire range of motion. The higher the elevated surface, the harder this variation will be scaled. 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. Set up a band to a low anchor. Think about driving your pinkies and elbows back and out to initiate the movement. Stop at parallel and return to the start position. Press the palms through the floor, activating the chest, shoulders and triceps and returning to the start position. Place a long band around one foot, anchoring the loose end with your hands. Other Modified Hollow Body Hold; Hollow Body Rocks; Plank; Birddogs; V-situps; Deadbugs; Laying on your back, keep your arms down at your sides and extend your legs. If substituting for another tricep variation, aim to complete in sets of 15+ reps, and pushing to technical failure. Retract your shoulder blades and raise your thumbs towards the ceiling. Set up a cable machine with the pulley set in the low position, using a rope handle or V-bar attachment. Throughout the repetition, aim to keep your scapula depressed (shoulders down, lats engaged) and maintain a tucked rib cage, allowing your abs to control the movement. Pronated Grip Inverted Rows (At-Home version), For a full squat tutorial as well as breakdowns of other barbell squat variations, see our, The goal here is to push yourself on these sets to complete as many reps as you can with, Training our heavy compound lifts later in a session rather than first thing when were fresh means those lifts will feel harder, 2) Gym-less training companion & BW guides, Goblet or other Front loaded (DB, KB, barbell) squat, Supinated Grip Inverted Rows (At-Home version), Post-Workout Pancake Tacos w/ Grilled Peaches and Bacon, 25 Bodyweight only strength exercises video. Repeat for the prescribed time or reps. Control the descent of the bar path, and rather than lowering all the way until the bar touches your chest, pause the bar before it makes contact, about 1 inch above your chest. You should have a straight line from heels to knees to hips to shoulders. The band will add pressure to your forearms to adduct (come towards your midline), and your goal is to resist that pressure (through abduction) throughout the range of motion. If it does not feel comfortable, no need to make contact between the bar and your chest just aim to get your upper arms parallel to the floor. Stand upright in front of a cable machine, lat pull down, or band attached overhead. Keep your body in a straight line, making sure not to raise or sink the hips. Control your pace and do your best to keep your hips and shoulders square, stacked, and balanced despite the resistance in one hand. Think about pushing the feet through the floor while keeping the barbell as close to your body as possible. Hamstring Curl 21s (demoed above as 3+3+3) are performed as prescribed reps for the first half of Range of Motion, then prescribed reps for second half of Range of Motion, then prescribed reps for the full Range of Motion. Laying on your back, raise arms overhead and extend hands and feet, creating a starfish position. Lower one arm back behind your head and the opposite leg down towards the floor. Aim to reach a 90-degree angle at the knee at full hip extension to best target your glutes. Laying on your back, raise arms overhead and extend your legs and feet. Lift your hips off the ground, and maintain a neutral spine by tucking the ribs and squeezing the glutes and abdominals. Repeat for the prescribed repetitions. Aim to maintain band tension throughout your step. If youre not too sure, we recommend not trying to overthink things. Option to use DB, KB or Cable machine. Keep the torso as upright as possible and continue to keep the elbows high throughout your repetition. While maintaining a slight elbow angle, pull the bar down towards your waist. 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. Setup beside a box that is roughly knee-height. Join thousands of men and women around the world using Megs program to get stronger, more confident, and empowered. Level 1 and Level 2:take 50% of your baseline test (negative pull-ups) and complete 4 sets of that time. Then reverse the movement and return the weight to the start position. 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. Aim to keep your shins vertical throughout the repetition to better target your glutes. You should have a straight line from heels to knees to hips to shoulders. Can be performed in place, or inching forward. If your hands were already elevated in position 1, elevate further (e.g. In a half kneeling position (close knee on the floor), use a cable machine or a band and bring the handle to the torso. Maintain your arm and torso position (actively contracting your abdominals), and begin lower one leg down towards the floor. Set up on a hamstring curl machine (seated or lying). Lie flat on the ground with a dumbbell in one hand. Standing Banded Lat Pullover; Cable Lat Pullover; DB Pullover; Lat Pull Down variations (wide grip, single arm, etc); Pull-Ups, Chin-Ups, Rows. To scale harder, perform flat on the floor (palms down), descending until your entire forearms are against the floor, then pressing your body back up by extending at the elbow, like a skullcrusher. Once stable, raise one leg off the ground 12-24 (pausing if prescribed), without allowing the rest of your body to move. Straddle the pulley, and clip the dip belt to the cable. Stand a few feet away from the anchor, facing sideways, orienting yourself 90-degrees from the resistance. Walkout, and hinge at the hip by pushing your hips back. Adjust your stance width (or the amount of excess band between your feet) until you feel tension in the band when holding it with your arm down by your side. Grip a pull-up bar at shoulder width apart, palms facing towards you (pronated grip). Lift your hips off the ground, and maintain a neutral spine by tucking the ribs and squeezing the glutes and abdominals. Lift your opposite foot slightly off the ground, and with a relatively straight knee, kick your leg up in front of you. Lie on floor with feet flat on the ground. These can also be performed with a Glute Emphasis. Lunge variations; Split Squat variations; Cossack squat; Box Step Ups; Any other unilateral lower body exercises. 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. Improving the amount of time you can actively deadhang from the bar, or increasing the number of seconds you can lower your body during a negative pull-up is exactly our goal development of strength in the direction of getting your first pull-up! Repeat for the prescribed repetitions, then repeat on the other arm. As you drive back up to the top, squeeze your front quad while resisting the band. Barbell Curls, EZ bar curls, Alt. 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. ); Any other back or lat focused exercises. Sun Salutations; Inch Worms; Runners Lunge; Punter Kicks. feet up, close grip, etc. Row the DB (thinking about driving your elbow back) while maintaining your extended leg, and keeping your torso as neutral as possible. In an open space, maintain an upright posture (tall torso) while mimicking your sprinting mechanics (knees driving high, arms driving forward) in a march or skip. Band Pullaparts; Face Pulls; Rear Delt Flyes; Prone I-T-Y-W; Prone Incline I-T-Y-W; any upper back/shoulder health/external rotation movements. Place a block or towel in between the knees. Retract your shoulder blades and reach your palms to the ceiling (this is the I movement of the exercise). ); Singe Leg Press variations (especially glute focused, such as wide stance or feet further in front of you); Step Up, Lunge, or Split Squat variations. Bodyweight alone is often challenging enough, but you can also hold light weight plates or DBs in your hands for an added challenge. Glute bridge variations (banded, single leg, etc. Sit just past arms length away from the cable machine. Maintain this position for the prescribed time. Support your mid back perpendicular to a bench. Throughout the repetition, aim to keep your scapula depressed (shoulders down, lats engaged) and maintain a tucked rib cage, allowing your abs to control the movement. moving to the third stair) and finish your set. Use your leg to prevent your upper arm from moving or swinging, avoiding momentum. Neither are inherently right or wrong, and we recommend training a combination or alternating (for balance), or whichever is more comfortable for you. Thats one rep. Rotate your wrists and DBs again so that you are palms up, and repeat for the prescribed repetitions. Extend free arm straight down with the dumbbell and bring dumbbell back to your hip. 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. 20 seconds), or if prescribed as reps (e.g. Elevating your heels will create greater forward knee travel as you maintain your upright torso, meaning more quad-focus and knee flexion during your repetition. 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). Use an incline bench or row machine setup to support the chest so you can take your lower back out of the movement. Set up in a standing position, with a long resistance band looped under your feet and over your shoulders. Stand beside a box with one foot on the floor and one foot on the box. Keep the upper arm stationary and curl the dumbbell while contracting the biceps. Stand and hold a barbell with an underhand grip, palms facing away from your body. Do your best to maintain level shoulders and hips here there should be minimal swaying or rotational movement even as you lift one hand off the ground. Use your front leg to drive you back up to the start, thinking about pushing that foot into the ground and squeezing that glute. Extend your free hand out to your side for stability, or use a rack or piece of equipment to press into. Control your slow negative and keep your back flat. Stand up straight, with a long resistance band looped around your feet and holding the loose end with both hands. Keep a slight bend in your elbow, and slowly begin descending the weight without breaking at the elbow (as you would in a press). Initiate by walking your hands forward away from your thighs. Squeeze your butt and drive your foot through the floor, extending until your hips are in line with your torso. Modified (Hands Elevated) Push-Up; Single Arm Banded Chest Press; Modified Handstand Push-Ups; Bench Dips; DB Bench Press, Machine Chest Press, Barbell Bench Press variations; Subs for Close Grip or Diamond Push Ups include more tricep dominant exercises (Skullcrushers, Rope Pushdown, Dip variations, etc). Aim to keep your shins near vertical throughout the repetition to better target your glutes. Grab the bar with both hands, with an underhand grip. Leg Extension 21s (demoed above as 3+3+3) are performed as prescribed reps for the first half of Range of Motion, then prescribed reps for second half of Range of Motion, then prescribed reps for the full Range of Motion, typically prescribed as 7+7+7. If space is limited, perform these moving forwards and backwards rather than down a line. Once you get to the bottom, drive back while squeezing and flexing your quads. Components of our programming adapt and change depending on our broader macrocycle, including exercise selection, frequency, intensity, volume, and sequencingjust to name a few. 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. Your hips should remain at the same height through the entire repetition. Can be modified by performing on knees (scaled easier) or by elevating feet (scaled harder). After completing these reps, immediately elevate your hands. Laying on the ground on your side, extend your knees so your whole body is in a straight line from knees to hips to shoulders. Maintain an extended arm position and raise the weight from in front of your hips/thighs to roughly face height. Alternate legs, and perform the prescribed repetitions on each side. Front loaded (DB, KB, barbell) squat; Belt Squats; Leg Press or Hack Squat; Leg Extensions. Birddog Demo Here, A series of 3 core exercises performed in a row: the Curl-Up, Side-Plank, and Bird-Dog. Since we all have different levels of experience and technical proficiency (e.g. Select your files, and then click submit. Grab the attachment with both hands, and stand upright,with arms down and the weight in front of the 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. Single arm fly and cable crossover variations. Slowly return your leg to the start position, then perform the same movement with the other leg youve now done 1 rep per side. Find a smooth, safe surface like carpet or tile to perform the exercise. 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. Repeat in reverse, moving one arm then the other from hand to forearm back to Low Plank. Typically performed on a machine; Perform a leg extension using your quads to extend at the knee. Complete for the prescribed reps, then repeat on the other side before taking any rest. Put your weight on the front foot and hinge at the hip and knees to squat. Loop the free end of the band around one ankle, and ensure you are set up far enough away from the anchor so that there is tension on the band when your leg is fully extended. Keeping your torso upright, chest tall, and elbows pointed down, squeeze the lats/armpits and lower the handle to below your chin or to roughly collarbone level. For more information and a technique comparison, check out this IGTV link. Preacher Curl; Concentration Curl; Single Arm Cable Curl; Alternating DB Curl; Hammer Curl; Barbell Curl; Single Arm Banded Curl. Place your forearm on the ground with your elbow directly under your shoulder, thenraise your hips off the ground. 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. Adjusting your stance width (and how much tension is on the band under your feet) will adjust the resistance of this exercise. Get in an upright seated position facing a cable pulley, with handles attached at the low position. Start facing away from the rack, and take ~3 steps away so that the pulley is behind your body, and your upper arm is behind your torso (position 1). Retract your shoulder blades. Can also be programmed as an isometric hold, in which case you would maintain your top position for the prescribed amount of time. After all If your first session was hard to the point of failure, how are you supposed to build momentum and actually progress from there? Complete for the prescribed repetitions. 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. 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. Better to overemphasize the hip hinge and turn this into more of a Stiff Leg or Romanian Deadlift (both with little if any change in knee angle throughout the range of motion) than to turn this into a banded squat. 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. With that in mind, we want to think about keeping our entire torso square, with our shoulders in line with our hips. Keep your hands in front of your body to support and catch yourself as you get closer to the floor. Perform 7 reps for the bottom half Range of Motion (elbows straight to elbows at 90-degrees), then 7 reps for the top half Range of Motion (elbows at 90-degrees to fully bent), then 7 reps full Range of Motion (elbows straight to fully bent) note that the demo shows 3+3+3. Retract your shoulder blades. Control the weight on the way back to the bottom. More than just a program, this course will help you dial in your technique, teach you the hows and whys of training, surround you with a community of like-minded individuals, and build the foundation for a lifetime of progress. 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