Even with limited space, the most important thing is maintaining a square torso position – even if you are simply marching or taking a few steps back and forth. Starting with a bench perpendicular to your body, grip the surface or edge of the bench with your hands. To perform this, the lifter descends into a full front squat, stands up a few inches, drops back down, and then fully comes up into the standing position. Reverse the movement by raising the torso and punching the kettlebell back up to the ceiling. ); other lower body compound exercises (hack squat machine, leg press, belt squat, goblet squat, etc.). Do not bend the elbows during your repetition. 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). Flex your toes up towards your shins and bring your butt off the floor slightly. Tricep push-downs; OH Tricep Extension; Dips; Any other tricep exercises. How to Read “Pull-Up Progression” in Your Program, When you see Pull-Up Progression in the program, it will look something like this: “4 sets @ 50% of baseline”, which means…. Ok to touch shoes or shin if you cannot reach the floor. Single leg glute bridge variations; 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). Once you reach nose height, lower the handle/band to belly button height with control, then return to starting position (chest height). Try to tuck your elbows in towards your ribs as you pull the bar down, better engaging your lats. This variation can be performed with DB, EZ Bar, Band, Cables (rope/V-handle and facing away from a cable pulley), as well as standing or seated if not specified. We aren’t 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. Once stable, bring one arm to your side, flexing the tricep and keeping the hand in a fist. On a flat bench, hold a DB in each hand and press until your arms are extended above your shoulders. Hinge at the hip with minimal bend at the knee to get in a pulling position. Finally, step closer to the cable rack until you are almost standing above the pulley, and keep your upper arm directly by your torso perpendicular to the floor (position 3). Laying on your back, raise arms overhead and extend hands and feet at the same time, trying to reach them together. Walkout, and hinge at the hip by pushing your hips back. Try to keep your arms in front of your body while you press, to better target your front (anterior) deltoids. Our goal here is max speed and explosiveness. Try to pick a box where your elevated leg has no more than a 90-degree angle at the knee at the deepest position. While there are a number of different ways that people define RPE, we will be linking our RPE scale to the concept of Reps-in-Reserve for the purposes of this program. Perform with feet flat on the ground, unless specified otherwise (e.g. Find a stretch of floor that is relatively low friction (something like wood or turf, not rubber or asphalt). Standing on one leg with knee slightly bent, perform a stiff legged deadlift, extending the free leg behind you for balance. Start lying face down (prone) on the floor or bench. Start with a bit of space to the side of you. Lower the bar to your chest with control (aim to tuck your elbows a little bit closer to your torso than a normal bench press) and press back up to lock out. Start sitting on the floor with your feet flat on the ground. Shift the weight onto the forearm and transition to your hand. Squeeze your butt and drive your foot through the floor, extending until your hips are in line with your torso. moving from the bottom stair to a second stair) and complete the prescribed reps here. Deadlift starting from that position, Lower cable machine to lowest rung. Push upward, unlock the safeties, and lower the sled working through as full of a range of motion as possible. Quad-dominant barbell squat variations (high-bar squat, safety bar squat, etc. Keep ribcage pulled down and avoid overextension of the back. Keep the opposite leg straight and out to the side. Also known as Spider Curls. Holding a weight above your head with your arms extended, bend at the elbow to lower the weight with control behind your head. Since you need to achieve a lot of external rotation to get into a strong position, you might consider incorporating a general shoulder health warm-up into your routine (something you might not typically think to include in a lower body day warm-up). A squat where the bar is placed higher on your traps compared to a traditional low bar squat, where the bar is placed above your rear-delts. Can be loaded with barbell, DB, KB. Taking a half kneeling position (right knee down, left knee upright), grab the handle with the same side hand that is kneeling on the ground. Can be performed bodyweight or weighted (typically with DBs or KBs). By integrating this front-loaded squat into training programs, you can develop the necessary strength for more demanding tasks and help to promote sound movement mechanics to decrease injury and improve overall performance. Many athletes will benefit immensely from front-loaded barbell squats, however grips and front rack positioning may vary depending on the individual. For a more comprehensive overview, check out our longer YouTube instructional video linked here. Assume a proper front rack position by placing the barbell high up onto the anterior aspect of the shoulders, making sure the bar is supported with the shoulders and upper chest (above the sternum). Avoid breaking at the hip and hyperextending through the spine. Extend one arm out in front of you and the opposite leg out behind you while maintaining a neutral spine. Aim to keep your shins near vertical throughout the repetition to better target your glutes. Hang from the bar, and pull yourself up by pulling elbows down to the floor. This is one of the most challenging positions to get into, as it can cause some discomfort on your throat. And don’t worry — even if your first session feels light, we’ll provide instructions on how and when to increase your Training Max from week-to-week based on your performance. Wall Sit; Low-Ceiling Lunges; Other Lunge or Split Squat Variations; Box Step Ups. Hold a wall or squat rack for balance if needed. Use an incline bench, or angle a flat bench with plates or blocks. Control the speed and distance the by engaging the core. Without lowering the DBs, switch which arm is holding the isometric contraction and perform the prescribed reps with the other arm. Seated DB OHP; Standing DB OHP; Barbell OHP; Viking or Landmine Press; Machine Shoulder/OHP; Front Plate Raise. To make this movement more challenging while using the same band, try grabbing each end of the band rather than looping the band through itself (“Double Resistance Demo” above), or perform these as a Single Arm variation, performing the total prescribed reps as reps per side. From an extended position with your arms starting away from your body and a slight bend in the elbow, bring your arms together until they meet in front of you. A range of motion of the thighs box step Ups, Split squat variations ; front squat form Shoulder/OHP ; front raise! 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