EQUIPMENT While the squat doesn’t require equipment apart from the rack, barbell, and plates, lifters may find they can make the most out of training by using soft goods to assist in maximizing efficiency and comfort during the movement. An important note on equipment: if you intend to compete wearing any of the equipment listed…
High-Bar Squat
Set up for a squat in a high bar position (bar resting on your traps / on top of your shoulders, compared to a traditional low bar squat, where the bar is placed on the shelf of your rear-delts). The higher bar positioning allows for a more upright torso angle during the squat, placing more emphasis on the quadriceps. Maintaining a fairly upright torso position, descend in a squat until you reach parallel depth (hip crease below top of the knees). Press back up to standing by pushing your feet into the floor and your shoulders back into the bar. If a pause is prescribed, pause at the bottom of the squat for the prescribed duration, focusing on maintaining tension throughout your body as you resist the barbell.
If your primary (main) squat is already High-Bar and the program prescribes High-Bar Squats at another time in the week, you may perform them again, but we would recommend considering an alternative variation. That could be a paused high bar squat, front squat, heel elevated goblet squat, close stance leg press, or another quad-dominant squat variation).
For full squat tutorial, see our Extended Video Library or written guides on this movement.
Substitutions
Quad-dominant barbell squat variations (front squat, safety bar squat, etc.); other lower body compound exercises (hack squat machine, leg press, belt squat, goblet squat, etc.)
Front Squat
Unrack the bar across your shoulders, placing it as close to your throat (across your clavicle) as possible while still allowing yourself room to breathe. Barbell should rest behind the delts, and hands and fingers help balance the bar outside of the delts. 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.
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. Keep the torso as upright as possible and continue to keep the elbows high throughout your repetition.
Substitutions
Quad-dominant barbell squat variations (high-bar squat, safety bar squat, etc.); Goblet Squats; Other quad-dominant compound movements (hack squats, narrow stance leg press)
Goblet Squat
Holding a dumbbell or kettlebell in front of your chest, perform squats to depth while keeping an upright torso. Perform with feet flat on the ground, unless specified otherwise (e.g. Heel Elevated Goblet Squat, as demonstrated above).
Substitutions
Heel Elevated Goblet Squat; Band Abducted Goblet Squat; Goblet Squat w Adduction; Front loaded (DB, KB, barbell) squat; Belt Squats; Leg Press or Hack Squat; Leg Extensions
Belt Squat
Straddle two blocks and hang the weight of a weight-loaded belt between your legs. Perform squats to depth while keeping an upright torso. Can also be performed on a Belt Squat machine if available, or by attaching a dip-belt to a cable rack with a pulley set to a low position.
Substitutions
Leg Press; Front Squat; Goblet Squat; Zercher Squat; Heel Elevated Goblet Squat
Hip Thrust
Sitting on the floor in front of a bench, roll the bar so it is over your hips. Support your mid back perpendicular to a bench. Squeeze your butt and drive your feet through the floor, extending until your hips are in line with your torso. Aim to keep your shins vertical throughout the repetition to better target your glutes.
Substitutions
Glute bridge variations (banded, single leg, etc.); Leg Press variations (especially glute focused, such as wide stance or feet further in front of you); Step Up, Lunge, or Split Squat variations
Band Abducted Squats
With a band on your legs above your knees, perform squats while maintaining tension in the band. Press into the band by pushing the knees out in the squat. To be performed unweighted, unless otherwise specified (e.g. Band Abducted Goblet Squat).
Substitutions
Band Abducted Goblet Squat; Monster Walk; Banded Lateral Walk; Side Lying Abduction; Hip Thrust with Band Abduction
Pause Squats
Pause at the bottom of the squat, maintaining tension in the legs and lower back and keeping position throughout the pause. Press back up by pushing your feet into the floor and your shoulders back into the bar.
Substitutions
Paused barbell squat variations (low-bar, high-bar, front squat, safety bar squat, etc.); Pause lower body compound exercises (leg press, hack squat machine, goblet squat, etc.)
1.25 Squats
Perform the eccentric portion of the squat, after getting out of the hole of the squat on the way up, change directions and return to the bottom, then stand all the way back up to complete the rep.
Substitutions
One and a quarter barbell squat variations (low-bar, high-bar, front squat, safety bar squat, etc.)
Bulgarian Split Squat
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.
Substitutions
Walking Lunges; Reverse Lunges; Box Step-Ups; Split Squat; Front Foot Elevated Split Squat; Single Leg Leg Press; B-Stance Squat
Single-Leg Leg Press
On the leg press machine, load weight appropriately (roughly half what you would use for a regular Leg Press, or more conservatively if needed). Set up as you normally would (with feet roughly shoulder width apart). Maintain your hip and torso position, and then remove one leg from the press and place it safely out of the track. Push upward on the sled, unlock the safeties, and lower the sled to a comfortable depth. From there, push back up to perform a repetition. Repeat. Aim to keep your hips square in the same position throughout the repetition.
Substitutions
Lunge variations; Split Squat variations; Cossack squat; Box Step Ups; Any other unilateral lower body exercises.
DB Box Step Ups
With one dumbbell in each hand, step one leg onto a box and use that leg to drive your body to standing on top of the box. Lower down and repeat for the prescribed reps, then switch legs and repeat.
Substitutions
Lateral Box Step Ups; Bulgarian Split Squat; Split Squat; Front Foot Elevated Split Squat; Lunge; Reverse Lunge; B-Stance Hip Thrust; Single Leg Leg Press
Bench Press
Your competition (or strongest) style bench press. Perform these with your strongest grip width, maintaining head, shoulder, and hip contact with the bench and your feet pressed on the floor unless specified otherwise (e.g. Feet Up Bench Press). For full bench press tutorial, see our How to Bench video, our Extended Video Library or written guides on this movement.
Substitutions
Barbell Bench Press Variations (competition-style, close grip, wide grip, incline, decline, etc.); Push Up Variations; DB Bench Press Variations; Machine Pressing variations or any other upper body pressing movements.
Close Grip Bench Press
Take a moderately (1-4″ per hand) narrower grip than your competition or regular bench press grip. 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. Set up with your shoulders and butt on the bench and feet on the floor as normal, unless specified (e.g. feet up close grip bench press).
Substitutions
Close Grip Bench Press Feet Up; Neutral Grip DB press; Close Grip Push-Ups; Bench Dips; Chest Dips
DB Bench
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. Bench Press the dumbbells from chest level to lockout. We recommend keeping a roughly 45-degree angle between your arms and your torso, striking a balance between too flared out and too tucked in to your torso.
Substitutions
Pushup, DB Incline Bench; DB Flye; Cable Flyes
DB Incline Bench Press
Set up on an incline bench, or angle a flat bench with plates or blocks. Keep your head, shoulders, and butt on the bench and your feet on the floor, while holding a pair of dumbbells – one in each hand. Bench Press the dumbbells from chest level to lockout. We recommend keeping a roughly 45-degree angle between your arms and your torso, striking a balance between too flared out and too tucked in to your torso.
Substitutions
Incline Barbell Bench Press; Pushups; and Cable Crossover variations
Board Press
Use a bench block or board to limit the range of motion of the bench press. Lower the barbell with control, complete a pause when the block or board makes contact with your chest. Can also be done with a partner holding the board on your chest.
Substitutions
Pin press, Spoto press
T-Shirt Press
Set up as you would for a traditional bench press (unless specified otherwise, e.g. Feet Up or Close Grip). Unrack and lower the bar, aiming to control the descent through the entire range of motion. The goal of this exercise is to stop right as the bar touches your shirt, but before the bar touches your chest. You should remain actively resisting the bar at this point.
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. You should remain in constant tension here, not allowing the bar to rest on the chest at all. Aim to keep the contact with your shirt as light as possible, but don’t stop above the shirt (make sure you touch your shirt, after all!).
Substitutions
Spoto press, pin press
Spoto Press
Unless noted otherwise (e.g. feet up, close grip, etc.), set up in your competition style (regular) bench press. 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. Maintain tension during the pause, and drive back up to complete the rep.
Substitutions
Board Press, T-shirt press, DB or Machine Bench Press variations
Kroc Rows
With one hand and one knee on a flat bench, row a dumbbell in the opposite hand from the bottom of your range of motion to the lower rib cage
Substitutions
DB Row, cable row, chest supported row
Deadlift
Competition style deadlift. This can either be conventional, or sumo position. For full deadlift tutorial, see our How to Deadlift video, our Extended Video Library or written guides on this movement.
Set up with the bar above your midfoot (aim for you mid-shoelaces), and get into the start position by reaching down with your arms straight down while hinging at the hip and bending slightly at the knee. Shins should be close to perpendicular to the floor at the start of the pull. Tighten the upper back, brace the core, then pull the bar from the ground up to the hips. Think about pushing the feet through the floor while keeping the barbell as close to your body as possible.
Substitutions
Banded Deadlift; Barbell deadlift variations (conventional, sumo, trap bar); Other posterior chain compound exercises (Good Mornings, Romanian Deadlifts, Stiff- leg Deadlifts)
Good Morning
Unrack the bar setup in a low bar position. Walkout, and hinge at the hip by pushing your hips back. 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. Once your torso is near parallel to the ground, reverse the movement and return to an upright position. Can also be performed seated, and/or with specialty bars (eg. safety squat bars)
Substitutions
Banded Good Morning; Banded Sumo Good Morning; Supermans or Back extensions; Reverse hyperextensions; Stiff-Leg or Romanian Deadlifts
Stiff-Leg Deadlifts
Set up in a conventional deadlift position. 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. 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. 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. Can be loaded with barbell, DB, KB. Can also be performed from a slight (1-3″) deficit.
Substitutions
Romanian Deadlifts, Good Mornings, Reverse Hypers
Sumo Deadlift
Refer to our Video Library and written resources for more information on this more technical lift.
Set up with feet wide and hands inside of legs. Hinge at the hip and bend at the knee to get in a pulling position where shins are perpendicular to the floor. Tighten the upper back, brace the core, then pull the bar from the ground up to the hips. Think about pushing the feet through the floor while keeping the barbell as close to your body as possible. Extend the knee and then open the hips in rapid concession.
Substitutions
Sumo KB/DB deadlifts, other Barbell deadlift variations (conventional, trap bar)
Romanian Deadlift (RDL)
Set up with your feet hip width apart and toes pointed forward. Shins should be close to the bar, similar to the deadlift position. Pick the barbell up (as a conventional deadlift) to the hip. Unlike a Stiff-Leg Deadlift (where we start from the floor), we will be performing RDLs from the top down. Focus on hinging at the hip and keeping the back neutral through the entire movement. 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). Also unlike the Stiff-Leg Deadlift, our goal is constant tension (no resetting on the ground between reps), and a bit more knee flexion as the bar descends past your knees. Some amount of hip movement is natural as we move up and down throughout the repetition, whereas our hips would remain at a fixed height in a Stiff Leg Deadlift.
Substitutions
KB/DB Romanian Deadlifts, Stiff-Leg Deadlifts, Good Mornings, Trap Bar Deadlift, Glute Ham Raise
Deficit Deadlift
Stand on an elevated plate/board/block and perform your competition style deadlift (conventional or sumo, your preference) with the additional range of motion. Keep in mind that if your bar is loaded with plates smaller than traditional 45lb/20kg plates (or bumper plate equivalents), you may already be pulling from a deficit. For full size plates, we recommend using a deficit height of 1-2″ – this tends to be enough to overload the range of motion, but not so high that our mechanics, pulling technique, start position, and bar path are drastically different.
Substitutions
Pause deadlifts, tempo deadlift
Low block pulls
Set up a barbell on low blocks (or stacked plates) so the bar is below the knees. Approach the bar as you would for your normal deadlift (either conventional or sumo, whichever is your preferred stance), and perform a deadlift. From lockout, be sure to lower the bar with control until it gently resets on the blocks. Keep in mind that if your bar is loaded with plates smaller than traditional 45lb/20kg plates (or bumper plate equivalents), you may need more height. For full size plates, we recommend using a block height of 1-4″ – this tends to be enough to overload the movement, but not so high that our mechanics, pulling technique, start position, and bar path are drastically different.
Substitutions
Pause deadlifts, tempo deadlift
Cable Pull-Through
Lower cable machine to lowest rung with a rope handle attached. 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. 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. Repeat for the prescribed repetitions.
Substitutions
Hip thrusts, Glute Kickback, Back Extensions (shoulders rounded)
Split Stance RDL
Set up in a staggered stance, and soften the front knee slightly. Put your weight on the front foot and hinge at the hip and push your hips back. The back foot should support like a kickstand. Control your slow negative and keep your back flat.
Substitutions
Single leg RDL, Single Leg Press, Split squat variations, Lunge variations, Single Leg Hamstring Curls, other unilateral lower body work
DB Romanian Deadlifts
Start standing upright with a DB in each hand, and feet roughly hip width apart. Begin the rep by reaching your hips back while allowing your torso to tip forward, focusing on maintaining a strong and rigid trunk as you descend. Continue descending until you feel a light to moderate stretch in your hamstrings and/or glutes. Then, return to the start position by driving your hips forward and squeezing your glutes.
Try to maintain constant tension throughout the set, not resting the DBs until all reps are completed. Can also be performed holding a single kettlebell with one hand, or one kettlebell in each hand.
Substitutions
Barbell RDLs, Split Stance RDL, Hamstring Curls
Single-leg DL
Standing on one leg with knee slightly bent, perform a stiff legged deadlift, extending the free leg behind you for balance.
Substitutions
Unilateral hip hinge, split stance DL
Lat Pulldowns
On cable pulldown machine, choose a long handle. 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. Try to tuck your elbows in towards your ribs as you pull the bar down, better engaging your lats. Perform these with an overhand grip unless specified otherwise, such as neutral grip or supinated (underhand) grip.
Substitutions
Lat Pull Over (DB or Cable); Vertical Pulling movements (Pull Ups, Chin Ups); Horizontal Pulling movements (DB Rows, Barbell Rows, Inverted Rows, Chest Supported Rows, etc.); Any other back or lat focused exercises.
Seated DB Overhead Press
Get in an upright seated position with a dumbbell in each hand. Elbows should be in a 90degree angle at the start position. Push DB and fists up to the ceiling, completing the rep when elbows are locked out overhead. Return to start position and repeat. Can be completed with back support on an adjustable bench press or without. Back support may help form at higher intensities.
Substitutions
Barbell OHP; Seated Cable OHP; (Modified) Handstand Push-Up; Overhead Pressing Machines
Bentover Rows
In a bent over position with back parallel to the floor (or close) and knees slightly bent, row the bar by pulling it to the lower chest. Control the bar throughout the movement.
Substitutions
Banded Bentover Row, Pendlay Row, DB Row, Inverted row, Chest Supported Row
Cable Lat Pullover
Attach a rope, EZ-bar, or straight bar attachment to a cable pulley machine at the highest position. Standing facing the cable machine, grab the bar with an overhand position at shoulder width apart or wider. While maintaining a slight elbow angle, pull the bar down towards your waist. Think about leading the pull with your elbows, tucking your arms back to your torso throughout the repetition. 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.
Substitutions
Banded Lat Pullover; DB Pullover; Lat Pull Down variations (wide grip, single arm, etc); Pull-Ups, Chin-Ups, Rows
DB Rows
Using a bench or box, place same side knee and hand on the surface. Extend free arm straight down with the dumbbell and bring dumbbell back to your hip. Can also be performed with a KB, or with both legs on the floor creating a tripod between your legs and supporting hand.
Substitutions
Banded Row; Chest-Supported Row; Inverted Row; Single Arm Cable Row, Single Arm Lat Pull Down
Face Pulls
Facing a cable machine, set the pulley at or above your shoulder-level and use a rope or split handle attachment. Pull the weight directly towards your face while keeping the upper arms parallel to the floor. Control the cable on the way back to the start position. Can also be performed with a band. 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. The more that you pull in line with your shoulders, the more directly you will target your rear deltoids. Neither are inherently right or wrong, and we recommend training a combination or alternating (for balance), or whichever is more comfortable for you.
Substitutions
Blackburns; Banded Face Pull; Band Pullaparts, Prone I-T-W-Y, Rear Delt Flyes
Chest-Supported Rows
Use an incline bench or row machine setup to support the chest so you can take your lower back out of the movement. Keep feet on the ground or straddle the bench to get into position.
Grab the bar/DB/KB or cable and row by moving the weight back towards the hip. Control the weight to return to the start position. Your torso should remain in the same position throughout the repetition. Can be performed single arm (when using DBs, KBs, or a Hammer Strength row machine) or with both arms simultaneously, unless specified – just perform the prescribed number of repetitions as “reps per arm” (e.g. 3×8 would be 3×8/arm).
Substitutions
DB Row, Inverted Row, Barbell Row, any other horizontal pulling variations or machines
Rear Delt Flyes
With a dumbbell in each hand, bend at the hips so that the chest is parallel to the floor. Squeeze the shoulder blades together and raise each dumbbell out and up away from the torso. Control the weight on the way back to the bottom. Option to use DB, KB or Cable machine.
Substitutions
ITWY, Band Pull Aparts, Face Pulls
Pendlay Rows
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. This movement should be an explosive concentric contraction (pulling the bar from floor to chest), and controlled negative (slowly lowering the back back down).
Keep in mind that if your bar is loaded with plates smaller than traditional 45lb/20kg plates (or bumper plate equivalents), you may already be pulling from a deficit, and you may instead want to set up your barbell on top of blocks or plates to accommodate.
Substitutions
Barbell row, Kroc rows, chest supported rows, seated cable row
Hammer Curls
Perform curls using DBs or a neutral grip bar. Keep your palms facing together throughout the entire movement. 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.
Substitutions
Cable Rope Hammer Curls; Neutral Grip Curls; Cable Curls; Machine Curls; Any other bicep variation
DB Curls
Using DBs, perform bicep curls. Can be performed alternating each arm (as demonstrated above) or simultaneously, if preferred/not specified. Keep bicep and elbow close to torso and control the weight through the entire movement. Can be performed standing or seated, if not specified.
Substitutions
Barbell Curls; Single Arm Cable Curl; Concentration Curls; EZ Bar Curls; Hammer Curls; DB Iso-Hold Curls
DB Overhead Tricep Extension
Holding a weight above your head with your arms extended, bend at the elbow to lower the weight with control behind your head. Return the weight to an extended overhead position.
Substitutions
Banded or Cable OH Tricep Extension; Cable push downs; Skullcrushers; any other tricep-specific exercise
Barbell Curls
Stand and hold a barbell with an underhand grip, palms facing away from your body. Keep the upper arms stationary, and curl the bar forward and up while contracting the biceps. Lower and repeat for reps.
Substitutions
Barbell Curl 21’s, EZ bar curls, Alt. DB Curls, Hammer Curl, Cable Curls
Inverted Rows
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. 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. To scale this movement, bring your feet closer (easier) or further away/elevated (harder). Can also be performed with a TRX or Rings.
Substitutions
Pronated Grip Inverted Rows (At-Home version); DB Row; Cable Row; Chest Supported Row; Machine Row; Pull Up; Chin Up; Lat Pull Down
Bench Dips
Starting with a bench perpendicular to your body, grip the surface or edge of the bench with your hands. Keep your feet flat on the floor, bending 90-degrees at the hip and knee. Lower your body until your elbow joint reaches 90-degrees, and then press yourself back up to the top by pushing into the bench. 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.
Option to scale up (harder) by extending your feet away from your body, elevating your feet, or adding weight to your lap. Moving your feet closer to the bench and bending your knees (as demonstrated) will scale this easier.
Substitutions
Tricep Push Down; Tricep Kick Back; Skullcrushers; BW Tricep Extension
Plank
Modified Plank Shoulder Taps Demo
Set up in a pushup position with forearms and balls of your feet on the ground. maintain neutral spine by tucking the ribs and squeezing the glutes and abdominals. You should have a straight line from heels to knees to hips to shoulders. Lift your hips off the ground, and maintain that position for prescribed amount of time. 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). Scale harder by balancing on forearms only, adding weight to your back, or by placing your hands or feet on an unstable surface like a Bosu ball or suspension system like TRX. Can also be performed as a single arm plank (alternate sides each set).
Plank Pull Across is a more dynamic plank variation, and can be performed with a DB or household item (like the shaker cup in the demo).
Substitutions
Hanging Leg Raises; Bear Crawls; Side Plank; L-Sit
Suitcase walk
Hold a weight (kettlebell, dumbbell, etc) with one hand and walk. Switch hands with the weight and walk the same distance back. Carries are always counted by time, so do not rush. Control your pace and do your best to keep your hips and shoulders square, stacked, and balanced despite the resistance in one hand.
These can also be performed at home or without access to a DB or KB – load a backpack or suitcase with books, shoes, and other heavy items, and walk for the prescribed time. 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.
Substitutions
Any unilateral heavy carry; KB/DB Windmills; Side Planks
Barbell Rollouts
Demo Here
Set up a loaded barbell with round plates. Start in a kneeling position with enough room to extend forward. Engage your abs by tucking your ribcage down, then initiate by pushing the bar forward away from your thighs. Control the speed and distance the bar travels by engaging the core. You should feel a light stretch in the abdominals. Keep ribs down and glutes tucked, being sure not to get into a hyperextended spine position. Attach a band to the bar and fixed behind you to scale this movement easier, and a band to the bar fixed in front of you to scale this movement harder. Can also be substituted for an Ab Wheel, or by performing the bodyweight only variation — Ab Fallouts.
Substitutions
Planks; Hanging Leg Raises; L-Sit; Sit-Ups; Cable Crunches; Any other abdominal flexion exercise
Band Pullaparts
Hold a band in with both hands and extend arms in front of you. Raise hands to shoulder level. Squeeze the shoulder blades together and separate the band in a fly-motion. Option to supinate grip (palms facing up) for a reverse or underhand band pull-apart.
Substitutions
Underhand 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
McGill Big 3
1. Curl Up Demo Here
2. Side Plank Demo Here
3. Birddog Demo Here
A series of 3 core exercises performed in a row: the Curl-Up, Side-Plank, and Bird-Dog
Curl Up: Lie on your back with one knee bent and the other extended on the floor. Raise your head a few inches off the ground and hover the extended leg at the same time. Hold the position for 5-10 seconds, then lower back to the ground with control. Repeat for 3-8 repetitions (each rep is a 5-10 second long hold) if rep range is not prescribed, then relax and switch sides.
Side Plank: Get into a side plank position and raise + hold for 7-10 seconds, then lower back to the ground with control. Repeat for 3-8 repetitions (each rep is a 7-10 second long hold) if rep range is not prescribed, then repeat on the other side. For an Advanced variation, hold for the same 7-10 seconds, but alternate sides by rolling from side to side between reps, rather than resting between holds.
Birddog: Start in a quadruped position. Tuck the ribs and the hips, ensuring you do not hyperextend the spine. Extend one arm out in front of you and the opposite leg out behind you while maintaining a neutral spine. Hold each position for 2-8 seconds before lowering back towards the ground with control. Repeat for 3-8 repetitions per side, if rep range is not prescribed. Can be performed all repetitions on one side before moving to the other side, or by alternating opposite arm/opposite leg with each rep.
Substitutions
Any core series (deadbugs, bird-dogs, planks, l-sit, hanging leg raises)
KB Windmill
Take a wide stance, and angle feet. Press kettlebell or dumbbell overhead in one hand. Keep the elbow overhead locked out at all times, push the hips back and away from the direction of the toes. Hinge at the hips and reach towards the floor with your free hand. Ok to touch shoes or shin if you cannot reach the floor. Keep your eyes on the kettlebell at all times.
Can also be performed at home by substituting a KB/DB for a water bottle or small backpack weighted with books or other objects. Since this exercise is so technically demanding, the absolute load used is less important
Substitutions
Suitcase Walk, Side Plank variations, Turkish Getup, Half Turkish Getup
Bird Dogs
Start in a quadruped position. Tuck the ribs and the hips, ensuring you do not hyperextend the spine. Extend one arm out in front of you and the opposite leg out behind you while maintaining a neutral spine. Switch opposite arm/opposite leg. Hold each position for 3 seconds.
Substitutions
Back Extensions
On a Glute-Ham-Developer or hyperextension machine, lock in the feet with the hip pad under the pelvis/lower trunk. Fold at the hip so you are perpendicular to the ground (with your head near the floor) and squeeze the erectors/lower back and glutes to pull the torso up above parallel from the floor.
These can also be performed with a Glute Emphasis. To better target your glutes, set up on a GHD or hyperextension machine and actively round the upper back. Squeeze at the glutes and focus on pressing your pelvis into the pad as you raise your torso and pause at the top.
Substitutions
Good mornings; Supermans; Reverse Hyperextensions; Romanian Deadlifts;
Glute Focus Substitutions
Hip Thrusts; Glute Bridges;
Deadbugs
Laying on your back, raise arms directly over shoulders and knees over hips, with shins parallel to the floor. You can opt to extend legs for a more difficult variation. Tuck ribs down and press lower back into the floor.
Lower one arm back behind your head and the opposite leg down towards the floor. Control the descent and do not make contact with the ground. Instead, hover arm and leg over the ground. Maintain contact with the lower back on the floor and squeeze the abdominals to hold the position. Switch sides and perform same exercise with opposite arm and opposite leg.
Can also be performed with resistance, using a band (as demonstrated above), or holding a DB/KB above your shoulders. Focus on keeping the ribs tucked down and pelvis neutral to your spine.
Substitutions
Banded Deadbugs; Birddogs; V-situps; Hollow body holds; Bear Crawls
Turkish Get-Up Position Repeats
Turkish Get-Up
Starting Position: Lie on the floor with one kettlebell in one hand. Bend the knee on the same side as your kettlebell and press that foot into the ground. Extend your free arm out, palm pressing into the ground.
Punch the kettlebell upward and forceful press your extended arm into the floor so your torso rises up. Shift the weight onto the forearm and transition to your hand.
Raise the hips into a bridge, then sweep your extended leg under onto your knee.
Perform the half kneeling windmill to shift the weight evenly on knee and foot, then press into your heel to stand.
Reverse all steps to come back to the starting position.
Can also be broken down into Half Get-Ups or Position Repeats to build proficiency and confidence in the movement.
Substitutions
Half Get-Ups; Turkish Get-Up Position Repeats; Windmills (standing or half kneeling); Suitcase Walks
Shoulder Pass Through
Hold a PVC pipe, broom, or band in front of your body with arms extended straight. Lift the implement up and over your head. Externally rotate your shoulders and continue to bring the pipe behind your back. Then reverse the movement to bring the pipe in front of your body again.
Keep ribcage pulled down and avoid overextension of the back. Make the movement easier with a wide grip, or more difficult with a narrow grip.
Substitutions
Reverse grip shoulder pass through, Around the World, Down Dog Position
Around the World
Grab a PVC pipe, broom, or band in front of your body with arms locked out. Slowly rotate one arm overhead, bringing the PVC pipe over and around your head and body. Follow the revolution with the other arm and repeat. Continue in one direction for prescribed reps, and then reverse directions.
Substitutions
Shoulder Passs Through, Reverse grip shoulder pass through, Down Dog Position
Single Arm DB Floor Press
Lie flat on the ground with a dumbbell in one hand. Extend your free hand out to your side for stability, or use a rack or piece of equipment to press into.
Slowly pull the dumbbell down to the body as you would in a normal bench press. Return the dumbbell to the top of the movement. Can be performed on either a bench or on the floor, if not specified.
Substitutions
Single arm fly and cable crossover variations
Half Turkish Get-Up
Starting Position: Lie on the floor with one kettlebell in one hand. Bend the knee on the same side as your kettlebell and press that foot into the ground. Extend your free arm out, palm pressing into the ground.
Punch the kettlebell upward and forcefully press your extended arm into the floor so your torso rises up. Shift the weight onto the forearm and transition to your hand.
Raise the hips into a bridge. Hold that position for one count, then reverse all steps to come back to the starting position.
Substitutions: Turkish Getup, Kneeling Windmill, Windmill
Banded Lateral Walk
Place a glute band just above or just below the knees. Create tension in the band by taking a slightly wider than hip width stance, and bend the knees to get in an athletic stance. Take small steps laterally on one side and complete all reps. Then switch sides.
Substitutions
Glute Ham Raise
Set up on a GHR/GHD machine with the knees slightly behind the pad and feet firmly on the platform. Start with the torso perpendicular to the floor and squeeze the hamstrings and glutes to lower until the torso is parallel to the floor.
Return to start position by pulling up with the hamstrings. Avoid breaking at the hip and hyperextending through the spine.
Substitutions
Assisted GHR (with band), Hamstring Curl
Strict Pull-Up
Grip a pull-up bar slightly wider than hip width apart, palms facing away from your face (supinated grip). Hang from the bar, and pull yourself up by pulling elbows down to the floor. Continue pulling until your chin passes the bar. Descend back to the start position and repeat.
Substitutions
Lat-pull down, assisted pull-ups, chin-ups, negative pull-ups
Negative Pull-Up
Grip a pull-up bar slightly wider than hip width apart, palms facing away from your face (supinated grip). Complete either a strict pull-up, or jump up to hang with biceps flexed, and chin over the bar. Slowly descend for desired amount of time, ensuring the range of motion, and time are evenly spaced out.
Substitutions
jumping pull-ups, assisted negative pull-ups, negative chin-ups, negative pull-ups
Monster Walk
Place a glute band just above or just below the knees. Create tension in the band by taking a slightly wider than hip width stance, and bend the knees to get in an athletic stance.
Take short steps by bringing the heel towards the midline, then pushing the foot back out diagonally. Alternate steps between left and right. Aim to maintain band tension throughout your step.
Substitutions
Clamshells, fire hydrants
Overhead Press (OHP)
Setup a barbell on a squat rack at shoulder height. Unrack the barbell and walk out from the rack. Press the bar up over the head, pushing your head forward once the barbell passes eye level. For a more comprehensive overview, check out our longer YouTube instructional video linked here.
Substitutions
Standing OHP, Barbell OHP, Seated/High-Incline OHP; DB OHP (seated or standing); Machine or Hammer Press; Viking Press, Push Press, etc.
Scap Pull-Up
Start in a normal pull-up position. From a full hang, draw the scapulae (shoulder blades) down and together, raising your body slightly. From this contracted position, slowly lower back to the dead hang start position with control. Do not bend the elbows during your repetition. The range of motion is only a few inches, and our goal is active control through the shoulder blades and engagement of the lats.
To scale as an easier movement, perform this on a lat pull down machine, and try to build up your strength and control and gradually push the resistance.
Substitutions
Scap Pull-Up on Lat Pull Down machine; Cable Lat Pullover; Scap Push-Up
Clamshells
Lie on your side with legs stacked and knees bent at a 45-degree angle. Keep feet in contact with each other and raise upper knee as high as possible, without moving the hips or pelvis. Keep lower leg in contact with the floor.
Substitutions
Clamshells with Hip Extension, Seated Banded Clamshells, Fire Hydrants, Banded Lateral Walk, Monster Walk
Fire Hydrant
Start on a quadruped position on hands and knees. Keep knee in a bent position and move the knee away from the midline of the body. Pause at the top of the motion and return to the starting position.
Substitutions
Banded Shuffle
Place a short band around both feet. Create tension in the band by taking a slightly wider than hip width stance, and bend the knees to get in an athletic stance. Take small steps laterally on one side and complete all reps. Then switch sides.
Substitutions
Banded lateral walk, Monster walk, Clamshells, Fire Hydrants
Strict Chin-Up
Grip a pull-up bar at shoulder width apart, palms facing towards you (pronated grip). Hang from the bar, and pull yourself up by pulling elbows down to the floor and flexing biceps. Continue pulling until your chin passes the bar. Descend back to the start position and repeat.
Substitutions
Neutral grip lat pull-down, assisted chin-ups, negative chin-ups, weighted chin-ups
Bear Crawl
Start in a quadruped position and curl toes under to press into feet and hands at the same time to raise the knees. Slowly move opposite hand and knee to move forward and then backwards. This is a core strengthening and activation movement, and your focus should be on maintaining flat shoulders and hips throughout the movement (avoid tipping). Actively engage your abdominal muscles by keeping your ribs pulled down and your pelvis tucked under your hips.
Substitutions
Blackburns
Start lying face down (prone) on the floor or bench. Raise both arms overhead with a slight bend in the elbow. Keep thumbs up towards the ceiling. Retract your shoulder blades. Slowly and with control, lower your hands in a circular motion as far as comfortably possible. 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. Return to start position. Aim for 4-5 seconds from overhead to behind your back, and another 4-5 seconds to return your hands over your head — while maintaining scapular retraction during the entire range of motion.
If you find this exercise too easy (or you are struggling to find this exercise effective), you can scale to an advanced variation by holding light plates or DBs (1-5lbs can be plenty of resistance), or perform them from a Deficit as demonstrated above. Ensure you are maintaining retraction the entire time. For more information and a technique comparison, check out this IGTV link.
Substitutions
Deficit Blackburns; Face Pulls; Prone I-T-Y-W; Rear Delt Flyes; Band Pull-Aparts; Any other upper back, shoulder health, and external rotation exercises.
Cossack Squat
Take a wide stance and descend into a squat while shifting your weight on the active leg. Keep the opposite leg straight and out to the side. Keep the heel or entire foot on the ground. Option to hold arms out for balance. 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.
Substitutions
Alternating Side Lunge; Pistol squat; Single Leg Press; any other unilateral lower body movement.
DB Lateral Raise
With a dumbbell in each hand and a slight bend in the elbow, lift 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. Lower back down with control and repeat. Can be performed standing or seated, if not specified. Can also be programmed as an isometric hold, in which case you would maintain your top position for the prescribed amount of time. If performing these single arm (whether DB or Banded), perform the prescribed reps per side instead of total.
Substitutions
Banded Lateral Raise; Prone Incline DB Lateral Raise; Prone Incline Y-Raise; Cable Lateral Raise; Overhead Pressing variations; any other shoulder exercises
Deficit KB Stiff Leg Deadlift
Stand on an elevated plate/board/block and perform a kettlebell deadlift with an increased range of motion. Since this is a stiff leg deadlift, aim to maintain the angle in your knees and reach depth by pushing your hips back, hinging at the hip and lowering the weight while maintaining a strong, rigid torso position.
Substitutions
Romanian Deadlift (BB or DB), Stiff-legged deadlift, Good Mornings, Reverse Hyperextensions, Glute Ham Raise
EZ Bar Curls
Stand and hold an EZ Curl barbell with an underhand (supinated) grip, palms facing up/away from your body. Keep the upper arms stationary, and curl the bar forward and up while contracting the biceps. Lower and repeat for reps.
Substitutions
Barbell Curl, Cable Curls (V-Bar or EZ Bar attachment), Alternating DB curls, Hammer Curl
Front Foot Elevated Split Squat
In a split squat position with front foot supported on an elevated surface (aim for 2-6″) and with weight loaded (barbell on back, goblet position in front, or one dumbbell in each hand), sink into lunge position on front leg and press into the foot to stand back up.
Can also be performed facing a cable rack, holding onto a single hand attachment fixed to a low pulley. Demo Here.
Substitutions
Split Squat Variations; Lunge Variations; Box Step-Up Variations; any other unilateral lower body exercises
Hamstring Curl
Set up on a hamstring curl machine — either seated or lying. Ensure that the machine is adjusted to your height so that your knee is directly in line with the axis point (fulcrum) on which the pad rotates. 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. Perform these with a slow and controlled tempo for the prescribed reps. These are to be performed with both legs together, unless specified otherwise (e.g. single leg hamstring curl). If a hamstring curl machine is unavailable, these can be substituted by using a band or swiss ball.
Substitutions
Banded Hamstring Curls; Swiss Ball Hamstring Curls; 2-Up, 1-Down Hamstring Curl; Hamstring Curl 21’s; Glute Ham Raise; Romanian Deadlift; Stiff-Leg Deadlift
Inchworms
Start in a standing position and bend down to touch the toes. Walk the hands out away from your body into plank position, then walk the feet to meet the hands. Repeat. If space is limited, perform these moving forwards and backwards rather than down a line.
Prone I-T-Y-W
Perform these lying face down flat on the floor or on a bench. Start with your arms down by your side and palms facing up. Retract your shoulder blades and reach your palms to the ceiling (this is the “I” movement of the exercise).
Perform this movement for the prescribed number of repetitions, then bring your arms out to the side, externally rotating your arms and making a “T” with your body. Retract your shoulder blades and raise your thumbs towards the ceiling.
Repeat for the prescribed number of repetitions, then bring your arms out at a 45-degree angle from your body (making a “Y” with your body. Retract your shoulder blades and raise your thumbs towards the ceiling.
Repeat for the prescribed number of repetitions, then (while holding your shoulder blades retracted), tuck your elbows back towards your torso until your arms make a “W” shape). Repeat for the prescribed number of repetitions, then rest.
Bodyweight alone is often challenging enough, but you can also hold light weight plates or DBs in your hands for an added challenge.
Substitutions
Prone Incline 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.
Reverse Lunge
Starting standing upright with feet together, reach one foot back and perform a lunge. Return both feet together, and then repeat with the other foot. Alternate for the prescribed repetitions. Can be performed bodyweight or weighted (typically with DBs or KBs).
Substitutions
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.
Scap Push-Up
Starting in a push up or modified (knees down) push up position, maintain your locked-arm position and pinch your shoulder blades together as your chest lowers slightly to the ground. From there, extend and try to reach your spine up to the ceiling as your shoulder blades separate. 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).
Seated DB Shrug
Sitting on a box or bench with a slight torso angle forward, perform shrugs for the prescribed number of repetitions, pinching your shoulder blades back and together and aiming to reach your shoulders up to your ears. Can be performed with a DB or EZ Curl Bar behind your legs.
Substitutions
Standing or Machine Shrug variations; Heavy Farmer Walks or Yoke Carries
Split Squat
In a split stance position with both feet flat on the floor, 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.
Substitutions
Walking/Alternating/Reverse Lunge variations; Box step-ups; Flat or Front Foot Elevated Split Squat variations
Sun Salutation
Move through a series of various different postures and stretches. If you’re not a yogi, don’t worry. Watch the demo link for the movements. You should move through standing, to touching your toes, out to plank, up dog, then down dog, into a lunge and back to touching the toes. The goal is to get moving and wake the body up.
Alt Lunges
Starting with feet together, take a step forward and perform a lunge. For alternating lunges, return the front foot to meet the back.
Substitutions
Split squat variations; Lunge variations; Step Ups; Any other unilateral lower body movement (single leg press, single leg glute bridge, etc.)
EZ Curl Skullcrushers
Laying on a bench, hold a EZ bar above your body directly above your shoulders. 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. Then reverse the movement and return the weight to the start position.
Substitutions
Tricep push-downs; OH Tricep Extension; Dips; Any other tricep exercises
Leg Press
Using a leg press machine, load weight appropriately (taking warm up jumps to your working weight as needed). Push upward, unlock the safeties, and lower the sled working through as full of a range of motion as possible. Once you’ve reached this depth, push back up to perform a repetition.
Substitutions
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.)
Prone Incline Curls
Lying face down on an incline bench, hang your arms straight up and down (perpendicular to the floor). Holding DBs in each hand and keeping your upper arms still, perform curls. Aim to minimize arm movement above the elbow and focus on contracting your biceps to perform your curls, rather than swinging and using momentum. Squeeze and hold at the top, then control back to the bottom and repeat. Also known as Spider Curls. Can be performed with an EZ Bar or straight bar. Perform with both arms at the same time, unless specified as Alternating (demonstrated here).
Substitutions
Preacher or Concentration Curls; Machine or Cable Curls; EZ Bar Curls; Any other bicep variations
Tricep Pushdowns
Stand upright in front of a cable machine, lat pull down, or band attached overhead. Starting with your arms slightly in front of you and your elbows pointed down, perform tricep pushdowns. Without moving your upper arm, contract your triceps and hinge at the elbow, pressing down in a controlled manner until your arms are straight and elbows extended. 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. Can be performed with a rope, straight bar, or v-/ez-bar handle attachment.
Substitutions
Skullcrushers; OH Tricep Extension; Dips; Any other tricep exercises
Side Lunge
Starting from an upright position with both feet together, take a step out wide with one leg into a wide stance and descend into a squat while shifting your weight to the active leg. Keep the opposite leg straight and out to the side. Keep the heel or entire foot on the ground.
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). Can be performed alternating (as demonstrated in the demo above), or all prescribed reps per side in a row.
Substitutions
Cossack Squat; Pistol squat; Single Leg Press; any other unilateral lower body movement.
Side Plank
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. Place your forearm on the ground with your elbow directly under your shoulder, then raise your hips off the ground. Aim to maintain a neutral spine and maintain that straight line from your shoulders through your head. Hold that position for 2-3 seconds (unless explicitly prescribed), then lower your hips back to the ground — that’s 1 rep. Repeat for the prescribed number of repetitions.
Can be scaled easier by bending your knees 90-degrees, shortening the length between contact points (from feet-to-forearm to knees-to-forearms). Can be further scaled easier by raising from your forearm up to your hand (with a straight arm and locked elbow). Can be scaled harder by elevating your feet on a bench or unstable surface (bosu ball, TRX, etc.).
Substitutions
Plank, Windmills, Turkish Getups, Suitcase Carries
Cable Lateral Raise
On a cable machine, hold the cable in one hand using a rope or single handle attachment. Slowly lift weights out to the side until your arm is parallel with the floor. Lower back down and repeat.
Substitutions
Banded Lateral Raise; DB Lateral Raise; Prone Incline Y-Raise; Overhead Pressing variations; any other shoulder exercises
Tricep Kickback
Set up in a bent over position with the torso almost parallel to the floor. Hold the dumbbell with one arm bent at 90 degrees. Engage your tricep and push the weight back to straighten the arm. Pause and flex your tricep while holding the weight at the top, then return to the start position and repeat. Can also be performed with a cable & rope attachment (or a band) rather than a DB. Aim to keep your elbow high and your humerus (upper arm) behind your torso, rather than in line with it.
Substitutions
Tricep Push Down, Bench Dips, Skullcrushers
Cable Curl
Set up in front of a cable machine with the pulley in the lowest position, with a straight bar or EZ bar attached. Grab the bar with both hands, with an underhand grip. Perform curls for the prescribed reps, including any noted tempo (pausing at the top of the curl, if prescribed). Option to use a rope, single arm handle, EZ-bar/v-bar, or straight bar attachment unless specified.
Substitutions
Barbell Curl; EZ Bar Curls; DB Curls; Hammer Curls; Machine Curls; Any other bicep variation
Incline Seated DB Curl
Sit back on an incline bench with a dumbbell in each hand. Extend the arms out past the seat and complete dumbbell curls. Perform with both arms at the same time, unless specified as alternating (like in demo above).
Substitutions
Single Arm Cable Curls (facing away), Standing DB Curls, Any other curl/bicep variation
Hollow Body Hold
Laying on your back, raise arms overhead and extend your legs and feet. Engage your abs while pressing your low back into the floor, and hover your feet and hands ~6 inches over the floor. Maintain tension in your core and brace your abs. Focus on keeping your ribs tucked down and continue pressing the low back into the floor. Hold the position for the total prescribed time (e.g. 20 seconds), or if prescribed as reps (e.g. 3 sets of 6 reps), hold the position for 2-3 seconds for each repetition before returning to the floor.
Option to scale down by using the modified demo linked above (moderate) by keeping your hands down by your side rather than overhead. 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.
For the Hollow Body Rock variations, the goal is to maintain your hollow body position throughout the motion while rocking back and forth.
Substitutions
Modified Hollow Body Hold; Hollow Body Rocks; Plank; Birddogs; V-situps; Deadbugs;
Squat
Competition style squat. This can either be high-bar, low-bar, or somewhere in between (hybrid). For full squat tutorial, see our How to Squat video, our Extended Video Library or written guides on this movement.
Set up with the bar on your traps. Lift the bar up straight out of the squat rack, and step back in a few steady, stable steps. 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. 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. From there, squat back up until you are fully upright. Breathe, brace your core, and repeat.
For air squats (bodyweight), check out our detailed breakdown in the Instagram TV video linked here.
Substitutions
Barbell squat variations (low bar squat, high bar squat, front squat, safety bar or other specialty barbell variations); Other compound lower body exercises (Belt Squats, Leg Press, Hack Squat Machines, etc.)
Farmer’s Carry
Hold a weight (kettlebell, dumbbell, etc) in both hands and walk. Carries are always counted by time, so do not rush. Control your pace and do your best to keep your hips and shoulders square and balanced despite the resistance.
Substitutions
Heavy Carry; Suitcase Walks; Shrug Variations; Walking Lunges
Ankle/Wrist Roll
Complete wrist rotations with fingers interlocked, while rotating one ankle at a time, creating circles with the ankle.
Runners Lunge
Start in a plank position and bring one foot at a time as close to the same side hand as possible. Pause momentarily and allow a light stretch of the hips and groin, before returning to a plank position and alternating legs. To scale, plank on a higher surface like a bench. 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.
Preacher Curl
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. Keeping the upper arms stationary, and curl the bar forward and up while contracting the biceps. Lower and repeat for reps.
Substitutions
Barbell Curl, Cable Curl; Alternating DB Curl, Hammer Curl; Single Arm Preacher Curl; Concentration Curl
Single Arm Preacher Curl
Use a preacher curl setup, an incline bench, or other like surface to perform a curl with one arm at a time. Keep the upper arm stationary, and curl the dumbbell forward and up while contracting the biceps. Lower and repeat for prescribed reps.
Substitutions
Preacher Curl; Concentration Curl; Single Arm Cable Curl; Alternating DB Curl; Hammer Curl; Barbell Curl; Single Arm Banded Curl
Leg Extension
Typically performed on a machine; Perform a leg extension using your quads to extend at the knee. These are to be performed with both legs together, unless specified otherwise (e.g. single leg extension). Can also be performed seated on a bench with a band around your ankles, with the other end secured against a strong anchor.
Substitutions
Heel Elevated Goblet Squat, Sissy Squat, Bodyweight Leg Extension, Kneel-to-Squat, Wall Sit.
Curl Up
Lie on your back with one knee bent and the other extended on the floor. Raise your head a few inches off the ground and hover the extended leg at the same time. Hold the position for 10 seconds, then relax and switch sides. Focus on pressing your lower back into the floor. Maintain contact with the floor and your lower back, keeping your ribs pulled down and your hips/pelvis tucked under you.
Substitutions
Any core series (deadbugs, bird-dogs, planks, l-sit, hanging leg raises)
Pull-Up Progression
Since we all have different experiences and starting levels of pull-up strength, you will first need to conduct a baseline test to ensure our progression is appropriately scaled to your starting point. To find your starting Level, check out our information page at this link here.
Once you’ve identified your starting level, perform a baseline test on your first available session (even if you join us mid-cycle). Record your test score, as we’ll use this score for our progression.
Baseline Tests & Training Movements
For each of levels 1-4, please find your movement below. Perform the baseline test only at the start of the challenge (or when you first start programming, if you are just joining us). Each day and week of training will be prescribed relative to this baseline test.
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…
Level 1 and Level 2: take 50% of your baseline test (negative pull-ups) and complete 4 sets of that time. So if you scored 4 seconds on your negative pull-up, then training calls for 4 sets of 2-second negatives. If you are unable to perform negative pull-ups, perform Dead Hangs for the prescribed percentage of your baseline test max Dead Hang time.
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.
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. For example, if your baseline test is a 5-second max negative, you can perform sets of 2-second or 3-second negatives, but try to get at least 10-seconds total across all sets. If your baseline test is 5 reps, you can perform sets of 2 or 3 reps, but try to get at least 10 total reps.
Substitutions
Lat Pull Downs; Inverted Rows; Any other back & lat movements
Half Kneeling Single Arm Lat Pulldown
On a cable machine, choose a single handle attachment at a high position on the pulley. 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. Perform a single arm lat pull down, 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. Perform the prescribed number of repetitions, then switch sides and repeat.
Substitutions
Any unilateral pulling or rowing movements (DB Rows, Cable Rows, Hammer Strength Rows); Lat Pull Over (DB or Cable); Vertical Pulling movements (Pull Ups, Chin Ups, Lat Pull Down); Horizontal Pulling movements (Barbell Rows, Inverted Rows, Chest Supported Rows, etc.); Any other back or lat focused exercises.
Weighted Pull-Up
Using a dip belt, add additional weight and perform strict pull-ups. This is an advanced variation — if you cannot perform strict pull-ups for reps, please see the recommended substitutions below.
Grip a pull-up bar slightly wider than hip width apart, palms facing away from your face (supinated grip). Hang from the bar, and pull yourself up by pulling elbows down to the floor. Continue pulling until your chin passes the bar. Descend back to the start position and repeat.
Substitutions
Strict Pull-Ups; Lat Pull Down, Assisted Pull-Ups, Chin-Ups, Negative Pull-Ups
DB Front Raise
Standing upright, hold a dumbbell in each hand with a neutral/parallel grip (palms facing each other). Maintain an extended arm position and raise the weight from in front of your hips/thighs to up over your head. Keep constant tension here, and try to avoid resting the weight on your thighs at the bottom. Can also be performed seated. Resistance implement can be substituted if needed — if a plate, band, or pair of DBs are unavailable, you can substitute for a loaded book bag for resistance.
These can also be prescribed as a Front Raise Hold. Set up the same as a traditional DB Front Raise, but hold the weight or resistance isometrically at shoulder height (arms extended) for the prescribed time.
Substitutions
Banded Front Raise; Front Plate Raise, Cable Front Raise; DB Overhead Press
Single Arm Cable Curl
Set up a single handle attachment on the low anchor of a cable pulley machine. Grab with one hand, and perform single arm curls using a handle attachment and a cable machine. Begin performing curls with your banded arm for the prescribed reps. 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. Complete for the prescribed reps, then repeat on the other side before taking any rest. Option to use a rope, or other attachment unless specified.
Substitutions
Concentration Curl; Single Arm Preacher Curl; Cable Curl; Alternating DB Curl; Hammer Curl; DB Iso-Hold Curl; Single Arm Banded Curl
Neutral Grip Cable Row
Sit on the floor or a seated cable machine and hold a parallel grip attachment. Set up far enough away from the pulley so that there is tension on the cable when your arms are extended. Start your rep by pulling the handle back towards the lower abdomen. Return to the starting position and repeat. Focus on driving your elbows back, squeezing your shoulder blades together during the contraction, and allowing the cable to return to a deep and reaching start position, protracting your shoulders and stretching your lats. If you do not have access to cables, you can perform these variations with bands.
Substitutions
Banded Rows; Barbell Row; Pendlay Row; Dumbbell Row; Inverted Row; Any other horizontal pull/row
Single Arm Substitutions: Chest Supported Row, Single Arm Lat Pull Down, DB Row
Cable Stiff-Leg Deadlifts
Set up in a conventional deadlift position and hold an attachment to a low cable. 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. Do not completely lockout knees, but take note to keep legs more straight.
Substitutions
DB Stiff-Leg Deadlift, BB Stiff-Leg Deadlift, Hamstring Curls
Single Arm Tricep Push Down
Set up with a cable in one hand, bent at the elbow. Engage your tricep and push the weight down to straighten the arm. Maintain your upper arm position, and avoid using momentum to press down the weight. Return to the start position and repeat. Can be performed with a single handle attachment, a rope attachment, or other attachment of your choice. Can also be performed with a band if cables are unavailable, by attaching your band to a higher anchor point and/or tilting your torso forward.
Substitutions
Tricep Pushdowns; DB Tricep Kickback; Bench Dips; Skullcrushers
Supermans
Laying on your stomach, extend your arms overhead and extend legs and feet. Raise the shoulders, head, feet by extending the back and squeezing the glutes. Hold and squeeze at the top, then lower to the start position.
Substitutions
Back Extensions; Glute Ham Raise; Reverse Hyperextensions
Stir-the-Pot
Using a Bosu ball, set up in a low plank, with forearms on the ball. Slowly circle the bosu ball with your forearms (stirring the pot). Each rotation is one rep.
Substitutions
Planks, Bosu Ball Plank
Pull-Up Progression Retest
Warm up using an easier scaled version of your working sets. If your prescribed variation is a deadhang or negative pull-ups, perform a couple of sets of lighter resistance, shorter duration, or assisted/lat pull down reps. If your prescribed variation is unassisted pull-ups or weighted pull-ups, perform some sets with reduced reps or weight. Remember, the goal here is to increase blood flow and prepare yourself (both mentally and physically), not exhaust yourself before even beginning your retest.
When you feel warm and ready, let’s perform our retest. If your initial baseline test was a deadhang or negative pull-up measured for time, we would encourage you to repeat that same test, and try to beat your total time score. If you could almost do an unassisted pull-up during your baseline test, you can also shoot for your first pull-up! If your initial baseline test was for max reps (either bodyweight or weighted), aim to beat your total rep goal from your baseline test. If you entered our challenge for prizes, don’t forget to film your retest set! Post a link to your new Instagram video next to your name at this link here to finalize your challenge submission. If you didn’t submit an initial test video, you won’t be eligible for prizes this round, but we’d love to see your progress — tag @strongstrongfriends on Instagram!
Remember, our goal here is progress. It can take months and/or years of dedicated training for many lifters to get their first pull-up. If you are able to improve your score relative to your baseline test, then we are definitely moving in the right direction, and we are proud of you. 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! If you aren’t 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.
Negative Chin-Up
Grip a pull-up bar at or slightly wider than shoulder width apart, palms facing towards you (supinated grip). To reach your start position, complete either a strict chin-up, or jump up to hang with biceps flexed, and chin over the bar. Slowly descend for desired amount of time, doing your best to evenly distribute the tempo throughout the entire range of motion. A narrower grip will place more emphasis on your biceps, while a wider grip will place more emphasis on your lats and back.
Substitutions
Assisted Negative Chin-Ups (using a band or assisted pull-up machine), Negative Pull-Ups
Seated Cable OHP
Get in an upright seated position facing a cable pulley, with handles attached at the low position. If grip is not specified (e.g. neutral grip), use an attachment of your choosing (straight bar, individual handles, parallel v-bar, etc.).
Raise the weight in front of you, starting with your elbows bent and your forearms vertical. Press the weight up towards the ceiling, being mindful of the cable in front of your face. Try to keep your arms in front of your body while you press, to better target your front (anterior) deltoids.
Substitutions
Seated DB OHP; Standing DB OHP; Barbell OHP; Viking or Landmine Press; Machine Shoulder/OHP; Front Plate Raise
Single Leg Glute Bridge
Lie on floor with feet flat on the ground. Extend one leg fully, and with the other, press into the foot to raise the hips. Squeeze your butt and drive your foot through the floor, extending until your hips are in line with your torso. Aim to keep your shins vertical throughout the repetition to better target your glutes. Press yourself to the end of the range of motion, pause for one second and return to the start position.
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. This will increase the effective range of motion of your repetitions.
Substitutions
Glute bridge variations (banded, single leg, etc.); Leg Press variations (especially glute focused, such as wide stance or feet further in front of you); Step Up, Lunge, or Split Squat variations
3-Position Cable Curl
Set up a single handle pulley in the low position of a cable rack. 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). Perform curls for the prescribed rep range. Then, turn around so that you face the cable rack and your upper arm is then in front of your torso (position 2), and perform the prescribed rep range. 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). Perform the prescribed reps. Now you’ve completed one set on one side – repeat all three positions with the other arm for each set as well.
Each position of this exercise group trains the biceps, however we are now biasing fibers along different areas of the muscle, by achieving peak resistance at different shortened/lengthened states (i.e. resistance profile is hardest in the lengthened position for Position 1, and hardest in the shortened position in Position 2). If substituting for another curl variation, aim to complete in sets of 15+ reps, and pushing to technical failure.
Substitutions
3-Position Banded Curl; 3-Position DB Curl; Any Bicep Burnout of 15+ reps to failure; Barbell Curl, Concentration Curl, Cable Curls (V-Bar or EZ Bar attachment), Preacher Curls, Alternating DB Curls, Hammer Curl
Concentration Curl
In a seated position, hang your upper arm vertically (perpendicular to the ground) and rest it against your inner thigh. Use your leg to prevent your upper arm from moving or swinging, avoiding momentum. Keep the upper arm stationary and curl the dumbbell while contracting the biceps. Lower and repeat for prescribed reps.
Substitutions
Preacher Curl; Single Arm Preacher Curl; Single Arm Cable Curl; Alternating DB Curl; Hammer Curl; Barbell Curl
High Bar Pause Squats
Set up for a squat in a high bar position (bar resting on top of your shoulders). Maintaining a fairly upright position, descend in a squat. When you reach depth, pause for ~1 second (unless a set duration is defined), keeping tension in the legs and trunk. Maintain position as best as possible during the pause. Press back up by pushing your feet into the floor and your shoulders back into the bar.
For a full squat tutorial as well as breakdowns of other barbell squat variations, see our How to Squat video, our Extended Video Library or written guides on this movement.
Substitutions
Paused barbell squat variations (low-bar, high-bar, front squat, safety bar squat, etc.); Pause lower body compound exercises (leg press, hack squat machine, goblet squat, etc.)
Seated Cable Front Raise
Sit just past arms length away from the cable machine. Hold a rope attachment from a low pulley. Maintain an extended arm position and raise the cable from in front of your hips/thighs to up over your head. Keep constant tension here, and try to avoid resting the cable at the bottom. Control the weight during your descent, resisting the rope as it pulls back towards your start position.
Substitutions
Banded Front Raise; Front Plate Raise, DB Front Raise, Cable Front Raise
Slider Hamstring Curl
Find a stretch of floor that is relatively low friction (something like wood or turf, not rubber or asphalt). Start by lying down face up, with sliders or small towels below your feet (or wearing just socks). Raise the hips into a glute bridge, and perform a hamstring curl by pushing heels out away from the body, then back to the start position, all while maintaining your bridge position as best you can.
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.
Substitutions
Any Hamstring Curl or Hamstring Isolation machine; Other hamstring focused exercises (Glute Ham Raise, Romanian or Stiff-Leg Deadlift, etc.)
Banded Abduction in Glute Bridge
With a glute band just above the knees, lie on the ground. Extend your hips into the bridge position. While in the bridge, perform reps of banded abduction, pushing the knees out and returning to the start with control. Maintain your bridge position during your entire set, and keep tension on the band during and between each rep where possible.
Substitutions
Banded Lateral Walks or Monster Walks, Glute Bridge, Abductor Machine
Half Kneeling Paloff Press
In a half kneeling position (close knee on the floor), use a cable machine or a band and bring the handle to the torso. From there, extend your arms out and away from the body. The start position should be difficult to hold, and you should feel resistance as the band/cable try to pull (rotate) you. Your goal throughout the entire range of motion is to keep your hips and shoulders facing square in front of you and resist the rotation.
While maintaining extended arms, bring the handle/band up to roughly nose height with control. Once you reach nose height, lower the handle/band to belly button height with control, then return to starting position (chest height). That is one repetition — repeat until you’ve completed the prescribed number of reps.
Substitutions
DB Windmill, Turkish Getup, Half Turkish Getup, Russian Twist
Glute Bridge
Glute Bridge with Band Abduction Demo
Glute Bridge Against Band Demo
Lie on floor with feet flat on the ground. Squeeze your butt and drive your foot through the floor, extending until your hips are in line with your torso. Aim to keep your shins near vertical throughout the repetition to better target your glutes. Press yourself the the end of the range of motion, pause for one second and return to the start position.
Substitutions
Glute bridge variations (banded, single leg, etc.); Leg Press variations (especially glute focused, such as wide stance or feet further in front of you); Step Up, Lunge, or Split Squat variations
Training Max
What is a Training Max?
We prescribe all percentages relative to a Training Max. Your Training Max should be a number you can hit for a confident rep on any day of the week without a doubt (even when you don’t feel your best). On a good day, this is a weight you might be able to hit for 2-3 repetitions when just starting out. Each non-deload week, we’ll provide instructions on how/when to change your Training Max to fine-tune the prescribed intensity to your individual capacity. Since we all have different levels of experience and technical proficiency (e.g. 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 you’re making the most out of your training — even if your Training Max veers away from that “2-3 repetitions” starting point.
Not sure where to start, or how to pick a Training Max?
Don’t sweat it! Start by picking a Training Max that is a number you know you can hit no matter what for 2-3 tough reps. This will give us a starting point. Each regular training week will provide suggestions on how to adjust your Training Max based on numbers you hit, so you’ll be up to speed in no time even if you start with a conservative guess.
Why do we program off of a Training Max?
We strongly recommend starting with a conservative Training Max as defined above, even if you know your true 1-Rep Max. Why? Think of it this way: your day-to-day training goes through ups and downs over the course of a week/month/cycle. This impacts your relative strength and capacity on any given day. Since your average daily training session is just that—average—we 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.
By programming based on a Training Max you could hit on any day of the week (similar to the concept of a “daily minimum”), we are able to plan a progression that keeps you moving forward on both your best and worst days — and everything in between. By starting with a more conservative Training Max, you will better set yourself up for long term progress as intensities climb, and ensure that you can still complete the planned work on even the worst of days while pushing for new PRs when things feel great. 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. 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?
I think my Training Max is too light! What do I do?
Don’t worry — even if your first session feels light, we provide instructions on how and when to increase your Training Max from week-to-week based on your performance. That’s one of the biggest benefits of following Stronger by the Day over the long term, as every week of training builds on previous weeks. That means we’ll tell you exactly how and when to increase your Training Max and make real progress. Besides… If your first session was hard to the point of failure, how are you supposed to build momentum and actually progress from there?!
Cat-Cow
Intended as a motion exercise, not a stretch. Focus on movement throughout and in between the reps, not just stretching at the end-range of motions. Aim to move through your entire back, allowing your lumbar, and thoracic, and cervical spine (lower, mid, and upper) to flex and extend together.
B-Stance RDL
Set up in a staggered stance, with one foot’s toe in line with the other heel. Soften the front knee slightly. Put your weight on the front foot and hinge at the hip and push your hips back. 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. Control your slow negative and keep your back flat. Can be performed with DBs, KBs, Band, or a Barbell. Perform for the prescribed repetitions, then switch sides and repeat.
Substitutions
Split Stance/Single Leg RDL, Single Leg Press, Split squat variations, Lunge variations, Single Leg Hamstring Curls, other unilateral lower body work
Rate of Perceived Exertion (RPE)
Rate of perceived exertion, or RPE, is a method of evaluating training effort, typically ranked on a scale up to 10. This is a useful tool in prescribing or adjusting loads based on how challenging a set feels to the lifter.
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. Something that is an RPE 10 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. An RPE 7 would be a solid effort, but the set would be less challenging and the lifter would have ~3 reps left in the tank at the end of their set (10 minus 7 equals 3).
If you’re not too sure, we recommend not trying to overthink things. Each set that prescribes weight using RPE will have more specific instructions to aim for with your sets, and it’s okay to err on the conservative side. 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.
Push-Up
Start in a plank position with palms on the floor, slightly wider than shoulder width apart (unless grip width is specified) and balls of the feet on the ground. Aim to maintain a straight line in your body, from feet to knees to hips to shoulders. Bend elbows to descend the torso, hips and chest to lower your chest to the floor, coming close to touching the ground. Keep your body in a straight line, making sure not to raise or sink the hips. Press the palms through the floor, activating the chest, shoulders and triceps and returning to the start position. With this hand position, we should be aiming to keep your arms roughly 45-degrees from the torso at the bottom.
Substitutions
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).
B Stance Hip Thrust
Sitting on the floor in front of a bench, roll the bar so it is over your hips. Set feet in a b-stance by placing one foot flat on the ground, and the other with only the heel on the ground.
Support your mid back perpendicular to a bench. Squeeze your butt and drive your feet through the floor, extending until your hips are in line with your torso. Aim to keep your flat foot shin vertical throughout the repetition to better target your glute on the flat foot side.
These can also be performed as Bodyweight only, or loaded with a DB on your hips rather than a Barbell.
Substitutions
Glute bridge variations (banded, single leg, etc.); Leg Press variations (especially glute focused, such as wide stance or feet further in front of you); Step Up, Lunge, or Split Squat variations
B-Stance Glute Bridge
Lie on floor with one foot flat on the ground and the other with only the heel on the ground (B-stance). Press your flat foot into the ground to raise the hips, using the other foot as a kickstand for balance. Squeeze your butt and drive your foot through the floor, extending until your hips are in line with your torso. Press yourself the the end of the range of motion, pause for one second and return to the start position.
Substitutions
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)
Ascending Sets
Ascending sets refer to sets where we increase weight where possible with each passing set. Like AMRAPs, ascending sets are a form of autoregulation (something that allows us to adjust training based on individual performance variations day-to-day and week-to-week).
For ascending sets, we will prescribe a Set x Rep scheme for the day, as well as a starting intensity relative to your training max. If your sets feel strong, we encourage you to increase weight before your next set, and reevaluate (and potentially increase) again. These weight increases can be anywhere from 2-5%+ of your training max. These sets will allow us to use heavier (ascending) weights when we feel good and move well, yet stick with the minimum prescribed percentage on “off” days, to make sure we’re making progress and moving forward no matter what.
**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.**
As Many Reps as Possible (AMRAP)
AMRAPs refer to sets where we aim to complete as many reps (or rounds) as possible with a given weight. 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 goal here is to push yourself on these sets to complete as many reps as you can with good technical consistency. 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. All AMRAPs are prescribed as a percentage of your Training Max. 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 we’re making progress and moving forward no matter what.
**Please ensure you are using your Training Max as defined in the popup or FAQ below, as this will best set you up for long-term sustainable progress.**
Zercher Squat
Setup a barbell on a squat rack at about elbow height. Unrack the barbell by placing the bar in the crook of your arms. Bend arms to fold hands so the bar is stable and balanced. Drive yourself upward and walk out from the rack. Push your hips back and bend the knee to lower into a squat. You’ll notice that you need core and trunk control to keep the bar steady and to stay in position. Make sure you maintain an upright torso throughout the movement, and push your entire foot back into the floor.
For a more comprehensive overview, check out our longer YouTube instructional video linked here.
Substitutions
Front squat, Goblet squat, Belt Squat, Narrow-Stance Leg Press
Calf Raise
Standing on the edge of a platform, plate, stair, or other elevated surface, position yourself so that the back half of your feet are off the edge. From there, raise up on to your tip-toes by flexing your calf muscles, and hold for a moment at the top. Then, lower yourself down so that your heels reach below the elevated surface until you feel a light (but not painful) stretch in your calves.
Can be performed with bodyweight or weighted (DBs, KBs, or even BBs!). Hold a wall or squat rack for balance if needed. Can also be performed in machines (such as in a leg press or hack squat machine).
Substitutions
Calf Extensions in Leg Press; Calf Raises in Hack Squat; Seated Calf Raise Machine
A Note on Exercise Order & Sequencing
“What’s with the exercise order? Can I change things around?”
Can you change the exercise order? Of course you can! Programming is always yours to run as you choose, and we aren’t here to enforce anything. However, everything is written intentionally to optimize YOUR progress. Changing the exercise order might make some things a little easier right now, but also might be self-handicapping your long-term results. We’re going to dive into some programming ideology below to provide you with more context.
A strength program is more than just a routine. We are’t simply throwing together exercises, reps, and sets before calling it a day. A program is a system of training designed to achieve a goal, which in our case, is to get jacked and strong as heck. More than just exercises, this involved balancing fatigue and volume accumulation, developing skill proficiency and ingraining movement patterns, developing a well-rounded and resilient body, and much more.
Because of this, our programming isn’t like a static routine where you train a specific movement or body part a fixed number of times per week. Components of our programming adapt and change depending on our broader macrocycle, including exercise selection, frequency, intensity, volume, and sequencing–just to name a few. For example, an accumulation block may be moderate intensity, higher volume, and includes wider array of movements with the intention of building muscle, increasing work capacity, and raising our potential for strength. Exercise sequencing is a single variable in our toolkit that we can manipulate to accumulate stress and fatigue before your heavy compound lifts (squat/bench/deadlift/OHP), which is directly in line with our goals for the cycle. 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.
Hanging Leg Raise
Captain’s Chair Demo Here (Easiest)
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. Momentarily pause (to demonstrate control of the position), then slowly lower them to the floor with control. 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.
This is a fairly advanced movement. To scale to the easiest variation, perform on a Captain’s Chair rather than hanging from a pull-up bar. To scale to an slightly less easy (intermediate) variation, perform Hanging Knee Tucks from a pull-up bar.
Substitutions
Other Knee/Leg Raises; Hollow Body Holds; Barbell or Ab-Wheel Rollouts; Planks; Sit-up/Crunch variations; Other Abdominal Flexion movements.
3-Position Tricep Burnout
2. DB OH Tricep Extension Demo
This is a three-exercise giant set, intended to be performed continuously with no rest in between exercises. Start by performing Close Grip Push-Ups for the prescribed reps/time, then immediately grab a dumbbell and perform Overhead Tricep Extensions for the prescribed reps/time, followed by Bench Dips for the prescribed reps/time. Once you’ve completed one round of each exercises, you can then rest (or move onto the next exercise). If you are unable to perform more than 5 Close Grip Push-Ups, we suggest performing as modified (knees down, or hands elevated) to achieve the prescribed reps. If substituting for another tricep variation, aim to complete in sets of 15+ reps, and pushing to technical failure.
You can perform this 3-Position Tricep Burnout with any number of variations, but we recommend picking 3 exercises with different tricep (humerus) positions relative to your torso. Start with something in front of your torso (e.g. Banded Tricep Pushdowns or Skullcrushers), then something overhead (e.g. Banded, DB, Cables or EZ Bar OH Extension), then something behind your torso (e.g. Bench Dips or Tricep Kickbacks). An example series that can be done with bands and BW only is below:
1. Banded Tricep Pushdown Demo
2. Banded OH Tricep Extension Demo
3. Banded Tricep Kickback Demo
Substitutions
Any Tricep Burnout of 15+ reps to failure; Rope Pushdowns; OH Tricep Extensions, Skullcrushers, Dips; Close Grip Pressing Variations, etc.
Cable Flyes
Set up in a cable rack with the pulleys set at roughly shoulder height. Grab a handle in each hand, and step forward so there is some tension in each arm. 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. Then with control, return them to their starting position. Repeat for the prescribed repetitions.
This movement can be performed in a number of different planes, whether parallel (as demonstrated here), low-to-high (low anchor with hands finishing together in a high position), or high-to-low (high anchor with hands finishing together in a low position). If no plane is specified, perform the variation most comfortable for you.
Substitutions
Single Arm Banded Flyes; DB Flyes; Incline DB / Barbell Bench Press; Push-ups; Pec Deck Machine
On a flat bench, hold a DB in each hand and press until your arms are extended above your shoulders. Keep a slight bend in your elbow, and slowly begin descending the weight without breaking at the elbow (as you would in a press). By maintaining the same elbow angle throughout the entire range of motion, your movement should be controlled by your pecs.
Substitutions
Incline DB Flyes; Cable Flyes; Incline DB / Barbell Bench Press; Push-ups; Pec Deck Machine
Overview:
While not always the most fun, check–in photos provide more data to assist in our coaching process as we work towards your goals. Before we go further, we want to start by emphasizing the importance of cultivating an environment of trust, safety, respect, and confidentiality. Your check–in and progress/transformation photos will not be shared without your express written consent. If you do not feel comfortable sharing, please know that you are in no way compelled to upload photos, and you can always tell your coach this with 100% understanding on their end. If at any point you feel uncomfortable in this process, please contact us at sales@strongstrongfriends.com so we can best support you and ensure your safety and trust are maintained.
How to take a check–in photo:
We recommend taking your photos first thing in the morning after you’ve used the bathroom (but before any food or drink).
To make the most of your check–in photos, we recommend setting up your phone on video mode with the front-facing camera somewhere around your mid-section height. You can use a tripod if you have one, otherwise just prop your phone up on a chair, bench, table, or stool. Hit record on the video, and step back roughly 10 feet (ensure that you can see your entire body). Start by facing forward, and maintain a relaxed pose for a few seconds. Then turn 90-degrees to the side, and hold that relaxed pose for another few seconds. Finally, turn away from the camera completely, and hold a relaxed pose for a few more seconds before ending the recording.
From there, you can screenshot still-frames of your video to be used for your check–in. While these photos (and relaxed posing in general) are not always the most flattering, they can provide us with useful objective data when evaluating your progress.
For future check-ins, recreating this video as closely as possible (from the same camera set up, distance from the camera, and even the same clothes & lighting) will help considerably as your coach tracks your progress.
How to upload your check–in photos:
To upload photos, click the tab on the left labeled “Check–In Photos“, and then click “Add” in the top right. From there, you have the ability to upload a front, side, and back photo. Select your files, and then click submit. Your coach will review these during your check–in, and may provide further comments or instructions from there.
Bodyweight & At-Home Training
We’ll be keeping you all updated as we are able to provide more resources during these challenging and unpredictable times.
Wishing everyone all the best in their health, safety, and livelihoods,
Team SSF
Bodysaw
Get in a forearm plank. Use your elbows to push your body back, maintaining the plank position the entire time. Return to start position and repeat.
Substitutions
Plank; Hanging Leg Raises; Bear Crawls; Side plank; L-sit
L-Sit Pull Through
Sit on the ground with legs extended, feet on sliders, and hands flat on the floor by your hips. Press both hands into the floor and raise your hips a few inches off the floor. While holding them at this height, tuck your ribs down and squeeze your abs while reaching your hips back as far as you can. Then, slowly relax your abs and push the sliders away from you. That is one repetition – repeat for the prescribed reps. You can also perform this with your feet on a foam roller. If you have a hard time elevating your hips off the ground, try elevating your hands on bumper plates to create a deficit.
Substitutions
Bodysaw, Hanging Leg Raises, Bear Crawls, Side plank, L-Sit Hold, V-Ups
2-Up; 1-Down Hip Thrust
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. Complete the hip thrust with both legs, then at the top of the rep, extend one leg. Slowly lower down on 1 leg.
Substitutions
Glute bridge variations (banded, single leg, etc.); 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
One-Arm Plank
In pushup position with forearms on the ground, maintain neutral spine by tucking the ribs and squeezing the glutes and abdominals. Once stable, bring one arm to your side, flexing the tricep and keeping the hand in a fist. Maintain that position for prescribed amount of time. 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).
Substitutions
Regular Plank (both arms); Hanging Leg Raises; Bear Crawls; Side Plank; L-Sit
Bodyweight Tricep Extension
Place your hands on the edge of a bench and shoulder width apart. Extend arms and get into an elevated push up position. Maintain a straight torso and bend your elbows to lower hips and shoulders. Keep your elbows close to the side of your head and return to start position.
To scale easier, perform on a higher bench, set of stairs, or against a wall. 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.
Substitutions
Tricep push-downs; Skullcrushers; OH Tricep Extension; Dips; Any other tricep exercises
Bodyweight Reverse Hyper
Lie face down on a bench with legs hanging off the bench. Grip the sides of the bench firmly with the upper body. Try to flatten the lower back, and remove any lower back arch. Begin with bent knees and hips and extend to straight legs. Return to start position and repeat.
Substitutions
Good Mornings; Back Extensions; Supermans; Reverse Hyperextensions; Romanian Deadlifts;
Straight Leg Bridge
Lying on your back, place your feet on an elevated surface. Place hands out to the side for support. Flex your toes up towards your shins and bring your butt off the floor slightly. Raise hips off the floor until your body forms a straight line.
Substitutions
Hip Thrust; Glute Bridge; Single-Leg Glute Bridge
Sissy Squat
Set up standing next to a piece of equipment or door jam for support. Place feet shoulder width apart and elevate heels. Bend knees and bring forward and tilt the torso backwards. The body should form a straight line from head to knees. Complete the rep by pulling the knees in and lifting the torso back to the start position.
Substitutions
Bodyweight Leg Extension, Leg Extension, Bodyweight Lunge
Bodyweight Leg Extension
Set up in a kneeling position. Press shins into the ground and slowly lower your upper body, ensuring knees, hips and shoulders are in a straight line. Press shins into the floor to return back to start position and repeat.
Substitutions
Other quadriceps focused exercises (goblet squat, leg press, etc.)
Heavy Carry
Hold a heavy weight (backpack full of books, water bottles, cans, etc.) and walk. Hold the weight overhead or to your chest. Carries are always counted by time, so do not rush. Control your pace and do your best to keep your hips and shoulders square and balanced despite the resistance.
Substitutions
Any heavy carry; KB/DB Windmills; Side Planks
Banded Supine Transverse Hip Abduction
Lie down on your back with knees bent and a band around your knees. Abduct the knees, and come back to the start position.
Substitutions
Glute Bridge; Hip Thrusts; Monster Walk; Banded Lateral Walk
Curtsey Lunge
Start standing with hips and shoulders square. Step one foot back and across your other leg, while bending the front knee and hip. Return the start position and repeat. 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).
Substitutions
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
Frog Pump
Lie on floor with knees bent and soles of feet pressed together. Squeeze your butt and drive your foot through the floor, extending until your hips are in line with your torso. Press yourself the the end of the range of motion, pause for one second and return to the start position.
Substitutions
Glute bridge variations (banded, single leg, etc.); Leg Press variations (especially glute focused, such as wide stance or feet further in front of you); Step Up, Lunge, or Split Squat variations
Ab Fallout
Start in a kneeling position with enough room to extend forward. Initiate by pushing the sliders forward away from your thighs. Control the speed and distance the by engaging the core. You should feel a light stretch in the abdominals. Keep ribs down and glutes tucked, being sure not to get into a hyperextended spine position.
Substitutions
Ab Walkout; Plank; Hanging Knee Tuck; Hollow Body Hold; Any other abdominal flexion exercise
Slider Mountain Climbers
Find a smooth, safe surface like carpet or tile to perform the exercise. Start in a plank position with sliders, paper plate, or towels on each foot. Bring one foot at a time in, bending the knee and hip. Aim to get the thigh perpendicular to the floor with each rep. Keep ribs down and glutes tucked, being sure not to get into a hyperextended spine position.
Substitutions
Slider Pike, Slider Fallouts, Planks; Hanging Leg Raises; L-Sit
Slider Knee Tuck
Find a smooth, safe surface like carpet or tile to perform the exercise. Start in a plank position with sliders, paper plate, or towels on each foot. Bring both feet, bending the knee and hip. Aim to get the thighs perpendicular to the floor with each rep. Keep ribs down and glutes tucked, being sure not to get into a hyperextended spine position.
Substitutions
Slider Mountain Climbers, Slider Pike, Slider Fallouts, Planks; Hanging Leg Raises; L-Sit
Slider Pike
Find a smooth, safe surface like carpet or tile to perform the exercise. Start in a plank position with sliders, paper plate, or towels on each foot. Bring both feet, bending the hip only, keeping the legs extended. 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.
Substitutions
Slider Mountain Climbers, Slider Pike, Slider Fallouts, Planks; Hanging Leg Raises; L-Sit
Jefferson Curl
Using bodyweight or a PVC Pipe, slowly start to lower the upper body by tucking the chin and rolling down, one vertebrae at a time. Keep your arms straight and hanging down in front of you. Fold down as far as you comfortably can. stretching the spine and hamstrings. Reverse the movement to come back to standing, making sure you’re again rolling up one vertebrae at a time.
Start with bodyweight or PVC pipe, and then advance to an empty barbell after regularly programming the Jefferson Curl for 4 weeks.
Substitutions
Yoga Flow
B-Stance Squat
Set up in a staggered stance, with one foot’s toe in line with the other heel. Soften the front knee slightly. Put your weight on the front foot and hinge at the hip and knees to squat. 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. Can be performed with DBs, KBs, or a Barbell. Perform for the prescribed repetitions, then switch sides and repeat.
Substitutions
Pistol Squat, Single Leg Press, Split squat variations, Lunge variations, Single Leg Leg Extension, other unilateral lower body work
Slider Reach Push-up
Starting in a plank position with one hand on the floor, and the other on a slider, paper plate, or magazine. Slowly lower, while reaching away from the body as you lower. Return to start position and repeat.
Substitutions
Push-Ups, Modified Hand Stand Push Ups, DB Bench Press, DB Chest Flys
Low Ceiling Lunges
Starting with feet together, take a step forward and perform a walking lunge. Rather than fully contracting and reaching a tall, upright position between steps, take the next steps while maintaining the low, engaged position, as if there were a low ceiling. Can be performed bodyweight or loaded (goblet with a KB, with DBs in each hand, or with a Barbell on your back or in a front rack position).
Substitutions
Split squat variations; Lunge variations; Step Ups; Any other unilateral lower body movement (single leg press, single leg glute bridge, etc.)
Copenhagen Plank
Lay on your side with your feet under a bench or elevated surface. Place your top foot on top of the bench. Place your bottom elbow and forearm directly under your shoulder and, lift your hips off the ground by driving your top foot down into the bench — you should feel the groin muscles of your top leg working hard. Lift your bottom leg up until it touches the bottom of the bench. 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.
Substitutions
Copenhagen Plank Raise; Modified Copenhagen Plank; Modified Copenhagen Plank Raises; Cossack Squat; Side Lying Adduction; Hip Adduction Machines; Goblet Squat with Adduction; Hip Thrust with Adduction
Modified Hand Stand Push-Up
Set your lower body on a stable surface with your hands on the floor so that you’re bent over in a 90 degree position. Lower yourself toward the ground as far as possible, keeping the 90 degree angle. The closer you are to being vertical, the harder the push up will be. Scale accordingly.
Substitutions
Push-Ups, DB Bench Press, DB Chest Flys
Squat with Adduction
Place a block or towel in between the knees. Press into the block. Perform squats to depth while keeping an upright torso with bodyweight or with a light kettlebell. Perform with feet flat on the ground, unless specified otherwise (e.g. Heel Elevated Goblet Squat, as demonstrated above).
Substitutions
Front loaded (DB, KB, barbell) squat; Belt Squats; Leg Press or Hack Squat; Leg Extensions
Wall Sit
Set your feet about shoulder-width apart and then about 2 ft out from the wall. Keep your back flat against the wall, then bend your legs until they’re in a 90 degree angle. Hold the position for the specified amount of time.
Substitutions
Tempo Front loaded (DB, KB, barbell) squat; Pause squats, any isometric squat work.
Push-Up with Single Arm Deficit
Use a stair, low box, or other stable surface (e.g. stack of textbooks). Starting in a plank position with one hand on the floor, and one hand elevated, begin your push-ups. Bend elbows to descend the torso, hips and chest to lower, coming close to touching the ground. Keep your body in a straight line, making sure not to raise or sink the hips. Can be modified by performing on knees (scaled easier) or by elevating feet (scaled harder).
Substitutions
Slider Push-Ups & Other Push-Up Variations; Alternating DB Bench Press; Alternating DB Overhead Press
Kang Squat
Unrack the bar setup in a low bar position. Walkout, and hinge at the hip by pushing your hips back to perform a good morning. Once your torso is near parallel to the ground, transition into a squat by bending the knees and lowering the hips. Reverse the movement and return to the bottom of the good morning, and then fully standing.
Substitutions
Barbell loaded or banded; Back extensions; Reverse hyperextensions; Stiff-Leg or Romanian Deadlifts
Banded Bicep Curls
Holding a band (pinned under your feet, or attached to a low anchor), set up so there is light tension in the band while your arms are straight down by your side. 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. Begin your rep by contracting your biceps to perform curls. Can be performed single arm or simultaneously, if preferred/not specified. Keep bicep and elbow close to torso and control the weight through the entire movement.
Substitutions
Banded Isometric Curl; Banded Hammer Curl; Banded Reverse Grip Curl; Banded Bicep 1.5-Rep Curl; Banded Bicep Curl 21’s;
DB Curl; Barbell Curl; Single Arm Cable Curl; Concentration Curls; EZ Bar Curls; Hammer Curls
Eccentric Step Downs
Setup beside a box that is roughly knee-height. Place your closest foot on the box, and your other foot on the floor. Ideally, your elevated leg should have no more than a 90-degree angle at the knee at the deepest position. Step up to the top of the box, so that all of your weight is on your elevated foot. Then, slowly lower your body with control, aiming for ~3 seconds to return to the bottom (if no tempo is explicitly prescribed). Whatever your target time, you should be evenly distributing your tempo with your range of motion, so that when you are 75% of the way done your tempo, you are 75% of the way down the rep. Can be weighted with DBs in both hands, or holding a DB or KB in front of you (arms extended, weight at belly-button height) to act as a counter balance.
Substitutions
Box Step Ups, Lateral Box Step Ups, Split Squat Variations, Lunge Variations; Any other unilateral lower body exercises
DB Upright Row
Stand up straight and hold two dumbbells with arms down and the weight in front of the thighs. Lift the weight straight up toward the chin, leading with the elbows and keeping the weight close to the body. Stop at parallel and return to the start position. Repeat for the prescribed repetitions.
Substitutions
Front Plate Raise, Cable lateral raise; Overhead Pressing variations; any other shoulder exercises
Push-Up Mechanical Dropset
Position 1: Feet Elevated Push-Up
Position 3 (Alternate): Hands Elevated Push-Up
If you can perform fewer than 5 feet elevated push-ups, we recommend starting on the scaled version below!
Advanced: Start in a feet elevated push-up position (Position 1). Perform the prescribed number of reps (or to failure, if prescribed as an AMRAP). After completing these reps, immediately drop to Position 2, lowering your feet to the floor and complete the prescribed reps here (or to failure again, if prescribed as an AMRAP). Then immediately drop to Position 3, dropping to your knees and finishing your set. Once you’ve completed all 3 positions for the prescribed repetitions, you’ve completed 1 set.
Scaled: Start in a push-up position where you can perform at least 5 reps, either standard (flat on the floor) or hands elevated. Perform the prescribed number of reps (or to failure, if prescribed as an AMRAP). After completing these reps, immediately elevate your hands. If your hands were already elevated in position 1, elevate further (e.g. moving from the bottom stair to a second stair) and complete the prescribed reps here. After you’ve completed your reps in Position 2, immediately move to Position 3, elevating your hands further (e.g. moving to the third stair) and finish your set. Once you’ve completed all 3 positions for the prescribed repetitions, you’ve completed 1 set.
Substitutions
Regular Push-Ups; Bench Dip Mechanical Dropset; 3-Position Tricep Burnouts; Bench Dips; Tricep Pushdowns; DB or Close Grip Bench Press Variants
Jump Squat
Start in a standing position with your feet roughly hip-width apart. Begin by descending into the bottom of a squat, then explosively drive back up and jump once you reach a fully extended position. As soon as you land, drop straight back into a squat, and repeat. Continue for the prescribed number of repetitions.
Substitutions
Box Jumps; Goblet or other Front loaded (DB, KB, barbell) squat; Belt Squats; Leg Press or Hack Squat; Leg Extensions
Russian Twist
Start sitting on the floor with your feet flat on the ground. Descend your torso back until you’re roughly 45-degrees off the floor (think half-way through a sit-up). Hold this position, and rotate left and right for the prescribed repetitions. These can be performed weighted (holding a DB or medicine ball), or bodyweight. 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).
Substitutions
Side Plank, Paloff Press, DB/KB Windmill, Turkish Getup, Half Turkish Getup
Glute Kickback (or Donkey Kick)
Start on the floor in a quadruped position (hands and knees down), with your arms shoulder-width apart. Start your repetition by raising one leg just off the floor, and then contract that glute while kicking your heel back and up until your leg is fully extended, holding and squeezing your glutes at the top. Return to the starting position and repeat the process for the prescribed number of reps. Switch legs, and repeat to complete your set.
Substitutions
Banded Glute Kickback; Glute bridge variations (banded, single leg, etc.); Leg Press variations (especially glute focused, such as wide stance or feet further in front of you); Step Up, Lunge, or Split Squat variations
Top Sets & Backdown Sets
Top sets and Backdown (or Back off) sets are a common programming & autoregulation technique in strength training. A top set would be your heaviest prescribed set for the day, typically followed by volume work at some reduced load relative to that top set (hence, backdown).
By prescribing your volume work for the day as a percentage of your Top Set rather than a (somewhat arbitrary) Training Max or All Time PR means your training can be tailored based on your specific capacity on any given day. Top sets (when performed submaximally or shy of failure) can also be used as an objective measure of fatigue or preparation at various points in a training cycle, and can act as a barometer of your progress.
Jumping Lunges
Starting in a split stance, dip into a lunge position. From the bottom, drive back up explosively and jump, switching your leg position and landing with your other foot forward. Continue alternating sides for the prescribed repetitions.
Substitutions
Split squat variations; Lunge variations; Step Ups; Any other unilateral lower body movement (single leg press, single leg glute bridge, etc.)
Burpees
Begin in a standing position. 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. Immediately return your feet into squat position, and stand up from the squat position, extend or jump upright, and reach your hands overhead. Once you’re fully upright, that’s the end of your repetition — repeat for the prescribed reps.
Substitutions
Thrusters, Renegade Rows, Squat Jumps, Jumping Lunges
Chest Dips
Using parallel bars or stable chairs/stools/benches of the same height on each side of your body, jump up and straighten your arms. Begin your rep by descending your body and leaning forward. If you cannot fully support your bodyweight in this position (or are unsure), start by keeping one or both feet on the ground to add assistance. Continue dipping down until your shoulders are at or below your elbows, as comfortable, then press yourself back up by straightening your arms until you are back at the top.
If chest dips are uncomfortable for you (or not feasible based on equipment), substitute for Bench Dips, or any of the other substitutions listed below.
Substitutions
Bench Dips; Push-Up variations (wider grip will have greater chest focus); Tricep Push Down; Tricep Kick Back; Skullcrushers; BW Tricep Extension
Nordic Hamstring Curl
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). As you maintain a straight position at the hips (aiming for a straight line from knee to shoulders), begin to lean your torso forward, controlling your descent with your hamstrings. Keep your hands in front of your body to support and catch yourself as you get closer to the floor. Then, raise your body back up to the start position by actively contracting your hamstrings. 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.
To scale / modify to an easier version, perform as an eccentric-only. In this variation, descend as far as you can as slowly as you can, while lengthening the hamstrings until your arms catch yourselves. From this position, walk your hands backwards until you return to your start position. If you are unable to perform these, that’s okay! We recommend a Glute Ham Raise as another great substitute, or any other hamstring curl with a slow eccentric (negative), such as slider hamstring curls.
Substitutions
Glute Ham Raises, Slider Hamstring Curls, Any Hamstring Curl or Hamstring Isolation machine; Other hamstring focused exercises (Glute Ham Raise, Romanian or Stiff-Leg Deadlift, etc.)
Clapping Push-Up
Set up in a push-up position. If you are able to perform more than 5-6 regular push-ups, we recommend performing these in a regular push-up position, and if you can preform fewer than 5-6 regular push-ups, we recommend setting up in a modified (knees down) position. Descend from the top to the bottom of a push-up position as normal. When you press into the floor to drive your body back up to the top, press as explosively as possible, lifting off the ground where 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.
Substitutions
Regular or Modified Push-Ups, DB Bench Press, Machine Chest Press, BB Bench Press variations; Subs for Close Grip or Diamond Push Ups include more tricep dominant exercises (Skullcrushers, Rope Pushdown, Dip variations, etc).
Box Jumps
Start in a standing position with your feet roughly hip-width apart in front of a low box. Begin by descending into a short dip, then explosively drive back up and jump on top of the box. Pause in a stable position when you land, then stand up fully to ensure you are stable before stepping off the box. Continue for the prescribed number of repetitions. If you don’t have access to a box, you can perform these onto a sturdy bench, ledge, or stairs.
Substitutions
Jump Squats; Goblet or other Front loaded (DB, KB, barbell) squat; Belt Squats; Leg Press or Hack Squat; Leg Extensions
Broad Jumps
Start in a standing position with your feet roughly hip-width apart. Begin by descending into a short dip, then explosively drive up and jump forward as far as you can. Pause in a stable position when you land, then stand up fully to ensure you are stable. Continue for the prescribed number of repetitions. If you are limited on space, turn around and jump back (rather than continuing to jump in the same direction).
Substitutions
Box Jumps; Jump Squats; Medicine ball Throws; Belt Squats; Leg Press or Hack Squat
Arch Body Rock
Starting in a Superman position prone on the floor, extend until your hands and feet are both raised. Then, begin rocking forward and backwards, aiming to maintain your position throughout the entire range of motion.
Substitutions
Supermans; Hollow Body variations; Birddogs; V-situps; Deadbugs
Bow and Bend
Start standing upright with your feet hip-width apart. Reach your hands together overhead and back, extending as far as you can. Once you’ve reached a full stretch, pause for a moment, then reach down (while keeping your legs relatively straight). Repeat for the prescribed repetitions.
Substitutions
Sun Salutations; Inch Worms; Runners Lunge; Punter Kicks
High Knees Marching
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 after your first foot touches the floor. Repeat for the prescribed repetitions or time. Can be performed in place, or inching forward.
Substitutes
Any other cardiovascular movement that helps you raise your heart rate and increase blood flow.
Butt Kicks
With a bit of space in front of you, begin by marching (for warm ups) or running/sprinting (for working sets) in place while driving your heels back to your butt. Repeat for the prescribed reps, time, or distance. Can also be performed while inching forward.
Substitutes
Sun Salutations; Inchworms; Runner’s Lunge; Punter Kicks
Punter Kicks
Stand upright, with your hand on a sturdy wall, beam, doorframe, or squat rack for support. Lift your opposite foot slightly off the ground, and with a relatively straight knee, kick your leg up in front of you. If you can, try to touch your toe with your opposite-side hand. You should feel a mild stretch in your hamstrings with each kick. Can also be performed while walking, alternate legs with each step, and repeat for the prescribed reps, time, or distance.
Substitutes
Any other cardiovascular movement that helps you raise your heart rate,increase blood flow, and provide a dynamic stretch.
Karaoke
Start with a bit of space to the side of you. While facing forward the entire time, start by crossing one foot over the other while stepping explosively in that direction. Alternate by crossing your training leg over and then under your leading leg for the prescribed time, distance, or repetitions. Then, repeat in the other direction.
Substitutes
Any other cardiovascular movement that helps you raise your heart rate,increase blood flow, and provide a dynamic stretch.
Jumping Jacks
Starting in an upright position with your feet together and hands by your side, jump up while spreading your legs (landing in a wide stance) and raise your arms so that they reach together overhead. Do your best to time them so that your hands touch together at the same time as your feet land in your wide stance. As soon as you land, jump back up and bring your feet together and hands back to your sides. Repeat for the prescribed time or reps.
Substitutes
Any other cardiovascular movement that helps you raise your heart rate,increase blood flow, and provide a dynamic stretch.
Kneeling Jump
Starting in a kneeling position with the balls of your feet down, sit your hips back towards your heels, then drive up explosively, jumping up and landing in a squat position. This is a fairly advanced variation — if you are unable to (or uncomfortable with) this exercise, we recommend the Kneel-to-Squat variation above.
Substitutes
Box Jumps; Broad Jumps; Jump Squats; Jump Lunges
V-Ups
Laying on your back, raise arms overhead and extend hands and feet, creating a starfish position. Pressing your low back into the ground, contract your abdominal muscles and crunch while bringing your hands and feet together. Lower back to the ground with control, and repeat for the prescribed repetitions.
Substitutions
Hollow Body variations; Planks; Birddogs; Dead Bugs
Sprint
In an open space, run as quickly as possible for the time or distance as prescribed. Our goal here is max speed and explosiveness. Ensure that you are warm before you sprint at max effort, and we recommend some moderate speed running before going into your full sprint.
Substitutes
Any other cardiovascular movement that helps you raise your heart rate and increase blood flow.
Side Lying Abduction
Lie on your side with legs stacked and extended. While keeping your leg fully extended, raise your top leg towards the ceiling with control, and bring back down. Repeat for the prescribed time or repetitions. If you only feel this in your hip flexor (and not at all in your glutes), try rotating your hips so that you are angled down and facing closer to the floor (rather than towards the ceiling). The more that the front of your hips is pointed to the floor, the more this movement will require contraction at the glutes.
Substitutions
Fire Hydrants, Banded Lateral Walk, Monster Walk, Clamshells
Side Lying Adduction
Lie on your side with legs stacked and extended. While keeping your leg fully extended, raise your leg that is closer to the floor up towards the ceiling with control, pause at the top, and then bring back down towards the floor. Repeat for the prescribed time or repetitions. You should feel this primarily in your hip adductors (think inner thigh or groin), and if not, try adjusting your pelvis relative to the floor (rotating your hips down towards the floor more).
Substitutions
Hip Adduction Machine; Copenhagen Plank or Raises; Goblet Squat with Adduction
Straight Leg Raise
Lie on your back with legs extended. While keeping your knees fairly straight, raise one leg towards the ceiling with control, and bring back down. Repeat for the prescribed time or repetitions, alternating legs each repetition if preferred. This movement is a hip flexor dominant movement, and you may also feel a light stretch in your hamstring.
Substitutions
Punter Kicks; Fire Hydrants; Leg Swings
A-Skip
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. The goal here is to eventually work towards a skip while keeping the knees high and reinforce good ground contact to improve sprint technique. Drive the knee up high above the hip and bring it down fast, aiming to make contact with the ground using your full foot (not just your heels or toes). If comfortable, a skip can be added in between steps.
Substitutes
Any other cardiovascular movement that helps you raise your heart rate and increase blood flow.
B-Skip
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 — just like in the A-Skip. Once you drive your knee up high though, the B-Skip differs from the A-Skip in that rather than driving your foot straight down to the ground, instead you want to extend your knee and reach your foot forward before driving to the ground. This will make your stride and leg movement look more circular than the A-Skip, and help reinforce the forward propulsion mechanics we’re looking for in good sprinting technique. If comfortable at a slower pace (marching), a skip can be added in between steps.
Substitutes
Any other cardiovascular movement that helps you raise your heart rate and increase blood flow.
Seated Banded Row
Set up similar to how you would for a seated cable row — with a resistance band anchored at mid-torso height. Grab the band with both hands and pull back towards the lower abdomen. Return the the starting position and repeat. Focus on pulling your elbows back behind your torso and squeezing your shoulder blades together during the contraction, and allowing the band to return to a deep and reaching start position, protracting your shoulders and stretching your lats.
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, or perform these as a Single Arm variation, performing the total prescribed repetitions as reps per side.
Substitutions
Barbell/Bentover Row; Pendlay Row; Dumbbell Row; Inverted Row; Chest Supported Row, Single Arm Lat Pull Down
Kneel-to-Squat
Starting in a kneeling position, bring one leg up into a half-kneeling position, then bring up your second leg until you reach a squat. Pause, then return to a half-kneeling position before returning to your knees. Throughout the entire repetition, aim to keep your head and torso at the same level – don’t allow your body to raise! Holding this deep squat throughout this keep this a challenging variation.
Substitutes
Wall Sit; Low-Ceiling Lunges; Other Lunge or Split Squat Variations; Box Step Ups
Spanish Squat
Set up by wrapping a band around an upright pillar or column, then step into each end of the band so that each end is wrapped behind your knees. Descend into a squat, and as you progress through your range of motion, the band will pull your knees forward. Once you get to the bottom, drive back while squeezing and flexing your quads. Pause at the top (for time, if prescribed), and continue squeezing your quads and resisting the bands. For an advanced version, you can perform this with a DB or KB in your hands as a goblet style Spanish Squat.
Substitutions
Goblet Squat; Leg Extensions; Front loaded (DB, KB, barbell) squat; Belt Squats; Leg Press or Hack Squat; Leg Extensions
Terminal Knee Extensions
Set up by wrapping a band around an upright pillar or column, and step one foot into the loose end of the band so that the band wraps behind your knee. Starting with your feet together and both legs extended, allow the band to pull your knee forward – a bit of heel lift on that leg is okay! Then, drive your heel into the floor and extend your knee back to the start position by squeezing your quad. Hold it and continue squeezing while at the top (aiming for 2-4 sec each rep unless specified otherwise), then repeat for the prescribed repetitions.
Substitutions
Spanish Squats; Single Leg Extensions; Goblet Squat; Front loaded (DB, KB, barbell) squat; Belt Squats; Leg Press or Hack Squat
Banded Overhead Press
Set up in a stance with feet shoulder-width apart, standing on a long resistance band (light or moderate). Press overhead similar to a DB or BB overhead press. 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. Adjusting your stance width (and how much tension is on the band under your feet) will adjust the resistance of this exercise.
Substitutions
Barbell or DB OHP; Single Arm DB OHP; Banded Front Raises; Banded Lateral Raises; Machine Overhead Press
Scap Wall Walk
Standing close to a wall, loop a small elastic rubber or fabric band around your wrists, and place your forearms against the wall vertically while bending at the elbows 90-degrees. While keeping your forearms perpendicular to the floor (straight up and down), slowly walk your arms up and down the wall. The band will add pressure to your forearms to internally rotate, and your goal is to resist that pressure (through external rotation) throughout the range of motion.
Substitutions
Band Pullaparts with External Rotation; Prone I-T-W-Y; Blackburns; Face Pulls
Barbell Stiff Leg Sumo Deadlift
Set up just behind a Barbell with a wide stance (feet externally rotated) and hands inside of your legs. Hinge at the hip with minimal bend at the knee to get in a pulling position. Tighten the upper back, brace the core, then pull the Bar from the ground up to the hips. Think about pushing the feet through the floor while squeezing your glutes and pushing your hips forward, hingeing at the hips. Lower the Bar in the same movement pattern.
Substitutions
Sumo KB/DB deadlifts, other Barbell deadlift variations (conventional, trap bar)
Zottman Curls
Grab a pair of DBs and begin to perform a normal bicep curl, with your palms facing up. Once you reach the top (DBs near your shoulders), rotate your wrists and DBs so that your palms now face down. In this position, slowly control your descent back to the bottom (DBs near your hips). That’s one rep. Rotate your wrists and DBs again so that you are palms up, and repeat for the prescribed repetitions.
Substitutions
Regular DB Curls; DB or Cable/Rope Hammer Curls; Single Arm Cable Curl; Barbell Curls; Concentration Curls; EZ Bar Curls
Cluster Sets
Cluster sets are a training method that incorporate intra (within) set rest periods between prescribed reps. For example, programming may call for:
In this example, you would perform 3 reps with 80%, rest 20 seconds, perform 3 more reps, rest 20 seconds, perform 3 reps, then rest for 3 minutes before repeating 2 more times (3 total sets).
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). We recommend racking the bar during your intra-set rest.
DB Z-Press
Holding a moderate set of DBs (similar or slightly lower in weight than you would use for a traditional standing/seated DB Overhead Press), sit on the floor with your legs extended and your torso upright. The wider you spread your legs, the more stable your base will be. Begin pressing the DBs overhead for the prescribed number of repetitions, aiming to keep a vertical torso. Focus on keeping your rips down and your chin tucked during your repetitions.
Substitutions
Seated/Standing DB OHP; Barbell OHP; Seated Cable OHP; Modified Handstand Push-Up; Overhead Pressing Machines
DB Single Arm Overhead Tricep Extension
Holding a DB above your head in one hand with your arm extended, bend at the elbow to lower the weight with control behind your head. Return the weight to an extended overhead position. This variation can be performed with a DB, Band, Cables (rope or single handle), as well as standing or seated if not specified.
Substitutions
OH Tricep Extension (DB/Band/Cable – with both arms); Single Arm Cable Push Downs, Single Arm DB Skullcrushers; Single Arm DB/Band OHP
High-to-Low Wood Chop
In a standing position, set up a band in a high position. This can also be performed on a cable machine using a rope attachment on a high pulley position. Stand a few feet away from the anchor, facing sideways, orienting yourself 90-degrees from the resistance. Grab the band (or rope) with a double overhand grip. 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).
Unlike any type of oblique twist (where you actively are rotating your torso), our goal with these is anti-rotation, similar to a Paloff Press. With that in mind, we want to think about keeping our entire torso square, with our shoulders in line with our hips. 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.
Substitutions
Paloff Press, DB Windmill, Turkish Getup, Half Turkish Getup, Russian Twist
Reacclimating to Training
As gyms begin to open back up, we encourage flexibility with programming – adjusting exercise order, substituting based on equipment constraints, and breaking up supersets/circuits are absolutely fine if it helps you social distance. If you’ve 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. If you’ve been away from the barbell for more than 4 months, you may find a larger decrease is warranted.
While that may feel discouraging at first, taking one step back in your Training Max will act like a deload over your longer term macrocycle, and give you room to build momentum as you ramp back up from week-to-week based on the suggested adjustments in your training notes. Have faith in yourself and your progress, and ease back in where you can! 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.
3-Position Delt Burnout
1. Prone Incline Rear Delt Flye Demo
3. Seated Incline DB Lateral Raise Demo
This is a three-exercise giant set, intended to be performed continuously with no rest in between exercises. Start by performing Prone Incline (chest-supported) Rear Delt Flyes for the prescribed reps/time, then immediately from the same position, perform Y-Raises for the prescribed reps/time. Turn over, and finish with Seated Incline DB Lateral Raises for the prescribed reps/time. Once you’ve completed one round of each exercises, you can then rest (or move onto the next exercise). If substituting for another delt variation, aim to complete in sets of 15+ reps, and pushing to technical failure.
Substitutions
Any Delt Burnout of 15+ reps to failure; DB Lateral Raises; Prone Incline Y-Raises; Band Pullaparts; Face Pulls; DB or Plate Front Raises
DB Lateral to Front Raise
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. From there, (rather than lowering your arms back down to your sides, as you would in a traditional DB Lateral Raise), keep your arms at the same height and bring them forward until your hands are in front of your torso (horizontal adduction, like a DB Flye). From there, lower your weights in front of your body with control. Repeat the movement in reverse (up the front, arms abduct to a “T” shape, then back down to your sides). That’s one repetition. Complete for the prescribed repetitions.
Substitutions
Plate Front Raise; DB/Cable lateral raise; Overhead Pressing variations; any other shoulder exercises
Ab Walkout
Start in a kneeling position with enough room to extend forward. Initiate by walking your hands forward away from your thighs. Control the speed and distance the by engaging the core. You should feel a light stretch in the abdominals. Keep ribs down and glutes tucked, being sure not to get into a hyperextended spine position.
Substitutions
Ab Fallout; Plank; Hanging Knee Tuck; Hollow Body Hold; Any other abdominal flexion exercise
Supinated (Underhand) Band Pullaparts
Hold a band in with both hands and extend arms in front of you, with an underhand (supinated – palms facing up) grip . Raise hands to shoulder level. Squeeze the shoulder blades together and separate the band in a fly-motion.
Substitutions
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
Prone Incline I-T-Y-W
Perform these lying face down on an Incline bench. Start with your arms down by your side and palms facing up. Retract your shoulder blades and reach your palms to the ceiling (this is the “I” movement of the exercise).
Perform this movement for the prescribed number of repetitions, then bring your arms out to the side, externally rotating your arms and making a “T” with your body. Retract your shoulder blades and raise your thumbs towards the ceiling.
Repeat for the prescribed number of repetitions, then bring your arms out at a 45-degree angle from your body (making a “Y” with your body. Retract your shoulder blades and raise your thumbs towards the ceiling.
Repeat for the prescribed number of repetitions, then (while holding your shoulder blades retracted), tuck your elbows back towards your torso until your arms make a “W” shape). Repeat for the prescribed number of repetitions, then rest.
Bodyweight alone is often challenging enough, but you can also hold light weight plates or DBs in your hands for an added challenge.
Substitutions
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.
Prone Incline Y-Raise
Perform these lying face down on an Incline bench. 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. Retract your shoulder blades and raise your thumbs towards the ceiling. Repeat for the prescribed number of repetitions, then rest.
Bodyweight alone is often challenging enough, but you can also hold light weight plates or DBs in your hands for an added challenge.
Substitutions
Prone Incline I-T-Y-W; Prone Incline I-T-Y-W; Blackburns; Face Pulls; Band Pullaparts; Rear Delt Flyes; Any other upper back, shoulder health, and external rotation exercises.
Single Arm Banded Row
Set up similar to how you would for a seated cable row — with a resistance band anchored at mid-torso height. Grab the band with one hands and pull back towards the lower abdomen. Return the the starting position and repeat. Focus on pulling your elbow back behind your torso and squeezing your shoulder blades together during the contraction, and allowing the band to return to a deep and reaching start position, protracting your shoulders and stretching your lats.
Substitutions
Chest Supported Row, Single Arm Lat Pull Down, DB Row; Barbell/Bentover Row; Pendlay Row; Inverted Row
Barbell Curl 21’s
For 21’s, 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. See demo link above (shown as 3+3+3 rather than 7+7+7). Can be performed on an EZ curl bar, with DBs, or on cables. May also be prescribed with different rep ranges (e.g. 8+8+8 would be 8 reps in bottom half range of motion, 8 top half range of motion, 8 full range of motion).
Substitutions
Barbell Curls, EZ bar curls, Alt. DB Curls, Hammer Curl, Cable Curls
Quadruped Shoulder Taps
Start in a quadruped position and curl toes under. Press your feet and hands into the ground at the same time to raise the knees. While maintaining this position, lift one hand off the ground and slowly tap your opposite shoulder. Return your hand to the ground with control, then repeat for the opposite side. You’ve now completed 1 rep per side — continue for the prescribed repetitions. Focus on maintaining flat shoulders and hips throughout the movement (avoid tipping). Actively engage your abdominal muscles by keeping your ribs pulled down and your pelvis tucked under your hips.
Substitutions
Bench Dips
Starting with a bench perpendicular to your body, grip the surface or edge of the bench with your hands. Begin by extending your legs, and elevating your feet if possible (shifting more load to your upper body and away from your lower body, as you add more resistance to your dip). This is Position 1. Perform dips by lowering your torso until your elbow joint reaches roughly 90-degrees, then press yourself back up to the top by pushing into the bench. Perform the prescribed number of reps. Then, lower your feet to the floor while maintaining extended legs (Position 2). Without rest, perform the prescribed number of reps. Finally, bend your knees until your feet are flat on the floor, bending roughly 90-degrees at the hip and knee (Position 3). Perform the prescribed number of reps, then rest.
Option to scale up (harder) by extending your feet away from your body, elevating your feet, or adding weight to your lap. Moving your feet closer to the bench and bending your knees (as demonstrated) will scale this easier.
Substitutions
Bench Dips; Push-Up Mechanical Dropset; Tricep Push Down; Tricep Kick Back; Skullcrushers; BW Tricep Extension
Banded Bentover Rows
In a bent over position with back parallel to the floor (or close) and knees slightly bent, loop a long band below your feet with one end in each hand. Maintaining your position, row the band by pulling it to the lower chest, then return to your starting position. Control the band throughout the movement.
Substitutions
Seated Banded Row, Bentover Row, Pendlay Row, DB Row, Inverted row
Deficit Blackburns
Start lying face down (prone) on the floor or bench, with plates or stacked books 2-4″ off the ground surrounding you at 12:00, 3:00, and 9:00. Raise both arms overhead with a slight bend in the elbow. Keep thumbs up towards the ceiling. Retract your shoulder blades. Slowly and with control, lower your hands in a circular motion as far as comfortably possible. 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. Return to start position. Aim for 4-5 seconds from overhead to behind your back, and another 4-5 seconds to return your hands over your head — while maintaining scapular retraction during the entire range of motion.
Substitutions
Blackburns; Face Pulls; Prone I-T-Y-W; Rear Delt Flyes; Band Pull-Aparts; Any other upper back, shoulder health, and external rotation exercises.
Single Arm Banded Flye
Set up with a band anchored at chest height. 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. 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. Perform your flyes by squeezing and contracting your pec in order to bring your arm arm towards the midline, while maintaining a constant slight bend in the elbow. Perform for the prescribed repetitions, then repeat on the other side.
Substitutions
Single Arm Banded Chest Press; Cable Flyes; DB Flyes; Incline DB / Barbell Bench Press; Push-ups; Pec Deck Machine
Clamshells with Hip Extension
Lie on your side with legs stacked and knees bent at a 45-degree angle. Keep feet in contact with each other and raise upper knee while also extending at the hips (squeezing your butt and pushing your pelvis forward), like a side-facing frog pump. Keep lower leg in contact with the floor.
Substitutions
Clamshells, Seated Banded Clamshells, Fire Hydrants, Banded Lateral Walk, Monster Walk
Seated Banded Abduction
Take position sitting upright on a bench, block, or chair, with a short band wrapped around your knees and your legs together. Keeping your feet in contact with the floor, begin your rep by abducting & externally rotating your legs, driving your knees out against the band. Keep this movement controlled and smooth, focusing on squeezing your glutes and resisting the band.
Substitutions
Clamshells, Clamshells with Hip Extension, Fire Hydrants, Banded Lateral Walk, Monster Walk
Close Grip Bench Press Feet Up
Setup on a bench, placing your feet on the bench rather than on the floor (reducing your ability to use leg drive in your reps, unlike a regular Close Grip Bench Press). Take a moderately (1-4″ per hand) narrower grip than your competition or regular bench press grip. Unrack the bar and lower 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.
Substitutions
Close Grip Bench Press, Neutral Grip DB press; Close Grip Push-Ups; Bench Dips; Chest Dips
Curtsey Lunge with Sliders
Start standing with hips and shoulders square, with a slider under one foot. Slide your foot back and across your other leg, while bending the front knee and hip. Return the start position and repeat. 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).
Substitutions
Curtsey Lunge; 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
Lateral Box Step Ups
Stand beside a box with one foot on the floor and one foot on the box. Try to pick a box where your elevated leg has no more than a 90-degree angle at the knee at the deepest position. Can be weighted with DBs in both hands, or holding a DB or KB in front of you to act as a counter balance.
Substitutions
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
DB Iso-Hold Curls
Start by holding one DB with your arm at 90-degrees (an isometric contraction) while performing the prescribed repetition with your other arm. Without lowering the DBs, switch which arm is holding the isometric contraction and perform the prescribed reps with the other arm. Then, perform the final amount of prescribed reps with both arms at the same time. See the demo link above for more detail, as an example of 3+3+3 Iso-Hold Curls.
Substitutions
DB Curls; Single Arm Cable Curl; Barbell Curls; Concentration Curls; EZ Bar Curls; Hammer Curls
Banded Deadbugs
Lay on your back with a band anchored above your head, holding the band with both hands. Keeping your arms straight, pull the band until your arms are stacked directly over your shoulders (perpendicular to the floor). Focus on keeping your ribs tucked down, as if you were actively performing a crunch and pressing your lower back into the floor.
Next, raise your legs with knees bent at 90-degrees until your knees are stacked over your hips and shins are parallel to the floor. You can opt to extend legs for a more difficult variation. Maintain your arm and torso position (actively contracting your abdominals), and begin lower one leg down towards the floor. Control the descent and do not make contact with the ground, instead stopping just before touching. Maintain contact with the lower back on the floor and squeeze the abdominals to hold the position. Slowly return your leg to the start position, then perform the same movement with the other leg — you’ve now done 1 rep per side.
Substitutions
Deadbugs; Birddogs; V-situps; Hollow body holds; Bear Crawls
Banded Deadlift
Standing on a long band, grab a loose end in each hand. 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). With a slight bend at the knee, hinge at the hip and maintain a solid torso position (engaged trunk), descending until you have a mild stretch in your hamstring — your hands should be 10-16″ off the floor here. Return back to the start position, focusing on maintaining that trunk position and pushing your hips through to lockout. Remember: this is a deadlift, not a squat. 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.
Substitutions
Deadlift; Barbell deadlift variations (conventional, sumo, trap bar); Other posterior chain compound exercises (Good Mornings, Romanian Deadlifts, Stiff-Leg Deadlifts)
On an incline bench, hold a DB in each hand and press until your arms are extended above your shoulders. Keep a slight bend in your elbow, and slowly begin descending the weight without breaking at the elbow (as you would in a press). By maintaining the same elbow angle throughout the entire range of motion, your movement should be controlled by your pecs.
Substitutions
Single Arm Banded Front Curl
Anchor a band in front of you in a low position. Step back until there is tension in the band, and hold it in one hand. Begin performing curls with your banded arm for the prescribed reps. 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. Complete for the prescribed reps, then repeat on the other side before taking any rest.
Substitutions
Single Arm Banded Away Curl; Single Arm Banded Curl; Single Arm Banded Reverse Grip Curl; Single Arm Banded Hammer Curl; Single Arm Preacher Curl; Single Arm Cable Curl; Alternating DB Curl; Hammer Curl; DB Iso-Hold Curl
Single Arm Banded Away Curl
Anchor a band in front of you in a low position. Turn around, so that you are now facing away from the anchor. Step away from the anchor until there is tension in the band, and hold it in one hand. Begin performing curls with your banded arm for the prescribed reps. 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. Complete for the prescribed reps, then repeat on the other side before taking any rest.
Substitutions
Single Arm Banded Front Curl; Single Arm Banded Curl; Single Arm Banded Reverse Grip Curl; Single Arm Banded Hammer Curl; Single Arm Preacher Curl; Single Arm Cable Curl; Alternating DB Curl; Hammer Curl; DB Iso-Hold Curl
Single Arm Banded Curl
Anchor a band below your feet, and hold one end in your hand. 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. Begin performing curls with your banded arm for the prescribed reps, using a supinated (palm facing up) grip. 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. Complete for the prescribed reps, then repeat on the other side before taking any rest.
Substitutions
Single Arm Front Curl; Single Arm Banded Away Curl; Single Arm Banded Curl; Single Arm Banded Reverse Grip Curl; Single Arm Banded Hammer Curl; Single Arm Preacher Curl; Single Arm Cable Curl; Alternating DB Curl; Hammer Curl; DB Iso-Hold Curl
Single Arm Banded Reverse Grip Curl
Anchor a band below your feet, and hold one end in your hand. 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. Begin performing curls with your banded arm for the prescribed reps, using a pronated (palm facing down) grip. 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. Complete for the prescribed reps, then repeat on the other side before taking any rest.
Substitutions
Single Arm Front Curl; Single Arm Banded Away Curl; Single Arm Banded Curl; Single Arm Banded Hammer Curl; Single Arm Preacher Curl; Single Arm Cable Curl; Alternating DB Curl; Hammer Curl; DB Iso-Hold Curl
Single Arm Banded Hammer Curl
Anchor a band below your feet, and hold one end in your hand. 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. Begin performing curls with your banded arm for the prescribed reps, using a neutral (thumb facing up) grip. 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. Complete for the prescribed reps, then repeat on the other side before taking any rest.
Substitutions
Single Arm Front Curl; Single Arm Banded Away Curl; Single Arm Banded Curl; Single Arm Banded Reverse Grip Curl; Single Arm Preacher Curl; Single Arm Cable Curl; Alternating DB Curl; Hammer Curl; DB Iso-Hold Curl
Banded Glute Kickback
Start on the floor in a quadruped position (hands and knees down), with your arms shoulder-width apart. Place a long band around one foot, anchoring the loose end with your hands. Start your repetition by raising one leg just off the floor, and then contract that glute while kicking your heel back and up until your leg is fully extended, holding and squeezing your glutes at the top. Return to the starting position and repeat the process for the prescribed number of reps. Switch legs, and repeat to complete your set.
Substitutions
Glute Kickback; Glute bridge variations (banded, single leg, etc.); Leg Press variations (especially glute focused, such as wide stance or feet further in front of you); Step Up, Lunge, or Split Squat variations
Heel Elevated Goblet Squat
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. This can also be performed at home without a DB/KB by hugging or holding by the straps a loaded backpack to your chest.
Substitutions
Goblet Squat, Band Abducted Goblet Squat, Goblet Squat w Adduction, Front loaded (DB, KB, barbell) squat; Belt Squats; Leg Press or Hack Squat; Leg Extensions
Band Abducted Goblet Squat
For a Band Abducted Goblet Squat variation, set up with a glute band just above the knees. Perform squats to depth while keeping an upright torso and maintaining tension on the band throughout the repetition (so that your knees do not collapse inwards).
Substitutions
Goblet Squat; Heel Elevated Goblet Squat; Goblet Squat w Adduction; Front loaded (DB, KB, barbell) squat; Belt Squats; Leg Press or Hack Squat; Leg Extensions
Goblet Squat w Adduction
For a Goblet Squat with Adduction, place a block or rolled towel in between the knees. Press into the block. Perform squats to depth while keeping an upright torso with bodyweight or with a light kettlebell. Perform with feet flat on the ground, unless specified otherwise (e.g. Heel Elevated Goblet Squat, as demonstrated above).
Substitutions
Goblet Squat; Heel Elevated Goblet Squat; Band Abducted Goblet Squat; Front loaded (DB, KB, barbell) squat; Belt Squats; Leg Press or Hack Squat; Leg Extensions
Banded Good Morning
Set up in a standing position, with a long resistance band looped under your feet and over your shoulders. 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. 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. Once your torso is near parallel to the ground, reverse the movement and return to an upright position.
Substitutions
Good Morning; Banded Sumo Good Morning; Supermans or Back extensions; Reverse hyperextensions; Stiff-Leg or Romanian Deadlifts
Banded Sumo Good Morning
Set up in a standing position, with a long resistance band looped under your feet and over your shoulders. Widen your stance and angle your toes out until you are in a sumo position. 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. 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. Once your torso is near parallel to the ground, reverse the movement and return to an upright position.
Substitutions
Good Morning; Banded Good Morning; Supermans or Back extensions; Reverse hyperextensions; Stiff-Leg or Romanian Deadlifts
Cable Rope Hammer Curls
Set up in front of a cable machine with the pulley set in the low position, and a rope handle attached to the pulley. 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. Perform curls using while maintaining a neutral grip. Keep your palms facing together throughout the entire movement. Repeat for the prescribed repetitions, focusing on squeezing and contracting with your biceps to drive all movement — movement of the upper arm should be limited, and elbows should remain in generally the same position throughout your range of motion.
Substitutions
Hammer Curls; Neutral Grip Curls; Cable Curls; Machine Curls; Any other bicep variation
Modified Slider Hamstring Curl
Find a stretch of floor that is relatively low friction (something like wood or turf, not rubber or asphalt). Start by lying down face up, with sliders or small towels below your feet (or wearing just socks). Raise the hips into a glute bridge, and perform a hamstring curl with one leg at a time by pushing your heel out away from the body, then back to the start position, all while maintaining your bridge position as best you can. Alternate legs, and perform the prescribed repetitions on each side.
To scale this version to an harder variation, perform this exercise with both legs at the same time.
Substitutions
Any Hamstring Curl or Hamstring Isolation machine; Other hamstring focused exercises (Glute Ham Raise, Romanian or Stiff-Leg Deadlift, etc.)
Eccentric Nordic Hamstring Curl
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). As you maintain a straight position at the hips (aiming for a straight line from knee to shoulders), begin to lean your torso forward, controlling your descent with your hamstrings. Keep your hands in front of your body to support and catch yourself as you get closer to the floor.
In the eccentric-only version, descend as far as you can as slowly as you can, while lengthening the hamstrings until your arms catch yourselves. From this position, walk your hands backwards until you return to your start position. In the full version, also raise your body back up to the start position by actively contracting your hamstrings. 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.
If you are unable to perform these, that’s okay! We recommend a Glute Ham Raise as a great substitute, or any other hamstring curl with a slow eccentric (negative), such as slider hamstring curls.
Substitutions
Glute Ham Raises, Slider Hamstring Curls, Any Hamstring Curl or Hamstring Isolation machine; Other hamstring focused exercises (Glute Ham Raise, Romanian or Stiff-Leg Deadlift, etc.)
High Knees – Running
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. Repeat for the prescribed repetitions or time. Can be performed in place, or inching forward.
Substitutes
Any other cardiovascular movement that helps you raise your heart rate and increase blood flow.
Wide Grip Inverted Rows
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 (aim for 2-4 inches wider than shoulder-width per hand). 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. To scale this movement, bring your feet closer (easier) or further away/elevated (harder). Can also be performed with a TRX or Rings.
Substitutions
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
Supinated Grip Inverted Rows
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. 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. To scale this movement, bring your feet closer (easier) or further away/elevated (harder). Can also be performed with a TRX or Rings.
Substitutions
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
3-Position Inverted Rows
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). 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. Start by performing rows using this wider grip for the prescribed repetitions. Then, flip your hands so you are using a supinated (underhand) grip, and repeat your rows for the prescribed repetitions. Finally, return to an pronated (overhand) grip at a normal position shoulder-width apart, completing the final amount of prescribed repetitions.
Substitutions
Inverted Rows (Regular Grip); Pronated Grip Inverted Rows (At-Home version); Supinated Grip Inverted Rows (At-Home version); DB Row; Cable Row; Chest Supported Row; Machine Row; Pull Up; Chin Up; Lat Pull Down
Pronated Grip Inverted Rows (At-Home Version)
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 doesn’t tip). 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. Reach up and hold onto the table, with your hands spaced shoulder-width apart. Starting with your arms extended and your body in a straight line (with an engaged core), pull your chest towards the lip of the table, maintaining the same straight body positioning and then lower back to an extended start position.
Substitutions
Supinated 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
Supinated Grip Inverted Rows (At-Home Version)
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 doesn’t tip). 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. Reach up and hold onto the table, with your hands spaced shoulder-width apart. Starting with your arms extended and your body in a straight line (with an engaged core), pull your chest towards the lip of the table, maintaining the same straight body positioning and then lower back to an extended start position.
Substitutions
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
Half Kneeling Windmill
For the kneeling variation, start in a half kneeling position. Hold a KB/DB overhead, in the same hand as your upright knee. Keep your eyes on the kettlebell. Rotate your trunk towards the ground on your kneeling side. Touch the floor with your free hand. Reverse the movement by raising the torso and punching the kettlebell back up to the ceiling. Can also be performed with a DB. This progression is a great developer of strength and coordination for the Turkish Getup.
Can also be performed at home by substituting a KB/DB for a water bottle or small backpack weighted with books or other objects. Since this exercise is so technically demanding, the absolute load used is less important
Substitutions
Suitcase Walk, Side Plank variations, Turkish Getup, Half Turkish Getup
Banded Isometric Bicep Curl
Holding a band (pinned under your feet, or attached to a low anchor), set up so there is light tension in the band while your arms are straight down by your side. 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. 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. Focus on squeezing and flexing your biceps as you resist the band tension, holding for the prescribed time.
Substitutions
Banded Bicep Curl; Banded Hammer Curl; Banded Reverse Grip Curl; Banded Bicep 1.5-Rep Curl; Banded Bicep Curl 21’s;
DB Curl; Barbell Curl; Single Arm Cable Curl; Concentration Curls; EZ Bar Curls; Hammer Curls
Banded Hammer Curls
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. 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. 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. Focus on squeezing and flexing your biceps as you resist the band tension, holding for the prescribed time.
Substitutions
Banded Bicep Curls; Banded Isometric Bicep Curls; Banded Reverse Grip Curl; Banded Bicep 1.5-Rep Curl; Banded Bicep Curl 21’s;
DB Curl; Barbell Curl; Single Arm Cable Curl; Concentration Curls; EZ Bar Curls; Hammer Curls
Banded Reverse Grip Curl
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. 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. 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. Focus on squeezing and flexing your biceps as you resist the band tension, holding for the prescribed time.
Substitutions
Banded Bicep Curls; Banded Isometric Bicep Curls; Banded Hammer Curl; Banded Bicep 1.5-Rep Curl; Banded Bicep Curl 21’s;
DB Curl; Barbell Curl; Single Arm Cable Curl; Concentration Curls; EZ Bar Curls; Hammer Curls
Banded Bicep 1.5-Rep Curls
Holding a band with a supinated grip (band pinned under your feet, or attached to a low anchor, palms facing away from you), set up so there is light tension in the band while your arms are straight down by your side. 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. Begin your rep by contracting your biceps. 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) — that’s considered one “1.5” rep.
Substitutions
Banded Bicep Curls; Banded Isometric Bicep Curls; Banded Hammer Curls; Banded Reverse Grip Curls; Banded Bicep Curl 21’s;
DB Curl; Barbell Curl; Single Arm Cable Curl; Concentration Curls; EZ Bar Curls; Hammer Curls
Banded Bicep Curl 21’s
Holding a band with a supinated grip (band pinned under your feet, or attached to a low anchor, palms facing away from you), set up so there is light tension in the band while your arms are straight down by your side. 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. Begin your rep by contracting your biceps. 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.
Substitutions
Banded Bicep Curls; Banded Isometric Bicep Curls; Banded Hammer Curls; Banded Reverse Grip Curls; Banded Bicep 1.5-Rep Curls;
DB Curl; Barbell Curl; Single Arm Cable Curl; Concentration Curls; EZ Bar Curls; Hammer Curls
3-Position Banded Curl
Set up a single band to a low and sturdy anchor point in front of you. Start by facing away from the anchor, and take ~3 steps away so that the pulley is behind your body, and your upper arm is behind your torso (position 1). Perform curls for the prescribed rep range. 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. 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). Perform the prescribed reps. Now you’ve completed one set on one side – repeat all three positions with the other arm for each set as well.
Each position of this exercise group trains the biceps, however we are now biasing fibers along different areas of the muscle, by achieving peak resistance at different shortened/lengthened states (i.e. resistance profile is hardest in the lengthened position for Position 1, and hardest in the shortened position in Position 2). If substituting for another curl variation, aim to complete in sets of 15+ reps, and pushing to technical failure.
Substitutions
3-Position Cable Curl; 3-Position DB Curl; Any Bicep Burnout of 15+ reps to failure; Barbell Curl, Concentration Curl, Cable Curls (V-Bar or EZ Bar attachment), Preacher Curls, Alternating DB Curls, Hammer Curl
3-Position DB Curl
Set up with an adjustable bench and a pair (or more) of Dumbbells. With the bench upright angle set at ~45 degrees, begin by performing Seated Incline DB Curls for the prescribed reps (Position 1). Then, without rest, turn over and perform Prone Incline DB Curls for the prescribed reps (Position 2). Finally, stand up and immediately without rest perform DB Hammer Curls for the prescribed reps (Position 3). At the end of your hammer curls, you’ve completed one set or round of this exercise grouping.
Each position of this exercise group trains the biceps, however we are now biasing fibers along different areas of the muscle, by achieving peak resistance at different shortened/lengthened states (i.e. resistance profile is hardest in the lengthened position for Position 1, and hardest in the shortened position in Position 2). If substituting for another curl variation, aim to complete in sets of 15+ reps, and pushing to technical failure.
Substitutions
3-Position Cable Curl; 3-Position Banded Curl; Any Bicep Burnout of 15+ reps to failure; Barbell Curl, Concentration Curl, Cable Curls (V-Bar or EZ Bar attachment), Preacher Curls, Alternating DB Curls, Hammer Curl
3-Position Tricep Burnout
1. Banded Tricep Pushdown Demo
2. Banded OH Tricep Extension Demo
3. Banded Tricep Kickback Demo
This is a three-exercise giant set, intended to be performed continuously with no rest in between exercises. Start by performing Banded Tricep Pushdowns for the prescribed reps/time, then immediately grab a dumbbell and perform Banded OH Tricep Extensions for the prescribed reps/time, followed by Banded Tricep Kickback for the prescribed reps/time. Once you’ve completed one round of each exercises, you can then rest (or move onto the next exercise). If substituting for another tricep variation, aim to complete in sets of 15+ reps, and pushing to technical failure.
You can perform this 3-Position Tricep Burnout with any number of variations, but we recommend picking 3 exercises with different tricep (humerus) positions relative to your torso. Start with something in front of your torso (e.g. Rope Pushdowns or Skullcrushers), then something overhead (e.g. DB, Cables or EZ Bar OH Extension), then something behind your torso (e.g. Bench Dips or Tricep Kickbacks).
Substitutions
Any Tricep Burnout of 15+ reps to failure; Rope Pushdowns; OH Tricep Extensions, Skullcrushers, Dips; Close Grip Pressing Variations, etc.
3-Position Banded Delt Burnout
This is a three-exercise giant set, intended to be performed continuously with no rest in between exercises. 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. Maintaining this position, finish with Banded Front Raises for the prescribed reps/time. Once you’ve completed one round of each exercises, you can then rest (or move onto the next exercise). If substituting for another delt variation, aim to complete in sets of 15+ reps, and pushing to technical failure.
Substitutions
Any Delt Burnout of 15+ reps to failure; DB Lateral Raises; Prone Incline Y-Raises; Band Pullaparts; Face Pulls; DB or Plate Front Raises
Neutral Grip Lat Pull Downs
On cable pulldown machine, choose a neutral (parallel) grip handle, and hold with both hands. Keeping your torso upright, chest tall, and elbows pointed down, squeeze the lats/armpits and lower the handle to roughly your collarbone level. Try to keep your elbows tucked tight to your torso as you pull the handle down, better engaging your lats.
Substitutions
Lat Pull Over (DB or Cable); Vertical Pulling movements (Pull Ups, Chin Ups); Horizontal Pulling movements (DB Rows, Barbell Rows, Inverted Rows, Chest Supported Rows, etc.); Any other back or lat focused exercises.
Supinated Grip Lat Pull Downs
On cable pulldown machine, choose a straight bar attachment, and hold with both hands using a supinated (underhand) grip. Keeping your torso upright, chest tall, and elbows pointed down, squeeze the lats/armpits and lower the handle to roughly your collarbone level. Try to keep your elbows tucked tight to your torso as you pull the handle down, better engaging your lats.
Substitutions
Lat Pull Over (DB or Cable); Vertical Pulling movements (Pull Ups, Chin Ups); Horizontal Pulling movements (DB Rows, Barbell Rows, Inverted Rows, Chest Supported Rows, etc.); Any other back or lat focused exercises.
Half Kneeling Banded Single Arm Lat Pulldown
Set up a band wrapped to a high anchor (bannister, door hinge, pull up bar, etc.). 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. As you reach up and extend your arm to grab the band, there should be some tension on the band before you begin your pull — adjust further from or closer to the anchor as needed. 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. Perform the prescribed number of repetitions, then switch sides and repeat.
Substitutions
Any unilateral pulling or rowing movements (DB Rows, Cable Rows, Hammer Strength Rows); Lat Pull Over (DB or Cable); Vertical Pulling movements (Pull Ups, Chin Ups, Lat Pull Down); Horizontal Pulling movements (Barbell Rows, Inverted Rows, Chest Supported Rows, etc.); Any other back or lat focused exercises.
Quadruped Single Arm Lat Pull Down
Set up a band or cable pulley with a single handle attachment in a low position. Grabbing the handle or loose end of the band with one hand, back away from the anchor and enter a quadruped position. Extend your arm overhead, ensuring there is some tension on the band before you begin your repetitions (adjust further from or closer to the anchor if needed). 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. Perform the prescribed number of repetitions, then switch sides and repeat.
Substitutions
Any unilateral pulling or rowing movements (DB Rows, Cable Rows, Hammer Strength Rows); Lat Pull Over (DB or Cable); Vertical Pulling movements (Pull Ups, Chin Ups, Lat Pull Down); Horizontal Pulling movements (Barbell Rows, Inverted Rows, Chest Supported Rows, etc.); Any other back or lat focused exercises.
2-Up, 1-Down Leg Extension
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. Use both legs to extend the weight back out again, and repeat the single leg negative using the same leg, unless specified otherwise (i.e. Alt 2-Up, 1-Down Leg Extension, as demonstrated in the GIF above).
Substitutions
Other quadriceps focused exercises (goblet squat, leg press, etc.)
Leg Extension 21’s
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.
Substitutions
Other quadriceps focused exercises (goblet squat, leg press, etc.)
Reps in Reserve (RIR)
Reps in Reserve, or RIR, is a method of evaluating training effort or prescribing load in a flexible and self-determined manner. This is a useful tool in prescribing loads based on how challenging a set feels to the lifter, and helps account for the ebbs and flows of life. Sometimes stress and fatigue can be super high, so using an explicit percentage may be over-exerting relative to your capacity on that day. 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. By incorporating RIR into your programming, we can be a bit more nimble and allow for some flexible auto-regulation in your training.
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. An exercise prescribed with 3 RIR would be a solid effort, but the set would be less challenging and the lifter would have ~3 reps left in the tank at the end of their set. If you’ve ever used RPE, you can think of RIR as “10 – RPE”, so a lift prescribed at RPE 7 is the same as 3 RIR (where 10-7=3).
For example, if we are prescribing an exercise as “1×1 @ 3 RIR”, that means we want to do one set of one repetition, using a weight that we could perform ~4 total reps if pushing to true failure (the ~4 reps comes from the 1 completed rep + the 3 reps in reserve). If an exercise is prescribed as “3×6 @ 4 reps left in the tank”, that means we want to perform 3 sets of 6 repetitions using a weight that we could do for ~10 total reps if pushing to true failure (6 completed reps + 4 RIR).
If you’re not too sure, we recommend not trying to overthink things – it definitely gets easy with just a bit of practice, and it’s fair game to err on the conservative side. For your first time performing a set to a prescribed RIR, 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 won’t mess up your progress if you’re 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.
Low Ceiling Pulse Lunges
Starting with feet together, take a step forward and begin to perform a walking lunge. Rather than fully contracting and reaching a tall, upright position between steps, perform a partial split squat repetition (this is the “pulse”), then take the next steps while maintaining the low, engaged position, as if there were a low ceiling. Can be performed bodyweight or loaded (goblet with a KB, with DBs in each hand, or with a Barbell on your back or in a front rack position).
Substitutions
Split squat variations; Lunge variations; Step Ups; Any other unilateral lower body movement (single leg press, single leg glute bridge, etc.)
Walking Lunges
Starting with feet together, take a step forward and perform a lunge. For walking lunges, as you come back up, bring your rear foot forward to meet your front foot. Repeat with the alternate leg leading. Can be performed bodyweight or loaded (goblet with a KB, with DBs in each hand, holding a plate, or with a Barbell on your back or in a front rack position).
Substitutions
Split squat variations; Lunge variations; Step Ups; Any other unilateral lower body movement (single leg press, single leg glute bridge, etc.)
Overhead Walking Lunges
Grab a weight (KBs, DBs, holding a plate/medicine ball, or for the most advanced and challenging, with a barbell) and lift it overhead, aiming to maintain a stacked vertical position between wrists, elbows, shoulders, and hips. Perform your lunges by taking a step forward with one leg, dropping into a 90-90 lunge position while maintaining your upright torso. As you come back up, squeeze your front leg glute as you bring your rear foot forward to meet your front foot. Repeat with the alternate leg leading. If limited on space, perform as alternating rather than walking.
Substitutions
Split squat variations; Lunge variations; Step Ups; Any other unilateral lower body movement (single leg press, single leg glute bridge, etc.)
Forward-to-Backward Lunges
In the Forward-to-Backward variation, perform one lunge forward, then press back up and step back straight into a reverse lunge — that is one rep. Continue for the prescribed reps.
Substitutions
Split squat variations; Lunge variations; Step Ups; Any other unilateral lower body movement (single leg press, single leg glute bridge, etc.)
Single Arm Banded Chest Press
Set up with a band anchored at chest height (can be performed standing or half kneeling, as demonstrated in the GIF). Hold the band in one hand and turn around and take a step to the side of your free hand. Step away from the anchor until there is some tension in the band when your arm is out to your side and your elbow is bent 90-degrees. Begin your banded chest press by squeezing and contracting your pec while pressing the band until your arm is straight in front of you. Perform for the prescribed repetitions, then repeat on the other side.
Substitutions
Cable Flyes; Banded Flyes; DB Flyes; Incline DB / Barbell Bench Press; Push-ups; Pec Deck Machine
Single Arm Banded Lateral Raise
Stand upright with your foot pinning down a long band, holding the loose end in one hand. With a slight bend in the elbow and your palm facing towards your midline, slowly raise your arm out to the side until your arm is parallel to the floor and your palm is facing down. Lower back down and repeat. There should be a moderate amount of tension on the band while your arm is at your side, but not so much that you can’t perform the repetition to a full range of motion. Adjust tension by changing how much or little of the band you stand on.
Substitutions
Cable Lateral Raise; DB Lateral Raise; Prone Incline Y-Raise; Overhead Pressing variations; any other shoulder exercises
DB Lat Pullover
To perform a DB Lat Pullover, lay on a flat bench, hold a dumbbell with arms extended over eye level and a slight bend in the elbow. Lower the weight down over your head until your arms are parallel to your head, while maintaining your elbow angle through the entire range of motion, then return to the start position. If a pause is prescribed, pause at the bottom with your arms overhead, resisting the weight by using your lats to control the load before returning the weight to the start position.
Substitutions
Cable Lat Pullover; Banded Lat Pullover; Lat Pull Down variations (wide grip, single arm, etc); Pull-Ups, Chin-Ups, Rows
Banded Lat Pullover
Attach a band to a high anchor point. Standing facing the anchor, holding the band with both hands. Extend your arms overhead and in front of you with a slight bend in the elbow, and step back until there is tension in the band. While maintaining a slight elbow angle, pull the band down towards your waist. Think about leading the pull with your elbows, tucking your arms back to your torso throughout the repetition. 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.
Substitutions
Lying Banded Lat Pullover; Cable Lat Pullover; DB Pullover; Lat Pull Down variations (wide grip, single arm, etc); Pull-Ups, Chin-Ups, Rows
Lying Banded Lat Pullover
Attach a band to a low anchor point, 6-12″ off the ground. Lie on the floor face up, with the band in both hands and your arms extended overhead with a slight bend in the elbows. You should be far enough away from the anchor that there is some tension in the band even at rest with arms overhead. While maintaining a slight elbow angle, pull the band down towards your waist. Think about leading the pull with your elbows, tucking your arms back to your torso throughout the repetition. 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.
Substitutions
Standing Banded Lat Pullover; Cable Lat Pullover; DB Pullover; Lat Pull Down variations (wide grip, single arm, etc); Pull-Ups, Chin-Ups, Rows
Supinated Grip Cable Row
Sit on the floor or a seated cable machine and hold a straight bar attachment with an underhand grip. Set up far enough away from the pulley so that there is tension on the cable when your arms are extended. Start your rep by pulling the handle back towards the lower abdomen. Return to the starting position and repeat. Focus on driving your elbows back, squeezing your shoulder blades together during the contraction, and allowing the cable to return to a deep and reaching start position, protracting your shoulders and stretching your lats. If you do not have access to cables, you can perform these variations with bands.
Substitutions
Banded Rows; Barbell Row; Pendlay Row; Dumbbell Row; Inverted Row; Any other horizontal pull/row
Wide Grip Cable Row
Sit on the floor or a seated cable machine and hold a straight bar attachment with a wide overhand grip. Set up far enough away from the pulley so that there is tension on the cable when your arms are extended. Start your rep by pulling the handle back towards the lower abdomen. Return to the starting position and repeat. Focus on driving your elbows back, squeezing your shoulder blades together during the contraction, and allowing the cable to return to a deep and reaching start position, protracting your shoulders and stretching your lats. If you do not have access to cables, you can perform these variations with bands.
Substitutions
Banded Rows; Barbell Row; Pendlay Row; Dumbbell Row; Inverted Row; Any other horizontal pull/row
Single Arm Cable Row
Sit on the floor or a seated cable machine and hold a single handle attachment. Set up far enough away from the pulley so that there is tension on the cable when your arms are extended. Start your rep by pulling the handle back towards the lower abdomen. Return to the starting position and repeat. 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. If you do not have access to cables, you can perform these variations with bands.
Substitutions
Single Arm Banded Row; Chest Supported Row, Single Arm Lat Pull Down, DB Row
Elevated Pike Hand Stand Push-Up
Set your feet on a stable surface with your hands on the floor so that you’re bent over in a 90 degree position, with your legs extended and your hips as stacked above your shoulders as possible. Lower yourself toward the ground as far as possible, aiming to keep the 90 degree angle. The closer you are to being vertical, the harder the push up will be. Scale accordingly.
Substitutions
Push-Ups, Modified Hand Stand Push Ups, DB Bench Press, DB Chest Flys
Isometric Pull-Up
Perform as a static hold at the top of your pull-up position for max time.
Substitutions
jumping pull-ups, assisted negative pull-ups, negative chin-ups, negative pull-ups
Dead Hang Pull-Up
Set up under a pull-up bar, with a pronated (overhand) grip. Grab the bar just outside of shoulder width. Hold your body in a straight line for max time, with your feet off the ground.
Substitutions
jumping pull-ups, assisted negative pull-ups, negative chin-ups, negative pull-ups
Cable Overhead Tricep Extension
Set up a cable machine with the pulley set in the low position, using a rope handle or V-bar attachment. Grab the attachment with both hands, and raise the weight above your head with your arms bent and hands behind your head. Extend your arms by contracting your triceps, until you lockout overhead. Lower the weight with control again behind your head to return the weight to the start position.
Substitutions
Banded or DB OH Tricep Extension; Cable push downs; Skullcrushers; any other tricep-specific exercise
Banded Overhead Tricep Extension
Set up a long resistance band anchored to a low position. 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. Extend your arms by contracting your triceps, until you lockout overhead. Lower the weight with control again behind your head to return the weight to the start position.
Substitutions
DB or Cable OH Tricep Extensions; Cable push downs; Skullcrushers; any other tricep-specific exercise
Cable Single Arm Overhead Tricep Extension
Set up a cable machine with the pulley set in the low position, using a rope or single handle attachment. Grab the attachment with one hand, and raise the weight above your head with your arm bent and hand behind your head. Extend your arm by contracting your triceps, until you lockout overhead. Lower the weight with control again behind your head to return the weight to the start position.
Substitutions
OH Tricep Extension (DB/Band/Cable – with both arms); Single Arm Cable Push Downs, Single Arm DB Skullcrushers; Single Arm DB/Band OHP
Banded Single Arm Overhead Tricep Extension
Set up a long resistance band anchored to a low position, or stand on one end. 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. Extend your arm by contracting your triceps, until you lockout overhead. Lower the weight with control again behind your head to return the weight to the start position.
Substitutions
OH Tricep Extension (DB/Band/Cable – with both arms); Single Arm Cable Push Downs, Single Arm DB Skullcrushers; Single Arm DB/Band OHP
Copenhagen Plank Raise
Lay on your side with your feet under a bench or elevated surface. Place your top foot on top of the bench. Place your bottom elbow and forearm directly under your shoulder and, lift your hips off the ground by driving your top foot down into the bench — you should feel the adductor and groin muscles of your top leg working hard. Lift your bottom leg up until it touches the bottom of the bench. Unless a specific time is prescribed, hold this position for 1-2 seconds, maintaining a straight line from shoulder to hip to to knee to ankle, before lowering back to the start position with control.
Substitutions
Copenhagen Plank; Modified Copenhagen Plank; Modified Copenhagen Plank Raises; Cossack Squat; Side Lying Adduction; Hip Adduction Machines; Goblet Squat with Adduction; Hip Thrust with Adduction
Modified Copenhagen Plank
Lay on your side with your feet under a bench or elevated surface. Place your top leg on top of the bench. 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. 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. Lift your bottom leg up until it touches the bottom of the bench. 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.
Substitutions
Copenhagen Plank; Modified Copenhagen Plank; Modified Copenhagen Plank Raises; Cossack Squat; Side Lying Adduction; Hip Adduction Machines; Goblet Squat with Adduction; Hip Thrust with Adduction
Modified Copenhagen Plank Raise
Lay on your side with your feet under a bench or elevated surface. Place your top leg on top of the bench. Unlike a traditional Copenhagen Plank where your foot/ankle is the point of contact on top of the bench, a Modified Copenhagen Plank Raise 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. 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. Lift your bottom leg up until it touches the bottom of the bench. Unless a specific time is prescribed, hold this position for 1-2 seconds, maintaining a straight line from shoulder to hip to to knee to ankle, before lowering back to the start position with control.
Substitutions
Copenhagen Plank; Copenhagen Plank Raise; Modified Copenhagen Plank; Cossack Squat; Side Lying Adduction; Hip Adduction Machines; Goblet Squat with Adduction; Hip Thrust with Adduction
Cable Belt Squat
Setup in front of a cable machine wearing a dip belt around your waist, and with the pulley set to the lowest position. Straddle the pulley, and clip the dip belt to the cable. Perform belt squats to depth for the prescribed reps, focusing on keeping an upright torso. Can also be performed on a Belt Squat machine if available, or by attaching weight plates to dip-belt, while straddling two blocks.
Substitutions
Leg Press; Front Squat; Goblet Squat; Zercher Squat; Heel Elevated Goblet Squat
Modified Clapping Push-Up
Set up in a push-up position. If you are able to perform more than 5-6 regular push-ups, we recommend performing these in a regular push-up position, and if you can preform fewer than 5-6 regular push-ups, we recommend setting up in a modified (knees down) position. Descend from the top to the bottom of a push-up position as normal. When you press into the floor to drive your body back up to the top, press as explosively as possible, lifting off the ground where 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.
Substitutions
Regular or Modified Push-Ups, DB Bench Press, Machine Chest Press, BB Bench Press variations; Subs for Close Grip or Diamond Push Ups include more tricep dominant exercises (Skullcrushers, Rope Pushdown, Dip variations, etc).
Plyo Push-Up
If you are uncomfortable performing a full clap in between reps, you can try a plyo push-up, or modified plyo push-up. In these variations, you still press as explosively as possible and even aim for your hands to come off the ground, but you do not move them away from their position under your shoulders between reps.
Substitutions
Regular or Modified Push-Ups, DB Bench Press, Machine Chest Press, BB Bench Press variations; Subs for Close Grip or Diamond Push Ups include more tricep dominant exercises (Skullcrushers, Rope Pushdown, Dip variations, etc).
Modified Plyo Push-Up
If you are uncomfortable performing a full clap in between reps, you can try a plyo push-up, or modified plyo push-up. In these variations, you still press as explosively as possible and even aim for your hands to come off the ground, but you do not move them away from their position under your shoulders between reps.
Substitutions
Regular or Modified Push-Ups, DB Bench Press, Machine Chest Press, BB Bench Press variations; Subs for Close Grip or Diamond Push Ups include more tricep dominant exercises (Skullcrushers, Rope Pushdown, Dip variations, etc).
Barbell Reverse Lunge
Set up a barbell in a squat rack at the same height as you would for a traditional back squat. Unrack the bar, and take a slight step back, enough to clear the J-hooks. 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. Use your front leg to drive you back up to the start, thinking about pushing that foot into the ground and squeezing that glute. Return both feet together, and then repeat with the other foot. Alternate for the prescribed repetitions.
This exercise can be scaled easier by substituting the barbell for another weight implement (DBs or KBs), or performed bodyweight.
Substitutions
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.
Deficit Reverse Lunge
Can also be performed off a deficit if specified (as demonstrated above). For these, start standing upright with feet together on an elevated surface (roughly 2-6″). Reach one foot back and perform a lunge. Return both feet together, and then repeat with the other foot. Alternate for the prescribed repetitions. Can be performed bodyweight or weighted (typically with DBs or KBs).
Substitutions
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.
Modified (Knees Down) Push-Up
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. Aim to maintain a straight line in your body, from knees to hips to shoulders. Bend elbows to descend the torso, hips and chest to lower your chest to the floor, coming close to touching the ground. Keep your body in a straight line, making sure not to raise or sink the hips. Press the palms through the floor, activating the chest, shoulders and triceps and returning to the start position. This is a scaled version of the traditional Push-Up, and is one of our suggested variation (along with the Hands Elevated Push-Up) to develop broader pushing strength if unable to perform 6+ traditional push-ups.
Substitutions
Modified (Hands Elevated) 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
Modified (Hands Elevated) Push-Up
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. Aim to maintain a straight line in your body, from feet to knees to hips to shoulders. Bend elbows to descend the torso, hips and chest to lower your chest, coming close to touching the elevated surface. Keep your body in a straight line, making sure not to raise or sink the hips. Press the palms down to push your body up, activating the chest, shoulders and triceps and returning to the start position. This is a scaled version of the traditional Push-Up, and is one of our suggested variation (along with the Knees Down Push-Up) to develop broader pushing strength if unable to perform 6+ traditional push-ups. The higher the elevated surface, the easier this variation will be scaled.
Substitutions
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
Feet Elevated Push-Up
Start in a plank position with feet on an elevated surface (bench, plyo box, stacked bumper plates, staircase, etc), with hands slightly wider than shoulder width apart (unless grip width is specified – e.g. Close Grip Push-Ups can be scaled harder by elevating feet). Aim to maintain a straight line in your body, from feet to knees to hips to shoulders. Bend elbows to descend the torso, hips and chest to lower your chest, coming close to touching the elevated surface. Keep your body in a straight line, making sure not to raise or sink the hips. Press the palms down to push your body up, activating the chest, shoulders and triceps and returning to the start position.
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. The higher the elevated surface, the harder this variation will be scaled. As mentioned above, this variation can be used to increase the difficulty of different push-up variations (e.g. wide or close grip push-ups).
Substitutions
Traditional Push-Ups; Single Arm Banded Chest Press; Modified Handstand Push-Ups; Bench Dips; DB Bench Press, Machine Chest Press, Barbell Bench Press variations
Wide Grip Push-Up
Start in a plank position with palms on the floor, aiming for ~0.5-1 hand-width per side wider than your normal push-up grip, and balls of the feet on the ground. Aim to maintain a straight line in your body, from feet to knees to hips to shoulders. Bend elbows to descend the torso, hips and chest to lower your chest, coming close to touching the elevated surface. Keep your body in a straight line, making sure not to raise or sink the hips. Press the palms down to push your body up, activating the chest, shoulders and triceps and returning to the start position. Unlike a Close Grip Push-Up variation, expect your arms to flare out slightly wider than the usual “tucked-close-to-the-torso” position we aim for. With that said, we still suggest keeping some angle less than 90-degrees between arms and torso.
Substitutions
Traditional Push-Ups; Single Arm Banded Chest Press; Modified Handstand Push-Ups; Bench Dips; DB Bench Press, Machine Chest Press, Barbell Bench Press variations
Diamond Push-Up
Start in a plank position with palms on the floor, with your hands together under your chest — index finger to index finger and thumb to thumb, creating a diamond between your hands — and balls of the feet on the ground. Aim to maintain a straight line in your body, from feet to knees to hips to shoulders. Bend at the elbows to descend the torso, aiming to keep your elbows as tucked as possible as you lower your chest to the floor, coming close to touching the ground. Keep your body in a straight line, making sure not to raise or sink the hips. Press the palms through the floor, activating the chest, shoulders and triceps and returning to the start position.
This is one of the most advanced Push-Up variations we will cover, and is very tricep dominant. To scale easier, you can either modify your setup (knees down or hands elevated) while maintaining the diamond position, or you can slightly widen your hand width as needed, while still aiming to keep your elbows tucked close to your torso.
Substitutions
Close Grip Push-Ups; Traditional Push-Ups; Close Grip Bench Press; Skullcrushers; Rope Pushdown; Bench Dips; Chest Dips
Close Grip Push-Up
Start in a plank position with palms on the floor, just barely outside shoulder width apart and balls of the feet on the ground. Aim to maintain a straight line in your body, from feet to knees to hips to shoulders. Bend elbows to descend the torso, hips and chest to lower your chest to the floor, coming close to touching the ground. Keep your body in a straight line, making sure not to raise or sink the hips. Press the palms through the floor, activating the chest, shoulders and triceps and returning to the start position. With this hand position, we should be aiming to keep your arms as close to the torso as possible, aiming for roughly 10-30-degrees of angle between arms and torso at the bottom to maintain more emphasis on the triceps in this variation.
This is a more advanced Push-Up variations we will cover, and is very tricep dominant. 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.
Substitutions
Diamond Push-Ups; Traditional Push-Ups; Close Grip Bench Press; Skullcrushers; Rope Pushdown; Bench Dips; Chest Dips
DB Iso-Hold Lateral Raise
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. Without lowering the DBs, switch which arm is holding the isometric contraction and perform the prescribed reps with the other arm. Then, perform the final amount of prescribed reps with both arms at the same time. See the demo link above for more detail, as an example of 3+3+3 Iso-Hold Lateral Raises.
Substitutions
Banded Lateral Raise; Prone Incline DB Lateral Raise; Prone Incline Y-Raise; Cable Lateral Raise; Overhead Pressing variations; any other shoulder exercises
Prone Incline DB Lateral Raise
Setup facing an adjustable bench set to a high incline position (45-85 degrees of angle). With a dumbbell in each hand and a slight bend in the elbow, hold your torso against the upright of the bench. 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). Lower back down with control and repeat. Can also be programmed as a hold, in which case you would maintain your top position for the prescribed amount of time.
Substitutions
Banded Lateral Raise; Prone Incline DB Lateral Raise; Prone Incline Y-Raise; Cable Lateral Raise; Overhead Pressing variations; any other shoulder exercises
Banded Lateral Raise
Stand upright with your foot pinning down a long band, holding one side of the loose end in each hand. 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. Lower back down and repeat. There should be a moderate amount of tension on the band while your arm is at your side, but not so much that you can’t perform the repetition to a full range of motion. Adjust tension by changing how much or little of the band you stand on. If you are unable to perform holding one end of the band in each hand, you can try standing on just one side of the band (allowing the other half to loop freely between your hands), or opt for the looser tension single arm banded lateral raise variation.
Substitutions
Cable Lateral Raise; DB Lateral Raise; Prone Incline Y-Raise; Overhead Pressing variations; any other shoulder exercises
Seated Incline DB Lateral Raise
Setup with an adjustable bench set to a high incline position (45-85 degrees of angle) and sit with your back against the upright. 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). Lower back down with control and repeat. Can also be programmed as a hold, in which case you would maintain your top position for the prescribed amount of time.
Substitutions
Banded Lateral Raise; Prone Incline DB Lateral Raise; Prone Incline Y-Raise; Cable Lateral Raise; Overhead Pressing variations; any other shoulder exercises
EZ Bar Curl 21s
To perform EZ Bar Curl 21’s, grab an EZ Curl Bar with an underhand grip and start by completing 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. See demo link above (shown as 3+3+3 using a straight bar rather than 7+7+7 with an EZ bar). Can also be performed on a barbell bar, with DBs, or on cables. May also be prescribed with different rep ranges (e.g. 8+8+8 would be 8 bottom half, 8 top half, 8 full ROM).
Substitutions
Barbell Curl, Cable Curls (V-Bar or EZ Bar attachment), Alternating DB curls, Hammer Curl
Reverse Grip EZ Bar Curls
Stand and hold an EZ Curl barbell with an overhand (pronated) grip, palms facing down/towards your body. Keep the upper arms stationary, and curl the bar forward and up while contracting the biceps. Lower and repeat for reps.
Substitutions
Zottman Curls; Hammer Curls; Barbell Curl; Cable Curls (V-Bar or EZ Bar attachment); Alternating DB curls
Toes Elevated KB Romanian Deadlifts
Start standing upright with a single KB in both hands, and feet roughly hip width apart. Standing in front of a weight plate or similar, aim to elevate your toes by 1-3″. Begin the rep by reaching your hips back while allowing your torso to tip forward, focusing on maintaining a strong and rigid trunk as you descend. Continue descending until you feel a light to moderate stretch in your hamstrings and/or glutes. Then, return to the start position by driving your hips forward and squeezing your glutes. 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.
Substitutions
Barbell RDLs, Split Stance RDL, Hamstring Curls
B-Stance Banded RDL
Set up in a staggered stance, with one foot’s toe in line with the other heel. Wrap a long resistance band under your front foot flat on the floor, and hold each loose end in each hand. Soften the front knee slightly. Put your weight on the front foot and hinge at the hip and push your hips back. 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. Control your slow negative and keep your back flat. Keep your arms long throughout the repetition, allowing the band do add resistance as you squeeze your front foot glute and drive your hips forward and shoulders up. Perform for the prescribed repetitions, then switch sides and repeat.
Substitutions
Split Stance/Single Leg RDL, Single Leg Press, Split squat variations, Lunge variations, Single Leg Hamstring Curls, other unilateral lower body work
Standing DB Overhead Press
For standing DB OHP, set up in a stance shoulder-width apart, clean the DBs up to your shoulders, and press overhead. 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.
Substitutions
Barbell OHP; Seated Cable OHP; (Modified) Handstand Push-Up; Overhead Pressing Machines
Single Arm DB Overhead Press
For the single arm DB OHP, set up similar to the regular DB version, but use your free hand to balance and support on a bench, rack, or other sturdy piece of equipment. Do your best to maintain an upright torso and avoid tilting, leaning, or twisting.
Substitutions
Barbell OHP; Seated Cable OHP; (Modified) Handstand Push-Up; Overhead Pressing Machines
Single Arm Banded Overhead Press
For the single arm banded OHP, set up similar to the regular banded version, but use just one hand to press against the band. Do your best to maintain an upright torso and avoid tilting, leaning, or twisting.
Substitutions
Barbell or DB OHP; Single Arm DB OHP; Banded Front Raises; Banded Lateral Raises; Machine Overhead Press
Seated L-Sit Walk
For the L-Sit Walk variation, press both hands into the floor and raise hips and inch hips and heels backwards. Put hips down and bring hands to meet them.
Substitutions
Bodysaw, Hanging Leg Raises, Bear Crawls, Side plank, L-Sit Hold, V-Ups
Seated EZ Bar Shrug
Sitting on a box or bench with a slight torso angle forward, perform shrugs for the prescribed number of repetitions, pinching your shoulder blades back and together and aiming to reach your shoulders up to your ears. Can be performed with a DB or EZ Curl Bar behind your legs.
Substitutions
Standing or Machine Shrug variations; Heavy Farmer Walks or Yoke Carries
DB Skullcrushers
Laying on a bench, hold a DB above your body directly above your shoulders. 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. Then reverse the movement and return the weight to the start position.
Substitutions
Tricep push-downs; OH Tricep Extension; Dips; Any other tricep exercises
Terminal Knee Extension Split Squat
Loop a band around a sturdy upright at knee height, and loop the other end around the back of your front knee. Step back so there is some resistance at the top of your split stance position. Perform your split squat as normal, allowing the band to pull your front knee forward. As you drive back up to the top, squeeze your front quad while resisting the band.
Substitutions
Walking/Alternating/Reverse Lunge variations; Box step-ups; Flat or Front Foot Elevated Split Squat variations
Feet Up Spoto Press
For a Feet-Up Spoto Press variation, set up with your competition style (regular) bench press grip. 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.
Substitutions
Board Press, T-shirt press, DB or Machine Bench Press variations
Banded Face Pull
Set up a band to an anchor at or slightly above your shoulder-level, holding the band with both hands in a pronated (overhand) grip. Pull the band directly towards your face while keeping the upper arms parallel to the floor. Control the band on the way back to the start 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. The more that you pull in line with your shoulders, the more directly you will target your rear deltoids. Neither are inherently right or wrong, and we recommend training a combination or alternating (for balance), or whichever is more comfortable for you.
Substitutions
Blackburns; Banded Face Pull; Band Pullaparts, Prone I-T-W-Y, Rear Delt Flyes
Banded Face Pull with External Rotation
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. 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. Once your elbows are bent at 90-degrees, externally rotate your shoulders while holding your upper arms in position (making an L-shape with your elbows). Do your best to not allow any movement other than rotation here — your elbow should ideally not move up, down, forward or backwards. Once your forearms have reached a vertical position, pause, and reverse the movement, controlling the resistance on the way back to the start position. Prioritize movement quality and control on this exercise, rather than weight/resistance. Can be performed with both arms or single arm, as demonstrated above. Can also be performed using Cables and pulley handles rather than bands.
Substitutions
Blackburns; Banded Face Pull; Band Pullaparts, Prone I-T-W-Y, Rear Delt Flyes
Banded Face Pull with External Rotation
Loop a band around a squat rack or sturdy alternative at approximately shoulder height, or slightly above. Hold the loose end of the band in one hand, and step back until there is light tension on the band when your arm is extended in front of you. Keeping your arm at 90-degrees abducted (flared) from your torso, pull the band directly back while keeping the upper arm parallel to the floor. Once your elbow is bent at 90-degrees, externally rotate your shoulder while holding your upper arm in position (making an L-shape with your elbow). Do your best to not allow any movement other than rotation here — your elbow should ideally not move up, down, forward or backwards. Once your forearm has reached a vertical position, pause, and reverse the movement, controlling the resistance on the way back to the start position. Prioritize movement quality and control on this exercise, rather than weight/resistance. Can be performed with both arms or single arm, as demonstrated above. Can also be performed using Cables and pulley handles rather than bands.
Substitutions
Blackburns; Banded Face Pull; Band Pullaparts, Prone I-T-W-Y, Rear Delt Flyes
Front Plate Raise
Standing upright, hold a weight plate with hands parallel (palms together, hands on either side of the plate). Maintain an extended arm position and raise the weight from in front of your hips/thighs to up over your head. Keep constant tension here, and try to avoid resting the weight on your thighs at the bottom. Can also be performed seated. Resistance implement can be substituted if needed — if a plate, band, or pair of DBs are unavailable, you can substitute for a loaded book bag for resistance.
Substitutions
Banded Front Raise; Seated DB Shrug; Seated EZ Bar Shrug; DB Front Raise, Cable Front Raise; DB Overhead Press
Front Plate Raise Hold
Standing upright, hold a weight plate with hands parallel (palms together, hands on either side of the plate). Maintain an extended arm position and raise the weight from in front of your hips/thighs until you reach shoulder height. Hold this position, resisting the weight isometrically for the prescribed time. Do your best to keep constant tension here, maintaining your arms extended and parallel to the floor. Can also be performed seated. Resistance implement can be substituted if needed — if a plate, band, or pair of DBs are unavailable, you can substitute for a loaded book bag for resistance.
Substitutions
Banded Front Raise; Front Plate Raise, DB Front Raise; Cable Front Raise; DB Overhead Press
Banded Front Raise
Standing upright, place your feet on top of a long resistance band, and hold the loose end with a parallel (palms together) grip. Maintain an extended arm position and raise your arms from beside your torso to shoulder height (arms parallel with the ground). If a pause is prescribed, pause at shoulder height.
These can also be prescribed isometrically as a Banded Front Raise Hold. Set up the same as a traditional Banded Front Raise, but hold the weight or resistance isometrically at shoulder height (arms extended) for the prescribed time.
Substitutions
Front Plate Raise, DB Front Raise, Cable Front Raise; DB Overhead Press
Cable Front Raise
Face a cable setup with a rope handle attached to a low pulley. Standing upright and facing the pulley, hold the rope with hands parallel (palms together, hands on either side of the plate). Maintain an extended arm position and raise the weight from in front of your hips/thighs to roughly face height. Keep constant tension here, and try to avoid resting the weight on your thighs at the bottom. Can also be performed seated.
Substitutions
Banded Front Raise; Front Plate Raise, DB Front Raise, Cable Front Raise; DB Overhead Press
Glute Bridge with Abduction
Lie on floor with feet flat on the ground and a band just above the knees. While maintaining a constant tension on the band, squeeze your butt and drive your foot through the floor, extending until your hips are in line with your torso. Aim to keep your shins near vertical throughout the repetition to better target your glutes. Press yourself the the end of the range of motion, pause for one second and return to the start position.
Substitutions
Glute bridge variations (banded, single leg, etc.); Leg Press variations (especially glute focused, such as wide stance or feet further in front of you); Step Up, Lunge, or Split Squat variations
Glute Bridge Against Band
Lie on floor with feet flat on the ground and a long resistance band hooked around your feet and drawn out across your hips. Squeeze your butt and drive your foot through the floor, extending until your hips are in line with your torso and resisting the band tension. Aim to keep your shins near vertical throughout the repetition to better target your glutes. Press yourself the the end of the range of motion, pause for one second and return to the start position.
Substitutions
Glute bridge variations (banded, single leg, etc.); Leg Press variations (especially glute focused, such as wide stance or feet further in front of you); Step Up, Lunge, or Split Squat variations
Elevated Single Leg Glute Bridge
Lie on floor with feet flat on the ground, with a box, bench, chair, stair or stack of plates in front of you. Extend one leg fully, and place the other foot flat on the elevated surface. Press into the elevated foot to raise the hips. Squeeze your butt and drive your foot through the elevated surface, extending until your hips are in line with your torso. Aim to reach a 90-degree angle at the knee at full hip extension to best target your glutes. Press yourself to the end of the range of motion, pause for one second and return to the start position. The elevated surface will increase the effective range of motion of your repetitions.
Substitutions
Glute bridge variations (banded, single leg, etc.); Leg Press variations (especially glute focused, such as wide stance or feet further in front of you); Step Up, Lunge, or Split Squat variations
Hamstring Curl 21’s
Set up on a hamstring curl machine (seated or lying). 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. These are typically prescribed as 7+7+7 (21s, get it?!), but could be prescribed for different rep ranges.
Substitutions
Banded Hamstring Curls; 2-Up, 1-Down Hamstring Curl; Glute Ham Raise; Romanian Deadlift; Stiff-Leg Deadlift
KB Stiff Leg Sumo Deadlift
Set up with a KB with a wide stance (feet externally rotated) and hands inside of your legs. Hinge at the hip with minimal bend at the knee to get in a pulling position. Tighten the upper back, brace the core, then pull the KB from the ground up to the hips. Think about pushing the feet through the floor while squeezing your glutes and pushing your hips forward, hingeing at the hips. Lower the KB in the same movement pattern.
Substitutions
Sumo KB/DB deadlifts, other Barbell deadlift variations (conventional, trap bar)
DB Stiff Leg Sumo Deadlift
Set up with a wide stance (feet externally rotated) and hands inside of your legs, with a DB standing vertically between your feet. Hinge at the hip with minimal bend at the knee to get in a pulling position. Tighten the upper back, brace the core, then pull the DB from the ground up to the hips. Think about pushing the feet through the floor while squeezing your glutes and pushing your hips forward, hingeing at the hips. Lower the DB in the same movement pattern.
Substitutions
Sumo KB/DB deadlifts, other Barbell deadlift variations (conventional, trap bar)
Banded Stiff Leg Sumo Deadlift
Set up with a wide stance (feet externally rotated) and hands inside of your legs, standing on a long resistance band. Hinge at the hip with minimal bend at the knee to get in a pulling position, and reach down and grab the band. Tighten the upper back, brace the core, then pull the band from the ground up to the hips. Think about pushing the feet through the floor while squeezing your glutes and pushing your hips forward, hingeing at the hips. Lower the band in the same movement pattern, and repeat for the prescribed repetitions.
Substitutions
DB/KB Stiff Leg Sumo Deadlift; Sumo KB/DB Deadlifts, Other Barbell deadlift variations (conventional, trap bar)
Banded Stiff Leg Sumo Good Morning
Set up with a wide stance (feet externally rotated) and hands inside of your legs, with a long resistance band looped around your feet and pulled up over your head and resting on your shoulders/upper back. 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). Return to the start position by pushing the feet through the floor while squeezing your glutes and pushing your hips forward, driving your upper back into the band until you are standing upright again. Repeat for the prescribed repetitions.
Substitutions
Sumo KB/DB deadlifts, other Barbell deadlift variations (conventional, trap bar)
Standing Paloff Press
In a standing position, use a cable machine or a band and bring the handle to the torso. From there, extend your arms out and away from the body. The start position should be difficult to hold, and you should feel resistance as the band/cable try to pull (rotate) you. Your goal throughout the entire range of motion is to keep your hips and shoulders facing square in front of you and resist the rotation.
While maintaining extended arms, bring the handle/band up to roughly nose height with control. Once you reach nose height, lower the handle/band to belly button height with control, then return to starting position (chest height). That is one repetition — repeat until you’ve completed the prescribed number of reps.
Substitutions
DB Windmill, Turkish Getup, Half Turkish Getup, Russian Twist
2-Up, 1-Down Hamstring Curl
For 2-Up, 1-Down Hamstring Curls, set up on a hamstring curl machine (seated or lying). 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. 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. Alt 2-Up, 1-Down Hamstring Curl, as demonstrated in the GIF above).
Substitutions
Banded Hamstring Curls; Hamstring Curl 21’s; Glute Ham Raise; Romanian Deadlift; Stiff-Leg Deadlift
Banded Single Leg Hamsting Curl
Set up sitting on a stable surface (e.g. bench or chair), with a long resistance band setup to a low anchor in front of you. 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. Starting with a straight leg, lift your banded foot up off the ground by 1-3″, and begin performing your hamstring curls by actively squeezing your hamstring, resisting the band, and driving your heel back, without moving your upper leg at all. Once you reach a full contraction, pause momentarily to avoid any rebound off the band’s elasticity, and return to the start position with control.
Substitutions
Standing Banded Hamstring Curls; Hamstring Curl 21’s; 2-Up, 1-Down Hamstring Curl; Glute Ham Raise; Romanian Deadlift; Stiff-Leg Deadlift
Standing Single Leg Hamsting Curl
Standing upright with a long resistance band setup to a low anchor in front of you. 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. Starting with as straight of a leg as possible begin performing your hamstring curls by actively squeezing your hamstring, resisting the band, and driving your heel back, without moving your upper leg at all. Once you reach a full contraction, pause momentarily to avoid any rebound off the band’s elasticity, and return to the start position with control.
Substitutions
Prone Banded Hamstring Curls; Hamstring Curl 21’s; 2-Up, 1-Down Hamstring Curl; Glute Ham Raise; Romanian Deadlift; Stiff-Leg Deadlift
Prone Single Leg Banded Hamstring Curl
Setup a long resistance band to a low anchor, and loop the free end of the band around one ankle. Then, lie on a bench (or on the floor) in front of and facing away from the band. 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. Starting with as straight of a leg as possible, begin performing your hamstring curls by actively squeezing your hamstring, resisting the band, and driving your heel back, without moving your upper leg at all. Once you reach a full contraction, pause momentarily to avoid any rebound off the band’s elasticity, and return to the start position with control.
Substitutions
Standing Single Leg Banded Hamstring Curls; Hamstring Curl 21’s; 2-Up, 1-Down Hamstring Curl; Glute Ham Raise; Romanian Deadlift; Stiff-Leg Deadlift
Prone Banded Hamstring Curl
Setup a long resistance band to a low anchor, and loop the free end of the band around both ankles. Then, lie on a bench (or on the floor) in front of and facing away from the band. Ensure you are set up far enough away from the anchor so that there is tension on the band when your legs are fully extended. Starting with your legs as straight as as possible, begin performing your hamstring curls by actively squeezing your hamstrings, resisting the band, and driving your heels back, without moving your upper legs at all. Once you reach a full contraction, pause momentarily to avoid any rebound off the band’s elasticity, and return to the start position with control.
Substitutions
Standing Single Leg Banded Hamstring Curls; Hamstring Curl 21’s; 2-Up, 1-Down Hamstring Curl; Glute Ham Raise; Romanian Deadlift; Stiff-Leg Deadlift
Swiss Ball Hamstring Curl
Lying on the ground with a swiss ball at your feet, set up with your heels on the ball and your legs fully extended. Bridge up by squeezing your glutes until you are in a straight line, from shoulders to hips to knees to ankles. 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. Perform these with a slow and controlled tempo for the prescribed reps.
Substitutions
Banded Hamstring Curls; 2-Up, 1-Down Hamstring Curl; Hamstring Curl 21’s; Glute Ham Raise; Romanian Deadlift; Stiff-Leg Deadlift
Hanging Knee Tuck
Hanging from a pull-up bar, raise your knees until your quads are parallel with the floor, then lower them to the floor again. 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.
This is an intermediate and fairly challenging movement. To scale easier, perform on a Captain’s Chair rather than hanging from a pull-up bar. To scale harder, perform with extended legs.
Substitutions
Hanging Leg Raises; Hollow Body Holds; Barbell or Ab-Wheel Rollouts; Planks; Sit-up/Crunch variations; Other Abdominal Flexion movements.
Captain’s Chair Knee Tuck
Setting up supporting your bodyweight in a Captain’s Chair (feet off the ground), raise your knees until your quads are parallel with the floor, then lower them to the floor again. Throughout the repetition, aim to maintain a tucked rib cage, allowing your abs to control the movement.
To scale to a more challenging intermediate variation, perform Hanging Knee Tucks on a pull-up bar. To scale to the most challenging advanced variation, perform Hanging Leg Raises from a pull-up bar with extended legs.
Substitutions
Other Knee/Leg Raises; Hollow Body Holds; Barbell or Ab-Wheel Rollouts; Planks; Sit-up/Crunch variations; Other Abdominal Flexion movements.
Modified (Novice) Hollow Body Hold
Laying on your back, keep your arms down at your sides and extend your legs. Place one foot flat on the floor (bending that leg at the knee and hip). Press the low back into the floor and raise your extended leg ~3-6 inches off the floor, while also lifting your head off the floor and keeping a tucked chin. Maintain tension in your core and brace your abs. Focus on keeping your ribs tucked down and continue pressing the low back into the floor. Hold the position for the total prescribed time (e.g. 20 seconds), or if prescribed as reps (e.g. 3 sets of 6 reps), hold the position for 2-3 seconds for each repetition before returning to the floor. Alternate legs each set.
Option to scale up by to the modified (intermediate) variation by keeping your hands down by your side rather than overhead. Or, perform the traditional (advanced) variation with arms extended overhead, lifting both arms and feet at the same time.
Substitutions
Other Modified Hollow Body Hold; Hollow Body Rocks; Plank; Birddogs; V-situps; Deadbugs;
Modified (Intermediate) Hollow Body Hold
Laying on your back, keep your arms down at your sides and extend your legs. Engage your abs while pressing your low back into the floor, and hover your feet and hands ~6 inches over the floor. Maintain tension in your core and brace your abs. Focus on keeping your ribs tucked down and continue pressing the low back into the floor. Hold the position for the total prescribed time (e.g. 20 seconds), or if prescribed as reps (e.g. 3 sets of 6 reps), hold the position for 2-3 seconds for each repetition before returning to the floor.
Option to scale down to an easier variation of 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. Or, perform the traditional (advanced) variation with arms extended overhead, lifting both arms and feet at the same time.
Substitutions
Modified Hollow Body Hold; Hollow Body Rocks; Plank; Birddogs; V-situps; Deadbugs;
Hollow Body Rock
Laying on your back, raise arms overhead and extend your legs and feet. Engage your abs while pressing your low back into the floor, and hover your feet and hands ~6 inches over the floor. Maintain tension in your core and brace your abs. Focus on keeping your ribs tucked down and maintaining your hollow body position throughout the motion while rocking back and forth.
Option to scale down by using the modified variation by tucking your knees and holding them to your chest while performing your rocks.
Substitutions
Hollow Body Hold; Modified Hollow Body Rocks; Plank; Birddogs; V-situps; Deadbugs;
Modified Hollow Body Rock
Laying on your back, tuck your knees and hold them to your chest. Engage your abs while pressing your low back into the floor, and begin your rocks. Maintain tension in your core and brace your abs. Focus on keeping your ribs tucked down and maintaining your hollow body position throughout the motion while rocking back and forth.
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.
Substitutions
Hollow Body Hold; Hollow Body Rocks; Plank; Birddogs; V-situps; Deadbugs;
Wide Grip Lat Pull Downs
On cable pulldown machine, choose a long handle, and grab with a grip that is noticeably wider than your shoulder width. Keeping your torso upright, chest tall, and elbows pointed down, squeeze the lats/armpits and lower the handle to below your chin. Try to tuck your elbows in towards your ribs as you pull the bar down, better engaging your lats. Perform these with an overhand grip unless specified otherwise, such as neutral grip or supinated (underhand) grip.
Substitutions
Lat Pull Over (DB or Cable); Vertical Pulling movements (Pull Ups, Chin Ups); Horizontal Pulling movements (DB Rows, Barbell Rows, Inverted Rows, Chest Supported Rows, etc.); Any other back or lat focused exercises.
Banded Tricep Pushdowns
Set up a band in a high anchor or overhead position. 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. There should be tension on the band at this height. Without moving your upper arm, contract your triceps and hinge at the elbow, pressing down in a controlled manner until your arms are straight and elbows extended. 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.
Substitutions
Cable Tricep Pushdowns; Skullcrushers; OH Tricep Extension; Dips; Any other tricep exercises
Single Arm Plank
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. Lift your hips off the ground, and maintain neutral spine by tucking the ribs and squeezing the glutes and abdominals. You should have a straight line from heels to knees to hips to shoulders. Maintain that position for prescribed amount of time, performing only on one side per set (alternating arms with each passing set). If the prescribed time is too long for your current strength, consider modifying by dropping your point of contact from the balls of your feet, to your knees.
Substitutions
Hanging Leg Raises; Bear Crawls; Side Plank; L-Sit
Lateral Walking Plank
Set up in a pushup position with hands and balls of your feet on the ground. Lift your hips off the ground, and maintain a neutral spine by tucking the ribs and squeezing the glutes and abdominals. You should have a straight line from heels to knees to hips to shoulders.
Here comes the fun part: using your opposite side hand and leg, move 3-6″ in one direction. If you’re moving to the right, then take your right hand and your left leg, and shift them both to the right while your other hand/leg remain planted. Then, move the remaining two appendages (left hand and right leg) to follow suit. Repeat for the prescribed time or reps, moving back and forth if space is limited.
Substitutions
Hanging Leg Raises; Bear Crawls; Side Plank; L-Sit
Low-to-High Plank
Set up in a pushup position with forearms and balls of your feet on the ground. Lift your hips off the ground, and maintain a neutral spine by tucking the ribs and squeezing the glutes and abdominals. You should have a straight line from heels to knees to hips to shoulders. Now that you are in position, transition from forearm to hand on one side, followed by the other — you’re now in High Plank. Repeat in reverse, moving one arm then the other from hand to forearm back to Low Plank. Continue in a deliberate and controlled manner for the prescribed time, doing your best to avoid any excessive tipping or rotating.
Substitutions
Hanging Leg Raises; Bear Crawls; Side Plank; L-Sit
Modified Plank Shoulder Taps
Set up in a modified pushup position with hands and knees on the ground. Lift your hips off the ground, and maintain a neutral spine by tucking the ribs and squeezing the glutes and abdominals. You should have a straight line from knees to hips to shoulders. Now that you’re in your modified 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. Replace that hand to the ground, then repeat on the other side. 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. This exercise can be scaled harder by raising from your knees to your feet, in a regular Plank Shoulder Taps variation.
Substitutions
Hanging Leg Raises; Bear Crawls; Side Plank; L-Sit
Plank Pull Across
Set up in a pushup position with hands and balls of your feet on the ground, with a light DB, KB, or other small object (e.g. Shaker Cup from the GIF) by one hand. Lift your hips off the ground, and maintain a neutral spine by tucking the ribs and squeezing the glutes and abdominals. You should have a straight line from heels to knees to hips to shoulders. Now that you’re in your high plank position, reach across your body with whichever hand is further from the implement, and place it behind where that hand would be set when you return to high plank. Repeat with the other hand, bringing the implement back to it’s starting point. Continue alternating sides for the prescribed duration or repetitions.
Substitutions
Hanging Leg Raises; Bear Crawls; Side Plank; L-Sit
Plank Shoulder Taps
Set up in a pushup position with hands and balls of your feet on the ground. Lift your hips off the ground, and maintain a neutral spine by tucking the ribs and squeezing the glutes and abdominals. You should have a straight line from heels to knees to hips to shoulders. Now that you’re 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. Replace that hand to the ground, then repeat on the other side. 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.
Substitutions
Hanging Leg Raises; Bear Crawls; Side Plank; L-Sit
Modified (Knees Down) Plank
Set up in a modified pushup position with forearms and knees on the ground. Lift your hips off the ground, and maintain a neutral spine by tucking the ribs and squeezing the glutes and abdominals. You should have a straight line from knees to hips to shoulders. Maintain this position for the prescribed time. Can be scaled harder by switching your point of contact from your knees to the balls of your feet.
Substitutions
Hanging Leg Raises; Bear Crawls; Side Plank; L-Sit
KB Romanian Deadlifts
Start standing upright with a single KB in both hands, and feet roughly hip width apart. Begin the rep by reaching your hips back while allowing your torso to tip forward, focusing on maintaining a strong and rigid trunk as you descend. Continue descending until you feel a light to moderate stretch in your hamstrings and/or glutes. Then, return to the start position by driving your hips forward and squeezing your glutes.
Try to maintain constant tension throughout the set, not resting the DBs until all reps are completed. Can also be performed holding a one kettlebell in each hand, or a pair of DBs instead.
Substitutions
Barbell RDLs, Split Stance RDL, Hamstring Curls
Toes Elevated DB Romanian Deadlifts
Start standing upright with a dumbbell in each hand, and feet roughly hip width apart. Standing in front of a weight plate or similar, aim to elevate your toes by 1-3″. Begin the rep by reaching your hips back while allowing your torso to tip forward, focusing on maintaining a strong and rigid trunk as you descend. Continue descending until you feel a light to moderate stretch in your hamstrings and/or glutes. Then, return to the start position by driving your hips forward and squeezing your glutes. 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.
Substitutions
Barbell RDLs, Split Stance RDL, Hamstring Curls
KB Stiff-Leg Deadlifts
Set up in a conventional deadlift position, with a kettlebell between your feet. 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. Grab the kettlebell with both hands, and return to a standing position by pushing your hips forward and driving your shoulders back. Repeat for the prescribed repetitions. Your hips should remain at the same height through the entire repetition.
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. 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.
Substitutions
Romanian Deadlifts, Good Mornings, Reverse Hypers
Banded Tricep Kickback
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. Hold the band with one hand, pointing your elbow directly behind you so that your humerus (upper arm) is parallel to the floor and positioned behind your torso). Contract your tricep and push the band back to straighten the arm. Pause and flex your tricep while holding the position at the top, then return to the start position and repeat. Can also be performed with a cable & rope attachment (or a band) rather than a DB.
Substitutions
DB Tricep Kickbacks; Bench Dips; Tricep Push Down; Skullcrushers
Single Arm DB Upright Row
Stand up straight and hold a dumbbell in one arm, with the weight in front of the thighs. Squeeze your delt and lift the weight up toward the chin, leading with the elbow and keeping the weight close to the body. Stop at parallel and return to the start position. Repeat for the prescribed repetitions, then repeat on the other arm.
Substitutions
Front Plate Raise, Cable lateral raise; Overhead Pressing variations; any other shoulder exercises
Cable Upright Row
Set up at a cable machine with the pullet in a low position, using a straight or EZ-bar attachment. Grab the attachment with both hands, and stand upright, with arms down and the weight in front of the thighs. Lift the weight straight up toward the chin, leading with the elbows and keeping the weight close to the body. Stop at parallel and return to the start position. Repeat for the prescribed repetitions.
Substitutions
Front Plate Raise, Cable lateral raise; Overhead Pressing variations; any other shoulder exercises
Single Arm Cable Upright Row
Set up at a cable machine with the pullet in a low position, using a single handle attachment. Grab the attachment with one hand, and stand upright, with arm down and the weight in front of the thighs. Lift the weight straight up toward the chin, leading with the elbow and keeping the weight close to the body. Stop at parallel and return to the start position. Repeat for the prescribed repetitions, then repeat on the other arm.
Substitutions
Front Plate Raise, Cable lateral raise; Overhead Pressing variations; any other shoulder exercises
Banded Upright Row
Stand up straight, with a long resistance band looped around your feet and holding the loose end with both hands. Start with your arms down in front of your thighs. Lift the band straight up toward the chin, leading with the elbows and keeping the band close to the body. Stop at parallel and return to the start position. Repeat for the prescribed repetitions.
Substitutions
Front Plate Raise, Cable lateral raise; Overhead Pressing variations; any other shoulder exercises
Single Arm Banded Upright Row
Stand up straight, with a long resistance band looped around your feet and holding the loose end with one hand. Start with your arm down in front of your thighs. Lift the band straight up toward your shoulder, leading with the elbows and keeping the band close to the body. Stop at parallel and return to the start position. Repeat for the prescribed repetitions, then repeat on the other arm.
Substitutions
Front Plate Raise, Cable lateral raise; Overhead Pressing variations; any other shoulder exercises
Alternating V-Ups
Laying on your back, raise arms overhead and extend hands and feet, creating a starfish position. Pressing your low back into the ground, contract your abdominal and oblique muscles and crunch while bringing opposite hand and foot together (i.e. left arm and right leg; or right arm and left leg). Lower back to the ground with control, and repeat on the other side, continuing until you’ve completed the prescribed repetitions.
Substitutions
Hollow Body variations; Planks; Birddogs; Dead Bugs
V-Sit In-and-Out
Sitting on your butt with your knees bent and arms to your side, 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). While holding this engaged trunk/core position, extend your legs out in front of you while spreading your arms wide, then bring your knees to your chest as your wrap your arms forward around your knees. Legs and arms go out at the same time, then legs and arms come in at the same time. Repeat for the prescribed repetitions or duration. Can also be scaled to a modified version by keeping your hands on the ground, extending and drawing in your legs for the prescribed reps/time.
Substitutions
Modified V-Sit In-and-Out; Hollow Body variations; Planks; Birddogs; Dead Bugs
V-Sit In-and-Out Modified
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). While holding this engaged trunk/core position, extend your legs out in front of you, then returning your knees to your chest.
Substitutions
Hollow Body variations; Planks; Birddogs; Dead Bugs
V-Sit Hold
Laying on your back, raise arms overhead and extend hands and feet, creating a starfish position. 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. Hold for the prescribed duration, then lower back to the ground with control. 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.
Substitutions
Hollow Body variations; Planks; Birddogs; Dead Bugs
V-Sit Hold Modified
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. Contract your abdominal muscles and crunch while bringing your torso upright (between 45-degrees and vertical), lifting your feet off the ground with a bend in the knees, and reaching your arms down towards your ankles. Hold for the prescribed duration, then lower back to the ground with control. This variation can be scaled harder by extending your legs further.
Substitutions
Hollow Body variations; Planks; Birddogs; Dead Bugs
Low-to-High Wood Chop
In a standing position, set up a band in a low position. This can also be performed on a cable machine using a rope attachment and a low pulley position. Stand a few feet away from the anchor, facing sideways, orienting yourself 90-degrees from the resistance. Grab the band (or rope) with a double overhand grip. 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).
Unlike any type of oblique twist (where you actively are rotating your torso), our goal with these is anti-rotation, similar to a Paloff Press. With that in mind, we want to think about keeping our entire torso square, with our shoulders in line with our hips. 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.
Substitutions
Paloff Press, DB Windmill, Turkish Getup, Half Turkish Getup, Russian Twist
Half Kneeling High-to-Low Wood Chop
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. Take a half kneeling position (with your foot closest to the anchor flat on the floor, and your far side knee down). Grab the band with a double overhand grip. 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).
Unlike any type of oblique twist (where you actively are rotating your torso), our goal with these is anti-rotation, similar to a Paloff Press. With that in mind, we want to think about keeping our entire torso square, with our shoulders in line with our hips. Focus on minimizing movement of your trunk, allowing your shoulders and arms to pull the band and using your trunk to resist any rotation or twisting of the torso while the band tries to pull you towards the anchor.
This movement can also be performed on a cable machine using a rope attachment.
Substitutions
Paloff Press, DB Windmill, Turkish Getup, Half Turkish Getup, Russian Twist
Modified Side Plank
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. Place your forearm on the ground with your elbow directly under your shoulder, then raise your hips off the ground. Aim to maintain a neutral spine and maintain that straight line from your shoulders through your head. Hold that position for prescribed amount of time. Can be further scaled easier by raising from your forearm up to your hand (with a straight arm and locked elbow).
Substitutions
Plank, Windmills, Turkish Getups, Suitcase Carries
Side Plank Raise
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. Place your forearm on the ground with your elbow directly under your shoulder, then raise your hips off the ground. Aim to maintain a neutral spine and maintain that straight line from your shoulders through your head. Hold that position for 2-3 seconds (unless explicitly prescribed), then lower your hips back to the ground — that’s 1 rep. Repeat for the prescribed number of repetitions.
Can be scaled easier by bending your knees 90-degrees, shortening the length between contact points (from feet-to-forearm to knees-to-forearms). Can be further scaled easier by raising from your forearm up to your hand (with a straight arm and locked elbow). Can be scaled harder by elevating your feet on a bench or unstable surface (bosu ball, TRX, etc.).
Substitutions
Plank, Windmills, Turkish Getups, Suitcase Carries
Modified Side Plank Raise
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. Place your forearm on the ground with your elbow directly under your shoulder, then raise your hips off the ground. Aim to maintain a neutral spine and maintain that straight line from your shoulders through your head. Hold that position for 2-3 seconds (unless explicitly prescribed), then lower your hips back to the ground — that’s 1 rep. Repeat for the prescribed number of repetitions. Can be further scaled easier by raising from your forearm up to your hand (with a straight arm and locked elbow).
Substitutions
Plank, Windmills, Turkish Getups, Suitcase Carries
One Arm Plank to Side Plank
Set up on the floor with a light dumbbell, shaker cup, or other small implement by one of your hands. Keep your legs extended and palms pressed down into the floor, then raise your hips and hold a high plank position. 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. Lower the weight back to the ground with control, then repeat for the prescribed repetitions.
Substitutions
Side Plank; Paloff Press Wood Chops; KB Windmills; Turkish Getups; Suitcase Carries
Raise Your Heart Rate
Raise your heart rate and warm up your body for your session with some light cardio. The goal here is to start your workout with some general movement, and get a little sweaty and breathy before we move onto our heavier lifts for the day. Walk, jog, skip, bike, row, elliptical… If it makes you breathe a little harder, it’s fair game!
High-to-Low Cable Flyes
Set up in a cable rack with a single handle attachment anchored at the high position. With a handle in each hand, step forward so there is some tension in each arm. 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. Then with control, return them to their starting position.
This movement can be performed in a number of different planes, (high-to-low, parallel, and low-to-high, labeled from where the pulley is set to where your hands finish the movement). If no plane is specified, perform the variation most comfortable for you.
Substitutions
Single Arm Banded Flyes; DB Flyes; Incline DB / Barbell Bench Press; Push-ups; Pec Deck Machine
Low-to-High Cable Flyes
Set up in a cable rack with a single handle attachment anchored at the low position. With a handle in each hand, step forward so there is some tension in each arm. 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. Then with control, return them to their starting position.
This movement can be performed in a number of different planes, (high-to-low, parallel, and low-to-high, labeled from where the pulley is set to where your hands finish the movement). If no plane is specified, perform the variation most comfortable for you.
Substitutions
Single Arm Banded Flyes; DB Flyes; Incline DB / Barbell Bench Press; Push-ups; Pec Deck Machine
Banded Pull-Throughs
Set up a band to a low anchor. Standing with your back to the anchor, straddle the band, and pull the handles through your legs and lockout the hips by squeezing your glutes. 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. Repeat for the prescribed repetitions.
Substitutions
Hip thrusts, Glute Kickback, Back Extensions (shoulders rounded)
Ab Rollouts
Demo Here
Set up on your knees with your hands on an ab wheel. Start in a kneeling position with enough room to extend forward. Engage your abs by tucking your ribcage down, then initiate by pushing the wheel forward away from your thighs while maintaining a neutral pelvis. Control the speed and distance the roller travels by engaging the core. You should feel a light stretch in the abdominals. Keep ribs down and glutes tucked, being sure not to get into a hyperextended spine position. Attach a band to the handles and fixed to an anchor behind you to scale this movement easier, and a band to the bar fixed to an anchor in front of you to scale this movement harder.
Substitutions
Planks; Hanging Leg Raises; L-Sit; Sit-Ups; Cable Crunches; Any other abdominal flexion exercise
Banded Bird Dog Row
Start in a quadruped position, with a band anchored to a low position in front of you. Tuck the ribs and the hips, ensuring you do not hyperextend the spine. Extend one arm out in front of you, and grab the band with one hand — ensuring there is tension on the band at full extension. At the same time, extend the opposite leg out behind you while maintaining a neutral spine. Row the band in towards your shoulder as you engage your abs to pull the knee of your elevated leg until it is back under your hips, holding here for 1-2 seconds unless explicitly prescribed. Return to the starting position. Continue for the prescribed repetitions, then switch to the opposite arm/opposite leg.
Substitutions
DB Bird Dog Row
Start in a quadruped position on a bench holding a dumbbell in one hand. Tuck the ribs and the hips, ensuring you do not hyperextend the spine. Extend one arm down to your side and grab the DB with one hand – at the same time, extend the opposite leg out behind you while maintaining a neutral spine. Row the DB (thinking about driving your elbow back) while maintaining your extended leg, and keeping your torso as neutral as possible. Return to the starting position. Continue for the prescribed repetitions, then switch to the opposite arm/opposite leg.
Substitutions
Cable Bird Dog Row
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. Tuck the ribs and the hips, ensuring you do not hyperextend the spine. Extend one arm out in front of you, and grab the handle with one hand. Ensure you are far enough away from the machine so that there is tension on the cable at full extension. At the same time, extend the opposite leg out behind you while maintaining a neutral spine. Row the handle in towards your shoulder as you engage your abs to pull the knee of your elevated leg until it is back under your hips, holding here for 1-2 seconds unless explicitly prescribed. Return to the starting position. Continue for the prescribed repetitions, then switch to the opposite arm/opposite leg.
Substitutions
Incline Bench Press
Set up on an incline bench in a squat rack, or use a fixed incline bench press rack. If possible, set your adjustable back to a low angle, roughly 15- or 30-degrees (this is usually the first or second notch), as well as adjust the seat so that the front is elevated. Ensure that when seated, your eyes are below the foot-end of the barbell. Keep your head, shoulders, and butt on the bench and your feet on the floor. Unrack the barbell, and pull it out until it is over your shoulders. Bench Press the bar by bringing it down towards your chest (arms roughly 45-degrees from your torso), then returning to lockout. 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.
Substitutions
Incline Barbell Bench Press; Pushups; and Cable Crossover variations
Calf Raise on Leg Press
Set up on a leg press machine, with your feet near the bottom of the platform, and the balls of your feet firmly pressed into the platform. If possible, keep the safety racks engaged. Contract your calves and push the weight rack away from you by extending at the ankles. Hold for a moment at the top. Then, lower yourself down so that your heels reach below the platform and you feel a light (but not painful) stretch in your calves.
Substitutions
Calf Extensions in Leg Press; Calf Raises in Hack Squat; Seated Calf Raise Machine
Calf Raise on Machine
Set up on a calf raise machine (standing, seated, or donkey – whichever is available), with your feet near the bottom of the platform, and the balls of your feet firmly pressed into the platform. If possible, keep the safety racks engaged. Contract your calves and extend at the ankles, raising up to your tip-toes. Hold for a moment at the top. Then, lower yourself down so that your heels reach below the platform and you feel a light (but not painful) stretch in your calves.
Substitutions
Calf Extensions in Leg Press; Calf Raises in Hack Squat; Seated Calf Raise Machine
Quadruped Banded Shoulder Abduction
Setting up on the ground in a quadruped position, loop a small elastic rubber or fabric band around your wrists. While keeping your trunk neutral, take one hand and resist the band by tapping 6-12″ outside of shoulder width apart. 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.
Substitutions
Band Pullaparts; Scap Wall Walks; Rear Delt Flyes;
Modified (Hands Elevated) Plank
Set up in a modified pushup position with feet on the ground and hands on a stable, elevated surface (a box, bench, stairs, etc. work well here). Lift your hips off the ground, and maintain a neutral spine by tucking the ribs and squeezing the glutes and abdominals. You should have a straight line from knees to hips to shoulders. Maintain this position for the prescribed time. Can be scaled harder by switching your point of contact from your knees to the balls of your feet.
Substitutions
Hanging Leg Raises; Bear Crawls; Side Plank; L-Sit
Modified High Plank
Set up in a modified pushup position with hands and knees on the ground. Lift your hips off the ground, and maintain a neutral spine by tucking the ribs and squeezing the glutes and abdominals. You should have a straight line from knees to hips to shoulders. Maintain this position for the prescribed time. Can be scaled harder by switching your point of contact from your knees to the balls of your feet.
Substitutions
Hanging Leg Raises; Bear Crawls; Side Plank; L-Sit
Squat with Safety Bar
Place a Safety Bar in the rack, at roughly the same height as your regular squat rack height (some adjustment may be necessary). Place the bar on your traps. Lift the bar up straight out of the squat rack, and step back in a few steady, stable steps. 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. 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. From there, squat back up until you are fully upright. Breathe, brace your core, and repeat.
Substitutions
Barbell squat variations (low bar squat, high bar squat, front squat, safety bar or other specialty barbell variations); Other compound lower body exercises (Belt Squats, Leg Press, Hack Squat Machines, etc.)
Trap Bar Deadlift
Set up a trap bar on a deadlift platform or other area with clear space. Many trap bars are reversible, with a pair of handles that protrude from the regular height of the barbell, as well as another pair of handles that are in line with the weights. If your bar has multiple grip options like this, we recommend setting the barbell so that the handles are lowest to the ground, allowing for the longer range of motion. Loaded with full size plates if possible, approach or step into the barbell so that your midfoot (aim for you mid-shoelaces) lines up with the center of the weights. Lower into your start position by reaching down with your arms straight down, hinging at the hip, and bending slightly at the knee. At the start of the pull, you will likely find that you have slightly lower hips and a bit more knee angle than a conventional deadlift (where your hips tend to be higher). This will incorporate your quads more, as your hands and straight barbell no longer have to navigate around your shins. Tighten the upper back, brace the core, then pull the bar from the ground up to lockout. Think about pushing the feet through the floor while keeping the barbell as close to your body as possible. Lower the weight with control, allowing the bar to reset completely on the ground before taking your next rep.
Substitutions
Banded Deadlift; Barbell deadlift variations (conventional, sumo, trap bar); Other posterior chain compound exercises (Good Mornings, Romanian Deadlifts, Stiff- leg Deadlifts)
Suitcase Deadlifts
Start standing upright with a single KB beside one foot, and feet roughly hip width apart. Begin the rep by pushing your hips back , bending at the knee, and allowing your torso to tip forward, focusing on maintaining a strong and rigid trunk as you descend. Continue descending until you can reach the KB with your closest hand. Then, stand up with the weight, ensuring to maintain a strong, square torso. The asymmetric loading of this movement will try to pull your body out of position in lateral flexion. 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. Repeat for the prescribed repetitions, lowering with control and touching the ground softly, then repeat on the other side.
Substitutions
Barbell RDLs, Split Stance RDL, Hamstring Curls
Plank with Alt Single Leg Hip Extension
In pushup position with forearms on the ground, maintain neutral spine by tucking the ribs and squeezing the glutes and abdominals. Once stable, raise one leg off the ground 12-24″ (pausing if prescribed), without allowing the rest of your body to move. Return the elevated leg back to the ground, then perform on the other leg. Alternate for the prescribed repetitions.
Substitutions
Regular Plank; Hanging Leg Raises; Bear Crawls; Side Plank; L-Sit
Plank with Alt Single Leg Hip Abduction
In pushup position with forearms on the ground, maintain neutral spine by tucking the ribs and squeezing the glutes and abdominals. Once stable, raise one leg off the ground and abduct (move away from the midline of your body), tapping the ground roughly 8-12″ away from your starting position without allowing the rest of your body to move. Return the abducted leg back to your starting position, then perform on the other leg. Alternate for the prescribed repetitions.
Substitutions
Regular Plank; Hanging Leg Raises; Bear Crawls; Side Plank; L-Sit
Glute Bridge with Adduction
Lie on floor with feet flat on the ground and place a small block, foam roller, rolled towel, or similar object between your knees. While maintaining a constant tension on the object, squeeze your butt and drive your foot through the floor, extending until your hips are in line with your torso. Aim to keep your shins near vertical throughout the repetition to better target your glutes. Press yourself the the end of the range of motion, pause for one second and return to the start position.
Substitutions
Goblet Squat with Adduction; Side Lying Single Leg Adduction; Cossack Squats; Glute bridge variations (banded, single leg, etc.); Leg Press variations (especially glute focused, such as wide stance or feet further in front of you); Step Up, Lunge, or Split Squat variations
DB Isometric Lateral Raise
With a dumbbell in each hand and a slight bend in the elbow, lift 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. 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.
Substitutions
Banded Lateral Raise; Prone Incline DB Lateral Raise; Prone Incline Y-Raise; Cable Lateral Raise; Overhead Pressing variations; any other shoulder exercises
Cable Hammer Curl
Set up in front of a cable machine with the pulley in the lowest position, with a rope handle attached. Grab each end of the rope with one hand, keeping your palms facing one another. Perform curls for the prescribed reps, including any noted tempo (pausing at the top of the curl, if prescribed).
Substitutions
Barbell Curl; EZ Bar Curls; DB Curls; Hammer Curls; Machine Curls; Any other bicep variation
Prone Incline Rear Delt Flyes
Set up an adjustable bench with a 30-45 degree angle. With a dumbbell in each hand, approach the bench in a prone (face down) position, with your torso supported by the bench so that you cannot move at the waist. Holding your DBs in an overhand position, drive your arms back at a roughly 45ish degree angle away from your torso. Think about driving your pinkies and elbows back and out to initiate the movement. Pause at the top or perform any tempo as prescribed. Control the weight on the way back to the bottom.
Substitutions
ITWY, Band Pull Aparts, Face Pulls
High Incline Cable OHP
Set up an adjustable bench at a high incline (~60-80 degrees) facing away from a dual cable machine. Set the anchor on the lowest setting and connect handles. To find the starting position, grab both handles and bring them into an overhead press start position (arms bent, out to the side, but elbows slightly forward). Drive the cables up and together, slowly lowering on the way down. If this setup is impractical or unavailable, we suggest swapping for Machine Shoulder Press, Seated DB OHP, or Seated Cable OHP.
Substitutions
Seated DB OHP; Standing DB OHP; Barbell OHP; Viking or Landmine Press; Machine Shoulder/OHP; Front Plate Raise
Renegade Row
Grab a pair of dumbbells and set up in a high plank position, with the hands holding each dumbbell. Begin with a push up, then row one dumbbell and then the next. Can also be performed as alternating (push up, row with one arm, push up, row with other arm), performed as prescribed repetitions per side.
Substitutions
Devils Press; KB Swing; Burpee; Jumping Jacks; Barbell Thruster; Jumprope
DB Thruster
In standing position rest two dumbbells on your shoulders, palms facing one another. Squat down to parallel, and return to standing pushing through the floor and raising the dumbbells overhead at the end of the movement. Lower the dumbbells to continue into the next rep.
Substitutions
KB Swing; Jumprope; Goblet Squat; Barbell Thruster; DB Romanian Deadlifts
Cross Body Cable Tricep Extension
Stand upright in front of a cable machine, with the anchors set in a high position. Grab each handle (or the ball & carabiner attachment from each handle) with the opposite hand, so that the cable is pulled ~45-degrees from the anchor to your sternum. Keeping your elbows at your side and with a very slight downward angle of your torso and internal rotation of your arms, flex your triceps and extend your arms away from your body, allowing the cables to cross into an ‘X’ shape at extension. 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.
Devils Press
Begin with 2 matching dumbbells on the ground. Lower down to the ground, grab the dumbells and perform a burpee where your chest touches the floor. Next, jump your feet back in, and raise both dumbbells overhead, finishing with both arms locked out overhead and body at full extension.
Russian Twist
In a seated V position (torso reclined back 45-degress, butt and feet on the floor), take a moderate weight and, with control, bring the weight from side to side, lightly tapping the floor on either side of your hips. Aim for slow controlled movements – the slower, the more challenging (and the better!). Perform for the prescribed time or reps. Can also be performed bodyweight to scale easier, or with feet elevated to scale harder.
DB Stiff Leg Sumo Deadlift
Set up in a conventional deadlift position, with a dumbbell in each hand. 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. Return to a standing position by pushing your hips forward and driving your shoulders back. Repeat for the prescribed repetitions. Your hips should remain at the same height through the entire repetition.
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. 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.
Substitutions
Sumo KB/DB deadlifts, other Barbell deadlift variations (conventional, trap bar)
KB Swing
Hold the kettlebell with both hands, hanging between the legs. Keep a slight bend in your knees and hinge at the hip to swing the weight back through the legs. Find some momentum to stand and swing the kettlebell out in front of your body up to shoulder height.
Substitutions
DB Thruster; Jumprope; Goblet Squat; Barbell Thruster; DB Romanian Deadlifts
Cross Body Single Arm Cable Tricep Ext
Stand upright in front of a cable machine, facing 90-degrees away from the cable and the anchor set in a high position. Grab the handle (or the ball & carabiner attachment from the handle) with the opposite hand, so that the cable is pulled ~45-degrees from the anchor to your sternum. Keeping your elbows to the side of your torso, flex your triceps and extend your arms away from your body. 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. Repeat for the prescribed repetitions, then perform on the other side to complete your set.
Prone Incline Rear Delt Flyes
Perform these lying face down on an Incline bench. Start with your arms down by your side, then raise them out at a ~45-60 degree angle down and away from your body. Focus on driving your elbows up and your pinkies out towards the wall. Pause at the top of your rep if prescribed, otherwise lower back down to start position with control. Repeat for the prescribed number of repetitions, then rest.
Back Extensions (Glute Focused)
Set up on a Glute Ham Developer, lying face down. Keep your legs straight and engage your glutes as you lift your torso toward the ceiling, squeezing your glutes at the top of the movement. Slowly lower your torso back down and repeat for the prescribed number of repetitions. If it helps to increase sensation, you can try rounding your upper back to help focus on driving your hips into the pad and reaching extension by squeezing your glutes, rather than extending at the lower back.
3-Position Bodyweight Tricep Burnout
This is a three-exercise giant set, intended to be performed continuously with no rest in between exercises. Start by performing Bench Dips for the prescribed reps/time, then immediately perform Bodyweight Tricep Extensions for the prescribed reps/time, followed by Close Grip Push-Ups for the prescribed reps/time. Once you’ve completed one round of each exercises, you can then rest (or move onto the next exercise). If you are unable to perform more than 5 Close Grip Push-Ups, we suggest performing as modified (knees down, or hands elevated) to achieve the prescribed reps. If substituting away from this burnout for another tricep variation, aim to complete in sets of 15+ reps, and pushing to technical failure.
You can perform this 3-Position Tricep Burnout with any number of variations, but we recommend picking 3 exercises with different tricep (humerus) positions relative to your torso. Start with something in front of your torso (e.g. Banded Tricep Pushdowns or Skullcrushers), then something overhead (e.g. Banded, DB, Cables or EZ Bar OH Extension), then something behind your torso (e.g. Bench Dips or Tricep Kickbacks).
Reverse Hack Squat
To perform a reverse hack squat, stand on the platform of a hack squat machine facing towards the backrest. Place your shoulders against the pads, then grasp the handles or sides of the machine for stability. Inhale and create 360-degrees of tension through your trunk, then initiate the rep by breaking at both the knees and hips at the same time. Descend into your squat while keeping your chest up and back straight, until your thighs are at least parallel to the ground, then push through your entire foot to return to the starting position. Repeat for the prescribed repetitions.
