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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. 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 were making progress and moving forward no matter what. Continue for the prescribed repetitions, then switch to the opposite arm/opposite leg. Shins should be close to the bar, similar to the deadlift position. I had been training at the gym for three years and never seen such a huge improvement in my biceps. Start lying face down (prone) on the floor or bench. 8+8+8 would be 8 reps in bottom half range of motion, 8 top half range of motion, 8 full range of motion). Contract your calves and push the weight rack away from you by extending at the ankles. Set your feet about shoulder-width apart and then about 2 ft out from the wall. 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). Start in a quadruped position. Bench Dips; Push-Up Mechanical Dropset; Tricep Push Down; Tricep Kick Back; Skullcrushers; BW Tricep Extension. If you are uncomfortable performing a full clap in between reps, you can try a plyo push-up, or modified plyo push-up. 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. Option to use a rope, single arm handle, EZ-bar/v-bar, or straight bar attachment unless specified. Demo Here 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. Ensure that you are warm before you sprint at max effort, and we recommend some moderate speed running before going into your full sprint. 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. Do not completely lockout knees, but take note to keep legs more straight. My most significant improvement in Stronger by the Day is my upper body strength. Reverse the movement to come back to standing, making sure youre again rolling up one vertebrae at a time. 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. Set up with a band anchored at chest height (can be performed standing or half kneeling, as demonstrated in the GIF). Start in a standing position with your feet roughly hip-width apart in front of a low box. Can be performed on either a bench or on the floor, if not specified. Pause and flex your tricep while holding the weight at the top, then return to the start position and repeat. To scale easier, perform on a higher bench, set of stairs, or against a wall. 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.). My upper body has always been weak but with this programming, my bench press and overhead press have greatly improved. Can also be programmed as a hold, in which case you would maintain your top position for the prescribed amount of time. Strict Pull-Ups; Lat Pull Down, Assisted Pull-Ups, Chin-Ups, Negative Pull-Ups. Focus on keeping your ribs tucked down and maintaining your hollow body position throughout the motion while rocking back and forth. Laying on a bench, hold a EZ bar above your body directly above your shoulders. 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. Set up a cable machine with the pulley set in the low position, using a rope handle or V-bar attachment. Extend one arm out in front of you, and grab the handle with one hand. Take a half kneeling position (with your foot closest to the anchor flat on the floor, and your far side knee down). Stand on an elevated plate/board/block and perform a kettlebell deadlift with an increased range of motion. If substituting for another curl variation, aim to complete in sets of 15+ reps, and pushing to technical failure. Return to start position. Maintain tension in your core and brace your abs. resistance profile is hardest in the lengthened position for Position 1, and hardest in the shortened position in Position 2). Return both feet together, and then repeat with the other foot. Advanced: Start in a feet elevated push-up position (Position 1). Walk, jog, skip, bike, row, elliptical If it makes you breathe a little harder, its fair game! 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. 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. Raise both arms overhead with a slight bend in the elbow. Lift the implement up and over your head. Tuck the ribs and the hips, ensuring you do not hyperextend the spine. Pick the barbell up (as a conventional deadlift) to the hip. Stop at parallel and return to the start position. Feet Up Bench Press). Your torso should remain in the same position throughout the repetition. 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. The explanations of the exercises (and FAQ!) Sitting on the floor in front of a bench, roll the bar so it is over your hips. If this setup is impractical or unavailable, we suggest swapping for Machine Shoulder Press, Seated DB OHP, or Seated Cable OHP. Grab the bar just outside of shoulder width. 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). Anchor a band below your feet, and hold one end in your hand. Hold your body in a straight line for max time, with your feet off the ground. Standing upright, place your feet on top of a long resistance band, and hold the loose end with a parallel (palms together) grip. See demo link above (shown as 3+3+3 using a straight bar rather than 7+7+7 with an EZ bar). Components of our programming adapt and change depending on our broader macrocycle, including exercise selection, frequency, intensity, volume, and sequencingjust to name a few. Regular Push-Ups; Bench Dip Mechanical Dropset; 3-Position Tricep Burnouts; Bench Dips; Tricep Pushdowns; DB or Close Grip Bench Press Variants. Keep your body in a straight line, making sure not to raise or sink the hips. Extend one arm out in front of you and the opposite leg out behind you while maintaining a neutral spine. 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. Press back up by pushing your feet into the floor and your shoulders back into the bar. 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. 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. Can be performed with DBs, KBs, Band, or a Barbell. Start with your arms down in front of your thighs. Of course you can! Set up an adjustable bench at a high incline (~60-80 degrees) facing away from a dual cable machine. 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. In pushup position with forearms on the ground, maintain neutral spine by tucking the ribs and squeezing the glutes and abdominals. Can be scaled easier by bending your knees 90-degrees, shortening the length between contact points (from feet-to-forearm to knees-to-forearms). Diamond Push-Ups; Traditional Push-Ups; Close Grip Bench Press; Skullcrushers; Rope Pushdown; Bench Dips; Chest Dips. With the bench upright angle set at ~45 degrees, begin by performing Seated Incline DB Curls for the prescribed reps (Position 1). 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. Initiate by walking your hands forward away from your thighs. Control the descent and do not make contact with the ground. Lower the band in the same movement pattern, and repeat for the prescribed repetitions. Descend back to the start position and repeat. Engage your abs while pressing your low back into the floor, and hover your feet and hands ~6 inches over the floor. Start in a quadruped position and curl toes under to press into feet and hands at the same time to raise the knees. Stand upright with your foot pinning down a long band, holding the loose end in one hand. Extend your arms by contracting your triceps, until you lockout overhead. Can also be performed on a Belt Squat machine if available, or by attaching weight plates to dip-belt, while straddling two blocks. Raise hands to shoulder level. Use a preacher curl setup, an incline bench, or other like surface to perform a curl with one arm 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. 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. Place a short band around both feet. Repeat for the prescribed time or reps. Set up in a modified pushup position with hands and knees on the ground. 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. Without lowering the DBs, switch which arm is holding the isometric contraction and perform the prescribed reps with the other arm. 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). Can also be performed while inching forward. Keep lower leg in contact with the floor. These are to be performed with both legs together, unless specified otherwise (e.g. There should be a moderate amount of tension on the band while your arm is at your side, but not so much that you cant perform the repetition to a full range of motion. 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