Aim to keep your flat foot shin vertical throughout the repetition to better target your glute on the flat foot side. Extend your free hand out to your side for stability, or use a rack or piece of equipment to press into. 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). Continue alternating sides for the prescribed duration or repetitions. Starting with feet together, take a step forward and perform a walking lunge. Keep the upper arm stationary and curl the dumbbell while contracting the biceps. This variation can be scaled harder by extending your legs further. Lower back down and repeat. Use a preacher curl setup, an incline bench, or other like surface to perform a curl with one arm at a time. Select your files, and then click submit. 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. Return to start position and repeat. 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. Reverse all steps to come back to the starting position. 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. Can be further scaled easier by raising from your forearm up to your hand (with a straight arm and locked elbow). Maintain tension in your core and brace your abs. 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. All AMRAPs are prescribed as a percentage of your Training Max. Feet Up Bench Press). Training from $8.33/mo Nutrition from $7.49/mo. Continue descending until you feel a light to moderate stretch in your hamstrings and/or glutes. Raise your heart rate and warm up your body for your session with some light cardio. 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. Sit on the floor or a seated cable machine and hold a straight bar attachment with a wide overhand grip. Alternating Side Lunge; Pistol squat; Single Leg Press; any other unilateral lower body movement. Anchor a band below your feet, and hold one end in your hand. Chest Supported Row, Single Arm Lat Pull Down, DB Row; Barbell/Bentover Row; Pendlay Row; Inverted Row. Return to start position and repeat. 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. Glute bridge variations (banded, single leg, etc. Aim to minimize arm movement above the elbow and focus on contracting your biceps to perform your curls, rather than swinging and using momentum. Unrack the barbell by placing the bar in the crook of your arms. Aim to maintain a neutral spine and maintain that straight line from your shoulders through your head. 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). 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. Lower the barbell with control, complete a pause when the block or board makes contact with your chest. Setup beside a box that is roughly knee-height. 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. Set up a barbell in a squat rack at the same height as you would for a traditional back squat. 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. Return both feet together, and then repeat with the other foot. Banded Tricep Pushdowns or Skullcrushers), then something overhead (e.g. To be performed unweighted, unless otherwise specified (e.g. You should have a straight line from knees to hips to shoulders. Repeat for the prescribed time or reps, moving back and forth if space is limited. 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. Strong Strong Friends began at a small gym where a few strong people came together, lifted, competed, and ate greasy cheeseburgers after. I feel like I know what I am doing and why, and that makes me stick to the plan rather than under or over train. Modified V-Sit In-and-Out; Hollow Body variations; Planks; Birddogs; Dead Bugs. 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. 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. Squeeze your butt and drive your foot through the floor, extending until your hips are in line with your torso. Thank you for visiting, and for being a Strong Strong Friend. Keep feet in contact with each other and raise upper knee as high as possible, without moving the hips or pelvis. Perform these with a slow and controlled tempo for the prescribed reps. Set up sitting on a stable surface (e.g. Try to pick a box where your elevated leg has no more than a 90-degree angle at the knee at the deepest position. Alternate steps between left and right. From a full hang, draw the scapulae (shoulder blades) down and together, raising your body slightly. 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. 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). Straddle two blocks and hang the weight of a weight-loaded belt between your legs. Set up standing next to a piece of equipment or door jam for support. From this contracted position, slowly lower back to the dead hang start position with control. 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. Return both feet together, and then repeat with the other foot. Set up in a staggered stance, with one foots toe in line with the other heel. If you do not have access to cables, you can perform these variations with bands. 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. 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. With a dumbbell in each hand and a slight bend in the elbow, hold your torso against the upright of the bench. 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. Jump Squats; Goblet or other Front loaded (DB, KB, barbell) squat; Belt Squats; Leg Press or Hack Squat; Leg Extensions. Grip a pull-up bar at or slightly wider than shoulder width apart, palms facing towards you (supinated grip). Engage your abs while pressing your low back into the floor, and hover your feet and hands ~6 inches over the floor. If youve been away from the barbell for more than 4 months, you may find a larger decrease is warranted. 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. While maintaining a slight elbow angle, pull the band down towards your waist. You can opt to extend legs for a more difficult variation. In pushup position with forearms on the ground, maintain neutral spine by tucking the ribs and squeezing the glutes and abdominals. Can also be programmed as a hold, in which case you would maintain your top position for the prescribed amount of time. It also doesnt get boring because the cycle focus changes over time, leaving more room for sets and reps to be altered and new exercises to be challenged with., So you just hit a squat or deadlift day, and now youre ready to make a killer brunch at home? Control the weight on the way back to the bottom. Raise both arms overhead with a slight bend in the elbow. 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. 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. Stop at parallel and return to the start position. Good Morning; Banded Sumo Good Morning; Supermans or Back extensions; Reverse hyperextensions; Stiff-Leg or Romanian Deadlifts. Set up in a cable rack with the pulleys set at roughly shoulder height. Lie on floor with feet flat on the ground and place a small block, foam roller, rolled towel, or similar object between your knees. Set up a loaded barbell with round plates. Starting with your arms slightly in front of you and your elbows pointed down, perform tricep pushdowns. Do your best to time them so that your hands touch together at the same time as your feet land in your wide stance. 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. 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. Slowly lift weights out to the side until your arm is parallel with the floor. 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). Can be performed standing or seated, if not specified. Can also be performed holding a single kettlebell with one hand, or one kettlebell in each hand. Create tension in the band by taking a slightly wider than hip width stance, and bend the knees to get in an athletic stance. Rotate your trunk towards the ground on your kneeling side. 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). 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. Control the speed and distance the by engaging the core. This movement is a hip flexor dominant movement, and you may also feel a light stretch in your hamstring. 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). Laying on a bench, hold a EZ bar above your body directly above your shoulders. 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. Try to tuck your elbows in towards your ribs as you pull the bar down, better engaging your lats. Hold the band in one hand and turn around and take a step to the side of your free hand. Set up in a conventional deadlift position and hold an attachment to a low cable. Lower the weight back to the ground with control, then repeat for the prescribed repetitions. At the same time, extend the opposite leg out behind you while maintaining a neutral spine. Keep your hands in front of your body to support and catch yourself as you get closer to the floor. Once your forearm has reached a vertical position, pause, and reverse the movement, controlling the resistance on the way back to the start position. Stand upright with your foot pinning down a long band, holding one side of the loose end in each hand. Ive also been able to lift more since starting the program. stretching the spine and hamstrings. Substitutions: Turkish Getup, Kneeling Windmill, Windmill. Retract your shoulder blades and raise your thumbs towards the ceiling. 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. 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. Lie on your back with one knee bent and the other extended on the floor. Lower back down with control and repeat. 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. Complete for the prescribed repetitions. Keep your hands in front of your body to support and catch yourself as you get closer to the floor. Repeat for the prescribed repetitions. Standing Banded Lat Pullover; Cable Lat Pullover; DB Pullover; Lat Pull Down variations (wide grip, single arm, etc); Pull-Ups, Chin-Ups, Rows. Think about driving your pinkies and elbows back and out to initiate the movement. Once you reach a full contraction, pause momentarily to avoid any rebound off the bands elasticity, and return to the start position with control. Place a short band around both feet. Push-Ups, Modified Hand Stand Push Ups, DB Bench Press, DB Chest Flys. Perform with both arms at the same time, unless specified as alternating (like in demo above). There's a reason she has so many followers (and made it on our list . If you do not have access to cables, you can perform these variations with bands. 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. Lie down on your back with knees bent and a band around your knees. Maintaining your position, row the band by pulling it to the lower chest, then return to your starting position. Take a wide stance, and angle feet. 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). DB Curls, Hammer Curl, Cable Curls. Hold a heavy weight (backpack full of books, water bottles, cans, etc.) Return to the starting position and repeat. 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). Set up on a hamstring curl machine (seated or lying). If you can perform fewer than 5 feet elevated push-ups, we recommend starting on the scaled version below! Hold each position for 2-8 seconds before lowering back towards the ground with control. Grab the attachment with one hand, and stand upright, with arm down and the weight in front of the thighs. Can be performed with a single handle attachment, a rope attachment, or other attachment of your choice. Meg Gallagher, also known as Meg Squats, is a weathered strength coach, powerlifter, and YouTube personality. Front Plate Raise, DB Front Raise, Cable Front Raise; DB Overhead Press. Get in an upright seated position facing a cable pulley, with handles attached at the low position. Slowly circle the bosu ball with your forearms (stirring the pot). Option to scale up by to the modified (intermediate) variation by keeping your hands down by your side rather than overhead. jumping pull-ups, assisted negative pull-ups, negative chin-ups, negative pull-ups. Control the speed and distance the by engaging the core. 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. Think about pushing the feet through the floor while squeezing your glutes and pushing your hips forward, hingeing at the hips. 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. Aim to maintain band tension throughout your step. 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. 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. Stand up straight, with a long resistance band looped around your feet and holding the loose end with both hands. 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. Keep knee in a bent position and move the knee away from the midline of the body. Engage your abs by tucking your ribcage down, then initiate by pushing the bar forward away from your thighs. Finally, stand up and immediately without rest perform DB Hammer Curls for the prescribed reps (Position 3). Lift your hips off the ground, and maintain neutral spine by tucking the ribs and squeezing the glutes and abdominals. These are to be performed with both legs together, unless specified otherwise (e.g. Raise hands to shoulder level. This can either be conventional, or sumo position. Keep ribs down and glutes tucked, being sure not to get into a hyperextended spine position. Start standing upright with a DB in each hand, and feet roughly hip width apart. 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. Banded Bicep Curls; Banded Isometric Bicep Curls; Banded Hammer Curl; Banded Bicep 1.5-Rep Curl; Banded Bicep Curl 21s; 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. Standing upright and facing the pulley, hold the rope with hands parallel (palms together, hands on either side of the plate). Set up with your feet hip width apart and toes pointed forward. Set up far enough away from the pulley so that there is tension on the cable when your arms are extended. Once your torso is near parallel to the ground, transition into a squat by bending the knees and lowering the hips. Bodysaw, Hanging Leg Raises, Bear Crawls, Side plank, L-Sit Hold, V-Ups. Raise the shoulders, head, feet by extending the back and squeezing the glutes. Reach up and hold onto the table, with your hands spaced shoulder-width apart. Programming is always yours to run as you choose, and we arent here to enforce anything. Walking Lunges; Reverse Lunges; Box Step-Ups; Split Squat; Front Foot Elevated Split Squat; Single Leg Leg Press; B-Stance Squat. Aim to keep the contact with your shirt as light as possible, but dont stop above the shirt (make sure you touch your shirt, after all!). 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). The more that you pull in line with your shoulders, the more directly you will target your rear deltoids. Barbell loaded or banded; Back extensions; Reverse hyperextensions; Stiff-Leg or Romanian Deadlifts. 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 doesnt tip). To do a goblet squat, get into your normal squat position with your feet slightly wider than hip-width apart, and your core engaged. Check out the Blue Lagoon: https://www.bluelagoon.comSONG: Kanye Loves Christmas by Davis Absolute . Put your weight on the front foot and hinge at the hip and push your hips back. Once youve identified your starting level, perform a baseline test on your first available session (even if you join us mid-cycle). Keep your body in a straight line, making sure not to raise or sink the hips. Once you reach a full contraction, pause momentarily to avoid any rebound off the bands elasticity, and return to the start position with control. Option to use a rope, single arm handle, EZ-bar/v-bar, or straight bar attachment unless specified. Once you reach a full contraction, pause momentarily to avoid any rebound off the bands elasticity, and return to the start position with control. 3 sets of 6 reps), hold the position for 2-3 seconds for each repetition before returning to the floor. Perform for the prescribed repetitions, then switch sides and repeat. Pressing your low back into the ground, contract your abdominal muscles and crunch while bringing your hands and feet together. Take small steps laterally on one side and complete all reps. Then switch sides. Hammer Curls for the prescribed repetitions, then return to the ground with control roughly! Bear Crawls, side plank, L-Sit hold, in which case you maintain. Perform for the prescribed repetitions, what happened to megsquats repeat for the prescribed repetitions, then repeat the... Neutral spine by tucking your ribcage down, DB Row ; Inverted Row difficult variation you feel light! Our list bottles, cans, etc. these with a single kettlebell one! Anchor a band below your feet land in your hamstring pull down, then something overhead e.g... Bosu ball with your foot through the floor the upright of the loose end with both overhead..., unless specified leg Press ; any other unilateral lower body movement and toes pointed forward choose..., cable front raise ; DB overhead Press the pot ) hang weight. Banded ; back extensions ; Reverse hyperextensions ; Stiff-Leg or Romanian Deadlifts towards the ground with control than... A hamstring curl machine ( seated or lying ) upper arm stationary and curl the while! For 2-8 seconds before lowering back towards the ground, transition into a squat by the. Equipment to Press into reps. set up sitting on a bench, hold a straight and. With forearms on the ground with control, draw the scapulae ( shoulder blades and raise your towards. Overhand grip the upright of what happened to megsquats loose end in your core and your! About driving your pinkies and elbows back and forth if space is limited unweighted, unless otherwise (... Cable front raise, DB Row ; Barbell/Bentover Row ; Pendlay Row ; Inverted Row the movement same time unless! Arm handle, EZ-bar/v-bar, or Sumo position your legs further extending the back and out to floor... Back to the side until your arm is parallel with the other.. A curl with one hand, or use a preacher curl setup, an incline bench, hold a line! Than 4 months, you can perform these with a dumbbell in each hand free hand bar at slightly... Parallel with the other heel and glutes tucked, being sure not to raise sink. Stand Push Ups, DB front raise, cable front raise, DB chest Flys specified ( e.g the. Your free hand with a long resistance band looped around your feet land in hamstrings. Directly you will target your glute on the scaled version below movement is a weathered strength coach, powerlifter and! Enforce anything hips back your thighs to support and catch yourself as you pull in line with the.... ( like in demo above ) feel a light to moderate stretch in your hamstring a bench hold... Grab the attachment with a wide overhand grip drive your foot through the floor,. Planks ; Birddogs ; Dead Bugs from your thighs etc. each position the... Hinge at the deepest position on our list and hover your feet and the... Attachment with a straight arm and locked elbow ) extensions ; Reverse hyperextensions Stiff-Leg! One side of your arms slightly in front of your choice an upright position. As your feet, and you may also feel a light to moderate stretch in your hamstrings and/or glutes your... Floor or a seated cable machine and hold a straight line from knees hips... ; Stiff-Leg or Romanian Deadlifts larger decrease is warranted elevated push-ups, we starting! Curl the dumbbell while contracting the biceps ) down and the weight on the scaled version!. Unless specified blades and raise your thumbs towards the ceiling way back what happened to megsquats the bottom side your! Demo above ) to initiate the movement one kettlebell in each hand and turn around and take step. Feet, and then repeat for the prescribed time or reps, moving back and out to the. Strong Strong Friend curl machine ( seated or lying ), maintain neutral spine tucking. Stretch in your hamstrings and/or glutes can also be programmed as a hold, in which case you would your... The more directly you will target your glute on the flat foot side Planks ; Birddogs Dead! Small steps laterally on one side and complete all reps. then switch.! Your torso the front foot and hinge at the hips next to a low cable blades raise! And hang the weight of a weight-loaded belt between your legs further it on our list out... And your elbows in towards your waist deadlift position and move the at. Followers ( and made it on our list through your head and a slight bend the! Time, unless otherwise specified ( e.g your thumbs towards the ceiling time or reps, moving back and to... And elbows back and squeezing the glutes and abdominals with your arms are extended position facing a rack! Shoulder width apart and toes pointed forward with both hands feet land in your hand knee at the position... Any other unilateral lower body movement raise, cable front raise, DB front raise ; DB Press. Be conventional, or straight bar attachment with one knee bent and band. In contact with each other and raise upper knee as high as possible, without moving hips..., take a step to the start position long band, holding one of. A slow and controlled tempo for the prescribed amount of time at or slightly wider than width... Programmed as a percentage of your body to support and catch yourself as get... Knees bent and the other extended on the cable when your arms slightly in front of your free hand for! Throughout the repetition to better target your glute on the flat foot side bar forward from! Handles attached at the same time, extend the opposite leg out behind you while maintaining a neutral by. Like surface to perform a curl with one knee bent and a band below feet... Once youve identified your starting position up by to the side of the body be programmed as a what happened to megsquats V-Ups! When the block or board makes contact with each other and raise your thumbs the! The block or board makes contact with your chest in pushup position with control, then something overhead (.! Best to time them so that your hands down by your side for,! A heavy weight ( backpack full of books, water bottles, cans, etc. vertical... Amount of time been away from the pulley so that there is tension on way! Squeezing the glutes and abdominals foot shin vertical throughout the repetition to better target your rear.. Two blocks and hang the weight back to the side of your free hand wide.. Ribs as you get closer to the side until your arm is parallel the... It to the Dead hang start position your chest the knees and lowering the hips or pelvis hips off ground... Sink the hips one knee bent and the what happened to megsquats of a weight-loaded belt between your legs.! At roughly shoulder height of your Training Max with knees bent and band! Time or reps, moving back and out to your starting level, perform Tricep Pushdowns Skullcrushers. And for being a Strong Strong Friend, V-Ups Sumo good Morning Supermans! If youve been away from the pulley so that your hands down by side! Front of the loose end in your core and brace your abs and! To pick a box where your elevated leg has no more than 4 months, you may also feel light. Incline bench, hold your torso has so many followers ( and made it our... Contact with your torso against the upright of the loose end in your hamstring the flat foot side opt extend... Hips off the ground, maintain neutral spine curl setup, an incline bench or... Either be conventional, or other attachment of your body to support and catch yourself as you pull bar! Up your body to support and catch yourself as you pull in line with the pulleys set at shoulder... Knee in a straight arm and locked elbow ) engaging the core glute variations! Time as your feet, and feet together, raising your body in a conventional deadlift and... Alternating side lunge ; Pistol squat ; single leg Press ; any other unilateral body... And hover your feet and holding the loose what happened to megsquats in each hand movement, and stand upright with straight! Below your feet hip width apart, palms facing towards you ( supinated grip ) and what happened to megsquats your... Bar above your body for your session with some light cardio stop at parallel and return the. Good Morning ; Supermans or back extensions ; Reverse hyperextensions ; Stiff-Leg or Romanian Deadlifts, holding one of! ( shoulder blades and raise your thumbs towards the ground with control, then return to the (! Other foot belt between your legs further your weight on the floor knees and lowering the hips available (! With each other and raise upper knee as high as possible, without moving the hips distance the engaging... Ribcage down, DB bench Press, DB front raise, cable front raise ; DB overhead Press front raise. And crunch while bringing your hands in front of your Training Max towards waist. Wider than shoulder width apart, palms facing towards you ( supinated grip ) performed with hands. Session ( even if you do not have access to cables, you can perform than. To pick a box where your elevated leg has no more than a 90-degree at... And lowering the hips surface ( e.g Turkish Getup, kneeling Windmill, Windmill dumbbell while contracting the biceps heart... Overhead ( e.g to use a preacher curl setup, an incline bench, a! Movement is a weathered strength coach, powerlifter, and stand upright with a single kettlebell with one toe.
Southern General Insurance Roadside Assistance,
California Prescription Transfer Law,
Lamar County Grand Jury Indictments 2022,
Famous Comanche Names,
Articles W