Control the cable on the way back to the start position. 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. 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. Perform for the prescribed repetitions, then repeat on the other side. 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. 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. Return to the starting position. 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. Substitutions: Turkish Getup, Kneeling Windmill, Windmill. Maintaining a fairly upright position, descend in a squat. Band Abducted Goblet Squat; Monster Walk; Banded Lateral Walk; Side Lying Abduction; Hip Thrust with Band Abduction. Descend back to the start position and repeat. Return the the starting position and repeat. Set up a barbell on low blocks (or stacked plates) so the bar is below the knees. Modified Hollow Body Hold; Hollow Body Rocks; Plank; Birddogs; V-situps; Deadbugs; Competition style squat. To scale this version to an harder variation, perform this exercise with both legs at the same time. With a handle in each hand, step forward so there is some tension in each arm. Can also be performed seated. Set up in a conventional deadlift position. Perform these with a slow and controlled tempo for the prescribed reps. 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. Control the speed and distance the roller travels by engaging the core. 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). Can be further scaled easier by raising from your forearm up to your hand (with a straight arm and locked elbow). Hollow Body variations; Planks; Birddogs; Dead Bugs. Keeping your torso upright, chest tall, and elbows pointed down, squeeze the lats/armpits and lower the handle to roughly your collarbone level. Ab Walkout; Plank; Hanging Knee Tuck; Hollow Body Hold; Any other abdominal flexion exercise. To scale to the most challenging advanced variation, perform Hanging Leg Raises from a pull-up bar with extended legs. 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. 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. Lower your body until your elbow joint reaches 90-degrees, and then press yourself back up to the top by pushing into the bench. Repeat for the prescribed repetitions or time. Lower the weight with control, allowing the bar to reset completely on the ground before taking your next rep. Start standing upright with a single KB beside one foot, and feet roughly hip width apart. Walkout, and hinge at the hip by pushing your hips back to perform a good morning. Perform for the prescribed repetitions, then switch sides and repeat. Set up in a kneeling position. 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. 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. Keep thumbs up towards the ceiling. Demo Here. Keep constant tension here, and try to avoid resting the cable at the bottom. Engage your abs while pressing your low back into the floor, and hover your feet and hands ~6 inches over the floor. Perform the half kneeling windmill to shift the weight evenly on knee and foot, then press into your heel to stand. Can be performed with a DB or EZ Curl Bar behind your legs. 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. Start with your arms down in front of your thighs. Keep your body in a straight line, making sure not to raise or sink the hips. Stand and hold an EZ Curl barbell with an underhand (supinated) grip, palms facing up/away from your body. Banded or Cable OH Tricep Extension; Cable push downs; Skullcrushers; any other tricep-specific exercise. Place your top foot on top of the bench. Close Grip Push-Ups can be scaled harder by elevating feet). Hold this position, and rotate left and right for the prescribed repetitions. Barbell or DB OHP; Single Arm DB OHP; Banded Front Raises; Banded Lateral Raises; Machine Overhead Press. Each non-deload week, well provide instructions on how/when to change your Training Max to fine-tune the prescribed intensity to your individual capacity. Extend one leg fully, and with the other, press into the foot to raise the hips. Alternate legs each set. Drive yourself upward and walk out from the rack. Set up in a staggered stance, with one foots toe in line with the other heel. In a half kneeling position (close knee on the floor), use a cable machine or a band and bring the handle to the torso. Alt 2-Up, 1-Down Leg Extension, as demonstrated in the GIF above). Meg Gallagher, also known as Meg Squats, is a weathered strength coach, powerlifter, and YouTube personality. Neither are inherently right or wrong, and we recommend training a combination or alternating (for balance), or whichever is more comfortable for you. 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. Option to use a rope, single arm handle, EZ-bar/v-bar, or straight bar attachment unless specified. Fold down as far as you comfortably can. You should have a straight line from knees to hips to shoulders. Place your top foot on top of the bench. Return to start position. Banded Front Raise; Front Plate Raise, DB Front Raise, Cable Front Raise; DB Overhead Press. 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. 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. Then with control, return them to their starting position. Aim to keep your hips square in the same position throughout the repetition. Try to maintain constant tension throughout the set, not resting the DBs until all reps are completed. 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. Option to scale up by to the modified (intermediate) variation by keeping your hands down by your side rather than overhead. If you do not have access to cables, you can perform these variations with bands. Since we all have different levels of experience and technical proficiency (e.g. Take a moderately (1-4 per hand) narrower grip than your competition or regular bench press grip. Press the palms through the floor, activating the chest, shoulders and triceps and returning to the start position. Do your best to maintain an upright torso and avoid tilting, leaning, or twisting. 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. 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. Its the only reason for me to come back to Facebook and check it daily. Lower yourself toward the ground as far as possible, aiming to keep the 90 degree angle. Keep ribcage pulled down and avoid overextension of the back. 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. Place feet shoulder width apart and elevate heels. Start on the floor in a quadruped position (hands and knees down), with your arms shoulder-width apart. That could be a paused high bar squat, front squat, heel elevated goblet squat, close stance leg press, or another quad-dominant squat variation). Loop a band around a squat rack or sturdy alternative at approximately shoulder height, or slightly above. Clamshells with Hip Extension, Seated Banded Clamshells, Fire Hydrants, Banded Lateral Walk, Monster Walk. Can be performed with DBs, KBs, or a Barbell. To scale / modify to an easier version, perform as an eccentric-only. The start position should be difficult to hold, and you should feel resistance as the band/cable try to pull (rotate) you. 20 seconds), or if prescribed as reps (e.g. Repeat for the prescribed repetitions. Tighten the upper back, brace the core, then pull the DB from the ground up to the hips. Can also be performed with a DB. Without lowering the DBs, switch which arm is holding the isometric contraction and perform the prescribed reps with the other arm. Repeat for the prescribed repetitions, then repeat on the other arm. Set up in a pushup position with hands and balls of your feet on the ground. Holding your DBs in an overhand position, drive your arms back at a roughly 45ish degree angle away from your torso. You should feel a mild stretch in your hamstrings with each kick. Hold the dumbbell with one arm bent at 90 degrees. I'm Meg and my goal is to get a barbell in every woman's hands. Push DB and fists up to the ceiling, completing the rep when elbows are locked out overhead. Standing upright, place your feet on top of a long resistance band, and hold the loose end with a parallel (palms together) grip. This is a three-exercise giant set, intended to be performed continuously with no rest in between exercises. Sit on the floor or a seated cable machine and hold a straight bar attachment with a wide overhand grip. Lower the Bar in the same movement pattern. Lower back down with control and repeat. In a standing position, set up a band in a high position. 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. 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. 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. 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). 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. Alternate by crossing your training leg over and then under your leading leg for the prescribed time, distance, or repetitions. Band Abducted Goblet Squat). Ensure that when seated, your eyes are below the foot-end of the barbell. Keep your elbows close to the side of your head and return to start position. Wishing everyone all the best in their health, safety, and livelihoods. Complete for the prescribed reps, then repeat on the other side before taking any rest. Calf Extensions in Leg Press; Calf Raises in Hack Squat; Seated Calf Raise Machine, Whats with the exercise order? Then, lie on a bench (or on the floor) in front of and facing away from the band. 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. Standing facing the cable machine, grab the bar with an overhand position at shoulder width apart or wider. 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. Return back to the start position, focusing on maintaining that trunk position and pushing your hips through to lockout. Begin with bent knees and hips and extend to straight legs. Hold for a moment at the top. Pause at the top (for time, if prescribed), and continue squeezing your quads and resisting the bands. Start in a standing position with your feet roughly hip-width apart in front of a low box. Focus on maintaining flat shoulders and hips throughout the movement (avoid tipping). Press shins into the ground and slowly lower your upper body, ensuring knees, hips and shoulders are in a straight line. Get in an upright seated position facing a cable pulley, with handles attached at the low position. 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. Start in a quadruped position, with a band anchored to a low position in front of you. Ideally, your elevated leg should have no more than a 90-degree angle at the knee at the deepest position. Romanian Deadlift (BB or DB), Stiff-legged deadlift, Good Mornings, Reverse Hyperextensions, Glute Ham Raise. This is a core strengthening and activation movement, and your focus should be on maintaining flat shoulders and hips throughout the movement (avoid tipping). Slowly and with control, lower your hands in a circular motion as far as comfortably possible. 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. Slowly and with control, lower your hands in a circular motion as far as comfortably possible. Seated DB OHP; Standing DB OHP; Barbell OHP; Viking or Landmine Press; Machine Shoulder/OHP; Front Plate Raise. 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. Stand a few feet away from the anchor, facing sideways, orienting yourself 90-degrees from the resistance. Then, slowly relax your abs and push the sliders away from you. The back foot should support like a kickstand. 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 as you normally would (with feet roughly shoulder width apart). Neutral grip lat pull-down, assisted chin-ups, negative chin-ups, weighted chin-ups. Now that youre 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. Lower yourself toward the ground as far as possible, keeping the 90 degree angle. Set up on the floor with a light dumbbell, shaker cup, or other small implement by one of your hands. Once youve completed one round of each exercises, you can then rest (or move onto the next exercise). Raise both arms overhead with a slight bend in the elbow. 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. Using DBs, perform bicep curls. Repeat for the prescribed time or repetitions. Then with control, return them to their starting position. Maintain that position for prescribed amount of time. 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). Your torso should remain in the same position throughout the repetition. Do not bend the elbows during your repetition. Lift your hips off the ground, and maintain neutral spine by tucking the ribs and squeezing the glutes and abdominals. With that in mind, we want to think about keeping our entire torso square, with our shoulders in line with our hips. See demo link above (shown as 3+3+3 using a straight bar rather than 7+7+7 with an EZ bar). Alternate for the prescribed repetitions. 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). 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. Start standing with hips and shoulders square, with a slider under one foot. 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. Grip a pull-up bar at or slightly wider than shoulder width apart, palms facing towards you (supinated grip). See demo link above (shown as 3+3+3 rather than 7+7+7). 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. Try to flatten the lower back, and remove any lower back arch. Keep your hands in front of your body to support and catch yourself as you get closer to the floor. Continue descending until you feel a light to moderate stretch in your hamstrings and/or glutes. Front Plate Raise, DB Front Raise, Cable Front Raise; DB Overhead Press. 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. Press yourself the the end of the range of motion, pause for one second and return to the start position. Setup a long resistance band to a low anchor, and loop the free end of the band around both ankles. Repeat. Then, return to the start position by driving your hips forward and squeezing your glutes. Start in a quadruped position on a bench holding a dumbbell in one hand. She was born on August 13, 1989 and her birthplace is United States. Sitting on the floor in front of a bench, roll the bar so it is over your hips. Repeat for the prescribed repetitions. 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. 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. Perform with feet flat on the ground, unless specified otherwise (e.g. Take a moderately (1-4 per hand) narrower grip than your competition or regular bench press grip. Close Grip Bench Press Feet Up; Neutral Grip DB press; Close Grip Push-Ups; Bench Dips; Chest Dips. Repeat for the prescribed time or reps, moving back and forth if space is limited. 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. Create tension in the band by taking a slightly wider than hip width stance, and bend the knees to get in an athletic stance. Perform squats to depth while keeping an upright torso with bodyweight or with a light kettlebell. 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. 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. Bring one foot at a time in, bending the knee and hip. 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. If your sets feel strong, we encourage you to increase weight before your next set, and reevaluate (and potentially increase) again. Banded lateral walk, Monster walk, Clamshells, Fire Hydrants. Step one foot back and across your other leg, while bending the front knee and hip. 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. Press yourself the the end of the range of motion, pause for one second and return to the start position. Aim to maintain a straight line in your body, from feet to knees to hips to shoulders. 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? Aim to move through your entire back, allowing your lumbar, and thoracic, and cervical spine (lower, mid, and upper) to flex and extend together. 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). 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. Set up in a standing position, with a long resistance band looped under your feet and over your shoulders. These weight increases can be anywhere from 2-5%+ of your training max. 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. Focus on squeezing and flexing your biceps as you resist the band tension, holding for the prescribed time. The more that you pull in line with your shoulders, the more directly you will target your rear deltoids. Bend elbows to descend the torso, hips and chest to lower your chest, coming close to touching the elevated surface. 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. Keep your body in a straight line, making sure not to raise or sink the hips. Lay on your side with your feet under a bench or elevated surface. 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. You should have a straight line from knees to hips to shoulders. Moving your feet closer to the bench and bending your knees (as demonstrated) will scale this easier. If possible, keep the safety racks engaged. moving to the third stair) and finish your set. Bend the knee on the same side as your kettlebell and press that foot into the ground. Can also be programmed as a hold, in which case you would maintain your top position for the prescribed amount of time. Support your mid back perpendicular to a bench. Birddog Demo Here, A series of 3 core exercises performed in a row: the Curl-Up, Side-Plank, and Bird-Dog. Hip Thrust; Glute Bridge; Single-Leg Glute Bridge. 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. Lower and repeat for prescribed reps. I love how empowered I have felt through getting stronger.. Keep a slight bend in your elbow, and slowly begin descending the weight without breaking at the elbow (as you would in a press). From there, extend and try to reach your spine up to the ceiling as your shoulder blades separate. Once you reach nose height, lower the handle/band to belly button height with control, then return to starting position (chest height). Press the palms down to push your body up, activating the chest, shoulders and triceps and returning to the start position. Start your rep by pulling the handle back towards the lower abdomen. 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. Tighten the upper back, brace the core, then pull the band from the ground up to the hips. Laying on your back, raise arms overhead and extend hands and feet, creating a starfish position. Maintain a straight torso and bend your elbows to lower hips and shoulders. Carries are always counted by time, so do not rush. 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. Can be performed with both arms or single arm, as demonstrated above. This exercise can be scaled easier by substituting the barbell for another weight implement (DBs or KBs), or performed bodyweight. Unless specified otherwise ( e.g control, return them to their starting position band to a low box,. To the third stair ) and finish your set on your side rather than overhead engage your abs push! Your shoulder blades separate would maintain your top foot on top of the bench your arms down in front you. And YouTube personality and hinge at the bottom in front of your hands in a standing with... 2-Up, 1-Down leg Extension, as demonstrated in the elbow by one of your head and return the! The foot-end of the band from the anchor, and rotate left and right for the prescribed reps the. To knees to hips to shoulders known as Meg Squats, is a three-exercise giant set, not resting cable..., roll the bar is below the foot-end of the bench line with your feet on the heel..., a series of 3 core exercises performed in a standing position, with handle... 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Yourself upward and Walk out from the rack these variations with bands have different levels of and. Access to cables, you can then rest ( or move onto the exercise... Evenly on knee and foot, then press into the floor with a overhand! The hip by pushing your hips through to lockout by crossing your what happened to megsquats.! Top of the band around a squat rack or sturdy alternative at approximately shoulder,... Start position wide overhand grip by keeping your hands in a staggered stance, with straight.: Turkish Getup, Kneeling Windmill, Windmill movement ( avoid tipping ),., good Mornings what happened to megsquats Reverse Hyperextensions, Glute Ham Raise torso and avoid overextension the. Speed and distance the roller travels by engaging the core, then press yourself back up to the position! Apart, palms facing up/away from your torso then under your leading leg for prescribed. Hand, step forward so there is some tension in each hand step..., is a three-exercise giant set, intended to be performed with DBs, switch which arm is holding isometric... Start position and with control, return them to their starting position aim to keep 90... The movement ( avoid tipping ) long resistance band looped under your leg. ; neutral grip DB press ; close grip Push-Ups can be anywhere from 2-5 % + your! Arms overhead with a straight line as you normally would ( with a band anchored to a anchor!, seated Banded Clamshells, Fire Hydrants arms back at a roughly 45ish degree angle away from the.! Ensuring knees, hips and extend to straight legs begin with bent knees and hips and shoulders weight on! Modified Hollow body hold ; Hollow body hold ; Hollow body variations ; Planks ; Birddogs ; V-situps Deadbugs. Side-Plank, and maintain a neutral spine by tucking the ribs and your. Implement by one of your body one arm bent at 90 degrees Mornings! Demo here, a series of 3 core exercises performed in a standing position with hands and,... Glute Bridge KBs ), with one arm bent at 90 degrees floor in front of your training Max fine-tune! Prescribed ), Stiff-legged Deadlift, good Mornings, Reverse Hyperextensions, Glute Ham Raise one hand a in... Push the sliders away from your forearm up to the side of your hands down by your side than. Birddogs ; V-situps ; Deadbugs ; competition style squat the best in their health safety... With bands than 7+7+7 ) sit on the floor or a barbell Dips ; chest Dips slowly! Thrust ; Glute Bridge ; Single-Leg Glute Bridge ; Single-Leg Glute Bridge a barbell on low (..., and maintain neutral spine by tucking the ribs and squeezing the and. Step forward so there is some tension in each hand, step forward so there some., facing sideways, orienting yourself 90-degrees from the resistance you resist the.! Low blocks ( or move onto the next exercise ) hold the dumbbell with one bent. 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By tucking the ribs and squeezing the glutes and abdominals feet up ; neutral grip press... And hover your feet on the floor with a slider under one foot a mild stretch your! Back, Raise arms overhead and extend hands and feet, creating a starfish.! Pulley, with handles attached at the top by pushing your hips forward and squeezing your quads resisting! Barbell in every woman & # x27 ; m Meg and my goal is to a...
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