Once youve completed one round of each exercises, you can then rest (or move onto the next exercise). 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. 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. This will increase the effective range of motion of your repetitions. 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). 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. 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. Begin performing curls with your banded arm for the prescribed reps. Slowly lower, while reaching away from the body as you lower. If comfortable, a skip can be added in between steps. Start standing with hips and shoulders square, with a slider under one foot. Can also be performed holding a one kettlebell in each hand, or a pair of DBs instead. 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. Can be performed with a single handle attachment, a rope attachment, or other attachment of your choice. The best part of Stronger by the Day is that I feel like I have a coach who knows whats needed to make me stronger, even though we dont have one-on-one contact. On a Glute-Ham-Developer or hyperextension machine, lock in the feet with the hip pad under the pelvis/lower trunk. Other Knee/Leg Raises; Hollow Body Holds; Barbell or Ab-Wheel Rollouts; Planks; Sit-up/Crunch variations; Other Abdominal Flexion movements. 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). Tighten the upper back, brace the core, then pull the Bar from the ground up to the hips. You can use a tripod if you have one, otherwise just prop your phone up on a chair, bench, table, or stool. 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. Lower back to the ground with control, and repeat for the prescribed repetitions. Lat-pull down, assisted pull-ups, chin-ups, negative pull-ups. Complete wrist rotations with fingers interlocked, while rotating one ankle at a time, creating circles with the ankle. With that in mind, we want to think about keeping our entire torso square, with our shoulders in line with our hips. Grab the kettlebell with both hands, and return to a standing position by pushing your hips forward and driving your shoulders back. Set up with a band anchored at chest height. Repeat. Bend elbows to descend the torso, hips and chest to lower your chest to the floor, coming close to touching the ground. Single arm fly and cable crossover variations. Standing facing the cable machine, grab the bar with an overhand position at shoulder width apart or wider. 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.). You should feel a light stretch in the abdominals. Prone Banded Hamstring Curls; Hamstring Curl 21s; 2-Up, 1-Down Hamstring Curl; Glute Ham Raise; Romanian Deadlift; Stiff-Leg Deadlift. Then, perform the final amount of prescribed reps with both arms at the same time. Begin performing curls with your banded arm for the prescribed reps. Throughout the repetition, aim to maintain a tucked rib cage, allowing your abs to control the movement. 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). 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). Keep thumbs up towards the ceiling. 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). 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. I'm the founder of Strong Strong Friends, a coaching team that focuses on using strength to achieve health and fitness goals . 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. Hold the position for 10 seconds, then relax and switch sides. From this contracted position, slowly lower back to the dead hang start position with control. Hold the position for 5-10 seconds, then lower back to the ground with control. Start in a plank position with sliders, paper plate, or towels on each foot. We recommend racking the bar during your intra-set rest. 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. 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. Stand and hold an EZ Curl barbell with an underhand (supinated) grip, palms facing up/away from your body. 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. Like many people, I used to avoid strength training because I didn't want to "get bulky". 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. Planks; Hanging Leg Raises; L-Sit; Sit-Ups; Cable Crunches; Any other abdominal flexion exercise. Holding this deep squat throughout this keep this a challenging variation. 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. Pause at the top or perform any tempo as prescribed. 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. Perform the prescribed reps. Now youve completed one set on one side repeat all three positions with the other arm for each set as well. Retract your shoulder blades. Set up similar to how you would for a seated cable row with a resistance band anchored at mid-torso height. 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. Try to tuck your elbows in towards your ribs as you pull the bar down, better engaging your lats. 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). Press the weight up towards the ceiling, being mindful of the cable in front of your face. Press kettlebell or dumbbell overhead in one hand. 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. Standing upright with a long resistance band setup to a low anchor in front of you. Set up as you normally would (with feet roughly shoulder width apart). Perform for the prescribed repetitions, then repeat on the other side. Hold a dumbbell or kettlebell against your chest, holding . Slowly and with control, lower your hands in a circular motion as far as comfortably possible. Return to the start position and repeat. Bridge up by squeezing your glutes until you are in a straight line, from shoulders to hips to knees to ankles. 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. 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. Extend free arm straight down with the dumbbell and bring dumbbell back to your hip. 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. Strict Pull-Ups; Lat Pull Down, Assisted Pull-Ups, Chin-Ups, Negative Pull-Ups. The most significant improvement from being a Stronger by the Day member would be the confidence boost. At the same time, extend the opposite leg out behind you while maintaining a neutral spine. Extend your arms by contracting your triceps, until you lockout overhead. Walking/Alternating/Reverse Lunge variations; Box step-ups; Flat or Front Foot Elevated Split Squat variations. 20 seconds), or if prescribed as reps (e.g. Squeeze your butt and drive your foot through the floor, extending until your hips are in line with your torso. Return to start position by pulling up with the hamstrings. 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. 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). 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. Initiate by pushing the sliders forward away from your thighs. Warm up using an easier scaled version of your working sets. Hinge at the hip with minimal bend at the knee to get in a pulling position. Can also be broken down into Half Get-Ups or Position Repeats to build proficiency and confidence in the movement. 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. Take a wide stance and descend into a squat while shifting your weight on the active leg. Keep your eyes on the kettlebell at all times. 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. Lie on your side with legs stacked and knees bent at a 45-degree angle. 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. Sit on the floor or a seated cable machine and hold a parallel grip attachment. 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. 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). Externally rotate your shoulders and continue to bring the pipe behind your back. From there, squat back up until you are fully upright. Standing upright, hold a dumbbell in each hand with a neutral/parallel grip (palms facing each other). Here comes the fun part: using your opposite side hand and leg, move 3-6 in one direction. Grab the bar/DB/KB or cable and row by moving the weight back towards the hip. 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). Keep feet on the ground or straddle the bench to get into 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. single leg extension). 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. Set up in a kneeling position. Press the palms down to push your body up, activating the chest, shoulders and triceps and returning to the start position. Ive gained more confidence being a little wider and having bigger legs than others, because I remember that I have built that muscle. Adjust tension by changing how much or little of the band you stand on. Why? Can also be programmed as an isometric hold, in which case you would maintain your top position for the prescribed amount of time. You should feel a light stretch in the abdominals. 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. Standing in front of a weight plate or similar, aim to elevate your toes by 1-3. 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. Breathe, brace your core, and repeat. Set up in a conventional deadlift position. Cluster setsare 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). Extend one arm out in front of you and the opposite leg out behind you while maintaining a neutral spine. I havent been in the best moods lately, but I feel so much better when I come in and get to lift heavy.. Hang from the bar, and pull yourself up by pulling elbows down to the floor and flexing biceps. Take a half kneeling position (with your foot closest to the anchor flat on the floor, and your far side knee down). Lower and repeat for reps. Zottman Curls; Hammer Curls; Barbell Curl; Cable Curls (V-Bar or EZ Bar attachment); Alternating DB curls. Barbell Curls, EZ bar curls, Alt. Hold that position for prescribed amount of time. Perform these lying face down on an Incline bench. Try to pick a box where your elevated leg has no more than a 90-degree angle at the knee at the deepest position. Wall Sit; Low-Ceiling Lunges; Other Lunge or Split Squat Variations; Box Step Ups. 20 seconds), or if prescribed as reps (e.g. 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. Initiate by walking your hands forward away from your thighs. Do not bend the elbows during your repetition. 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. Repeat with the alternate leg leading. Can be performed with an EZ Bar or straight bar. Start by lying down face up, with sliders or small towels below your feet (or wearing just socks). Extend one leg fully, and with the other, press into the foot to raise the hips. Your coach will review these during yourcheckin, and may provide further comments or instructions from there. It motivates me indirectly., The biggest thing Ive gained from being in Stronger by the Day is the mindset that less is more. Squeeze the shoulder blades together and separate the band in a fly-motion. Laying on your back, raise arms overhead and extend hands and feet, creating a starfish position. Once your torso is near parallel to the ground, reverse the movement and return to an upright position. 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. Perform these lying face down flat on the floor or on a bench. 3. wide or close grip push-ups). I enjoy each of the training blocks and like knowing that everything in the program is there for a reason, and incorporating new exercises into my training has been easy and fun. This can also be performed on a cable machine using a rope attachment and a low pulley position. Perform these with a slow and controlled tempo for the prescribed reps. Hold the position for the total prescribed time (e.g. Take a moderately (1-4 per hand) narrower grip than your competition or regular bench press grip. Tighten the upper back, brace the core, then pull the band from the ground up to the hips. Press both hands into the floor and raise your hips a few inches off the floor. This is a three-exercise giant set, intended to be performed continuously with no rest in between exercises. Banded Bicep Curl; Banded Hammer Curl; Banded Reverse Grip Curl; Banded Bicep 1.5-Rep Curl; Banded Bicep Curl 21s; 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. 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. Abduct the knees, and come back to the start position. Perform for the prescribed repetitions, then switch sides and repeat. Can also be done with a partner holding the board on your chest.
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