Pancake Tacos w/ Grilled Peaches and Bacon By JamaRR Royster (@pancakegawd) Estimated Serving Size & Nutrition, Copyright 2018 STRONG STRONG FRIENDS. Press the weight up towards the ceiling, being mindful of the cable in front of your face. Set up with an adjustable bench and a pair (or more) of Dumbbells. Push upward on the sled, unlock the safeties, and lower the sled to a comfortable depth. Keep the heel or entire foot on the ground. 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). 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.). 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. Can be performed alternating each arm (as demonstrated above) or simultaneously, if preferred/not specified. Repeat for the prescribed repetitions, focusing on squeezing and contracting with your biceps to drive all movement movement of the upper arm should be limited, and elbows should remain in generally the same position throughout your range of motion. The back foot should support like a kickstand (we recommend only using the ball of your foot for balance), with most of the weight should be on your front leg. 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. From lockout, be sure to lower the bar with control until it gently resets on the blocks. Start with your arms down by your side and palms facing up. Rope Pushdowns or Skullcrushers), then something overhead (e.g. Can be performed with both arms or single arm, as demonstrated above. Lie down on your back with knees bent and a band around your knees. Banded Single Arm Overhead Tricep Extension. Unrack and lower the bar, aiming to control the descent through the entire range of motion. 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. Perform as a static hold at the top of your pull-up position for max time. For the single arm banded OHP, set up similar to the regular banded version, but use just one hand to press against the band. If a pause is prescribed, pause at the bottom of the squat for the prescribed duration, focusing on maintaining tension throughout your body as you resist the barbell. Can be performed with DBs, KBs, or a Barbell. The most significant improvement from being a Stronger by the Day member would be the confidence boost. Begin by descending into a short dip, then explosively drive up and jump forward as far as you can. These are to be performed with both legs together, unless specified otherwise (e.g. Keep the torso as upright as possible and continue to keep the elbows high throughout your repetition. Lie on your side with legs stacked and extended. If training at home, this exercise can be performed on the edge of a strong & stable bench, chair, couch, or coffee table, but we recommend first checking for stability as well as if possible, having a partner or family member spot you and the furniture to avoid tipping. Start by performing rows using this wider grip for the prescribed repetitions. Keep your eyes on the kettlebell. There's a reason she has so many followers (and made it on our list . To uploadphotos, click the tab on the left labeled CheckInPhotos, and then click Addinthe top right. Maintain contact with the lower back on the floor and squeeze the abdominals to hold the position. These are typically prescribed as 7+7+7 (21s, get it?! Return to start position and repeat. Extend one leg fully, and place the other foot flat on the elevated surface. Keep your hands in front of your body to support and catch yourself as you get closer to the floor. This can also be performed on a cable machine using a rope attachment on a high pulley position. Banded Lat Pullover; DB Pullover; Lat Pull Down variations (wide grip, single arm, etc); Pull-Ups, Chin-Ups, Rows. Switch sides and perform same exercise with opposite arm and opposite leg. Set up on the floor with a light dumbbell, shaker cup, or other small implement by one of your hands. safety squat bars), Banded Good Morning; Banded Sumo Good Morning; Supermans or Back extensions; Reverse hyperextensions; Stiff-Leg or Romanian Deadlifts. Engage your tricep and push the weight back to straighten the arm. I think my Training Max is too light! Heavy Carry; Suitcase Walks; Shrug Variations; Walking Lunges. Close Grip Push-Ups can be scaled harder by elevating feet). Return the dumbbell to the top of the movement. stack of textbooks). Aim to raise the hips as high as possible with each rep.Keep ribs down and hips tucked, being sure not to get into a hyperextended spine position. Perform these with a slow and controlled tempo for the prescribed reps. Avoid breaking at the hip and hyperextending through the spine. Once youve reached a full stretch, pause for a moment, then reach down (while keeping your legs relatively straight). Use your leg to prevent your upper arm from moving or swinging, avoiding momentum. 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. Advanced: Start in a feet elevated push-up position (Position 1). In pushup position with forearms on the ground, maintain neutral spine by tucking the ribs and squeezing the glutes and abdominals. Remember, our goal here is progress. Tuck the ribs and the hips, ensuring you do not hyperextend the spine. Think about pushing the feet through the floor while squeezing your glutes and pushing your hips forward, hingeing at the hips. Hip Thrust; Glute Bridge; Single-Leg Glute Bridge. Repeat for the prescribed time or reps, moving back and forth if space is limited. Each set that prescribes weight using RPE will have more specific instructions to aim for with your sets, and its okay to err on the conservative side. If a pause is prescribed, pause at the bottom with your arms overhead, resisting the weight by using your lats to control the load before returning the weight to the start position. Set up with a wide stance (feet externally rotated) and hands inside of your legs, with a DB standing vertically between your feet. The back foot should support like a kickstand (we recommend only using the ball of your foot for balance), with most of the weight should be on your front leg. Repeat for the prescribed repetitions. 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. Holding a moderate set of DBs (similar or slightly lower in weight than you would use for a traditional standing/seated DB Overhead Press), sit on the floor with your legs extended and your torso upright. Set the anchor on the lowest setting and connect handles. 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. While holding this engaged trunk/core position, extend your legs out in front of you, then returning your knees to your chest. Aim to maintain band tension throughout your step. Lower and repeat for reps. Barbell Curl, Cable Curl; Alternating DB Curl, Hammer Curl; Single Arm Preacher Curl; Concentration Curl. 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. The training block where we focused on biceps was amazing for my biceps. You should be far enough away from the anchor that there is some tension in the band even at rest with arms overhead. 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. Focus on minimizing movement of your trunk, allowing your shoulders and arms to pull the band and using your trunk to resist any rotation or twisting of the torso while the band tries to pull you towards the anchor. Can be scaled harder by switching your point of contact from your knees to the balls of your feet. 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. Bench Press the dumbbells from chest level to lockout. Try to keep your arms in front of your body while you press, to better target your front (anterior) deltoids. Keep your head, shoulders, and butt on the bench and your feet on the floor. 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. To scale this movement, bring your feet closer (easier) or further away/elevated (harder). Step back so there is some resistance at the top of your split stance position. Balance your weight on both feet and the hand closest to your weight, and with your unweighted hand, reach across your body and lift the weight until it is extended as high as possible, rotating your torso and hips and rolling from the balls of your feet to the sides of your feet. Once youre fully upright, thats the end of your repetition repeat for the prescribed reps. Thrusters, Renegade Rows, Squat Jumps, Jumping Lunges. Hold it and continue squeezing while at the top (aiming for 2-4 sec each rep unless specified otherwise), then repeat for the prescribed repetitions. Like AMRAPs, ascending sets are a form of autoregulation (something that allows us to adjust training based on individual performance variations day-to-day and week-to-week). Keep this movement controlled and smooth, focusing on squeezing your glutes and resisting the band. If you have a hard time elevating your hips off the ground, try elevating your hands on bumper plates to create a deficit. Throughout the repetition, aim to maintain a tucked rib cage, allowing your abs to control the movement. While thesephotos(and relaxed posingingeneral) are not always the most flattering, they can provide us with useful objective data when evaluating your progress. Keep your body in a straight line, making sure not to raise or sink the hips. 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. Tighten the upper back, brace the core, then pull the band from the ground up to the hips. An RPE 7 would be a solid effort, but the set would be less challenging and the lifter would have ~3 reps left in the tank at the end of their set (10 minus 7 equals 3). 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. Hold a heavy weight (backpack full of books, water bottles, cans, etc.) Take a step back as well, so that the band is perpendicular to your arm when your arm is extended in front of your chest. For air squats (bodyweight), check out our detailed breakdown in the Instagram TV video linked here. Return to start position and repeat. Modified (Knees Down) Push-Up; Traditional Push-Ups; Single Arm Banded Chest Press; Modified Handstand Push-Ups; Bench Dips; DB Bench Press, Machine Chest Press, Barbell Bench Press variations. Repeat with the other hand, bringing the implement back to its starting point. Grip a pull-up bar slightly wider than hip width apart, palms facing away from your face (supinated grip). Perform dips by lowering your torso until your elbow joint reaches roughly 90-degrees, then press yourself back up to the top by pushing into the bench. Bring one foot at a time in, bending the knee and hip. Clamshells, banded lateral walk, monster walk. Feet Up or Close Grip). Hinge at the hip with minimal bend at the knee to get in a pulling position. With that in mind, we want to think about keeping our entire torso square, with our shoulders in line with our hips. Start in a plank position and bring one foot at a time as close to the same side hand as possible. 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. From there, lower your weights in front of your body with control. While there are a number of different ways that people define RPE, we will be linking our RPE scale to the concept of Reps-in-Reserve for the purposes of this program. The closer you are to being vertical, the harder the push up will be. Complete the hip thrust with both legs, then at the top of the rep, extend one leg. Banded Front Raise; Seated DB Shrug; Seated EZ Bar Shrug;DB Front Raise, Cable Front Raise; DB Overhead Press. Then, lower yourself down so that your heels reach below the elevated surface until you feel a light (but not painful) stretch in your calves. Stand up straight and hold two dumbbells with arms down and the weight in front of the thighs. Start standing with hips and shoulders square. Can also be performed as a single arm plank (alternate sides each set). 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. This can either be high-bar, low-bar, or somewhere in between (hybrid). Raise the hips into a bridge. For alternating lunges, return the front foot to meet the back. Loop the free end of the band around one ankle, and ensure you are set up far enough away from the anchor so that there is tension on the band when your leg is fully extended. Regular Plank (both arms); Hanging Leg Raises; Bear Crawls; Side Plank; L-Sit. Perform with feet flat on the ground, unless specified otherwise (e.g. Keep bicep and elbow close to torso and control the weight through the entire movement. Place your forearm on the ground with your elbow directly under your shoulder, thenraise your hips off the ground. Set up in a modified pushup position with forearms and knees on the ground. If you entered our challenge for prizes, dont forget to film your retest set! Put your weight on the front foot and hinge at the hip and push your hips back. Barbell Curls, EZ bar curls, Alt. The higher bar positioning allows for a more upright torso angle during the squat, placing more emphasis on the quadriceps. Without lowering the DBs, switch which arm is holding the isometric contraction and perform the prescribed reps with the other arm. Setup in front of a cable machine wearing a dip belt around your waist, and with the pulley set to the lowest position. 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