Laying on your stomach, extend your arms overhead and extend legs and feet. This can either be conventional, or sumo position. 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. Setup a barbell on a squat rack at about elbow height. Can be performed on either a bench or on the floor, if not specified. This exercise can be scaled easier by substituting the barbell for another weight implement (DBs or KBs), or performed bodyweight. To scale this movement, bring your feet closer (easier) or further away/elevated (harder). In the full version, also raise your body back up to the start position by actively contracting your hamstrings. Lift your hips off the ground, and maintain a neutral spine by tucking the ribs and squeezing the glutes and abdominals. Deadbugs; Birddogs; V-situps; Hollow body holds; Bear Crawls. Barbell OHP; Seated Cable OHP; (Modified) Handstand Push-Up; Overhead Pressing Machines. Hinge at the hip with minimal bend at the knee to get in a pulling position, and reach down and grab the band. Then, perform the final amount of prescribed reps with both arms at the same time. To be performed unweighted, unless otherwise specified (e.g. Loop a band around a squat rack or sturdy alternative at approximately shoulder height, or slightly above, and hold the band with both hands in a pronated (overhand) grip. 38 would be 38/arm). Side Plank; Paloff Press Wood Chops; KB Windmills; Turkish Getups; Suitcase Carries. Stop at parallel and return to the start position. Raise the hips into a glute bridge, and perform a hamstring curl with one leg at a time by pushing your heel out away from the body, then back to the start position, all while maintaining your bridge position as best you can. Hold that position for 2-3 seconds (unless explicitly prescribed), then lower your hips back to the ground thats 1 rep. Repeat for the prescribed number of repetitions. Set up with a KB with a wide stance (feet externally rotated) and hands inside of your legs. Retract your shoulder blades and raise your thumbs towards the ceiling. Contract your calves and extend at the ankles, raising up to your tip-toes. For the kneeling variation, start in a half kneeling position. Hold that position for prescribed amount of time. Sun Salutations; Inchworms; Runners Lunge; Punter Kicks. Intended as a motion exercise, not a stretch. While thesephotos(and relaxed posingingeneral) are not always the most flattering, they can provide us with useful objective data when evaluating your progress. Starting with your arms extended and your body in a straight line (with an engaged core), pull your chest towards the bar maintaining the same straight body positioning and then lower back to an extended start position. Begin by extending your legs, and elevating your feet if possible (shifting more load to your upper body and away from your lower body, as you add more resistance to your dip). Continue descending until you can reach the KB with your closest hand. Then reverse the movement and return the weight to the start position. From this position, walk your hands backwards until you return to your start position. 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. Set up far enough away from the pulley so that there is tension on the cable when your arms are extended. Bodyweight Leg Extension, Leg Extension, Bodyweight Lunge. Can also be performed at home by substituting a KB/DB for a water bottle or small backpack weighted with books or other objects. Begin by descending into the bottom of a squat, then explosively drive back up and jump once you reach a fully extended position. Reverse grip shoulder pass through, Around the World, Down Dog Position. Pause slightly to avoid any bounce (or for the prescribed tempo), then reverse the movement with control and return the weight to the start position. Diamond Push-Ups; Traditional Push-Ups; Close Grip Bench Press; Skullcrushers; Rope Pushdown; Bench Dips; Chest Dips. Start in a standing position with your feet roughly hip-width apart. In this position, slowly control your descent back to the bottom (DBs near your hips). Stand upright, with your hand on a sturdy wall, beam, doorframe, or squat rack for support. Repeat for the prescribed number of repetitions, then (while holding your shoulder blades retracted), tuck your elbows back towards your torso until your arms make a W shape). Option to scale down by using the modified variation by tucking your knees and holding them to your chest while performing your rocks. Try to flatten the lower back, and remove any lower back arch. If an exercise is prescribed as 36 @ 4 reps left in the tank, that means we want to perform 3 sets of 6 repetitions using a weight that we could do for ~10 total reps if pushing to true failure (6 completed reps + 4 RIR). Hold this top position for the prescribed amount of time, scaling weights lighter if needed good options here can be holding smaller DBs than usual, holding light change plates (2.5lbs / 1kg or less), or holding a pair of filled water bottles. Allow the bar to become motionless (a very slight pause to ensure you are not losing control of the bar or bouncing off your chest), and then begin pressing the bar back up to your start position. Standing upright with a long resistance band setup to a low anchor in front of you. Move through a series of various different postures and stretches. Before the Barbell is our eight-week training intensive to transform you from total novice to a confident and competent lifter. Set up in a push-up position. Repeat for the prescribed number of repetitions, then rest. Engage your abs while pressing your low back into the floor, and hover your feet and hands ~6 inches over the floor. The goal here is to eventually work towards a skip while keeping the knees high and reinforce good ground contact to improve sprint technique. You should have a straight line from heels to knees to hips to shoulders. To find the starting position, grab both handles and bring them into an overhead press start position (arms bent, out to the side, but elbows slightly forward). 3-Position Cable Curl; 3-Position Banded Curl; Any Bicep Burnout of 15+ reps to failure; Barbell Curl, Concentration Curl, Cable Curls (V-Bar or EZ Bar attachment), Preacher Curls, Alternating DB Curls, Hammer Curl. Set up with a long resistance band anchored in a medium- to low position in front of you (at or below waist level), with a slight bend at the hips so that your torso is somewhat leaning towards the band. Starting with a bench perpendicular to your body, grip the surface or edge of the bench with your hands. Then, without rest, turn over and perform Prone Incline DB Curls for the prescribed reps (Position 2). 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. Face a cable setup with a rope handle attached to a low pulley. Lower back down and repeat. Reach one foot back and perform a lunge. 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. 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. Keep the upper arms stationary, and curl the bar forward and up while contracting the biceps. Further options to scale 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. jumping pull-ups, assisted negative pull-ups, negative chin-ups, negative pull-ups. You should feel a light stretch in the abdominals. Focus on squeezing and flexing your biceps as you resist the band tension, holding for the prescribed time. Cluster sets allow us to overreach intensity, using a heavier than average weight for a given rep range (you may be able to work up to a 5RM weight and perform 6 total reps via Clusters of 2+2+2). Begin your rep by contracting your biceps, curling to a 90-degree bend at the elbow, making sure you have tension and resistance from the band. Weve been working on a few different options to try and provide as many resources as possible (these will be included in the Notes section on your programming page over the coming weeks). If you find this exercise too easy (or you are struggling to find this exercise effective), you can scale to an advanced variation by holding light plates or DBs (1-5lbs can be plenty of resistance), or perform them from a Deficit as demonstrated above. Split squat variations; Lunge variations; Step Ups; Any other unilateral lower body movement (single leg press, single leg glute bridge, etc.). From there, squat back up until you are fully upright. Then immediately drop to Position 3, dropping to your knees and finishing your set. Standing upright, hold a weight plate with hands parallel (palms together, hands on either side of the plate). Focus on keeping your ribs tucked down and maintaining your hollow body position throughout the motion while rocking back and forth. On cable pulldown machine, choose a neutral (parallel) grip handle, and hold with both hands. Lateral Box Step Ups; Bulgarian Split Squat; Split Squat; Front Foot Elevated Split Squat; Lunge; Reverse Lunge; B-Stance Hip Thrust; Single Leg Leg Press. Ok to touch shoes or shin if you cannot reach the floor. If comfortable at a slower pace (marching), a skip can be added in between steps. Loop a band around a squat rack or sturdy alternative at approximately shoulder height, or slightly above. Squeeze the shoulder blades together and separate the band in a fly-motion. Start in a quadruped position, with a band anchored to a low position in front of you. Return back to the start position, focusing on maintaining that trunk position and pushing your hips through to lockout. 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. Starting standing upright with feet together, reach one foot back and perform a lunge. Put hips down and bring hands to meet them. 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. Lie face down on a bench with legs hanging off the bench. Front loaded (DB, KB, barbell) squat; Belt Squats; Leg Press or Hack Squat; Leg Extensions. 8+8+8 would be 8 bottom half, 8 top half, 8 full ROM). Keep constant tension here, and try to avoid resting the cable at the bottom. Start in a kneeling position with enough room to extend forward. To make this movement more challenging while using the same band, try grabbing each end of the band rather than looping the band through itself, or perform these as a Single Arm variation, performing the total prescribed repetitions as reps per side. Start your rep by pulling the handle back towards the lower abdomen. Ab Walkout; Plank; Hanging Knee Tuck; Hollow Body Hold; Any other abdominal flexion exercise. 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. Heel Elevated Goblet Squat, as demonstrated above). Meg Gallagher, also known as Meg Squats, is a weathered strength coach, powerlifter, and YouTube personality. These can also be performed weighted by holding a DB or KB (goblet style), pair of DBs or KBs (at your sides), or holding a weighted book bag (worn on your back, held goblet style, or tucked to your chest). We are focused on communicating to women that being in the gym doesnt always mean they want or need to be less. Push upward, unlock the safeties, and lower the sled working through as full of a range of motion as possible. Begin your rep by descending your body and leaning forward. Start your repetition by raising one leg just off the floor, and then contract that glute while kicking your heel back and up until your leg is fully extended, holding and squeezing your glutes at the top. Grab the attachment with both hands, and raise the weight above your head with your arms bent and hands behind your head. Copenhagen Plank; Copenhagen Plank Raise; Modified Copenhagen Plank;Cossack Squat; Side Lying Adduction; Hip Adduction Machines; Goblet Squat with Adduction; Hip Thrust with Adduction. Set up a band in a high position, and, a few feet away from the anchor, face sideways so that you are oriented 90-degrees from the anchor. Keep your back flat against the wall, then bend your legs until theyre in a 90 degree angle. You should be far enough away from the anchor that there is some tension in the band even at rest with arms overhead. Hold the position for the total prescribed time (e.g. If limited on space, perform as alternating rather than walking. Begin performing curls with your banded arm for the prescribed reps. Hip Adduction Machine; Copenhagen Plank or Raises; Goblet Squat with Adduction. 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. Half Get-Ups; Turkish Get-Up Position Repeats; Windmills (standing or half kneeling); Suitcase Walks. On cable pulldown machine, choose a long handle. Set up at a cable machine with the pullet in a low position, using a single handle attachment. Then, stand up with the weight, ensuring to maintain a strong, square torso. Take a moderately (1-4 per hand) narrower grip than your competition or regular bench press grip. The body should form a straight line from head to knees. Raise your heart rate and warm up your body for your session with some light cardio. Laying on your back, raise arms overhead and extend your legs and feet. Megsquats is a famous YouTube Star who has a net worth of $1-5 million. Maintain an extended arm position and raise the weight from in front of your hips/thighs until you reach shoulder height. 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. Each regular training week will provide suggestions on how to adjust your Training Max based on numbers you hit, so youll be up to speed in no time even if you start with a conservative guess. While keeping your knees fairly straight, raise one leg towards the ceiling with control, and bring back down. Grab the loose end of the band with both hands, and raise the band above your head with your arms bent and hands behind your head. Since we all have different levels of experience and technical proficiency (e.g. Lie on floor with feet flat on the ground and place a small block, foam roller, rolled towel, or similar object between your knees. Ive seen incredible gains in my strength and muscle composition from following these workouts. There's a reason she has so many followers (and made it on our list . 20 seconds), or if prescribed as reps (e.g. From there, extend your arms out and away from the body. Begin performing curls with your banded arm for the prescribed reps. Squeeze the shoulder blades together and separate the band in a fly-motion. Hold a weight (kettlebell, dumbbell, etc) with one hand and walk. Begin pressing the DBs overhead for the prescribed number of repetitions, aiming to keep a vertical torso. 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. 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. Set up in a conventional deadlift position and hold an attachment to a low cable. Reverse the movement and return to the bottom of the good morning, and then fully standing. Can also be performed with a DB. Laying on the ground on your side, extend your knees so your whole body is in a straight line from knees to hips to shoulders. Place your forearm on the ground with your elbow directly under your shoulder, then raise your hips off the ground. Programming is always yours to run as you choose, and we arent here to enforce anything. Reverse all steps to come back to the starting position. DB or Cable OH Tricep Extensions; Cable push downs; Skullcrushers; any other tricep-specific exercise, Cable Single Arm Overhead Tricep Extension. There should be a moderate amount of tension on the band while your arm is at your side, but not so much that you cant perform the repetition to a full range of motion. Get in an upright seated position facing a cable pulley, with handles attached at the low position. Can be performed with an EZ Bar or straight bar. feet up close grip bench press). For example, if your baseline test is a 5-second max negative, you can perform sets of 2-second or 3-second negatives, but try to get at least 10-seconds total across all sets. Set up in a modified pushup position with hands and knees on the ground. These weight increases can be anywhere from 2-5%+ of your training max. Repeat for the prescribed repetitions. Tighten the upper back, brace the core, then pull the Bar from the ground up to the hips. Maintain an extended arm position and raise the cable from in front of your hips/thighs to up over your head. Deadlift; Barbell deadlift variations (conventional, sumo, trap bar); Other posterior chain compound exercises (Good Mornings, Romanian Deadlifts, Stiff-Leg Deadlifts). 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. Alt 2-Up, 1-Down Hamstring Curl, as demonstrated in the GIF above). If chest dips are uncomfortable for you (or not feasible based on equipment), substitute for Bench Dips, or any of the other substitutions listed below. If youre not too sure, we recommend not trying to overthink things. You should have a straight line from heels to knees to hips to shoulders. Shift the weight onto the forearm and transition to your hand. Press the palms down to push your body up, activating the chest, shoulders and triceps and returning to the start position. 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. Lie on floor with feet flat on the ground. Maintain this position for the prescribed time. We prescribe all percentages relative to a Training Max. We recommend racking the bar during your intra-set rest. Press shins into the floor to return back to start position and repeat. Banded Lateral Walks or Monster Walks, Glute Bridge, Abductor Machine. This can also be performed at home without a DB/KB by hugging or holding by the straps a loaded backpack to your chest. Continue descending until you feel a light to moderate stretch in your hamstrings and/or glutes. Starting with a bench perpendicular to your body, grip the surface or edge of the bench with your hands. Starting in a push up or modified (knees down) push up position, maintain your locked-arm position and pinch your shoulder blades together as your chest lowers slightly to the ground. Stand upright with your foot pinning down a long band, holding one side of the loose end in each hand. Repeat for the prescribed repetitions, then repeat on the other arm. Standing upright, hold a weight plate with hands parallel (palms together, hands on either side of the plate). From there, extend and try to reach your spine up to the ceiling as your shoulder blades separate. Join thousands of men and women around the world using Megs program to get stronger, more confident, and empowered. If you could almost do an unassisted pull-up during your baseline test, you can also shoot for your first pull-up! There should be tension on the band at this height. Abduct the knees, and come back to the start position. This variation can be performed with a DB, Band, Cables (rope or single handle), as well as standing or seated if not specified. Birddog: Start in a quadruped position. ); Any other back or lat focused exercises. Start by performing rows using this wider grip for the prescribed repetitions. Maintain your arm and torso position (actively contracting your abdominals), and begin lower one leg down towards the floor. Ive finally broken through my plateau and have been putting on weight Weight on the bar, that is! Standing in front of a weight plate or similar, aim to elevate your toes by 1-3. Unrack the bar setup in a low bar position. On a cable machine, hold the cable in one hand using a rope or single handle attachment. With a glute band just above the knees, lie on the ground. Squeeze your butt and drive your foot through the floor, extending until your hips are in line with your torso and resisting the band tension. 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. Hold the weight overhead or to your chest. Focus on keeping your ribs tucked down and maintaining your hollow body position throughout the motion while rocking back and forth. Pause and flex your tricep while holding the weight at the top, then return to the start position and repeat. To find your starting Level, check out our information page at this link here. Begin your rep by contracting your biceps. Shins should be close to perpendicular to the floor at the start of the pull. For a Goblet Squat with Adduction, place a block or rolled towel in between the knees. 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. You should feel a mild stretch in your hamstrings with each kick. 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. 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. Starting in a plank position with one hand on the floor, and the other on a slider, paper plate, or magazine. Squeeze at the glutes and focus on pressing your pelvis into the pad as you raise your torso and pause at the top. Once you reach nose height, lower the handle/band to belly button height with control, then return to starting position (chest height). See the demo link above for more detail, as an example of 3+3+3 Iso-Hold Lateral Raises. Stop at parallel and return to the start position. Ive also been able to lift more since starting the program. Before I was trying to workout six days a week for multiple hours. Lie on floor with feet flat on the ground and a long resistance band hooked around your feet and drawn out across your hips. Can also be performed on a barbell bar, with DBs, or on cables. To scale / modify to an easier version, perform as an eccentric-only. Keep your body in a straight line, making sure not to raise or sink the hips. If your prescribed variation is unassisted pull-ups or weighted pull-ups, perform some sets with reduced reps or weight. Use your leg to prevent your upper arm from moving or swinging, avoiding momentum. If your primary (main) squat is already High-Bar and the program prescribes High-Bar Squats at another time in the week, you may perform them again, but we would recommend considering an alternative variation. Initiate by walking your hands forward away from your thighs. Press the palms down to push your body up, activating the chest, shoulders and triceps and returning to the start position. Lift the band straight up toward the chin, leading with the elbows and keeping the band close to the body. Aim to maintain a straight line in your body, from feet to knees to hips to shoulders. Start your repetition by raising one leg just off the floor, and then contract that glute while kicking your heel back and up until your leg is fully extended, holding and squeezing your glutes at the top. Squats ; Leg press or Hack squat ; Leg Extensions or Raises what happened to megsquats Goblet with. Are extended straight line, making sure not to raise or sink the hips the time... Abs while pressing your low back into the pad as you resist the band this. Your banded arm for the prescribed reps. hip Adduction machine ; what happened to megsquats Plank or Raises ; Goblet squat Adduction! 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