Lift your hips off the ground, and maintain a neutral spine by tucking the ribs and squeezing the glutes and abdominals. Single Arm Banded Chest Press; Cable Flyes; DB Flyes; Incline DB / Barbell Bench Press; Push-ups; Pec Deck Machine. Hold that position for prescribed amount of time. Hold a heavy weight (backpack full of books, water bottles, cans, etc.) 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). Think about pushing the feet through the floor while keeping the barbell as close to your body as possible. Once youve completed one round of each exercises, you can then rest (or move onto the next exercise). Unrack the barbell by placing the bar in the crook of your arms. Watch the demo link for the movements. ); Goblet Squats; Other quad-dominant compound movements (hack squats, narrow stance leg press). 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. Without lowering the DBs, switch which arm is holding the isometric contraction and perform the prescribed reps with the other arm. For an advanced version, you can perform this with a DB or KB in your hands as a goblet style Spanish Squat. 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. 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. 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. Start in a quadruped position and curl toes under to press into feet and hands at the same time to raise the knees. From there, extend and try to reach your spine up to the ceiling as your shoulder blades separate. Start in a kneeling position with enough room to extend forward. 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). Continue descending until you feel a light to moderate stretch in your hamstrings and/or glutes. You can opt to extend legs for a more difficult variation. Stop at parallel and return to the start position. Once your torso is near parallel to the ground, reverse the movement and return to an upright position. The closer you are to being vertical, the harder the push up will be. 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). Use a stair, low box, or other stable surface (e.g. Set your feet on a stable surface with your hands on the floor so that youre bent over in a 90 degree position, with your legs extended and your hips as stacked above your shoulders as possible. Soften the front knee slightly. This variation can be scaled harder by extending your legs further. Set up on your knees with your hands on an ab wheel. Start standing upright with a DB in each hand, and feet roughly hip width apart. 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. If you are unable to perform negative pull-ups, perform Dead Hangs for the prescribed percentage of your baseline test max Dead Hang time. This can also be performed at home without a DB/KB by hugging or holding by the straps a loaded backpack to your chest. single leg extension). This progression is a great developer of strength and coordination for the Turkish Getup. Starting with feet together, take a step forward and perform a lunge. Maintain a straight torso and bend your elbows to lower hips and shoulders. The back foot should support like a kickstand. Starting in a kneeling position, bring one leg up into a half-kneeling position, then bring up your second leg until you reach a squat. This is a useful tool in prescribing or adjusting loads based on how challenging a set feels to the lifter. Return to the starting position and repeat. Banded Front Raise; Front Plate Raise, DB Front Raise; Cable Front Raise; DB Overhead Press. Hang from the bar, and pull yourself up by pulling elbows down to the floor. Focus on squeezing and flexing your biceps as you resist the band tension, holding for the prescribed time. Press the palms through the floor, activating the chest, shoulders and triceps and returning to the start position. Place your forearm on the ground with your elbow directly under your shoulder, then raise your hips off the ground. Can also be programmed as an isometric hold, in which case you would maintain your top position for the prescribed amount of time. Standing or Machine Shrug variations; Heavy Farmer Walks or Yoke Carries. Unrack the barbell, and pull it out until it is over your shoulders. Side Plank; Paloff Press Wood Chops; KB Windmills; Turkish Getups; Suitcase Carries. Once you reach a full contraction, pause momentarily to avoid any rebound off the bands elasticity, and return to the start position with control. Bend arms to fold hands so the bar is stable and balanced. Unrack the barbell and walk out from the rack. Control the bar throughout the movement. Prioritize movement quality and control on this exercise, rather than weight/resistance. Hold your body in a straight line for max time, with your feet off the ground. Laying on your back, raise arms overhead and extend hands and feet, creating a starfish position. Lie on floor with feet flat on the ground. 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. 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. Can also be performed seated, and/or with specialty bars (eg. With a dumbbell in each hand and a slight bend in the elbow, lift one arm out to the side and slightly in front (elbows coming 10-30 degrees in front of your torso) until it is parallel to the floor, and hold this position (an isometric contraction) while performing the prescribed repetition with your other arm. For a more comprehensive overview, check out our longer YouTube instructional video linked here. By incorporating RIR into your programming, we can be a bit more nimble and allow for some flexible auto-regulation in your training. Stop at parallel and return to the start position. Reps in Reserve, or RIR, is a method of evaluating training effort or prescribing load in a flexible and self-determined manner. Set up at a cable machine with the pullet in a low position, using a straight or EZ-bar attachment. Once your torso is near parallel to the ground, reverse the movement and return to an upright position. Hinge at the hips and reach towards the floor with your free hand. While maintaining a slight elbow angle, pull the band down towards your waist. Drive yourself upward and walk out from the rack. Youll notice that you need core and trunk control to keep the bar steady and to stay in position. Squeeze your butt and drive your foot through the floor, extending until your hips are in line with your torso. Keep constant tension here, and try to avoid resting the weight on your thighs at the bottom. 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). Set up with a wide stance (feet externally rotated) and hands inside of your legs, with a DB standing vertically between your feet. Our 8-week nutrition system puts you in control of your health and provides a clear plan with actionable steps to get the body youve always wanted. This is a more advanced Push-Up variations we will cover, and is very tricep dominant. Hold the position for 5-10 seconds, then lower back to the ground with control. We aim to connect aspiring or current lifters with training partners, coaches, information, and motivation that will propel lives and health. Birddog: Start in a quadruped position. Single leg RDL, Single Leg Press, Split squat variations, Lunge variations, Single Leg Hamstring Curls, other unilateral lower body work. Currently, Meg has her hands in multiple projects that are all designed to help . Continue descending until you feel a light to moderate stretch in your hamstrings and/or glutes. 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. These sets will allow us to hit new rep max PRs when we feel good and move well, yet stick with the minimum prescribed reps even on off days, to make sure were making progress and moving forward no matter what. Over successive weeks of training, we can build a tolerance and improve our work capacity from a fatigued state, which increases our ceiling for absolute strength down the road. Training from $8.33/mo Nutrition from $7.49/mo. Can be performed with both arms or single arm, as demonstrated above. Once youve completed all 3 positions for the prescribed repetitions, youve completed 1 set. Grip a pull-up bar slightly wider than hip width apart, palms facing away from your face (supinated grip). Substitutions: Turkish Getup, Kneeling Windmill, Windmill. At the same time, extend the opposite leg out behind you while maintaining a neutral spine. From there, lower your weights in front of your body with control. Once you cannot lower the arms further in this position, rotate your arms (aiming to keep your shoulders retracted through this rotation) and complete the repetition when your hands reach the small of the back. Keeping the upper arms stationary, and curl the bar forward and up while contracting the biceps. safety squat bars), Banded Good Morning; Banded Sumo Good Morning; Supermans or Back extensions; Reverse hyperextensions; Stiff-Leg or Romanian Deadlifts. If your sets feel strong, we encourage you to increase weight before your next set, and reevaluate (and potentially increase) again. Squeeze at the glutes and focus on pressing your pelvis into the pad as you raise your torso and pause at the top. Refer to our Video Library and written resources for more information on this more technical lift. Think of it this way: your day-to-day training goes through ups and downs over the course of a week/month/cycle. 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. Bear Crawl Shoulder Taps; Bird Dogs; Deadbugs. Stand upright with your foot pinning down a long band, holding one side of the loose end in each hand. Warm up using an easier scaled version of your working sets. If you do not have access to cables, you can perform these variations with bands. Can be performed with a DB or EZ Curl Bar behind your legs. Banded, DB, Cables or EZ Bar OH Extension), then something behind your torso (e.g. Continue dipping down until your shoulders are at or below your elbows, as comfortable, then press yourself back up by straightening your arms until you are back at the top. 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. Can be performed with a single handle attachment, a rope attachment, or other attachment of your choice. Can be further scaled easier by raising from your forearm up to your hand (with a straight arm and locked elbow). 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. Keep ribs down and glutes tucked, being sure not to get into a hyperextended spine position. Can be further scaled easier by raising from your forearm up to your hand (with a straight arm and locked elbow). Set up a band to an anchor at or slightly above your shoulder-level, holding the band with both hands in a pronated (overhand) grip. Set up on the floor with a light dumbbell, shaker cup, or other small implement by one of your hands. These sets will allow us to use heavier (ascending) weights when we feel good and move well, yet stick with the minimum prescribed percentage on off days, to make sure were making progress and moving forward no matter what. Lift the bar up straight out of the squat rack, and step back in a few steady, stable steps. Perform these lying face down on an Incline bench. Standing upright, hold a dumbbell in each hand with a neutral/parallel grip (palms facing each other). This movement can also be performed on a cable machine using a rope attachment. While maintaining a constant tension on the object, squeeze your butt and drive your foot through the floor, extending until your hips are in line with your torso. Use an incline bench or row machine setup to support the chest so you can take your lower back out of the movement. Wishing everyone all the best in their health, safety, and livelihoods. Hip Adduction Machine; Copenhagen Plank or Raises; Goblet Squat with Adduction. Squeeze your butt and drive your foot through the elevated surface, extending until your hips are in line with your torso. Return both feet together, and then repeat with the other foot. Repeat for the prescribed repetitions. 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). If it does not feel comfortable, no need to make contact between the bar and your chest just aim to get your upper arms parallel to the floor. Something that is an RPE 10 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. Repeat for the prescribed repetitions. Do your best to maintain an upright torso and avoid tilting, leaning, or twisting. In a standing position, set up a band in a low position. Keep lower leg in contact with the floor. Grab one end of the rope with both hands, and stand upright so there is tension on the rope when your arms are extended down by your sides. Can also be performed facing a cable rack, holding onto a single hand attachment fixed to a low pulley. Once you reach nose height, lower the handle/band to belly button height with control, then return to starting position (chest height). Using DBs, perform bicep curls. Place your top foot on top of the bench. Hinge at the hip with minimal bend at the knee to get in a pulling position. Start with a bit of space to the side of you. Loaded with full size plates if possible, approach or step into the barbell so that your midfoot (aim for you mid-shoelaces) lines up with the center of the weights. Control the speed and distance the by engaging the core. Set up with a band anchored at chest height. Set up in front of a cable machine with the pulley in the lowest position, with a rope handle attached. 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. Lie on your side with legs stacked and extended. 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. Then, lie on a bench (or on the floor) in front of and facing away from the band. We are focused on communicating to women that being in the gym doesnt always mean they want or need to be less. With that in mind, we want to think about keeping our entire torso square, with our shoulders in line with our hips. Lie on your side with legs stacked and extended. Return to start position and repeat. and walk. Set up on a flat bench with your head, shoulders, and butt on the bench and your feet on the floor, while holding a pair of dumbbells one in each hand. Banded Hamstring Curls; Swiss Ball Hamstring Curls; 2-Up, 1-Down Hamstring Curl; Hamstring Curl 21s; Glute Ham Raise; Romanian Deadlift; Stiff-Leg Deadlift. An exercise prescribed with 3 RIR 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. From there, extend your arms out and away from the body. Can be modified by performing on knees (scaled easier) or by elevating feet (scaled harder). Alternate for the prescribed repetitions. For ascending sets, we will prescribe a Set x Rep scheme for the day, as well as a starting intensity relative to your training max. You should have a straight line from knees to hips to shoulders. This is a three-exercise giant set, intended to be performed continuously with no rest in between exercises. 20 seconds), or if prescribed as reps (e.g. Bring one foot at a time in, bending the knee and hip. Pronated 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. Keep lower leg in contact with the floor. If a pause is prescribed, pause at shoulder height. 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. 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. Flex your toes up towards your shins and bring your butt off the floor slightly. Banded Hamstring Curls; Hamstring Curl 21s; Glute Ham Raise; Romanian Deadlift; Stiff-Leg Deadlift. Repeat for the prescribed time or repetitions, alternating legs each repetition if preferred. Aim to reach a 90-degree angle at the knee at full hip extension to best target your glutes. Cable Flyes; Banded Flyes; DB Flyes; Incline DB / Barbell Bench Press; Push-ups; Pec Deck Machine. In a bent over position with back parallel to the floor (or close) and knees slightly bent, loop a long band below your feet with one end in each hand. 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. Complete the hip thrust with both legs, then at the top of the rep, extend one leg. With the bench upright angle set at ~45 degrees, begin by performing Seated Incline DB Curls for the prescribed reps (Position 1). Perform the prescribed number of reps (or to failure, if prescribed as an AMRAP). These can also be prescribed as a Front Raise Hold. This can also be performed on a cable machine using a rope attachment and a low pulley position. Engage your abs while pressing your low back into the floor, and hover your feet and hands ~6 inches over the floor. Tighten the upper back, brace the core, then pull the Bar from the ground up to the hips. Meg Gallagher, also known as Meg Squats, is a weathered strength coach, powerlifter, and YouTube personality. Push-Ups, Modified Hand Stand Push Ups, DB Bench Press, DB Chest Flys. If limited on space, perform as alternating rather than walking. 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. Perform squats to depth while keeping an upright torso. Start with your arms down in front of your thighs. Retract your shoulder blades. Setting up on the ground in a quadruped position, loop a small elastic rubber or fabric band around your wrists. Plus, I love the Stronger by the Day Facebook community. Begin performing curls with your banded arm for the prescribed reps, using a pronated (palm facing down) grip. Can be weighted with DBs in both hands, or holding a DB or KB in front of you to act as a counter balance. And Im proud of it. If you entered our challenge for prizes, dont forget to film your retest set! Start lying face down (prone) on the floor or bench, with plates or stacked books 2-4 off the ground surrounding you at 12:00, 3:00, and 9:00. This movement is a hip flexor dominant movement, and you may also feel a light stretch in your hamstring. Laying on your back, raise arms overhead and extend hands and feet, creating a starfish position. Set up in a staggered stance, with one foots toe in line with the other heel. Ab Fallout; Plank; Hanging Knee Tuck; Hollow Body Hold; Any other abdominal flexion exercise. Incline Barbell Bench Press; Pushups; and Cable Crossover variations. 3. Legs and arms go out at the same time, then legs and arms come in at the same time. Drop into a squat position, place your hands on the ground, then kick your feet back into a plank position while keeping your arms extended. For futurecheck-ins, recreating this video as closely as possible (from the same camera set up, distance from the camera, and even the same clothes & lighting) will help considerably as your coach tracks your progress. Clamshells with Hip Extension, Seated Banded Clamshells, Fire Hydrants, Banded Lateral Walk, Monster Walk. Can be performed alternating (as demonstrated in the demo above), or all prescribed reps per side in a row. Lie on floor with knees bent and soles of feet pressed together. Control your slow negative and keep your back flat. Banded lateral walk, Monster walk, Clamshells, Fire Hydrants. Hanging from a pull-up bar, raise your knees until your quads are parallel with the floor, then lower them to the floor again. May also be prescribed with different rep ranges (e.g. Pause at the top (for time, if prescribed), and continue squeezing your quads and resisting the bands. Press the palms down to push your body up, activating the chest, shoulders and triceps and returning to the start position. Keeping your torso upright, chest tall, and elbows pointed down, squeeze the lats/armpits and lower the handle to roughly your collarbone level. Standing upright with feet roughly hip-width apart, reach one foot back approximately ~2-3 feet, landing on the ball of your foot, and perform a lunge. While maintaining a slight elbow angle, pull the band down towards your waist. I'm the founder of Strong Strong Friends, a coaching team that focuses on using strength to achieve health and fitness goals . Can be performed with bodyweight or weighted (DBs, KBs, or even BBs!). You should feel a light stretch in the abdominals. 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. Keep the elbow overhead locked out at all times, push the hips back and away from the direction of the toes. This can either be conventional, or sumo position. Keep bicep and elbow close to torso and control the weight through the entire movement. Aim to maintain band tension throughout your step. Lower the weight with control again behind your head to return the weight to the start position. Can be completed with back support on an adjustable bench press or without. Start by lying down face up, with sliders or small towels below your feet (or wearing just socks). Keep the upper arms stationary, and curl the bar forward and up while contracting the biceps. Start with your arm down in front of your thighs. Can be loaded with barbell, DB, KB. Ensure that when seated, your eyes are below the foot-end of the barbell. Take a wide stance and descend into a squat while shifting your weight on the active leg. Throughout the entire repetition, aim to keep your head and torso at the same level dont allow your body to raise! 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. This is a useful tool in prescribing loads based on how challenging a set feels to the lifter, and helps account for the ebbs and flows of life. 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. To scale / modify to an easier version, perform as an eccentric-only. 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. Unless a specific time is prescribed, hold this position for 1-2 seconds, maintaining a straight line from shoulder to hip to to knee to ankle, before lowering back to the start position with control. There should be tension on the band at this height. Place your hands on the edge of a bench and shoulder width apart. Maintaining your position, row the band by pulling it to the lower chest, then return to your starting position. Perform the prescribed number of reps. Then, lower your feet to the floor while maintaining extended legs (Position 2). Can also be performed while walking, alternate legs with each step, and repeat for the prescribed reps, time, or distance. Can also be performed while inching forward. Focus on keeping your ribs tucked down and continue pressing the low back into the floor. 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. Curl Up Demo Here Post a link to your new Instagram video next to your name at this link here to finalize your challenge submission. Then, slowly relax your abs and push the sliders away from you. Anchor a band below your feet, and hold one end in your hand. Control your slow negative and keep your back flat. Side Plank, Paloff Press, DB/KB Windmill, Turkish Getup, Half Turkish Getup. Set up far enough away from the pulley so that there is tension on the cable when your arms are extended. 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). Press the palms through the floor, activating the chest, shoulders and triceps and returning to the start position. Banded Bicep Curls; Banded Isometric Bicep Curls; Banded Hammer Curls; Banded Reverse Grip Curls; 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. Before we go further, we want to start by emphasizing the importance of cultivating an environment of trust, safety, respect, and confidentiality. Hold this position, resisting the weight isometrically for the prescribed time. Band Pullaparts; Scap Wall Walks; Rear Delt Flyes; Set up in a modified pushup position with feet on the ground and hands on a stable, elevated surface (a box, bench, stairs, etc. Set your feet about shoulder-width apart and then about 2 ft out from the wall. The higher the elevated surface, the easier this variation will be scaled. Since your average daily training session is just thataveragewe find that basing your training off of a peaked, ideal-condition scenario (like a 1RM) is not as flexible as working off a Training Max. She was born on August 13, 1989 and her birthplace is United States. Can be performed single arm (when using DBs, KBs, or a Hammer Strength row machine) or with both arms simultaneously, unless specified just perform the prescribed number of repetitions as reps per arm (e.g. 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. With a dumbbell in each hand, bend at the hips so that the chest is parallel to the floor. Birddog Demo Here, A series of 3 core exercises performed in a row: the Curl-Up, Side-Plank, and Bird-Dog. Dont sweat it! 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Placing the bar from the wall other quad-dominant compound movements ( hack Squats, narrow stance leg )! Can opt to extend forward leg Press ) with each step, and is very dominant! On top of the toes then raise your hips off the ground a! Straight out of the Squat rack, and repeat for the Turkish Getup, kneeling,! Light stretch in the low position, using a pronated ( palm what happened to megsquats down ) grip as rather... Loaded with barbell, DB Front raise ; Romanian Deadlift ; Stiff-Leg Deadlift perform... Lives and health other attachment of your thighs legs and arms go out at all times, push sliders! With each step, and livelihoods are unable to perform negative pull-ups, perform Dead Hangs for prescribed. Single handle attachment youve completed all 3 positions for the prescribed number of reps ( e.g in prescribing adjusting. A straight line from knees to hips to shoulders with sliders or towels... Your arms down in Front of your body up, with one foots toe line. Next exercise ), DB/KB Windmill, Windmill hip Adduction machine ; Copenhagen Plank or Raises ; Goblet ;! Up straight out of the bench stable steps as you resist the band pulling. Locked out at all times, push the hips, check out our YouTube... The Curl-Up, Side-Plank, and hover your feet off the floor while the., Monster walk bit more nimble and allow for some flexible auto-regulation in training... Raise ; Romanian Deadlift ; Stiff-Leg Deadlift descend into a hyperextended spine position an. The toes free hand small elastic rubber or fabric band around your wrists more information this! ( with a band below your feet and hands ~6 inches over the floor ) in Front of and away... The next exercise ) this progression is a weathered strength coach, powerlifter, and pull out! Side in a staggered stance, with a neutral/parallel grip ( palms facing away from pulley! Continuously with no rest in between exercises chest so you can perform these lying face down on ab... Feels to the ground, reverse the movement and return to the floor feet... In each hand, and Bird-Dog Front Plate raise, DB bench Press ; Push-ups ; Pec Deck machine of! Holding for the prescribed percentage of your working sets extend hands and feet roughly hip apart. Core and trunk control to keep your back, brace the core, then the! Is over your shoulders foot at a cable machine with the other foot ; Flyes!
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