Start in a quadruped position in front of a cable machine with a single handle attachment set to a low position in front of you. For a more comprehensive overview, check out our longer YouTube instructional video linked here. Banded lateral walk, Monster walk, Clamshells, Fire Hydrants. Lay on your side with your feet under a bench or elevated surface. 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. Perform as a static hold at the top of your pull-up position for max time. Bodyweight Leg Extension, Leg Extension, Bodyweight Lunge. Set up with an adjustable bench and a pair (or more) of Dumbbells. Curl Up: Lie on your back with one knee bent and the other extended on the floor. Aim to reach a 90-degree angle at the knee at full hip extension to best target your glutes. Extend the arms out past the seat and complete dumbbell curls. Sitting on the floor in front of a bench, roll the bar so it is over your hips. The most significant improvement from being a Stronger by the Day member would be the confidence boost. Cable Lateral Raise; DB Lateral Raise; Prone Incline Y-Raise; Overhead Pressing variations; any other shoulder exercises. Can also be performed using Cables and pulley handles rather than bands. We aim to connect aspiring or current lifters with training partners, coaches, information, and motivation that will propel lives and health. Perform for the prescribed repetitions, then switch sides and repeat. Alternating Side Lunge; Pistol squat; Single Leg Press; any other unilateral lower body movement. Heel Elevated Goblet Squat, as demonstrated above). Hammer Curls; Neutral Grip Curls; Cable Curls; Machine Curls; Any other bicep variation. 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. The total range of motion on this movement is slight, so try to maintain control and a solid trunk position (not sagging at the hips). 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. Inverted Row (Regular Grip); Pronated Grip Inverted Rows (At-Home version); DB Row; Cable Row; Chest Supported Row; Machine Row; Pull Up; Chin Up; Lat Pull Down. Can be performed with a rope, straight bar, or v-/ez-bar handle attachment. Deadbugs; Birddogs; V-situps; Hollow body holds; Bear Crawls. Option to use a rope, or other attachment unless specified. Set up a single handle pulley in the low position of a cable rack. Can be performed with a DB or EZ Curl Bar behind your legs. Pause, then return to a half-kneeling position before returning to your knees. Walk the hands out away from your body into plank position, then walk the feet to meet the hands. 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. Once stable,bring one arm to your side, flexing the tricep and keeping the hand in a fist. 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. 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. Cable Rope Hammer Curls; Neutral Grip Curls; Cable Curls; Machine Curls; Any other bicep variation. Hinge at the hip with minimal bend at the knee to get in a pulling position, and reach down and grab the band. When you feel warm and ready, lets perform our retest. Stand up straight, with a long resistance band looped around your feet and holding the loose end with one hand. Set up with your feet hip width apart and toes pointed forward. Start with your arms down in front of your thighs. 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. Standing upright, hold a weight plate with hands parallel (palms together, hands on either side of the plate). Set up in a pushup position with hands and balls of your feet on the ground. Return the the starting position and repeat. Lie on your side with legs stacked and extended. Control the speed and distance the roller travels by engaging the core. 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). Place feet shoulder width apart and elevate heels. 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. You should have a straight line from heels to knees to hips to shoulders. If your sets feel strong, we encourage you to increase weight before your next set, and reevaluate (and potentially increase) again. 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. Repeat for the prescribed repetitions, then repeat on the other arm. Setting up on the ground in a quadruped position, loop a small elastic rubber or fabric band around your wrists. Grip a pull-up bar slightly wider than hip width apart, palms facing away from your face (supinated grip). Begin performing your curls by squeezing your hamstrings, focusing on squeezing your hamstrings as you drive your heels back towards your hips, all while maintaining the same femoral (upper leg) position. Lift your hips off the ground, and maintain neutral spine by tucking the ribs and squeezing the glutes and abdominals. Abduct the knees, and come back to the start position. Press the palms through the floor, activating the chest, shoulders and triceps and returning to the start position. Return both feet together, and then repeat with the other foot. Repeat for the prescribed repetitions. By starting with a more conservative Training Max, you will better set yourself up for long term progress as intensities climb, and ensure that you can still complete the planned work on even the worst of days while pushing for new PRs when things feel great. 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). Raise the hips into a bridge, then sweep your extended leg under onto your knee. Or, perform the traditional (advanced) variation with arms extended overhead, lifting both arms and feet at the same time. 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. Can be performed in place, or inching forward. 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. Maintain an extended arm position and raise the weight from in front of your hips/thighs to up over your head. Holding a band (pinned under your feet, or attached to a low anchor), set up so there is light tension in the band while your arms are straight down by your side. There's a reason she has so many followers (and made it on our list . Hi! For each of levels 1-4, please find your movement below. Grip a pull-up bar slightly wider than hip width apart, palms facing away from your face (supinated grip). Jump Squats; Goblet or other Front loaded (DB, KB, barbell) squat; Belt Squats; Leg Press or Hack Squat; Leg Extensions. Aim to keep your shins vertical throughout the repetition to better target your glutes. Set up an adjustable bench with a 30-45 degree angle. Squeeze the shoulder blades together and raise each dumbbell out and up away from the torso. We arent trying to go all the way to absolute or technical failure, but we still want to really challenge ourselves and use these as a barometer of our directional progress. Set up standing next to a piece of equipment or door jam for support. I signed up for Stronger by the Day to test it for one month, and now, almost six months later, Im still a member because I love the programming. 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). If you can, try to touch your toe with your opposite-side hand. Press into the block. 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. Repeat for the prescribed repetitions. With a band on your legs above your knees, perform squats while maintaining tension in the band. Hold the position for 5-10 seconds, then lower back to the ground with control. 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. Here comes the fun part: using your opposite side hand and leg, move 3-6 in one direction. Continue alternating sides for the prescribed duration or repetitions. Standing facing the cable machine, grab the bar with an overhand position at shoulder width apart or wider. Unrack the barbell, and pull it out until it is over your shoulders. Hold the dumbbell with one arm bent at 90 degrees. Make sure you maintain an upright torso throughout the movement, and push your entire foot back into the floor. We are focused on communicating to women that being in the gym doesnt always mean they want or need to be less. Repeat for the prescribed time or repetitions. In the eccentric-only version, descend as far as you can as slowly as you can, while lengthening the hamstrings until your arms catch yourselves. Laying on your back, raise arms overhead and extend hands and feet, creating a starfish position. Take short steps by bringing the heel towards the midline, then pushing the foot back out diagonally. Tuck the ribs and the hips, ensuring you do not hyperextend the spine. Dont sweat it! Repeat for the prescribed repetitions or duration. Hold each position for 2-8 seconds before lowering back towards the ground with control. Once youve identified your starting level, perform a baseline test on your first available session (even if you join us mid-cycle). Once youve completed one round of each exercises, you can then rest (or move onto the next exercise). Squeeze the shoulder blades together and separate the band in a fly-motion. 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 up by wrapping a band around an upright pillar or column, then step into each end of the band so that each end is wrapped behind your knees. Start standing upright with a dumbbell in each hand, and feet roughly hip width apart. Any heavy carry; KB/DB Windmills; Side Planks. For example, if we are prescribing an exercise as 11 @ 3 RIR, that means we want to do one set of one repetition, using a weight that we could perform ~4 total reps if pushing to true failure (the ~4 reps comes from the 1 completed rep + the 3 reps in reserve). May also be prescribed with different rep ranges (e.g. Hold the position for the specified amount of time. Set up on your knees with your hands on an ab wheel. Side Plank; Paloff Press Wood Chops; KB Windmills; Turkish Getups; Suitcase Carries. Take a breath into the pit of your belly, think of expanding your trunk (creating 360-degrees of pressure around your abs and lower back), and begin your descent by breaking at the knees and hips at the same time. Setting up supporting your bodyweight in a Captains Chair (feet off the ground), raise your knees until your quads are parallel with the floor, then lower them to the floor again. Standing on the edge of a platform, plate, stair, or other elevated surface, position yourself so that the back half of your feet are off the edge. Press yourself the the end of the range of motion, pause for one second and return to the start position. Banded Lateral Raise; Prone Incline DB Lateral Raise; Prone Incline Y-Raise; Cable Lateral Raise; Overhead Pressing variations; any other shoulder exercises. If comfortable, a skip can be added in between steps. 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