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Set up for a squat in a high bar position (bar resting on your traps / on top of your shoulders, compared to a traditional low bar squat, where the bar is placed on the shelf of your rear-delts). The higher bar positioning allows for a more upright torso angle during the squat, placing more emphasis on the quadriceps. Maintaining a fairly upright torso position, descend in a squat until you reach parallel depth (hip crease below top of the knees). Press back up to standing by pushing your feet into the floor and your shoulders back into the bar. 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.
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. That could be a paused high bar squat, front squat, heel elevated goblet squat, close stance leg press, or another quad-dominant squat variation).
Quad-dominant barbell squat variations (front squat, safety bar squat, etc.); other lower body compound exercises (hack squat machine, leg press, belt squat, goblet squat, etc.)
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. Barbell should rest behind the delts, and hands and fingers help balance the bar outside of the delts. If you are unable to maintain hand position on the bar, you can use lifting straps to hold on to the bar as shown here, or use a cross arm position with your right hand supporting the bar on your left shoulder, and vice versa.
Bend at the knee and the hip, placing an emphasis on knee flexion as it will travel farther in front of the knee than your back squat variation. Keep the torso as upright as possible and continue to keep the elbows high throughout your repetition.
Quad-dominant barbell squat variations (high-bar squat, safety bar squat, etc.); Goblet Squats; Other quad-dominant compound movements (hack squats, narrow stance leg press)
Holding a dumbbell or kettlebell in front of your chest, perform squats to depth while keeping an upright torso. Perform with feet flat on the ground, unless specified otherwise (e.g. Heel Elevated Goblet Squat, as demonstrated above).
Straddle two blocks and hang the weight of a weight-loaded belt between your legs. Perform squats to depth while keeping an upright torso. Can also be performed on a Belt Squat machine if available, or by attaching a dip-belt to a cable rack with a pulley set to a low position.
Leg Press; Front Squat; Goblet Squat; Zercher Squat; Heel Elevated Goblet Squat
Sitting on the floor in front of a bench, roll the bar so it is over your hips. Support your mid back perpendicular to a bench. Squeeze your butt and drive your feet through the floor, extending until your hips are in line with your torso. Aim to keep your shins vertical throughout the repetition to better target your glutes.
Glute bridge variations (banded, single leg, etc.); Leg Press variations (especially glute focused, such as wide stance or feet further in front of you); Step Up, Lunge, or Split Squat variations
Band Abducted Squats
With a band on your legs above your knees, perform squats while maintaining tension in the band. Press into the band by pushing the knees out in the squat. To be performed unweighted, unless otherwise specified (e.g. Band Abducted Goblet Squat).
Band Abducted Goblet Squat; Monster Walk; Banded Lateral Walk; Side Lying Abduction; Hip Thrust with Band Abduction
Pause at the bottom of the squat, maintaining tension in the legs and lower back and keeping position throughout the pause. Press back up by pushing your feet into the floor and your shoulders back into the bar.
Paused barbell squat variations (low-bar, high-bar, front squat, safety bar squat, etc.); Pause lower body compound exercises (leg press, hack squat machine, goblet squat, etc.)
Perform the eccentric portion of the squat, after getting out of the hole of the squat on the way up, change directions and return to the bottom, then stand all the way back up to complete the rep.
One and a quarter barbell squat variations (low-bar, high-bar, front squat, safety bar squat, etc.)
Bulgarian Split Squat
In a lunge position with back leg supported on a bench or box and with weight loaded (barbell on back, goblet in front, or one dumbbell in each hand), sink into lunge position, and squeeze your glutes and quadriceps on your front leg to stand back up.
Walking Lunges; Reverse Lunges; Box Step-Ups; Split Squat; Front Foot Elevated Split Squat; Single Leg Leg Press; B-Stance Squat
Single-Leg Leg Press
On the leg press machine, load weight appropriately (roughly half what you would use for a regular Leg Press, or more conservatively if needed). Set up as you normally would (with feet roughly shoulder width apart). Maintain your hip and torso position, and then remove one leg from the press and place it safely out of the track. Push upward on the sled, unlock the safeties, and lower the sled to a comfortable depth. From there, push back up to perform a repetition. Repeat. Aim to keep your hips square in the same position throughout the repetition.
Lunge variations; Split Squat variations; Cossack squat; Box Step Ups; Any other unilateral lower body exercises.
DB Box Step Ups
With one dumbbell in each hand, step one leg onto a box and use that leg to drive your body to standing on top of the box. Lower down and repeat for the prescribed reps, then switch legs and repeat.
Your competition (or strongest) style bench press. Perform these with your strongest grip width, maintaining head, shoulder, and hip contact with the bench and your feet pressed on the floor unless specified otherwise (e.g. Feet Up Bench Press). For full bench press tutorial, see our How to Bench video, our Extended Video Library or written guides on this movement.
Barbell Bench Press Variations (competition-style, close grip, wide grip, incline, decline, etc.); Push Up Variations; DB Bench Press Variations; Machine Pressing variations or any other upper body pressing movements.
Close Grip Bench Press
Take a moderately (1-4″ per hand) narrower grip than your competition or regular bench press grip. Lower the bar to your chest with control (aim to tuck your elbows a little bit closer to your torso than a normal bench press) and press back up to lock out. Set up with your shoulders and butt on the bench and feet on the floor as normal, unless specified (e.g. feet up close grip bench press).
Close Grip Bench Press Feet Up; Neutral Grip DB press; Close Grip Push-Ups; Bench Dips; Chest Dips
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. Bench Press the dumbbells from chest level to lockout. We recommend keeping a roughly 45-degree angle between your arms and your torso, striking a balance between too flared out and too tucked in to your torso.
Pushup, DB Incline Bench; DB Flye; Cable Flyes
DB Incline Bench Press
Set up on an incline bench, or angle a flat bench with plates or blocks. Keep your head, shoulders, and butt on the bench and your feet on the floor, while holding a pair of dumbbells – one in each hand. Bench Press the dumbbells from chest level to lockout. We recommend keeping a roughly 45-degree angle between your arms and your torso, striking a balance between too flared out and too tucked in to your torso.
Incline Barbell Bench Press; Pushups; and Cable Crossover variations
Use a bench block or board to limit the range of motion of the bench press. Lower the barbell with control, complete a pause when the block or board makes contact with your chest. Can also be done with a partner holding the board on your chest.
Pin press, Spoto press
Set up as you would for a traditional bench press (unless specified otherwise, e.g. Feet Up or Close Grip). Unrack and lower the bar, aiming to control the descent through the entire range of motion. The goal of this exercise is to stop right as the bar touches your shirt, but before the bar touches your chest. You should remain actively resisting the bar at this point.
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. You should remain in constant tension here, not allowing the bar to rest on the chest at all. Aim to keep the contact with your shirt as light as possible, but don’t stop above the shirt (make sure you touch your shirt, after all!).
Spoto press, pin press
Unless noted otherwise (e.g. feet up, close grip, etc.), set up in your competition style (regular) bench press. Control the descent of the bar path, and rather than lowering all the way until the bar touches your chest, pause the bar before it makes contact, about 1 inch above your chest. Maintain tension during the pause, and drive back up to complete the rep.
Board Press, T-shirt press, DB or Machine Bench Press variations
With one hand and one knee on a flat bench, row a dumbbell in the opposite hand from the bottom of your range of motion to the lower rib cage
DB Row, cable row, chest supported row
Competition style deadlift. This can either be conventional, or sumo position. For full deadlift tutorial, see our How to Deadlift video, our Extended Video Library or written guides on this movement.
Set up with the bar above your midfoot (aim for you mid-shoelaces), and get into the start position by reaching down with your arms straight down while hinging at the hip and bending slightly at the knee. Shins should be close to perpendicular to the floor at the start of the pull. Tighten the upper back, brace the core, then pull the bar from the ground up to the hips. Think about pushing the feet through the floor while keeping the barbell as close to your body as possible.
Unrack the bar setup in a low bar position. Walkout, and hinge at the hip by pushing your hips back. 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. Once your torso is near parallel to the ground, reverse the movement and return to an upright position. Can also be performed seated, and/or with specialty bars (eg. safety squat bars)
Set up in a conventional deadlift position. Setup and execution of this movement will be very similar to the conventional deadlift, but should have a higher hip position, and less knee flexion. Do not completely lockout knees, but take note to keep legs more intentionally straight and maintain the same knee angle and a vertical shin during the entire repetition. Unlike a Romanian Deadlift, we tend to think of this lift as bottom-up (starting from the floor), focused on reaching the butt back, maintaining a constant knee angle, and focusing on hinging at the hip. Can be loaded with barbell, DB, KB. Can also be performed from a slight (1-3″) deficit.
Romanian Deadlifts, Good Mornings, Reverse Hypers
Refer to our Video Library and written resources for more information on this more technical lift.
Set up with feet wide and hands inside of legs. Hinge at the hip and bend at the knee to get in a pulling position where shins are perpendicular to the floor. Tighten the upper back, brace the core, then pull the bar from the ground up to the hips. Think about pushing the feet through the floor while keeping the barbell as close to your body as possible. Extend the knee and then open the hips in rapid concession.
Sumo KB/DB deadlifts, other Barbell deadlift variations (conventional, trap bar)
Romanian Deadlift (RDL)
Set up with your feet hip width apart and toes pointed forward. Shins should be close to the bar, similar to the deadlift position. Pick the barbell up (as a conventional deadlift) to the hip. Unlike a Stiff-Leg Deadlift (where we start from the floor), we will be performing RDLs from the top down. Focus on hinging at the hip and keeping the back neutral through the entire movement. Maintain a slight bend in the knee, and push the hips back as you descend (you should feel a light stretch in your hamstrings at the bottom). Also unlike the Stiff-Leg Deadlift, our goal is constant tension (no resetting on the ground between reps), and a bit more knee flexion as the bar descends past your knees. 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.
KB/DB Romanian Deadlifts, Stiff-Leg Deadlifts, Good Mornings, Trap Bar Deadlift, Glute Ham Raise
Stand on an elevated plate/board/block and perform your competition style deadlift (conventional or sumo, your preference) with the additional range of motion. Keep in mind that if your bar is loaded with plates smaller than traditional 45lb/20kg plates (or bumper plate equivalents), you may already be pulling from a deficit. For full size plates, we recommend using a deficit height of 1-2″ – this tends to be enough to overload the range of motion, but not so high that our mechanics, pulling technique, start position, and bar path are drastically different.
Pause deadlifts, tempo deadlift
Low block pulls
Set up a barbell on low blocks (or stacked plates) so the bar is below the knees. Approach the bar as you would for your normal deadlift (either conventional or sumo, whichever is your preferred stance), and perform a deadlift. From lockout, be sure to lower the bar with control until it gently resets on the blocks. Keep in mind that if your bar is loaded with plates smaller than traditional 45lb/20kg plates (or bumper plate equivalents), you may need more height. For full size plates, we recommend using a block height of 1-4″ – this tends to be enough to overload the movement, but not so high that our mechanics, pulling technique, start position, and bar path are drastically different.
Pause deadlifts, tempo deadlift
Lower cable machine to lowest rung with a rope handle attached. Standing with your back to the cable, straddle the cable and pull the handles through your legs and lockout the hips by squeezing your glutes. Pause to remove any momentum (or for prescribed duration, if specified), then return to the start position with control, focusing on hingeing at the hips. Repeat for the prescribed repetitions.
Split Stance RDL
Set up in a staggered stance, and soften the front knee slightly. Put your weight on the front foot and hinge at the hip and push your hips back. The back foot should support like a kickstand. Control your slow negative and keep your back flat.
Single leg RDL, Single Leg Press, Split squat variations, Lunge variations, Single Leg Hamstring Curls, other unilateral lower body work
DB Romanian Deadlifts
Start standing upright with a DB in each hand, and feet roughly hip width apart. Begin the rep by reaching your hips back while allowing your torso to tip forward, focusing on maintaining a strong and rigid trunk as you descend. Continue descending until you feel a light to moderate stretch in your hamstrings and/or glutes. Then, return to the start position by driving your hips forward and squeezing your glutes.
Try to maintain constant tension throughout the set, not resting the DBs until all reps are completed. Can also be performed holding a single kettlebell with one hand, or one kettlebell in each hand.
Barbell RDLs, Split Stance RDL, Hamstring Curls
Standing on one leg with knee slightly bent, perform a stiff legged deadlift, extending the free leg behind you for balance.
Unilateral hip hinge, split stance DL
On cable pulldown machine, choose a long handle. Keeping your torso upright, chest tall, and elbows pointed down, squeeze the lats/armpits and lower the handle to below your chin or to roughly collarbone level. Try to tuck your elbows in towards your ribs as you pull the bar down, better engaging your lats. Perform these with an overhand grip unless specified otherwise, such as neutral grip or supinated (underhand) grip.
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.); Any other back or lat focused exercises.
Seated DB Overhead Press
Get in an upright seated position with a dumbbell in each hand. Elbows should be in a 90degree angle at the start position. Push DB and fists up to the ceiling, completing the rep when elbows are locked out overhead. Return to start position and repeat. Can be completed with back support on an adjustable bench press or without. Back support may help form at higher intensities.
Barbell OHP; Seated Cable OHP; (Modified) Handstand Push-Up; Overhead Pressing Machines
In a bent over position with back parallel to the floor (or close) and knees slightly bent, row the bar by pulling it to the lower chest. Control the bar throughout the movement.
Cable Lat Pullover
Attach a rope, EZ-bar, or straight bar attachment to a cable pulley machine at the highest position. Standing facing the cable machine, grab the bar with an overhand position at shoulder width apart or wider. While maintaining a slight elbow angle, pull the bar down towards your waist. Think about leading the pull with your elbows, tucking your arms back to your torso throughout the repetition. 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.
Banded Lat Pullover; DB Pullover; Lat Pull Down variations (wide grip, single arm, etc); Pull-Ups, Chin-Ups, Rows
Using a bench or box, place same side knee and hand on the surface. Extend free arm straight down with the dumbbell and bring dumbbell back to your hip. Can also be performed with a KB, or with both legs on the floor creating a tripod between your legs and supporting hand.
Banded Row; Chest-Supported Row; Inverted Row; Single Arm Cable Row, Single Arm Lat Pull Down
Facing a cable machine, set the pulley at or above your shoulder-level and use a rope or split handle attachment. Pull the weight directly towards your face while keeping the upper arms parallel to the floor. Control the cable on the way back to the start position. Can also be performed with a band. 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. The more that you pull in line with your shoulders, the more directly you will target your rear deltoids. Neither are inherently right or wrong, and we recommend training a combination or alternating (for balance), or whichever is more comfortable for you.
Use an incline bench or row machine setup to support the chest so you can take your lower back out of the movement. Keep feet on the ground or straddle the bench to get into position.
Grab the bar/DB/KB or cable and row by moving the weight back towards the hip. Control the weight to return to the start position. Your torso should remain in the same position throughout the repetition. 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. 3×8 would be 3×8/arm).
Rear Delt Flyes
With a dumbbell in each hand, bend at the hips so that the chest is parallel to the floor. Squeeze the shoulder blades together and raise each dumbbell out and up away from the torso. Control the weight on the way back to the bottom. Option to use DB, KB or Cable machine.
ITWY, Band Pull Aparts, Face Pulls
In a bent over position with back parallel to the floor, row the bar from the floor into the lower chest, and return the bar back to the floor. This movement should be an explosive concentric contraction (pulling the bar from floor to chest), and controlled negative (slowly lowering the back back down).
Keep in mind that if your bar is loaded with plates smaller than traditional 45lb/20kg plates (or bumper plate equivalents), you may already be pulling from a deficit, and you may instead want to set up your barbell on top of blocks or plates to accommodate.
Barbell row, Kroc rows, chest supported rows, seated cable row
Perform curls using DBs or a neutral grip bar. Keep your palms facing together throughout the entire movement. Can be performed with both arms simultaneously or alternating if not explicitly prescribed – just be sure to perform the total prescribed reps as reps per arm.
Cable Rope Hammer Curls; Neutral Grip Curls; Cable Curls; Machine Curls; Any other bicep variation
Using DBs, perform bicep curls. Can be performed alternating each arm (as demonstrated above) or simultaneously, if preferred/not specified. Keep bicep and elbow close to torso and control the weight through the entire movement. Can be performed standing or seated, if not specified.
DB Overhead Tricep Extension
Holding a weight above your head with your arms extended, bend at the elbow to lower the weight with control behind your head. Return the weight to an extended overhead position.
Banded or Cable OH Tricep Extension; Cable push downs; Skullcrushers; any other tricep-specific exercise
Stand and hold a barbell with an underhand grip, palms facing away from your body. Keep the upper arms stationary, and curl the bar forward and up while contracting the biceps. Lower and repeat for reps.
With a barbell fixed in a low position in a squat rack, hang underneath the bar with your feet on the floor and your hands spaced bench press-width apart. 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. To scale this movement, bring your feet closer (easier) or further away/elevated (harder). Can also be performed with a TRX or Rings.
Pronated Grip Inverted Rows (At-Home version); DB Row; Cable Row; Chest Supported Row; Machine Row; Pull Up; Chin Up; Lat Pull Down
Starting with a bench perpendicular to your body, grip the surface or edge of the bench with your hands. Keep your feet flat on the floor, bending 90-degrees at the hip and knee. Lower your body until your elbow joint reaches 90-degrees, and then press yourself back up to the top by pushing into the bench. 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.
Option to scale up (harder) by extending your feet away from your body, elevating your feet, or adding weight to your lap. Moving your feet closer to the bench and bending your knees (as demonstrated) will scale this easier.
Tricep Push Down; Tricep Kick Back; Skullcrushers; BW Tricep Extension
Set up in a pushup position with forearms and balls of your feet on the ground. maintain neutral spine by tucking the ribs and squeezing the glutes and abdominals. You should have a straight line from heels to knees to hips to shoulders. Lift your hips off the ground, and maintain that position for prescribed amount of time. If the prescribed time is too short or long for your current strength, consider scaling:
Scale easier by performing your plank to your knees and/or raising to your hands (vs. forearms). Scale harder by balancing on forearms only, adding weight to your back, or by placing your hands or feet on an unstable surface like a Bosu ball or suspension system like TRX. Can also be performed as a single arm plank (alternate sides each set).
Plank Pull Across is a more dynamic plank variation, and can be performed with a DB or household item (like the shaker cup in the demo).
Hanging Leg Raises; Bear Crawls; Side Plank; L-Sit
Hold a weight (kettlebell, dumbbell, etc) with one hand and walk. Switch hands with the weight and walk the same distance back. Carries are always counted by time, so do not rush. Control your pace and do your best to keep your hips and shoulders square, stacked, and balanced despite the resistance in one hand.
These can also be performed at home or without access to a DB or KB – load a backpack or suitcase with books, shoes, and other heavy items, and walk for the prescribed time. Even with limited space, the most important thing is maintaining a square torso position – even if you are simply marching or taking a few steps back and forth.
Any unilateral heavy carry; KB/DB Windmills; Side Planks
Set up a loaded barbell with round plates. Start in a kneeling position with enough room to extend forward. Engage your abs by tucking your ribcage down, then initiate by pushing the bar forward away from your thighs. Control the speed and distance the bar travels by engaging the core. You should feel a light stretch in the abdominals. Keep ribs down and glutes tucked, being sure not to get into a hyperextended spine position. Attach a band to the bar and fixed behind you to scale this movement easier, and a band to the bar fixed in front of you to scale this movement harder. Can also be substituted for an Ab Wheel, or by performing the bodyweight only variation — Ab Fallouts.
Planks; Hanging Leg Raises; L-Sit; Sit-Ups; Cable Crunches; Any other abdominal flexion exercise
Hold a band in with both hands and extend arms in front of you. Raise hands to shoulder level. Squeeze the shoulder blades together and separate the band in a fly-motion. Option to supinate grip (palms facing up) for a reverse or underhand band pull-apart.
McGill Big 3
A series of 3 core exercises performed in a row: the Curl-Up, Side-Plank, and Bird-Dog
Curl Up: Lie on your back with one knee bent and the other extended on the floor. Raise your head a few inches off the ground and hover the extended leg at the same time. Hold the position for 5-10 seconds, then lower back to the ground with control. Repeat for 3-8 repetitions (each rep is a 5-10 second long hold) if rep range is not prescribed, then relax and switch sides.
Side Plank: Get into a side plank position and raise + hold for 7-10 seconds, then lower back to the ground with control. Repeat for 3-8 repetitions (each rep is a 7-10 second long hold) if rep range is not prescribed, then repeat on the other side. For an Advanced variation, hold for the same 7-10 seconds, but alternate sides by rolling from side to side between reps, rather than resting between holds.
Birddog: Start in a quadruped position. Tuck the ribs and the hips, ensuring you do not hyperextend the spine. Extend one arm out in front of you and the opposite leg out behind you while maintaining a neutral spine. Hold each position for 2-8 seconds before lowering back towards the ground with control. Repeat for 3-8 repetitions per side, if rep range is not prescribed. Can be performed all repetitions on one side before moving to the other side, or by alternating opposite arm/opposite leg with each rep.
Any core series (deadbugs, bird-dogs, planks, l-sit, hanging leg raises)
Take a wide stance, and angle feet. Press kettlebell or dumbbell overhead in one hand. Keep the elbow overhead locked out at all times, push the hips back and away from the direction of the toes. Hinge at the hips and reach towards the floor with your free hand. Ok to touch shoes or shin if you cannot reach the floor. Keep your eyes on the kettlebell at all times.
Can also be performed at home by substituting a KB/DB for a water bottle or small backpack weighted with books or other objects. Since this exercise is so technically demanding, the absolute load used is less important
Suitcase Walk, Side Plank variations, Turkish Getup, Half Turkish Getup
Start in a quadruped position. Tuck the ribs and the hips, ensuring you do not hyperextend the spine. Extend one arm out in front of you and the opposite leg out behind you while maintaining a neutral spine. Switch opposite arm/opposite leg. Hold each position for 3 seconds.
On a Glute-Ham-Developer or hyperextension machine, lock in the feet with the hip pad under the pelvis/lower trunk. Fold at the hip so you are perpendicular to the ground (with your head near the floor) and squeeze the erectors/lower back and glutes to pull the torso up above parallel from the floor.
These can also be performed with a Glute Emphasis. To better target your glutes, set up on a GHD or hyperextension machine and actively round the upper back. Squeeze at the glutes and focus on pressing your pelvis into the pad as you raise your torso and pause at the top.
Good mornings; Supermans; Reverse Hyperextensions; Romanian Deadlifts;
Glute Focus Substitutions
Hip Thrusts; Glute Bridges;
Laying on your back, raise arms directly over shoulders and knees over hips, with shins parallel to the floor. You can opt to extend legs for a more difficult variation. Tuck ribs down and press lower back into the floor.
Lower one arm back behind your head and the opposite leg down towards the floor. Control the descent and do not make contact with the ground. Instead, hover arm and leg over the ground. Maintain contact with the lower back on the floor and squeeze the abdominals to hold the position. Switch sides and perform same exercise with opposite arm and opposite leg.
Can also be performed with resistance, using a band (as demonstrated above), or holding a DB/KB above your shoulders. Focus on keeping the ribs tucked down and pelvis neutral to your spine.
Turkish Get-Up Position Repeats
Starting Position: Lie on the floor with one kettlebell in one hand. Bend the knee on the same side as your kettlebell and press that foot into the ground. Extend your free arm out, palm pressing into the ground.
Punch the kettlebell upward and forceful press your extended arm into the floor so your torso rises up. Shift the weight onto the forearm and transition to your hand.
Raise the hips into a bridge, then sweep your extended leg under onto your knee.
Perform the half kneeling windmill to shift the weight evenly on knee and foot, then press into your heel to stand.
Reverse all steps to come back to the starting position.
Half Get-Ups; Turkish Get-Up Position Repeats; Windmills (standing or half kneeling); Suitcase Walks
Shoulder Pass Through
Hold a PVC pipe, broom, or band in front of your body with arms extended straight. Lift the implement up and over your head. Externally rotate your shoulders and continue to bring the pipe behind your back. Then reverse the movement to bring the pipe in front of your body again.
Keep ribcage pulled down and avoid overextension of the back. Make the movement easier with a wide grip, or more difficult with a narrow grip.
Reverse grip shoulder pass through, Around the World, Down Dog Position
Around the World
Grab a PVC pipe, broom, or band in front of your body with arms locked out. Slowly rotate one arm overhead, bringing the PVC pipe over and around your head and body. Follow the revolution with the other arm and repeat. Continue in one direction for prescribed reps, and then reverse directions.
Shoulder Passs Through, Reverse grip shoulder pass through, Down Dog Position
Single Arm DB Floor Press
Lie flat on the ground with a dumbbell in one hand. Extend your free hand out to your side for stability, or use a rack or piece of equipment to press into.
Slowly pull the dumbbell down to the body as you would in a normal bench press. Return the dumbbell to the top of the movement. Can be performed on either a bench or on the floor, if not specified.
Single arm fly and cable crossover variations
Half Turkish Get-Up
Starting Position: Lie on the floor with one kettlebell in one hand. Bend the knee on the same side as your kettlebell and press that foot into the ground. Extend your free arm out, palm pressing into the ground.
Punch the kettlebell upward and forcefully press your extended arm into the floor so your torso rises up. Shift the weight onto the forearm and transition to your hand.
Raise the hips into a bridge. Hold that position for one count, then reverse all steps to come back to the starting position.
Substitutions: Turkish Getup, Kneeling Windmill, Windmill
Banded Lateral Walk
Place a glute band just above or just below the knees. Create tension in the band by taking a slightly wider than hip width stance, and bend the knees to get in an athletic stance. Take small steps laterally on one side and complete all reps. Then switch sides.
Glute Ham Raise
Set up on a GHR/GHD machine with the knees slightly behind the pad and feet firmly on the platform. Start with the torso perpendicular to the floor and squeeze the hamstrings and glutes to lower until the torso is parallel to the floor.
Return to start position by pulling up with the hamstrings. Avoid breaking at the hip and hyperextending through the spine.
Assisted GHR (with band), Hamstring Curl
Grip a pull-up bar slightly wider than hip width apart, palms facing away from your face (supinated grip). Hang from the bar, and pull yourself up by pulling elbows down to the floor. Continue pulling until your chin passes the bar. Descend back to the start position and repeat.
Lat-pull down, assisted pull-ups, chin-ups, negative pull-ups
Grip a pull-up bar slightly wider than hip width apart, palms facing away from your face (supinated grip). Complete either a strict pull-up, or jump up to hang with biceps flexed, and chin over the bar. Slowly descend for desired amount of time, ensuring the range of motion, and time are evenly spaced out.
jumping pull-ups, assisted negative pull-ups, negative chin-ups, negative pull-ups
Place a glute band just above or just below the knees. Create tension in the band by taking a slightly wider than hip width stance, and bend the knees to get in an athletic stance.
Take short steps by bringing the heel towards the midline, then pushing the foot back out diagonally. Alternate steps between left and right. Aim to maintain band tension throughout your step.
Clamshells, fire hydrants
Overhead Press (OHP)
Setup a barbell on a squat rack at shoulder height. Unrack the barbell and walk out from the rack. Press the bar up over the head, pushing your head forward once the barbell passes eye level. For a more comprehensive overview, check out our longer YouTube instructional video linked here.
Standing OHP, Barbell OHP, Seated/High-Incline OHP; DB OHP (seated or standing); Machine or Hammer Press; Viking Press, Push Press, etc.
Start in a normal pull-up position. From a full hang, draw the scapulae (shoulder blades) down and together, raising your body slightly. From this contracted position, slowly lower back to the dead hang start position with control. Do not bend the elbows during your repetition. The range of motion is only a few inches, and our goal is active control through the shoulder blades and engagement of the lats.
To scale as an easier movement, perform this on a lat pull down machine, and try to build up your strength and control and gradually push the resistance.
Scap Pull-Up on Lat Pull Down machine; Cable Lat Pullover; Scap Push-Up
Lie on your side with legs stacked and knees bent at a 45-degree angle. Keep feet in contact with each other and raise upper knee as high as possible, without moving the hips or pelvis. Keep lower leg in contact with the floor.
Start on a quadruped position on hands and knees. Keep knee in a bent position and move the knee away from the midline of the body. Pause at the top of the motion and return to the starting position.
Place a short band around both feet. Create tension in the band by taking a slightly wider than hip width stance, and bend the knees to get in an athletic stance. Take small steps laterally on one side and complete all reps. Then switch sides.
Grip a pull-up bar at shoulder width apart, palms facing towards you (pronated grip). Hang from the bar, and pull yourself up by pulling elbows down to the floor and flexing biceps. Continue pulling until your chin passes the bar. Descend back to the start position and repeat.
Neutral grip lat pull-down, assisted chin-ups, negative chin-ups, weighted chin-ups
Start in a quadruped position and curl toes under to press into feet and hands at the same time to raise the knees. Slowly move opposite hand and knee to move forward and then backwards. This is a core strengthening and activation movement, and your focus should be on maintaining flat shoulders and hips throughout the movement (avoid tipping). Actively engage your abdominal muscles by keeping your ribs pulled down and your pelvis tucked under your hips.
Start lying face down (prone) on the floor or bench. Raise both arms overhead with a slight bend in the elbow. Keep thumbs up towards the ceiling. Retract your shoulder blades. Slowly and with control, lower your hands in a circular motion as far as comfortably possible. 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. Return to start position. Aim for 4-5 seconds from overhead to behind your back, and another 4-5 seconds to return your hands over your head — while maintaining scapular retraction during the entire range of motion.
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. Ensure you are maintaining retraction the entire time. For more information and a technique comparison, check out this IGTV link.
Take a wide stance and descend into a squat while shifting your weight on the active leg. Keep the opposite leg straight and out to the side. Keep the heel or entire foot on the ground. Option to hold arms out for balance. Can also be performed with a KB or DB (goblet style in front of the chest), two DBs (hands on the shoulders, front rack position), holding a loaded backpack, medball or sandbag in front, or for more advanced variations, with a Barbell or Safety Squat bar.
DB Lateral Raise
With a dumbbell in each hand and a slight bend in the elbow, lift 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. Lower back down with control and repeat. Can be performed standing or seated, if not specified. Can also be programmed as an isometric hold, in which case you would maintain your top position for the prescribed amount of time. If performing these single arm (whether DB or Banded), perform the prescribed reps per side instead of total.
Banded Lateral Raise; Prone Incline DB Lateral Raise; Prone Incline Y-Raise; Cable Lateral Raise; Overhead Pressing variations; any other shoulder exercises
Deficit KB Stiff Leg Deadlift
Stand on an elevated plate/board/block and perform a kettlebell deadlift with an increased range of motion. Since this is a stiff leg deadlift, aim to maintain the angle in your knees and reach depth by pushing your hips back, hinging at the hip and lowering the weight while maintaining a strong, rigid torso position.
EZ Bar Curls
Stand and hold an EZ Curl barbell with an underhand (supinated) grip, palms facing up/away from your body. Keep the upper arms stationary, and curl the bar forward and up while contracting the biceps. Lower and repeat for reps.
Barbell Curl, Cable Curls (V-Bar or EZ Bar attachment), Alternating DB curls, Hammer Curl
Front Foot Elevated Split Squat
In a split squat position with front foot supported on an elevated surface (aim for 2-6″) and with weight loaded (barbell on back, goblet position in front, or one dumbbell in each hand), sink into lunge position on front leg and press into the foot to stand back up.
Can also be performed facing a cable rack, holding onto a single hand attachment fixed to a low pulley. Demo Here.
Split Squat Variations; Lunge Variations; Box Step-Up Variations; any other unilateral lower body exercises
Set up on a hamstring curl machine — either seated or lying. Ensure that the machine is adjusted to your height so that your knee is directly in line with the axis point (fulcrum) on which the pad rotates. 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. Perform these with a slow and controlled tempo for the prescribed reps. These are to be performed with both legs together, unless specified otherwise (e.g. single leg hamstring curl). If a hamstring curl machine is unavailable, these can be substituted by using a band or swiss ball.
Start in a standing position and bend down to touch the toes. Walk the hands out away from your body into plank position, then walk the feet to meet the hands. Repeat. If space is limited, perform these moving forwards and backwards rather than down a line.
Perform these lying face down flat on the floor or on a bench. Start with your arms down by your side and palms facing up. Retract your shoulder blades and reach your palms to the ceiling (this is the “I” movement of the exercise).
Perform this movement for the prescribed number of repetitions, then bring your arms out to the side, externally rotating your arms and making a “T” with your body. Retract your shoulder blades and raise your thumbs towards the ceiling.
Repeat for the prescribed number of repetitions, then bring your arms out at a 45-degree angle from your body (making a “Y” with your body. Retract your shoulder blades and raise your thumbs towards the ceiling.
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). Repeat for the prescribed number of repetitions, then rest.
Bodyweight alone is often challenging enough, but you can also hold light weight plates or DBs in your hands for an added challenge.
Starting standing upright with feet together, reach one foot back and perform a lunge. Return both feet together, and then repeat with the other foot. Alternate for the prescribed repetitions. Can be performed bodyweight or weighted (typically with DBs or KBs).
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.
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. From there, extend and try to reach your spine up to the ceiling as your shoulder blades separate. 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).
Seated DB Shrug
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. Can be performed with a DB or EZ Curl Bar behind your legs.
Standing or Machine Shrug variations; Heavy Farmer Walks or Yoke Carries
In a split stance position with both feet flat on the floor, and with weight loaded (barbell on back, goblet in front, or one dumbbell in each hand), sink into lunge position, and squeeze your glutes and quadriceps on your front leg to stand back up.
Walking/Alternating/Reverse Lunge variations; Box step-ups; Flat or Front Foot Elevated Split Squat variations
Move through a series of various different postures and stretches. If you’re not a yogi, don’t worry. Watch the demo link for the movements. 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. The goal is to get moving and wake the body up.
Starting with feet together, take a step forward and perform a lunge. For alternating lunges, return the front foot to meet the back.
Split squat variations; Lunge variations; Step Ups; Any other unilateral lower body movement (single leg press, single leg glute bridge, etc.)
EZ Curl Skullcrushers
Laying on a bench, hold a EZ bar above your body directly above your shoulders. Without moving your upper arm, hinge at the elbow and lower the weight in a controlled manner towards your skull, stopping a few inches above your face. Then reverse the movement and return the weight to the start position.
Tricep push-downs; OH Tricep Extension; Dips; Any other tricep exercises
Using a leg press machine, load weight appropriately (taking warm up jumps to your working weight as needed). Push upward, unlock the safeties, and lower the sled working through as full of a range of motion as possible. Once you’ve reached this depth, push back up to perform a repetition.
Any barbell squat variations (low bar, high bar, safety bar); Lower body compound movements or machines (hack squat machine, smith machine squat, hip thrust, goblet squats, etc.)
Prone Incline Curls
Lying face down on an incline bench, hang your arms straight up and down (perpendicular to the floor). Holding DBs in each hand and keeping your upper arms still, perform curls. Aim to minimize arm movement above the elbow and focus on contracting your biceps to perform your curls, rather than swinging and using momentum. Squeeze and hold at the top, then control back to the bottom and repeat. Also known as Spider Curls. Can be performed with an EZ Bar or straight bar. Perform with both arms at the same time, unless specified as Alternating (demonstrated here).
Preacher or Concentration Curls; Machine or Cable Curls; EZ Bar Curls; Any other bicep variations
Stand upright in front of a cable machine, lat pull down, or band attached overhead. Starting with your arms slightly in front of you and your elbows pointed down, perform tricep pushdowns. 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. 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. Can be performed with a rope, straight bar, or v-/ez-bar handle attachment.
Skullcrushers; OH Tricep Extension; Dips; Any other tricep exercises
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. Keep the opposite leg straight and out to the side. Keep the heel or entire foot on the ground.
Can be performed bodyweight, holding a KB (goblet style), holding DBs in each hand, or loaded with a BB (either on your back or in a front-rack position). Can be performed alternating (as demonstrated in the demo above), or all prescribed reps per side in a row.
Cossack Squat; Pistol squat; Single Leg Press; any other unilateral lower body movement.
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. Aim to maintain a neutral spine and maintain that straight line from your shoulders through your head. Hold that position for 2-3 seconds (unless explicitly prescribed), then lower your hips back to the ground — that’s 1 rep. Repeat for the prescribed number of repetitions.
Can be scaled easier by bending your knees 90-degrees, shortening the length between contact points (from feet-to-forearm to knees-to-forearms). Can be further scaled easier by raising from your forearm up to your hand (with a straight arm and locked elbow). Can be scaled harder by elevating your feet on a bench or unstable surface (bosu ball, TRX, etc.).
Plank, Windmills, Turkish Getups, Suitcase Carries
Cable Lateral Raise
On a cable machine, hold the cable in one hand using a rope or single handle attachment. Slowly lift weights out to the side until your arm is parallel with the floor. Lower back down and repeat.
Banded Lateral Raise; DB Lateral Raise; Prone Incline Y-Raise; Overhead Pressing variations; any other shoulder exercises
Set up in a bent over position with the torso almost parallel to the floor. Hold the dumbbell with one arm bent at 90 degrees. Engage your tricep and push the weight back to straighten the arm. Pause and flex your tricep while holding the weight at the top, then return to the start position and repeat. Can also be performed with a cable & rope attachment (or a band) rather than a DB. Aim to keep your elbow high and your humerus (upper arm) behind your torso, rather than in line with it.
Tricep Push Down, Bench Dips, Skullcrushers
Set up in front of a cable machine with the pulley in the lowest position, with a straight bar or EZ bar attached. Grab the bar with both hands, with an underhand grip. Perform curls for the prescribed reps, including any noted tempo (pausing at the top of the curl, if prescribed). Option to use a rope, single arm handle, EZ-bar/v-bar, or straight bar attachment unless specified.
Barbell Curl; EZ Bar Curls; DB Curls; Hammer Curls; Machine Curls; Any other bicep variation
Incline Seated DB Curl
Sit back on an incline bench with a dumbbell in each hand. Extend the arms out past the seat and complete dumbbell curls. Perform with both arms at the same time, unless specified as alternating (like in demo above).
Single Arm Cable Curls (facing away), Standing DB Curls, Any other curl/bicep variation
Hollow Body Hold
Laying on your back, raise arms overhead and extend your legs and feet. Engage your abs while pressing your low back into the floor, and hover your feet and hands ~6 inches over the floor. Maintain tension in your core and brace your abs. Focus on keeping your ribs tucked down and continue pressing the low back into the floor. Hold the position for the total prescribed time (e.g. 20 seconds), or if prescribed as reps (e.g. 3 sets of 6 reps), hold the position for 2-3 seconds for each repetition before returning to the floor.
Option to scale down by using the modified demo linked above (moderate) by keeping your hands down by your side rather than overhead. 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.
For the Hollow Body Rock variations, the goal is to maintain your hollow body position throughout the motion while rocking back and forth.
Modified Hollow Body Hold; Hollow Body Rocks; Plank; Birddogs; V-situps; Deadbugs;
Competition style squat. This can either be high-bar, low-bar, or somewhere in between (hybrid). For full squat tutorial, see our How to Squat video, our Extended Video Library or written guides on this movement.
Set up with the bar on your traps. Lift the bar up straight out of the squat rack, and step back in a few steady, stable steps. 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. 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. From there, squat back up until you are fully upright. Breathe, brace your core, and repeat.
For air squats (bodyweight), check out our detailed breakdown in the Instagram TV video linked here.
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.)
Hold a weight (kettlebell, dumbbell, etc) in both hands and walk. Carries are always counted by time, so do not rush. Control your pace and do your best to keep your hips and shoulders square and balanced despite the resistance.
Heavy Carry; Suitcase Walks; Shrug Variations; Walking Lunges
Complete wrist rotations with fingers interlocked, while rotating one ankle at a time, creating circles with the ankle.
Start in a plank position and bring one foot at a time as close to the same side hand as possible. Pause momentarily and allow a light stretch of the hips and groin, before returning to a plank position and alternating legs. To scale, plank on a higher surface like a bench. This is an active / dynamic stretch that we use to help open the hips and raise our heart rate as we prepare for heavier training to follow.
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. Keeping the upper arms stationary, and curl the bar forward and up while contracting the biceps. Lower and repeat for reps.
Single Arm Preacher Curl
Use a preacher curl setup, an incline bench, or other like surface to perform a curl with one arm at a time. Keep the upper arm stationary, and curl the dumbbell forward and up while contracting the biceps. Lower and repeat for prescribed reps.
Typically performed on a machine; Perform a leg extension using your quads to extend at the knee. These are to be performed with both legs together, unless specified otherwise (e.g. single leg extension). Can also be performed seated on a bench with a band around your ankles, with the other end secured against a strong anchor.
Heel Elevated Goblet Squat, Sissy Squat, Bodyweight Leg Extension, Kneel-to-Squat, Wall Sit.
Lie on your back with one knee bent and the other extended on the floor. Raise your head a few inches off the ground and hover the extended leg at the same time. Hold the position for 10 seconds, then relax and switch sides. Focus on pressing your lower back into the floor. Maintain contact with the floor and your lower back, keeping your ribs pulled down and your hips/pelvis tucked under you.
Since we all have different experiences and starting levels of pull-up strength, you will first need to conduct a baseline test to ensure our progression is appropriately scaled to your starting point. To find your starting Level, check out our information page at this link here.
Once you’ve identified your starting level, perform a baseline test on your first available session (even if you join us mid-cycle). Record your test score, as we’ll use this score for our progression.
Baseline Tests & Training Movements
For each of levels 1-4, please find your movement below. Perform the baseline test only at the start of the challenge (or when you first start programming, if you are just joining us). Each day and week of training will be prescribed relative to this baseline test.
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…
Level 1 and Level 2: take 50% of your baseline test (negative pull-ups) and complete 4 sets of that time. So if you scored 4 seconds on your negative pull-up, then training calls for 4 sets of 2-second negatives. If you are unable to perform negative pull-ups, perform Dead Hangs for the prescribed percentage of your baseline test max Dead Hang time.
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.
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. 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. If your baseline test is 5 reps, you can perform sets of 2 or 3 reps, but try to get at least 10 total reps.
Lat Pull Downs; Inverted Rows; Any other back & lat movements
Half Kneeling Single Arm Lat Pulldown
On a cable machine, choose a single handle attachment at a high position on the pulley. 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. Perform a single arm lat pull down, aiming to pull your right elbow in towards your right hip while keeping your torso upright and holding the rest of your body as steady as possible. Perform the prescribed number of repetitions, then switch sides and repeat.
Any unilateral pulling or rowing movements (DB Rows, Cable Rows, Hammer Strength Rows); Lat Pull Over (DB or Cable); Vertical Pulling movements (Pull Ups, Chin Ups, Lat Pull Down); Horizontal Pulling movements (Barbell Rows, Inverted Rows, Chest Supported Rows, etc.); Any other back or lat focused exercises.
Using a dip belt, add additional weight and perform strict pull-ups. This is an advanced variation — if you cannot perform strict pull-ups for reps, please see the recommended substitutions below.
Grip a pull-up bar slightly wider than hip width apart, palms facing away from your face (supinated grip). Hang from the bar, and pull yourself up by pulling elbows down to the floor. Continue pulling until your chin passes the bar. Descend back to the start position and repeat.
Strict Pull-Ups; Lat Pull Down, Assisted Pull-Ups, Chin-Ups, Negative Pull-Ups
DB Front Raise
Standing upright, hold a dumbbell in each hand with a neutral/parallel grip (palms facing each other). Maintain an extended arm position and raise the weight from in front of your hips/thighs to up over your head. Keep constant tension here, and try to avoid resting the weight on your thighs at the bottom. Can also be performed seated. 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.
These can also be prescribed as a Front Raise Hold. Set up the same as a traditional DB Front Raise, but hold the weight or resistance isometrically at shoulder height (arms extended) for the prescribed time.
Single Arm Cable Curl
Set up a single handle attachment on the low anchor of a cable pulley machine. Grab with one hand, and perform single arm curls using a handle attachment and a cable machine. Begin performing curls with your banded arm for the prescribed reps. 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. Complete for the prescribed reps, then repeat on the other side before taking any rest. Option to use a rope, or other attachment unless specified.
Neutral Grip Cable Row
Sit on the floor or a seated cable machine and hold a parallel grip attachment. Set up far enough away from the pulley so that there is tension on the cable when your arms are extended. Start your rep by pulling the handle back towards the lower abdomen. Return to the starting position and repeat. 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. If you do not have access to cables, you can perform these variations with bands.
Banded Rows; Barbell Row; Pendlay Row; Dumbbell Row; Inverted Row; Any other horizontal pull/row
Single Arm Substitutions: Chest Supported Row, Single Arm Lat Pull Down, DB Row
Cable Stiff-Leg Deadlifts
Set up in a conventional deadlift position and hold an attachment to a low cable. Setup and execution of this movement will be very similar to the conventional deadlift, but should have a higher hip position, and less knee flexion. Do not completely lockout knees, but take note to keep legs more straight.
DB Stiff-Leg Deadlift, BB Stiff-Leg Deadlift, Hamstring Curls
Single Arm Tricep Push Down
Set up with a cable in one hand, bent at the elbow. Engage your tricep and push the weight down to straighten the arm. Maintain your upper arm position, and avoid using momentum to press down the weight. Return to the start position and repeat. Can be performed with a single handle attachment, a rope attachment, or other attachment of your choice. Can also be performed with a band if cables are unavailable, by attaching your band to a higher anchor point and/or tilting your torso forward.
Tricep Pushdowns; DB Tricep Kickback; Bench Dips; Skullcrushers
Laying on your stomach, extend your arms overhead and extend legs and feet. Raise the shoulders, head, feet by extending the back and squeezing the glutes. Hold and squeeze at the top, then lower to the start position.
Back Extensions; Glute Ham Raise; Reverse Hyperextensions
Using a Bosu ball, set up in a low plank, with forearms on the ball. Slowly circle the bosu ball with your forearms (stirring the pot). Each rotation is one rep.
Planks, Bosu Ball Plank
Pull-Up Progression Retest
Warm up using an easier scaled version of your working sets. If your prescribed variation is a deadhang or negative pull-ups, perform a couple of sets of lighter resistance, shorter duration, or assisted/lat pull