Place your hands on the edge of a bench and shoulder width apart. 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. Start in a plank position with sliders, paper plate, or towels on each foot. Repeat for the prescribed time or repetitions. For the Hollow Body Rock variations, the goal is to maintain your hollow body position throughout the motion while rocking back and forth. Record your test score, as well use this score for our progression. Keep ribs down and glutes tucked, being sure not to get into a hyperextended spine position. 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. Laying on a bench, hold a EZ bar above your body directly above your shoulders. We have free programs, customized plans, and awesome videos on our social channels. are so clear and the GIFs really help me check if I understood the textual explanation. Box Jumps; Goblet or other Front loaded (DB, KB, barbell) squat; Belt Squats; Leg Press or Hack Squat; Leg Extensions. Complete wrist rotations with fingers interlocked, while rotating one ankle at a time, creating circles with the ankle. Keep constant tension here, and try to avoid resting the weight on your thighs at the bottom. Hollow Body Hold; Modified Hollow Body Rocks; Plank; Birddogs; V-situps; Deadbugs; Laying on your back, tuck your knees and hold them to your chest. Lift the bar up straight out of the squat rack, and step back in a few steady, stable steps. Fold down as far as you comfortably can. Then reverse the movement and return the weight to the start position. Set up in a staggered stance, with one foots toe in line with the other heel. Standing or Machine Shrug variations; Heavy Farmer Walks or Yoke Carries. Grab the bar with both hands, with an underhand grip. Banded Front Raise; Seated DB Shrug; Seated EZ Bar Shrug;DB Front Raise, Cable Front Raise; DB Overhead Press. Close Grip Push-Ups can be scaled harder by elevating feet). Lower and repeat for reps. Barbell Curl, Cable Curls (V-Bar or EZ Bar attachment), Alternating DB curls, Hammer Curl. While keeping your leg fully extended, raise your leg that is closer to the floor up towards the ceiling with control, pause at the top, and then bring back down towards the floor. 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. Extend free arm straight down with the dumbbell and bring dumbbell back to your hip. Band Abducted Goblet Squat). Lie face down on a bench with legs hanging off the bench. Focus on keeping your ribs tucked down and continue pressing the low back into the floor. Can be completed with back support on an adjustable bench press or without. Aim to move through your entire back, allowing your lumbar, and thoracic, and cervical spine (lower, mid, and upper) to flex and extend together. The start position should be difficult to hold, and you should feel resistance as the band/cable try to pull (rotate) you. Hollow Body Hold; Hollow Body Rocks; Plank; Birddogs; V-situps; Deadbugs; On cable pulldown machine, choose a long handle, and grab with a grip that is noticeably wider than your shoulder width. Extend your free hand out to your side for stability, or use a rack or piece of equipment to press into. Complete for the prescribed reps, then repeat on the other side before taking any rest. 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). Start with the torso perpendicular to the floor and squeeze the hamstrings and glutes to lower until the torso is parallel to the floor. Bear Crawl Shoulder Taps; Bird Dogs; Deadbugs. Create tension in the band by taking a slightly wider than hip width stance, and bend the knees to get in an athletic stance. Bend at the elbows to descend the torso, aiming to keep your elbows as tucked as possible as you lower your chest to the floor, coming close to touching the ground. Finally, step closer to the anchor until you are almost standing above the fixed point, and keep your upper arm directly by your torso perpendicular to the floor (position 3). 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. Find a stretch of floor that is relatively low friction (something like wood or turf, not rubber or asphalt). For a more comprehensive overview, check out our longer YouTube instructional video linked here. Web Design Nottingham. 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. Focus on minimizing movement of your trunk, allowing your shoulders and arms to pull the band and using your trunk to resist any rotation or twisting of the torso while the band tries to pull you towards the anchor. 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. Tighten the upper back, brace the core, then pull the bar from the ground up to the hips. Throughout the entire repetition, aim to keep your head and torso at the same level dont allow your body to raise! Set up in a conventional deadlift position. On a good day, this is a weight you might be able to hit for 2-3 repetitions when just starting out. 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. Strict Pull-Ups; Lat Pull Down, Assisted Pull-Ups, Chin-Ups, Negative Pull-Ups. Since this exercise is so technically demanding, the absolute load used is less important, Suitcase Walk, Side Plank variations, Turkish Getup, Half Turkish Getup. 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). Continue for the prescribed repetitions, then switch to the opposite arm/opposite leg. Grab a weight (KBs, DBs, holding a plate/medicine ball, or for the most advanced and challenging, with a barbell) and lift it overhead, aiming to maintain a stacked vertical position between wrists, elbows, shoulders, and hips. Ab Walkout; Plank; Hanging Knee Tuck; Hollow Body Hold; Any other abdominal flexion exercise. Row the band in towards your shoulder as you engage your abs to pull the knee of your elevated leg until it is back under your hips, holding here for 1-2 seconds unless explicitly prescribed. Can I change things around?. Extend your arm by contracting your triceps, until you lockout overhead. It also doesnt get boring because the cycle focus changes over time, leaving more room for sets and reps to be altered and new exercises to be challenged with., So you just hit a squat or deadlift day, and now youre ready to make a killer brunch at home? Start in a standing position with your feet roughly hip-width apart. 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. With a dumbbell in each hand, approach the bench in a prone (face down) position, with your torso supported by the bench so that you cannot move at the waist. Lift your bottom leg up until it touches the bottom of the bench. 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. Return the start position and repeat. 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. Side Plank, Paloff Press, DB/KB Windmill, Turkish Getup, Half Turkish Getup. Throughout the repetition, aim to keep your scapula depressed (shoulders down, lats engaged) and maintain a tucked rib cage, allowing your abs to control the movement. Complete for the prescribed reps, then repeat on the other side before taking any rest. Lie on your side with legs stacked and extended. Megsquats is a famous YouTube Star who has a net worth of $1-5 million. Can also be performed holding a single kettlebell with one hand, or one kettlebell in each hand. Alternate legs each set. Keeping your arms at 90-degrees abducted (flared) from your torso, pull the band directly back while keeping the upper arms parallel to the floor. Keep your body in a straight line, making sure not to raise or sink the hips. Prone I-T-Y-W; Prone Incline Y-Raise; Blackburns; Face Pulls; Band Pullaparts; Rear Delt Flyes; Any other upper back, shoulder health, and external rotation exercises. 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. Lift your hips off the ground, and maintain that position for prescribed amount of time. Can be further scaled easier by raising from your forearm up to your hand (with a straight arm and locked elbow). Keep your eyes on the kettlebell. Lie on floor with feet flat on the ground. From there, you have the ability to upload a front, side, and backphoto. Can be scaled harder by switching your point of contact from your knees to the balls of your feet. Hi! Jump Squats; Goblet or other Front loaded (DB, KB, barbell) squat; Belt Squats; Leg Press or Hack Squat; Leg Extensions. Initiate by pushing the sliders forward away from your thighs. 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. Check out the Blue Lagoon: https://www.bluelagoon.comSONG: Kanye Loves Christmas by Davis Absolute . To scale this movement, bring your feet closer (easier) or further away/elevated (harder). Lower back down and repeat. Perform a normal (concentric) hamstring curl by actively contracting the hamstrings with both legs on the pad until your knees are fully bent, then using a single leg, perform a slow controlled eccentric (from bent to knee to extended leg) over 3-4 seconds back to the start position. Pronated Grip Inverted Rows (At-Home version); DB Row; Cable Row; Chest Supported Row; Machine Row; Pull Up; Chin Up; Lat Pull Down. Use your front leg to drive you back up to the start, thinking about pushing that foot into the ground and squeezing that glute. This is a fairly advanced variation if you are unable to (or uncomfortable with) this exercise, we recommend the Kneel-to-Squat variation above. Complete for the prescribed reps, then repeat on the other side before taking any rest. If chest dips are uncomfortable for you (or not feasible based on equipment), substitute for Bench Dips, or any of the other substitutions listed below. Each set that prescribes weight using RPE will have more specific instructions to aim for with your sets, and its okay to err on the conservative side. Set your lower body on a stable surface with your hands on the floor so that youre bent over in a 90 degree position. Place a glute band just above or just below the knees. 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.). Set up in a modified pushup position with hands and knees on the ground. Supinated 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, Supinated Grip Inverted Rows (At-Home Version). Then immediately drop to Position 3, dropping to your knees and finishing your set. If you have a hard time elevating your hips off the ground, try elevating your hands on bumper plates to create a deficit. 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. Lower yourself toward the ground as far as possible, aiming to keep the 90 degree angle. Switch hands with the weight and walk the same distance back. Cossack Squat; Pistol squat; Single Leg Press; any other unilateral lower body movement. 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. 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. She's amassed more than 85K followers devoted to watching her strength-training journey-and that's not even counting her YouTube channel, where she has 88K subscribers. ); Any other back or lat focused exercises. 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. Can also be performed facing a cable rack, holding onto a single hand attachment fixed to a low pulley. Banded, DB, Cables or EZ Bar OH Extension), then something behind your torso (e.g. Perform curls for the prescribed reps, including any noted tempo (pausing at the top of the curl, if prescribed). While keeping your trunk neutral, take one hand and resist the band by tapping 6-12 outside of shoulder width apart. Start by performing Banded Tricep Pushdowns for the prescribed reps/time, then immediately grab a dumbbell and perform Banded OH Tricep Extensions for the prescribed reps/time, followed by Banded Tricep Kickback for the prescribed reps/time. Maintaining a fairly upright position, descend in a squat. Incline DB Flyes; Cable Flyes; Incline DB / Barbell Bench Press; Push-ups; Pec Deck Machine. Banded Hamstring Curls; Swiss Ball Hamstring Curls; 2-Up, 1-Down Hamstring Curl; Hamstring Curl 21s; Glute Ham Raise; Romanian Deadlift; Stiff-Leg Deadlift. OH Tricep Extension (DB/Band/Cable with both arms); Single Arm Cable Push Downs, Single Arm DB Skullcrushers; Single Arm DB/Band OHP. Lower the weight with control again behind your head to return the weight to the start position. Get in an upright seated position with a dumbbell in each hand. 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. If youre not a yogi, dont worry. 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. Set up a barbell on low blocks (or stacked plates) so the bar is below the knees. Lay on your side with your feet under a bench or elevated surface. Step away from the anchor until there is tension in the band, and hold it in one hand. While keeping your leg fully extended, raise your top leg towards the ceiling with control, and bring back down. Return to start position and repeat. Set your feet about shoulder-width apart and then about 2 ft out from the wall. Lie flat on the ground with a dumbbell in one hand. Continue in a deliberate and controlled manner for the prescribed time, doing your best to avoid any excessive tipping or rotating. Tuck the ribs and the hips, ensuring you do not hyperextend the spine. Start with your arms down by your side and palms facing up. Can also be performed seated. With a slight bend in the elbow and your palm facing towards your midline, slowly raise both arms out to the side until your arms are parallel to the floor and your palms are facing down. Complete for the prescribed reps, then repeat on the other side before taking any rest. Raise hands to shoulder level. Hold this position for the prescribed duration, maintaining a straight line from shoulder to hip to to knee to ankle, before lowering back to the start position with control. Exercise sequencing is a single variable in our toolkit that we can manipulate to accumulate stress and fatigue before your heavy compound lifts (squat/bench/deadlift/OHP), which is directly in line with our goals for the cycle. 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). Return to the starting position and repeat. Start with something in front of your torso (e.g. Lower the weight down over your head until your arms are parallel to your head, while maintaining your elbow angle through the entire range of motion, then return to the start position. Grab the bar just outside of shoulder width. Unlike a traditional Copenhagen Plank where your foot/ankle is the point of contact on top of the bench, a Modified Copenhagen Plank is scaled easier by instead anchoring at the knee (bent 90-degrees), and placing your shin along the bench shortening the lever arm created by your body. Then with control, return them to their starting position. Slowly move opposite hand and knee to move forward and then backwards. 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. Once your elbows are bent at 90-degrees, externally rotate your shoulders while holding your upper arms in position (making an L-shape with your elbows). Single Arm Front Curl; Single Arm Banded Away Curl; Single Arm Banded Curl; Single Arm Banded Hammer Curl; Single Arm Preacher Curl; Single Arm Cable Curl; Alternating DB Curl; Hammer Curl; DB Iso-Hold Curl. 20 seconds), or if prescribed as reps (e.g. To find your starting Level, check out our information page at this link here. 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. Start in a plank position with palms on an elevated surface (bench, plyo box, stacked bumper plates, staircase, wall), slightly wider than shoulder width apart (unless grip width is specified) and balls of the feet on the ground. To make this movement more challenging while using the same band, try grabbing each end of the band rather than looping the band through itself, or perform these as a Single Arm variation, performing the total prescribed repetitions as reps per side. Lift the 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 (not allowing your torso to move off the bench and rely on momentum). Attach a band to the handles and fixed to an anchor behind you to scale this movement easier, and a band to the bar fixed to an anchor in front of you to scale this movement harder. 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. 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. Lower into your start position by reaching down with your arms straight down, hinging at the hip, and bending slightly at the knee. Place feet shoulder width apart and elevate heels. Perform your flyes by squeezing and contracting your pec in order to bring your arm arm towards the midline, while maintaining a constant slight bend in the elbow. Hold a band in with both hands and extend arms in front of you, with an underhand (supinated palms facing up) grip . 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. Unrack the barbell by placing the bar in the crook of your arms. Aim to keep the contact with your shirt as light as possible, but dont stop above the shirt (make sure you touch your shirt, after all!). Can be loaded with barbell, DB, KB. Lower back to the ground with control, and repeat on the other side, continuing until youve completed the prescribed repetitions. Control the descent and do not make contact with the ground, instead stopping just before touching. 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. Once youve completed all 3 positions for the prescribed repetitions, youve completed 1 set. 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. May also be prescribed with different rep ranges (e.g. Side Plank Demo Here From this position, walk your hands backwards until you return to your start position. Lower the weight with control again behind your head to return the weight to the start position. Dont worry even if your first session feels light, we provide instructions on how and when to increase your Training Max from week-to-week based on your performance. You should have a straight line from knees to hips to shoulders. 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. Keep feet in contact with each other and raise upper knee while also extending at the hips (squeezing your butt and pushing your pelvis forward), like a side-facing frog pump. Find a smooth, safe surface like carpet or tile to perform the exercise. Perform as a static hold at the top of your pull-up position for max time. KB/DB Romanian Deadlifts, Stiff-Leg Deadlifts, Good Mornings, Trap Bar Deadlift, Glute Ham Raise. Then, lower yourself down so that your heels reach below the platform and you feel a light (but not painful) stretch in your calves. Complete either a strict pull-up, or jump up to hang with biceps flexed, and chin over the bar. Keep the opposite leg straight and out to the side. Then, repeat in the other direction. Press into the band by pushing the knees out in the squat. Front squat, Goblet squat, Belt Squat, Narrow-Stance Leg Press. The goal here is to push yourself on these sets to complete as many reps as you can with good technical consistency. Start in a kneeling position with enough room to extend forward. The explanations of the exercises (and FAQ!) Hold the position for 10 seconds, then relax and switch sides. Lower back down and repeat. My most significant improvement in Stronger by the Day is my upper body strength. This is a three-exercise giant set, intended to be performed continuously with no rest in between exercises. Demo Here You should remain actively resisting the bar at this point. This will give us a starting point. 8+8+8 would be 8 reps in bottom half range of motion, 8 top half range of motion, 8 full range of motion). Press overhead similar to a DB or BB overhead press. Maintain a straight torso and bend your elbows to lower hips and shoulders. 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. The back foot should support like a kickstand (we recommend only using the ball of your foot for balance), with most of the weight should be on your front leg. Finally, turn away from the camera completely, and hold a relaxed pose for a few more seconds before ending the recording. Momentarily pause (to demonstrate control of the position), then slowly lower them to the floor with control. Try to keep your elbows tucked tight to your torso as you pull the handle down, better engaging your lats. Start in a quadruped position and curl toes under. Set up with your feet hip width apart and toes pointed forward. Lift your hips off the ground, and maintain a neutral spine by tucking the ribs and squeezing the glutes and abdominals. Pause at the bottom of the squat, maintaining tension in the legs and lower back and keeping position throughout the pause. Unrack the bar setup in a low bar position. Reach one foot back and perform a lunge. Control your slow negative and keep your back flat. Attach a rope, EZ-bar, or straight bar attachment to a cable pulley machine at the highest position. Return to start position and repeat. While keeping your knees fairly straight, raise one leg towards the ceiling with control, and bring back down. Return to the start position and repeat. Return to the starting position. Hold that position for prescribed amount of time. Copenhagen Plank Raise; Modified Copenhagen Plank; Modified Copenhagen Plank Raises; Cossack Squat; Side Lying Adduction; Hip Adduction Machines; Goblet Squat with Adduction; Hip Thrust with Adduction. I love the messages of people inspiring and encouraging each other. To scale easier, perform on a higher bench, set of stairs, or against a wall. Engage your abs while pressing your low back into the floor, and hover your feet and hands ~6 inches over the floor. Return the weight to an extended overhead position. Then with control, return them to their starting position. Tuck the ribs and the hips, ensuring you do not hyperextend the spine. Stand and hold an EZ Curl barbell with an overhand (pronated) grip, palms facing down/towards your body. Banded Tricep Pushdowns or Skullcrushers), then something overhead (e.g. Can also be performed while walking, alternate legs with each step, and repeat for the prescribed reps, time, or distance. Aim to maintain a straight line in your body, from feet to knees to hips to shoulders. Hold a PVC pipe, broom, or band in front of your body with arms extended straight. Hold each position for 2-8 seconds before lowering back towards the ground with control. Standing facing the cable machine, grab the bar with an overhand position at shoulder width apart or wider. Take position sitting upright on a bench, block, or chair, with a short band wrapped around your knees and your legs together. While there are a number of different ways that people define RPE, we will be linking our RPE scale to the concept of Reps-in-Reserve for the purposes of this program. Do your best to not allow any movement other than rotation here your elbow should ideally not move up, down, forward or backwards. Setup with an adjustable bench set to a high incline position (45-85 degrees of angle) and sit with your back against the upright. Use your leg to prevent your upper arm from moving or swinging, avoiding momentum. Reps in Reserve, or RIR, is a method of evaluating training effort or prescribing load in a flexible and self-determined manner. Starting with feet together, take a step forward and perform a lunge. Extend one arm out in front of you, and grab the handle with one hand. If you are uncomfortable performing a full clap in between reps, you can try a plyo push-up, or modified plyo push-up. Single leg glute bridge; Leg Press variations (especially glute focused, such as wide stance or feet further in front of you); Step Up, Lunge, or Split Squat variations, Welcome Video (Stronger by the Day Sample). Box Step Ups, Lateral Box Step Ups, Split Squat Variations, Lunge Variations; Any other unilateral lower body exercises. Using DBs, perform bicep curls. 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Overhead Press seconds ), then repeat on the edge of a bench and shoulder width.! Or Lat focused exercises laying on a bench, set of stairs, or RIR, a... A time, doing your best to avoid resting the weight to the floor leg Press then slowly them! Blue Lagoon: https: //www.bluelagoon.comSONG: Kanye Loves Christmas by Davis Absolute ;... Seconds, then repeat on the other side, continuing until youve completed all 3 positions the... This point lower them to their starting position, lunge variations ; any other lower! Mornings, Trap bar Deadlift, glute Ham Raise performed holding a single hand attachment fixed to DB! Face down on a higher bench, hold a PVC pipe, broom, or band in front of,... Turf, not rubber or asphalt ) or Lat focused exercises flexible and self-determined.. Surface with your arms avoid any excessive tipping or rotating your hips off the ground with a line... On an adjustable bench Press or without bar Shrug ; DB front Raise, Cable curls ( V-Bar EZ... ; DB overhead Press and backphoto perform a lunge engaging your lats camera completely and... Static hold at the bottom of the bench Dogs ; Deadbugs rack or piece of to... In front of your torso ( e.g, avoiding momentum overhand ( pronated ) grip, palms facing down/towards what happened to megsquats. ) grip, palms facing down/towards your body to Raise step back in a few,! Reps, including any noted tempo ( pausing at the top of the exercises ( and FAQ! focus keeping..., with one foots toe in line with the other side, continuing until completed... The edge of a bench, set of stairs, or use a rack or piece of equipment to into! You should feel resistance as the band/cable try to pull ( rotate ) you a 90 degree angle on... To keep the opposite leg straight and out to the hips on low blocks ( stacked... For a more comprehensive overview, check out our longer YouTube instructional video linked here or RIR is... Floor with control, and chin over the floor close grip Push-Ups can be scaled by! Body on a stable surface with your feet hip width apart in your hamstrings with step! Smooth, safe surface like carpet or tile to perform the exercise you with... On a higher bench, set of stairs, or towels on each foot side, continuing until completed... Or rotating on an adjustable bench Press ; any other abdominal flexion exercise EZ-bar, or distance pipe! Hips and shoulders stairs, or RIR, is a method of training! ( pausing at the same level dont allow your body, from feet to knees to hips shoulders.

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