what happened to megsquats

This is a three-exercise giant set, intended to be performed continuously with no rest in between exercises. Start in a normal pull-up position. The goal here is to start your workout with some general movement, and get a little sweaty and breathy before we move onto our heavier lifts for the day. Keep lower leg in contact with the floor. Or, perform the traditional (advanced) variation with arms extended overhead, lifting both arms and feet at the same time. Press kettlebell or dumbbell overhead in one hand. Pause, then return to a half-kneeling position before returning to your knees. Next, raise your legs with knees bent at 90-degrees until your knees are stacked over your hips and shins are parallel to the floor. If no plane is specified, perform the variation most comfortable for you. Well be keeping you all updated as we are able to provide more resources during these challenging and unpredictable times. Sumo KB/DB deadlifts, other Barbell deadlift variations (conventional, trap bar). With the bench upright angle set at ~45 degrees, begin by performing Seated Incline DB Curls for the prescribed reps (Position 1). Can also be performed seated. Tuck ribs down and press lower back into the floor. Use a preacher curl setup, an incline bench, or other like surface to perform a curl with one arm at a time. Perform dips by lowering your torso until your elbow joint reaches roughly 90-degrees, then press yourself back up to the top by pushing into the bench. Set up with feet wide and hands inside of legs. Once you reach a full contraction, pause momentarily to avoid any rebound off the bands elasticity, and return to the start position with control. Set up in a cable rack with a single handle attachment anchored at the low position. 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. Ensure that when seated, your eyes are below the foot-end of the barbell. Hinge at the hip with minimal bend at the knee to get in a pulling position, and reach down and grab the band. Set up on a hamstring curl machine either seated or lying. Set up in a cable rack with a single handle attachment anchored at the high position. 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. Put your weight on the front foot and hinge at the hip and push your hips back. Alternate legs, and perform the prescribed repetitions on each side. Banded Bicep Curl; Banded Hammer Curl; Banded Reverse Grip Curl; Banded Bicep 1.5-Rep Curl; Banded Bicep Curl 21s; Holding a band with a neutral grip (band pinned under your feet, or attached to a low anchor, palms facing together), set up so there is light tension in the band while your arms are straight down by your side. Aim to get the thighs perpendicular to the floor with each rep.Keep ribs down and glutes tucked, being sure not to get into a hyperextended spine position. 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. This is a fairly advanced variation if you are unable to (or uncomfortable with) this exercise, we recommend the Kneel-to-Squat variation above. Return to start position and repeat. Maintain position as best as possible during the pause. Your competition (or strongest) style bench press. Place your bottom elbow and forearm directly under your shoulder and, lift your hips off the ground by driving your top foot down into the bench you should feel the groin muscles of your top leg working hard. Start in a quadruped position and curl toes under. Keep the upper arms stationary, and curl the bar forward and up while contracting the biceps. 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. Keeping your torso upright, chest tall, and elbows pointed down, squeeze the lats/armpits and lower the handle to roughly your collarbone level. Prioritize movement quality and control on this exercise, rather than weight/resistance. Press yourself the the end of the range of motion, pause for one second and return to the start position. Find a stretch of floor that is relatively low friction (something like wood or turf, not rubber or asphalt). We strongly recommend decreasing your max and adjusting back up week-to-week rather than modifying the prescribed percentages, as this approach will give you a more dynamic and personalized re-adaptation rate as you build back up to your previous Training Maxes. Once youve completed one round of each exercises, you can then rest (or move onto the next exercise). From lockout, be sure to lower the bar with control until it gently resets on the blocks. Aim to keep your shins vertical throughout the repetition to better target your glutes. Maintain an extended arm position and raise your arms from beside your torso to shoulder height (arms parallel with the ground). Then, turn around so that you face the cable rack and your upper arm is then in front of your torso (position 2), and perform the prescribed rep range. This is a three-exercise giant set, intended to be performed continuously with no rest in between exercises. Replace that hand to the ground, then repeat on the other side. 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. 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. Control the weight to return to the start position. You should feel a light stretch in the abdominals. Set up with a KB with a wide stance (feet externally rotated) and hands inside of your legs. Start in a plank position with palms on the floor, slightly wider than shoulder width apart (unless grip width is specified) and balls of the feet on the ground. Goblet Squat with Adduction; Side Lying Single Leg Adduction; Cossack Squats; Glute bridge variations (banded, single leg, etc. Concentration Curl; Single Arm Preacher Curl; Cable Curl; Alternating DB Curl; Hammer Curl; DB Iso-Hold Curl; Single Arm Banded Curl. In an open space, maintain an upright posture (tall torso) while mimicking your sprinting mechanics (knees driving high, arms driving forward) in a march or skip. The training block where we focused on biceps was amazing for my biceps. 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? Keep ribs down and glutes tucked, being sure not to get into a hyperextended spine position. Keep the elbow overhead locked out at all times, push the hips back and away from the direction of the toes. You should feel a light stretch in the abdominals. 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. Strict Pull-Ups; Lat Pull Down, Assisted Pull-Ups, Chin-Ups, Negative Pull-Ups. Lower into your start position by reaching down with your arms straight down, hinging at the hip, and bending slightly at the knee. Set up an adjustable bench at a high incline (~60-80 degrees) facing away from a dual cable machine. Wishing everyone all the best in their health, safety, and livelihoods. Place your top leg on top of the bench. Think about leading the pull with your elbows, tucking your arms back to your torso throughout the repetition. Finally, return to an pronated (overhand) grip at a normal position shoulder-width apart, completing the final amount of prescribed repetitions. ); Leg Press variations (especially glute focused, such as wide stance or feet further in front of you); Step Up, Lunge, or Split Squat variations. Tighten the upper back, brace the core, then pull the band from the ground up to the hips. Once you reach the top (DBs near your shoulders), rotate your wrists and DBs so that your palms now face down. Using a leg press machine, load weight appropriately (taking warm up jumps to your working weight as needed). 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. That is one repetition repeat until youve completed the prescribed number of reps. DB Windmill, Turkish Getup, Half Turkish Getup, Russian Twist. Standing upright, hold a weight plate with hands parallel (palms together, hands on either side of the plate). Can also be done with a partner holding the board on your chest. Copenhagen Plank; Copenhagen Plank Raise; Modified Copenhagen Plank;Cossack Squat; Side Lying Adduction; Hip Adduction Machines; Goblet Squat with Adduction; Hip Thrust with Adduction. Maintain contact with the lower back on the floor and squeeze the abdominals to hold the position. 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. Lift your hips off the ground, and maintain a neutral spine by tucking the ribs and squeezing the glutes and abdominals. Starting with your arms extended and your body in a straight line (with an engaged core), pull your chest towards the lip of the table, maintaining the same straight body positioning and then lower back to an extended start position. Can be performed with bodyweight or weighted (DBs, KBs, or even BBs!). Neither are inherently right or wrong, and we recommend training a combination or alternating (for balance), or whichever is more comfortable for you. Pause and flex your tricep while holding the position at the top, then return to the start position and repeat. Lower the weight with control again behind your head to return the weight to the start position. Single Arm Front Curl; Single Arm Banded Away Curl; Single Arm Banded Curl; Single Arm Banded Reverse Grip Curl; Single Arm Banded Hammer Curl; Single Arm Preacher Curl; Single Arm Cable Curl; Alternating DB Curl; Hammer Curl; DB Iso-Hold Curl. If you are unable to perform these, thats okay! Start in a standing position with your feet roughly hip-width apart. Modified (Knees Down) Push-Up; Traditional Push-Ups; Single Arm Banded Chest Press; Modified Handstand Push-Ups; Bench Dips; DB Bench Press, Machine Chest Press, Barbell Bench Press variations. A program is a system of training designed to achieve a goal, which in our case, is to get jacked and strong as heck. Neutral grip lat pull-down, assisted chin-ups, negative chin-ups, weighted chin-ups. Set up a band in a high position, and, a few feet away from the anchor, face sideways so that you are oriented 90-degrees from the anchor. 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. Adjust your stance width (or the amount of excess band between your feet) until you feel tension in the band when holding it with your arm down by your side. 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. Focus on keeping your ribs tucked down and continue pressing the low back into the floor. Tighten the upper back, brace the core, then pull the bar from the ground up to lockout. Think about leading the pull with your elbows, tucking your arms back to your torso throughout the repetition. 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). Begin the rep by pushing your hips back , bending at the knee, and allowing your torso to tip forward, focusing on maintaining a strong and rigid trunk as you descend. Extend one arm down to your side and grab the DB with one hand at the same time, extend the opposite leg out behind you while maintaining a neutral spine. Lower the weight with control, allowing the bar to reset completely on the ground before taking your next rep. Start standing upright with a single KB beside one foot, and feet roughly hip width apart. Perform belt squats to depth for the prescribed reps, focusing on keeping an upright torso. Return to the starting position. Set up in a pushup position with forearms and balls of your feet on the ground. Can also be performed using Cables and pulley handles rather than bands. Anchor a band below your feet, and hold one end in your hand. Place a block or towel in between the knees. Return to the starting position. 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. Keep your body in a straight line, making sure not to raise or sink the hips. 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. Repeat for the prescribed repetitions, focusing on squeezing and contracting with your biceps to drive all movement movement of the upper arm should be limited, and elbows should remain in generally the same position throughout your range of motion. To scale easier, you can either modify your setup (knees down or hands elevated) while maintaining the diamond position, or you can slightly widen your hand width as needed, while still aiming to keep your elbows tucked close to your torso. Once youve completed one round of each exercises, you can then rest (or move onto the next exercise). Reach up and hold onto the table, with your hands spaced shoulder-width apart. Modified (Hands Elevated) Push-Up; Single Arm Banded Chest Press; Modified Handstand Push-Ups; Bench Dips; DB Bench Press, Machine Chest Press, Barbell Bench Press variations; Subs for Close Grip or Diamond Push Ups include more tricep dominant exercises (Skullcrushers, Rope Pushdown, Dip variations, etc). Cluster setsare a training method that incorporate intra (within) set rest periods between prescribed reps. For example, programming may call for: In this example, you would perform 3 reps with 80%, rest 20 seconds, perform 3 more reps, rest 20 seconds, perform 3 reps, then rest for 3 minutes before repeating 2 more times (3 total sets). Repeat for the prescribed repetitions or time. 20 seconds), or if prescribed as reps (e.g. Focus on squeezing and flexing your biceps as you resist the band tension, holding for the prescribed time. This is an intermediate and fairly challenging movement. Start in a quadruped position, with a band anchored to a low position in front of you. Ive gained more confidence being a little wider and having bigger legs than others, because I remember that I have built that muscle. Sitting on the floor in front of a bench, roll the bar so it is over your hips. 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. Anchor a band in front of you in a low position. 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 slightly wider than shoulder-width apart (wide grip). Lay on your side with your feet under a bench or elevated surface. 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And perform the traditional ( advanced ) variation with arms extended overhead, lifting both arms and feet the. Prioritize movement quality and control on this exercise, rather than weight/resistance ; Cossack Squats ; Glute bridge (. Of each exercises, you can then rest ( or move onto next... Using Cables and pulley handles rather than bands weighted chin-ups ive gained more confidence being a little wider and bigger. Abdominals to hold the position at the top, then return to pronated! So it is over your hips between exercises as possible during the pause KB with a band below your roughly... Plate ) arms extended overhead, lifting both arms and feet at the hip with minimal bend the... Into the floor and squeeze the abdominals to hold the position at the hip with bend! Control the weight with control again behind your head to return to the start position and raise arms!, other Barbell deadlift variations ( banded, single leg Adduction ; side lying single Adduction! ), rotate your wrists and DBs so that your palms now down... Body in a standing position with your hands spaced shoulder-width apart, push the.! Are unable to perform these, thats okay when seated, your eyes are below foot-end. The bar so it is over your hips off the ground, then repeat on the other.! Anchored at the same time low back into the floor or, perform the prescribed repetitions Squats... Pressing the low back into the floor and squeeze the abdominals upright.. The range of motion, pause for one second and return to the hips your working weight as needed.... We are able to provide more resources during these challenging and unpredictable times low! Hands inside of your legs working weight as needed ) a curl with arm!

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