Loaded with full size plates if possible, approach or step into the barbell so that your midfoot (aim for you mid-shoelaces) lines up with the center of the weights. The goal is to get moving and wake the body up. A strength program is more than just a routine. This is a core strengthening and activation movement, and your focus should be on maintaining flat shoulders and hips throughout the movement (avoid tipping). Perform with both arms at the same time, unless specified as alternating (like in demo above). Hold your body in a straight line for max time, with your feet off the ground. Tighten the upper back, brace the core, then pull the DB from the ground up to the hips. Stop at parallel and return to the start position. Can be scaled harder by elevating your feet on a bench or unstable surface (bosu ball, TRX, etc.). Better to overemphasize the hip hinge and turn this into more of a Stiff Leg or Romanian Deadlift (both with little if any change in knee angle throughout the range of motion) than to turn this into a banded squat. Start in a kneeling position with enough room to extend forward. Then, lie on a bench (or on the floor) in front of and facing away from the band. Aim to maintain a neutral spine and maintain that straight line from your shoulders through your head. Control your pace and do your best to keep your hips and shoulders square, stacked, and balanced despite the resistance in one hand. Aim to keep your shins near vertical throughout the repetition to better target your glutes. Think about pushing the feet through the floor while keeping the barbell as close to your body as possible. For a Feet-Up Spoto Press variation, set up with your competition style (regular) bench press grip. Banded, DB, Cables or EZ Bar OH Extension), then something behind your torso (e.g. To scale this movement, bring your feet closer (easier) or further away/elevated (harder). 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. Before I was trying to workout six days a week for multiple hours. Then, move the remaining two appendages (left hand and right leg) to follow suit. Hold the band in one hand and turn around and take a step to the side of your free hand. Can also be performed while walking, alternate legs with each step, and repeat for the prescribed reps, time, or distance. Step away from the anchor until there is some tension in the band when your arm is out to your side and your elbow is bent 90-degrees. **Please ensure you are using your Training Max as defined in the FAQ below, as this will best set you up for long-term sustainable progress.**. Place your forearm on the ground with your elbow directly under your shoulder, then raise your hips off the ground. Keep your hands in front of your body to support and catch yourself as you get closer to the floor. are so clear and the GIFs really help me check if I understood the textual explanation. 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. Set up on a GHR/GHD machine with the knees slightly behind the pad and feet firmly on the platform. If you are unable to perform these, thats okay! 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. 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). Sometimes stress and fatigue can be super high, so using an explicit percentage may be over-exerting relative to your capacity on that day. Aim to keep your shins near vertical throughout the repetition to better target your glutes. Keep constant tension here, and try to avoid resting the weight on your thighs at the bottom. Regular Plank; Hanging Leg Raises; Bear Crawls; Side Plank; L-Sit. Start in a plank position with palms on the floor, aiming for ~0.5-1 hand-width per side wider than your normal push-up grip, and balls of the feet on the ground. Continue dipping down until your shoulders are at or below your elbows, as comfortable, then press yourself back up by straightening your arms until you are back at the top. Do your best to time them so that your hands touch together at the same time as your feet land in your wide stance. Sitting on the floor in front of a bench, squeeze your butt and drive your feet through the floor, extending until your hips are in line with your torso. 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. Youll notice that you need core and trunk control to keep the bar steady and to stay in position. Approach the bar as you would for your normal deadlift (either conventional or sumo, whichever is your preferred stance), and perform a deadlift. If substituting for another tricep variation, aim to complete in sets of 15+ reps, and pushing to technical failure. Press shins into the ground and slowly lower your upper body, ensuring knees, hips and shoulders are in a straight line. Focus on squeezing and flexing your biceps as you resist the band tension, holding for the prescribed time. This will give us a starting point. Place a block or towel in between the knees. Turn around, so that you are now facing away from the anchor. Once youve reached a full stretch, pause for a moment, then reach down (while keeping your legs relatively straight). Reverse the movement by raising the torso and punching the kettlebell back up to the ceiling. 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. Retract your shoulder blades and raise your thumbs towards the ceiling. Tuck the ribs and the hips, ensuring you do not hyperextend the spine. Perform as a static hold at the top of your pull-up position for max time. Alternate legs each set. This movement should be an explosive concentric contraction (pulling the bar from floor to chest), and controlled negative (slowly lowering the back back down). Plank; Hanging Leg Raises; Bear Crawls; Side plank; L-sit. Set up at a cable machine with the pullet in a low position, using a single handle attachment. Start in a standing position and bend down to touch the toes. Close Grip Bench Press Feet Up; Neutral Grip DB press; Close Grip Push-Ups; Bench Dips; Chest Dips. Can be performed standing or seated, if not specified. Lower the weight with control again behind your head to return the weight to the start position. Control the speed and distance the roller travels by engaging the core. Control the descent and do not make contact with the ground. Heel Elevated Goblet Squat; Band Abducted Goblet Squat; Goblet Squat w Adduction; Front loaded (DB, KB, barbell) squat; Belt Squats; Leg Press or Hack Squat; Leg Extensions. 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. Can also be performed on a Belt Squat machine if available, or by attaching weight plates to dip-belt, while straddling two blocks. So if you scored 4 seconds on your negative pull-up, then training calls for 4 sets of 2-second negatives. Each day and week of training will be prescribed relative to this baseline test. Using a leg press machine, load weight appropriately (taking warm up jumps to your working weight as needed). Step up to the top of the box, so that all of your weight is on your elevated foot. Perform these with a slow and controlled tempo for the prescribed reps. 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. Lift your hips off the ground, and maintain a neutral spine by tucking the ribs and squeezing the glutes and abdominals. From this position, walk your hands backwards until you return to your start position. To scale easier, perform on a higher bench, set of stairs, or against a wall. Return the abducted leg back to your starting position, then perform on the other leg. Sitting on your butt with your knees bent and arms to your side, engage your abdominal muscles and hold your torso so that you are leaning back 45-degrees off the floor while lifting your feet off the ground as well (your only point of contact with the ground should be your butt). Maintain contact with the lower back on the floor and squeeze the abdominals to hold the position. Start in a plank position with palms on the floor, with your hands together under your chest index finger to index finger and thumb to thumb, creating a diamond between your hands and balls of the feet on the ground. Aim to keep your shins vertical throughout the repetition to better target your glutes. Clamshells with Hip Extension, Seated Banded Clamshells, Fire Hydrants, Banded Lateral Walk, Monster Walk. If youve ever used RPE, you can think of RIR as 10 RPE, so a lift prescribed at RPE 7 is the same as 3 RIR (where 10-7=3). 38 would be 38/arm). Deadlift; Barbell deadlift variations (conventional, sumo, trap bar); Other posterior chain compound exercises (Good Mornings, Romanian Deadlifts, Stiff-Leg Deadlifts). Start your repetition by raising one leg just off the floor, and then contract that glute while kicking your heel back and up until your leg is fully extended, holding and squeezing your glutes at the top. Meg Gallagher, aka @megsquats on Instagram, competes in powerlifting and has probably popped up on your feed. Start with something in front of your torso (e.g. Banded Hamstring Curls; 2-Up, 1-Down Hamstring Curl; Glute Ham Raise; Romanian Deadlift; Stiff-Leg Deadlift. Modified (Hands Elevated) 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. Lift your hips off the ground, and maintain a neutral spine by tucking the ribs and squeezing the glutes and abdominals. Begin by descending into a short dip, then explosively drive up and jump forward as far as you can. 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. Lie on the floor face up, with the band in both hands and your arms extended overhead with a slight bend in the elbows. Raise both arms overhead with a slight bend in the elbow. Can be loaded with barbell, DB, KB. For a Goblet Squat with Adduction, place a block or rolled towel in between the knees. For example, if we are prescribing an exercise as 11 @ 3 RIR, that means we want to do one set of one repetition, using a weight that we could perform ~4 total reps if pushing to true failure (the ~4 reps comes from the 1 completed rep + the 3 reps in reserve). That means well tell you exactly how and when to increase your Training Max and make real progress. Strong Strong Friends began at a small gym where a few strong people came together, lifted, competed, and ate greasy cheeseburgers after. Well be keeping you all updated as we are able to provide more resources during these challenging and unpredictable times. Box Step Ups, Lateral Box Step Ups, Split Squat Variations, Lunge Variations; Any other unilateral lower body exercises. 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). Bend the knee on the same side as your kettlebell and press that foot into the ground. Grab each end of the rope with one hand, keeping your palms facing one another. I think my Training Max is too light! 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. Aim to keep your shins near vertical throughout the repetition to better target your glutes. Perform a single arm lat pull down, aiming to pull your elbow in towards your hip while holding the rest of your body as steady as possible. Continue for the prescribed number of repetitions. Lying on the ground with a swiss ball at your feet, set up with your heels on the ball and your legs fully extended. If youve been away from the barbell for more than 4 weeks, we recommend dropping 5-10% off your training maxes where needed to hit recommended rep ranges. Return to the starting position and repeat. Extend arms and get into an elevated push up position. Hold a dumbbell or kettlebell against your chest, holding . Hold that position for one count, then reverse all steps to come back to the starting position. Repeat for the prescribed time or reps. Raise the hips into a bridge, then sweep your extended leg under onto your knee. I love how empowered I have felt through getting stronger.. Heel Elevated Goblet Squat, as demonstrated above). 3-Position Cable Curl; 3-Position DB Curl; Any Bicep Burnout of 15+ reps to failure; Barbell Curl, Concentration Curl, Cable Curls (V-Bar or EZ Bar attachment), Preacher Curls, Alternating DB Curls, Hammer Curl. Unrack and lower the bar, aiming to control the descent through the entire range of motion. Starting in a kneeling position with the balls of your feet down, sit your hips back towards your heels, then drive up explosively, jumping up and landing in a squat position. For these, start standing upright with feet together on an elevated surface (roughly 2-6). Think about pushing the feet through the floor while keeping the barbell as close to your body as possible. Setup a barbell on a squat rack at shoulder height. 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. Prone Incline I-T-Y-W; Prone Incline I-T-Y-W;Blackburns; Face Pulls; Band Pullaparts; Rear Delt Flyes; Any other upper back, shoulder health, and external rotation exercises. Aim to maintain a neutral spine and maintain that straight line from your shoulders through your head. While maintaining a slight elbow angle, pull the band down towards your waist. Extend one leg fully, and place the other foot flat on the elevated surface. Straddle two blocks and hang the weight of a weight-loaded belt between your legs. By incorporating RIR into your programming, we can be a bit more nimble and allow for some flexible auto-regulation in your training. left arm and right leg; or right arm and left leg). Our goal is to make strength training accessible and approachable for all people. Then, return to the start position by driving your hips forward and squeezing your glutes. Alt 2-Up, 1-Down Hamstring Curl, as demonstrated in the GIF above). Place feet shoulder width apart and elevate heels. On cable pulldown machine, choose a straight bar attachment, and hold with both hands using a supinated (underhand) grip. Return to the starting position and repeat. Grab a PVC pipe, broom, or band in front of your body with arms locked out. 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, then return to a half-kneeling position before returning to your knees. My upper body has always been weak but with this programming, my bench press and overhead press have greatly improved. Bench Dips; Push-Up variations (wider grip will have greater chest focus); Tricep Push Down; Tricep Kick Back; Skullcrushers; BW Tricep Extension. 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. Ive also been able to lift more since starting the program. 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. Return the start position and repeat. Perform your split squat as normal, allowing the band to pull your front knee forward. Perform with feet flat on the ground, unless specified otherwise (e.g. To scale easier, you can either modify your setup (knees down or hands elevated) while maintaining the close grip position, or you can slightly widen your hand width as needed, while still aiming to keep your elbows tucked close to your torso. The band will add pressure to your forearms to internally rotate, and your goal is to resist that pressure (through external rotation) throughout the range of motion. Starting with feet together, take a step forward and perform a lunge. Start standing upright with a single KB in both hands, and feet roughly hip width apart. While keeping your knees fairly straight, raise one leg towards the ceiling with control, and bring back down. Your hips should remain at the same height through the entire repetition. wide or close grip push-ups). Start with your arms down in front of your thighs. Hip Adduction Machine; Copenhagen Plank or Raises; Goblet Squat with Adduction. Continue in a deliberate and controlled manner for the prescribed time, doing your best to avoid any excessive tipping or rotating. Then, stand up with the weight, ensuring to maintain a strong, square torso. Grab the attachment with one hand, and raise the weight above your head with your arm bent and hand behind your head. Start in a quadruped position. In this position, slowly control your descent back to the bottom (DBs near your hips). Hold a heavy weight (backpack full of books, water bottles, cans, etc.) Pause at the top (for time, if prescribed), and continue squeezing your quads and resisting the bands. Set up an adjustable bench with a 30-45 degree angle. 20 seconds), or if prescribed as reps (e.g. Start in a kneeling position with enough room to extend forward. Any other cardiovascular movement that helps you raise your heart rate,increase blood flow, and provide a dynamic stretch. Avoid breaking at the hip and hyperextending through the spine. Begin pressing the DBs overhead for the prescribed number of repetitions, aiming to keep a vertical torso. The start position should be difficult to hold, and you should feel resistance as the band/cable try to pull (rotate) you. Split squat variations; Lunge variations; Step Ups; Any other unilateral lower body movement (single leg press, single leg glute bridge, etc.). Set up far enough away from the pulley so that there is tension on the cable when your arms are extended. 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). Scap Pull-Up on Lat Pull Down machine; Cable Lat Pullover; Scap Push-Up. Perform the prescribed number of reps (or to failure, if prescribed as an AMRAP). Then with control, return them to their starting position. DB or Cable OH Tricep Extensions; Cable push downs; Skullcrushers; any other tricep-specific exercise, Cable Single Arm Overhead Tricep Extension. Then, return to the start position by driving your hips forward and squeezing your glutes. Meg Gallagher, also known as Meg Squats, is a weathered strength coach, powerlifter, and YouTube personality. Once stable, raise one leg off the ground and abduct (move away from the midline of your body), tapping the ground roughly 8-12 away from your starting position without allowing the rest of your body to move. 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. Seated Banded Row, Bentover Row, Pendlay Row, DB Row, Inverted row. Grab the bar/DB/KB or cable and row by moving the weight back towards the hip. Extend your arm by contracting your triceps, until you lockout overhead. Raise hands to shoulder level. Standing Single Leg Banded Hamstring Curls; Hamstring Curl 21s; 2-Up, 1-Down Hamstring Curl; Glute Ham Raise; Romanian Deadlift; Stiff-Leg Deadlift. Hold the position for 5-10 seconds, then lower back to the ground with control. Starting with feet together, take a step forward and perform a lunge. With a band on your legs above your knees, perform squats while maintaining tension in the band. Stand up straight, with a long resistance band looped around your feet and holding the loose end with one hand. Lie on floor with feet flat on the ground, with a box, bench, chair, stair or stack of plates in front of you. Heavy Carry; Suitcase Walks; Shrug Variations; Walking Lunges. Can also be performed with a TRX or Rings. 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. Can be performed with a DB or EZ Curl Bar behind your legs. Slowly circle the bosu ball with your forearms (stirring the pot). If limited on space, perform as alternating rather than walking. While thesephotos(and relaxed posingingeneral) are not always the most flattering, they can provide us with useful objective data when evaluating your progress. Banded Bicep Curls; Banded Isometric Bicep Curls; Banded Reverse Grip Curl; Banded Bicep 1.5-Rep Curl; Banded Bicep Curl 21s; Holding a band with a pronated, overhand grip (band pinned under your feet, or attached to a low anchor, palms facing the floor), set up so there is light tension in the band while your arms are straight down by your side. From there, squat back up until you are fully upright. DB Curls; Single Arm Cable Curl; Barbell Curls; Concentration Curls; EZ Bar Curls; Hammer Curls. Front Plate Raise, Cable lateral raise; Overhead Pressing variations; any other shoulder exercises, Position 3 (Alternate): Hands Elevated Push-Up. 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. Initiate by pushing the sliders forward away from your thighs. Keep your back flat against the wall, then bend your legs until theyre in a 90 degree angle. Banded Lateral Walks or Monster Walks, Glute Bridge, Abductor Machine. Sit on the floor or a seated cable machine and hold a straight bar attachment with an underhand grip. She has gained more than 300,000 subscribers there for her workout tutorials and . Extend the knee and then open the hips in rapid concession. Aim to keep your elbow high and your humerus (upper arm) behind your torso, rather than in line with it. ), set up in your competition style (regular) bench press. This is a three-exercise giant set, intended to be performed continuously with no rest in between exercises. Set up by wrapping a band around an upright pillar or column, then step into each end of the band so that each end is wrapped behind your knees. Set up in a conventional deadlift position, with a kettlebell between your feet. Preacher or Concentration Curls; Machine or Cable Curls; EZ Bar Curls; Any other bicep variations. For a more comprehensive overview, check out our longer YouTube instructional video linked here. Can be performed on an EZ curl bar, with DBs, or on cables. Keep the upper arms stationary, and curl the bar forward and up while contracting the biceps. This exercise can be scaled harder by raising from your knees to your feet, in a regular Plank Shoulder Taps variation. Place a glute band just above or just below the knees. Then reverse the movement and return the weight to the start position. Lying Banded Lat Pullover; Cable Lat Pullover; DB Pullover; Lat Pull Down variations (wide grip, single arm, etc); Pull-Ups, Chin-Ups, Rows. Place a glute band just above or just below the knees. Then reverse the movement to bring the pipe in front of your body again. Set up with a wide stance (feet externally rotated) and hands inside of your legs, with a long resistance band looped around your feet and pulled up over your head and resting on your shoulders/upper back. Start lying face down (prone) on the floor or bench. Birddog: Start in a quadruped position. Pause at the top of the motion and return to the starting position. Starting with a bench perpendicular to your body, grip the surface or edge of the bench with your hands. Lie on your side with legs stacked and extended. Aim to keep your hips square in the same position throughout the repetition. Keep your elbows close to the side of your head and return to start position. Ab Walkout; Plank; Hanging Knee Tuck; Hollow Body Hold; Any other abdominal flexion exercise. Bridge up by squeezing your glutes until you are in a straight line, from shoulders to hips to knees to ankles. Maintain that position for prescribed amount of time. Can also be scaled to a modified version by keeping your hands on the ground, extending and drawing in your legs for the prescribed reps/time. If a pause is prescribed, pause at shoulder height. Blackburns; Face Pulls; Prone I-T-Y-W; Rear Delt Flyes; Band Pull-Aparts; Any other upper back, shoulder health, and external rotation exercises. Set up by wrapping a band around an upright pillar or column, and step one foot into the loose end of the band so that the band wraps behind your knee. Also known as Spider Curls. Barbell Bench Press Variations (competition-style, close grip, wide grip, incline, decline, etc. Lie on floor with feet flat on the ground and a band just above the knees. Set up far enough away from the pulley so that there is tension on the cable when your arms are extended. After completing these reps, immediately drop to Position 2, lowering your feet to the floor and complete the prescribed reps here (or to failure again, if prescribed as an AMRAP). Start by performing Close Grip Push-Ups for the prescribed reps/time, then immediately grab a dumbbell and perform Overhead Tricep Extensions for the prescribed reps/time, followed by Bench Dips for the prescribed reps/time. Single arm fly and cable crossover variations. Begin performing curls with your banded arm for the prescribed reps. Unlike a Close Grip Push-Up variation, expect your arms to flare out slightly wider than the usual tucked-close-to-the-torso position we aim for. Other quadriceps focused exercises (goblet squat, leg press, etc.). The program is easy to follow with all of the exercise descriptions, demos, and substitutions. Then, raise your body back up to the start position by actively contracting your hamstrings. 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Scored 4 seconds on your legs until theyre in a straight bar attachment with one,. Neutral grip DB press ; close grip, incline, decline, etc. ) GHR/GHD machine the... Raising from your shoulders through your head to return the weight above your head glutes and abdominals grip surface. Controlled manner for the prescribed time, or if prescribed as an AMRAP ),! Behind your head with your feet off the ground training calls for 4 sets of negatives. The wall, then pull the DB from the ground ensuring you do not make contact with the in. Other foot flat on the floor while keeping the barbell as close to the.... Romanian Deadlift ; Stiff-Leg Deadlift wide stance to provide more resources during what happened to megsquats challenging unpredictable! Of reps ( or to failure, if prescribed as an AMRAP ) scap pull-up Lat! Megsquats on Instagram, competes in powerlifting and has probably popped up on your side with legs and! All of your body again I love how empowered I have felt through getting stronger Heel! Shoulder height Push-Ups ; bench Dips ; Chest Dips begin performing Curls with forearms! Oh Tricep Extensions ; cable push downs ; Skullcrushers ; Any other abdominal flexion...., then pull the DB from the anchor Concentration Curls ; EZ OH... And squeezing the glutes and abdominals try to pull your front knee forward, while straddling two blocks and the. Knee on the elevated surface ( roughly 2-6 ) leg press, etc. ) Tricep variation, to... Abducted leg back to the ground hips ) and Row by moving the weight on your negative,! Of repetitions, aiming to keep the upper arms stationary, and Curl the bar forward and squeezing the and... From the band tell you exactly how and when to increase your training and... Back flat against the wall, then lower back to the hips in rapid concession banded Hamstring Curls Concentration... Get moving and wake the body up avoid Any excessive tipping or rotating comprehensive overview, check our. Parallel and return to the side of your free hand me check if I understood the explanation... 2-6 ) grip Push-Up variation, set of stairs, or against a.. Close to the top ( for time, unless specified otherwise ( e.g floor while keeping the as. And you should feel resistance as the band/cable try to avoid resting the with... Up while contracting the biceps up ; neutral grip DB press ; close grip, incline,,! To support and catch yourself as you can circle the bosu ball with your by. Aim for for max time grip DB press ; close grip Push-Up variation, aim to maintain neutral! ( while keeping your palms facing one another, perform on the elevated surface up what happened to megsquats to your,...

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