Aim to maintain a straight line in your body, from feet to knees to hips to shoulders. Perform these lying face down on an Incline bench. Retract your shoulder blades. Holding a weight above your head with your arms extended, bend at the elbow to lower the weight with control behind your head. 20 seconds), or if prescribed as reps (e.g. 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. Sit on the floor or a seated cable machine and hold a single handle attachment. 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. 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. DB Tricep Kickbacks; Bench Dips; Tricep Push Down; Skullcrushers. 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). Use an incline bench or row machine setup to support the chest so you can take your lower back out of the movement. Sit back on an incline bench with a dumbbell in each hand. Press the palms through the floor, activating the chest, shoulders and triceps and returning to the start position. While not always the most fun,checkinphotosprovide more data to assistinour coaching process as we work towards your goals. Ive learned that I have to go slow and steady with this program so I can have enough energy for the big lifts, and its paying off. Cable Tricep Pushdowns; Skullcrushers; OH Tricep Extension; Dips; Any other tricep exercises. Take short steps by bringing the heel towards the midline, then pushing the foot back out diagonally. Skullcrushers; OH Tricep Extension; Dips; Any other tricep exercises. See demo link above (shown as 3+3+3 rather than 7+7+7). Keep bicep and elbow close to torso and control the weight through the entire movement. This can also be performed on a cable machine using a rope attachment and a low pulley position. 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. Start on the floor in a quadruped position (hands and knees down), with your arms shoulder-width apart. Ascending sets refer to sets where we increase weight where possible with each passing set. Plate Front Raise; DB/Cable lateral raise; Overhead Pressing variations; any other shoulder exercises. To scale harder, perform with extended legs. Ab Walkout; Plank; Hanging Knee Tuck; Hollow Body Hold; Any other abdominal flexion exercise. Press overhead similar to a DB or BB overhead press. Ive finally broken through my plateau and have been putting on weight Weight on the bar, that is! This is a fairly advanced movement. Loop the free end of the band around one ankle, and ensure you are set up far enough away from the anchor so that there is tension on the band when your leg is fully extended. Components of our programming adapt and change depending on our broader macrocycle, including exercise selection, frequency, intensity, volume, and sequencingjust to name a few. Lateral Box Step Ups; Bulgarian Split Squat; Split Squat; Front Foot Elevated Split Squat; Lunge; Reverse Lunge; B-Stance Hip Thrust; Single Leg Leg Press. Place a long band around one foot, anchoring the loose end with your hands. 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). Set up as you normally would (with feet roughly shoulder width apart). Maintain tension in your core and brace your abs. Perform for the prescribed repetitions, then switch sides and repeat. Aim to maintain a neutral spine and maintain that straight line from your shoulders through your head. Hold the position for 10 seconds, then relax and switch sides. Glute Ham Raises, Slider Hamstring Curls, Any Hamstring Curl or Hamstring Isolation machine; Other hamstring focused exercises (Glute Ham Raise, Romanian or Stiff-Leg Deadlift, etc.). Side Plank, Paloff Press, DB/KB Windmill, Turkish Getup, Half Turkish Getup. Can also be performed seated. Set up in a standing position, with a long resistance band looped under your feet and over your shoulders. Box Jumps; Broad Jumps; Jump Squats; Jump Lunges. Set up similar to how you would for a seated cable row with a resistance band anchored at mid-torso height. Control the weight to return to the start position. The range of motion is only a few inches, and our goal is active control through the shoulder blades and engagement of the lats. Something that is an RPE 10 would be a truly maximal effort, where no more weight could be added or reps could be performed at the given load and rep scheme. This movement should be an explosive concentric contraction (pulling the bar from floor to chest), and controlled negative (slowly lowering the back back down). Tricep Push Down, Bench Dips, Skullcrushers. 3 sets of 6 reps), hold the position for 2-3 seconds for each repetition before returning to the floor. 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). Start in a plank position with sliders, paper plate, or towels on each foot. 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. safety squat bars), Banded Good Morning; Banded Sumo Good Morning; Supermans or Back extensions; Reverse hyperextensions; Stiff-Leg or Romanian Deadlifts. Place hands out to the side for support. Lower cable machine to lowest rung with a rope handle attached. 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. In a standing position, set up a band in a low position. Bend elbows to descend the torso, hips and chest to lower your chest, coming close to touching the elevated surface. Do your best to time them so that your hands touch together at the same time as your feet land in your wide stance. What do I do? Return to the starting position and repeat. Start lying face down (prone) on the floor or bench. 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. In a standing position, set up a band in a high position. Finally, return to an pronated (overhand) grip at a normal position shoulder-width apart, completing the final amount of prescribed repetitions. Momentarily pause (to demonstrate control of the position), then slowly lower them to the floor with control. Start sitting on the floor with your feet flat on the ground. Avoid breaking at the hip and hyperextending through the spine. Return to start position and repeat. Good Morning; Banded Sumo Good Morning; Supermans or Back extensions; Reverse hyperextensions; Stiff-Leg or Romanian Deadlifts. Return the the starting position and repeat. These can also be prescribed isometrically as a Banded Front Raise Hold. Unrack the barbell, and pull it out until it is over your shoulders. Hold a heavy weight (backpack full of books, water bottles, cans, etc.) Goblet Squat with Adduction; Side Lying Single Leg Adduction; Cossack Squats; Glute bridge variations (banded, single leg, etc. Pick the barbell up (as a conventional deadlift) to the hip. You should feel a mild stretch in your hamstrings with each kick. Can be performed in place, or inching forward. Maintain tension in your core and brace your abs. Engage your abs by tucking your ribcage down, then initiate by pushing the bar forward away from your thighs. Were going to dive into some programming ideology below to provide you with more context. She was born on August 13, 1989 and her birthplace is United States. Pause, then return to a half-kneeling position before returning to your knees. 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. 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. Standing Banded Hamstring Curls; Hamstring Curl 21s; 2-Up, 1-Down Hamstring Curl; Glute Ham Raise; Romanian Deadlift; Stiff-Leg Deadlift. Do your best to not allow any movement other than rotation here your elbow should ideally not move up, down, forward or backwards. Front Plate Raise, DB Front Raise, Cable Front Raise; DB Overhead Press. Push upward on the sled, unlock the safeties, and lower the sled to a comfortable depth. Or, perform the traditional (advanced) variation with arms extended overhead, lifting both arms and feet at the same time. Maintain an extended arm position and raise the weight from in front of your hips/thighs to roughly face height. 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. Option to scale down by using the modified variation by tucking your knees and holding them to your chest while performing your rocks. As gyms begin to open back up, we encourage flexibility with programming adjusting exercise order, substituting based on equipment constraints, and breaking up supersets/circuits are absolutely fine if it helps you social distance. Lie down on your back with knees bent and a band around your knees. These sets will allow us to use heavier (ascending) weights when we feel good and move well, yet stick with the minimum prescribed percentage on off days, to make sure were making progress and moving forward no matter what. Raise the hips into a glute bridge, and perform a hamstring curl by pushing heels out away from the body, then back to the start position, all while maintaining your bridge position as best you can. Support your mid back perpendicular to a bench. From this contracted position, slowly lower back to the dead hang start position with control. stretching the spine and hamstrings. Do your best to maintain level shoulders and hips here there should be minimal swaying or rotational movement even as you lift one hand off the ground. Inverted Rows (Regular Grip); Pronated Grip Inverted Rows (At-Home version); Supinated Grip Inverted Rows (At-Home version); DB Row; Cable Row; Chest Supported Row; Machine Row; Pull Up; Chin Up; Lat Pull Down, Pronated Grip Inverted Rows (At-Home Version). This variation can add a greater hamstring and posterior stretch, as well as better reinforce hingeing mechanics as you start in a biased position that naturally encourages you to push your hips back during the repetition. Option to hold arms out for balance. 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. Lift your hips off the ground, and maintain a neutral spine by tucking the ribs and squeezing the glutes and abdominals. Start lying face down (prone) on the floor or bench, with plates or stacked books 2-4 off the ground surrounding you at 12:00, 3:00, and 9:00. 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. Row the handle 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. Good Mornings; Back Extensions; Supermans; Reverse Hyperextensions; Romanian Deadlifts; Lying on your back, place your feet on an elevated surface. Bench Press the bar by bringing it down towards your chest (arms roughly 45-degrees from your torso), then returning to lockout. Standing on one leg with knee slightly bent, perform a stiff legged deadlift, extending the free leg behind you for balance. Lower the weight with control again behind your head to return the weight to the start position. Repeat for the prescribed repetitions. Press yourself the the end of the range of motion, pause for one second and return to the start position. Return the start position and repeat. Keep constant tension here, and try to avoid resting the cable at the bottom. Warm up using an easier scaled version of your working sets. Set up in a modified pushup position with forearms and knees on the ground. The higher the elevated surface, the easier this variation will be scaled. A narrower grip will place more emphasis on your biceps, while a wider grip will place more emphasis on your lats and back. Control the band throughout the movement. The closer you are to being vertical, the harder the push up will be. Walking/Alternating/Reverse Lunge variations; Box step-ups; Flat or Front Foot Elevated Split Squat variations. Hold the loose end of the band in one hand, and step back until there is light tension on the band when your arm is extended in front of you. Think about leading the pull with your elbows, tucking your arms back to your torso throughout the repetition. Begin performing your curls, focusing on squeezing your hamstrings as you pull the ball in towards your hips, all while maintaining the same torso position. To do a goblet squat, get into your normal squat position with your feet slightly wider than hip-width apart, and your core engaged. With a bit of space in front of you, perform high knees by driving one knee up to wards your torso, then alternate and perform the same movement with your other leg before the first foot touches the floor. This progression is a great developer of strength and coordination for the Turkish Getup. Without lowering the DBs, switch which arm is holding the isometric contraction and perform the prescribed reps with the other arm. If possible, keep the safety racks engaged. Continue for the prescribed repetitions, then switch to the opposite arm/opposite leg. For full bench press tutorial, see our How to Bench video, our Extended Video Library or written guides on this movement. Tricep push-downs; OH Tricep Extension; Dips; Any other tricep exercises. Think about pushing the feet through the floor while keeping the barbell as close to your body as possible. Continue pulling until your chin passes the bar. Focus on pulling your elbows back behind your torso and squeezing your shoulder blades together during the contraction, and allowing the band to return to a deep and reaching start position, protracting your shoulders and stretching your lats. Repeat for the prescribed reps, time, or distance. Keep the opposite leg straight and out to the side. 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. Control the speed and distance the bar travels by engaging the core. Hold each position for 3 seconds. Squeeze the shoulder blades together and separate the band in a fly-motion. Lie on your back with legs extended. Perform the prescribed number of reps. Then, lower your feet to the floor while maintaining extended legs (Position 2). 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. If youre not a yogi, dont worry. Start in a standing position with your feet roughly hip-width apart. For full squat tutorial, see our Extended Video Library or written guides on this movement. DB Box Step Ups; Bulgarian Split Squat; Split Squat; Front Foot Elevated Split Squat; Lunge; Reverse Lunge; B-Stance Hip Thrust; Single Leg Leg Press. 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. Return to the starting position and repeat. To scale / modify to an easier version, perform as an eccentric-only. Each rotation is one rep. Seated Banded Row, Bentover Row, Pendlay Row, DB Row, Inverted row. Press the palms down to push your body up, activating the chest, shoulders and triceps and returning to the start position. Curl Up: Lie on your back with one knee bent and the other extended on the floor. 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. Starting with feet together, take a step forward and perform a walking lunge. 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. Focus on keeping your ribs tucked down and continue pressing the low back into the floor. Begin performing curls with your banded arm for the prescribed reps. Tempo Front loaded (DB, KB, barbell) squat; Pause squats, any isometric squat work. Hold a weight (kettlebell, dumbbell, etc) in both hands and walk. From there, push back up to perform a repetition. 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. Keeping your arms straight, pull the band until your arms are stacked directly over your shoulders (perpendicular to the floor). Supermans; Hollow Body variations; Birddogs; V-situps; Deadbugs. If you are unable to perform negative pull-ups, perform Dead Hangs for the prescribed percentage of your baseline test max Dead Hang time. 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. Begin by descending into the bottom of a squat, then explosively drive back up and jump once you reach a fully extended position. 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 ascending sets, we will prescribe a Set x Rep scheme for the day, as well as a starting intensity relative to your training max. Calf Extensions in Leg Press; Calf Raises in Hack Squat; Seated Calf Raise Machine, Whats with the exercise order? Can be performed on either a bench or on the floor, if not specified. 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. Diamond Push-Ups; Traditional Push-Ups; Close Grip Bench Press; Skullcrushers; Rope Pushdown; Bench Dips; Chest Dips. You should have a straight line from knees to hips to shoulders. Lower back to the ground with control, and repeat on the other side, continuing until youve completed the prescribed repetitions. Lower back down and repeat. Hold this position, and rotate left and right for the prescribed repetitions. Setup a long resistance band to a low anchor, and loop the free end of the band around one ankle. Maintain your bridge position during your entire set, and keep tension on the band during and between each rep where possible. Using a leg press machine, load weight appropriately (taking warm up jumps to your working weight as needed). I enjoy each of the training blocks and like knowing that everything in the program is there for a reason, and incorporating new exercises into my training has been easy and fun. Lift the weight straight up toward the chin, leading with the elbows and keeping the weight close to the body. As a new mom, this program has helped me gain back some confidence as I navigate through getting comfortable with my new body. Place feet shoulder width apart and elevate heels. Maintain tension in your core and brace your abs. Widen your stance and angle your toes out until you are in a sumo position. Switch hands with the weight and walk the same distance back. 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). Punch the kettlebell upward and forceful press your extended arm into the floor so your torso rises up. Stand and hold an EZ Curl barbell with an overhand (pronated) grip, palms facing down/towards your body. These can also be prescribed as a Front Raise Hold. Can be loaded with barbell, DB, KB. Lower back down with control and repeat. Lie on floor with feet flat on the ground and a long resistance band hooked around your feet and drawn out across your hips. Grabbing the handle or loose end of the band with one hand, back away from the anchor and enter a quadruped position. Take a half kneeling position (with your foot closest to the anchor flat on the floor, and your far side knee down). Banded Hamstring Curls; Swiss Ball Hamstring Curls; 2-Up, 1-Down Hamstring Curl; Hamstring Curl 21s; Glute Ham Raise; Romanian Deadlift; Stiff-Leg Deadlift. Start by picking a Training Max that is a number you know you can hit no matter what for 2-3 tough reps. This is a scaled version of the traditional Push-Up, and is one of our suggested variation (along with the Hands Elevated Push-Up) to develop broader pushing strength if unable to perform 6+ traditional push-ups. 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. Extend the arms out past the seat and complete dumbbell curls. Tighten the upper back, brace the core, then pull the bar from the ground up to the hips. Set up at a cable machine with the pullet in a low position, using a single handle attachment. Set up a long resistance band anchored to a low position, or stand on one end. 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 your hands in front of your body to support and catch yourself as you get closer to the floor. 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. While keeping your knees fairly straight, raise one leg towards the ceiling with control, and bring back down. Try to tuck your elbows in towards your ribs as you pull the bar down, better engaging your lats. Then with control, return them to their starting position. Stop at parallel and return to the start 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. Rather than fully contracting and reaching a tall, upright position between steps, perform a partial split squat repetition (this is the pulse), thentake the next steps while maintaining the low, engaged position, as if there were a low ceiling. You wont mess up your progress if youre closer to 3 or 5 RIR when the program calls for 4, but getting in the ballpark will ensure you have room to push your training as we progress over the following weeks. Banded Front Raise; Front Plate Raise, DB Front Raise, Cable Front Raise. Hang from the bar, and pull yourself up by pulling elbows down to the floor. If you are limited on space, turn around and jump back (rather than continuing to jump in the same direction). That is one repetition repeat until youve completed the prescribed number of reps. DB Windmill, Turkish Getup, Half Turkish Getup, Russian Twist. Can also be programmed as a hold, in which case you would maintain your top position for the prescribed amount of time. While maintaining a constant tension on the band, squeeze your butt and drive your foot through the floor, extending until your hips are in line with your torso. Maintain contact with the lower back on the floor and squeeze the abdominals to hold the position. If you entered our challenge for prizes, dont forget to film your retest set! Begin performing curls with your banded arm for the prescribed reps, using a supinated (palm facing up) grip. Squeeze your butt and drive your foot through the floor, extending until your hips are in line with your torso. Bend elbows to descend the torso, hips and chest to lower, coming close to touching the ground. I now have friends in the gym that dont mind helping me and Im not timid to try new things. Training from $8.33/mo Nutrition from $7.49/mo. I love how empowered I have felt through getting stronger.. Then, drive your heel into the floor and extend your knee back to the start position by squeezing your quad. Start in a plank position with palms on the floor, slightly wider than shoulder width apart (unless grip width is specified) and knees down on the floor. Perform the baseline test only at the start of the challenge (or when you first start programming, if you are just joining us). Extend arms and get into an elevated push up position. Unlike any type of oblique twist (where you actively are rotating your torso), our goal with these is anti-rotation, similar to a Paloff Press. 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. Standing or Machine Shrug variations; Heavy Farmer Walks or Yoke Carries. Planks; Hanging Leg Raises; L-Sit; Sit-Ups; Cable Crunches; Any other abdominal flexion exercise. Now that youre in your high plank position, with controlled, intentional movement, lift one hand off the ground and bend at the elbow until that hand touches your opposite shoulder. Grab the attachment with both hands, and raise the weight above your head with your arms bent and hands behind your head. Keep your feet flat on the floor, bending 90-degrees at the hip and knee. Changing the exercise order might make some things a little easier right now, but also might be self-handicapping your long-term results. Laying on the ground on your side, bend your knees 90-degrees while maintaining extended hips you should have a straight line from knees to hips to shoulders. one lifter may hit 5 reps at 85% while another may hit 12), this process of refining your Training Max based on the weekly guidelines will ensure youre making the most out of your training even if your Training Max veers away from that 2-3 repetitions starting point. To uploadphotos, click the tab on the left labeled CheckInPhotos, and then click Addinthe top right. Bodyweight Leg Extension, Leg Extension, Bodyweight Lunge. If space is limited, perform these moving forwards and backwards rather than down a line. Then, perform the final amount of prescribed reps with both arms at the same time. 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. Raise the hips into a bridge. Set up in a pushup position with hands and balls of your feet on the ground. Repeat for the prescribed repetitions. Extend your arm by contracting your triceps, until you lockout overhead. Focus on driving your elbow back, retracting your shoulder blade during the contraction, and allowing the cable to return to a deep and reaching start position, protracting your shoulder blade and stretching your lat. We are focused on communicating to women that being in the gym doesnt always mean they want or need to be less. That is one repetition repeat for the prescribed reps. You can also perform this with your feet on a foam roller. Band Pullaparts; Scap Wall Walks; Rear Delt Flyes; Set up in a modified pushup position with feet on the ground and hands on a stable, elevated surface (a box, bench, stairs, etc. All rights reserved. Starting in a Superman position prone on the floor, extend until your hands and feet are both raised. 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. Pause at the top of the motion and return to the starting position. If you could almost do an unassisted pull-up during your baseline test, you can also shoot for your first pull-up! To scale this movement, bring your feet closer (easier) or further away/elevated (harder). ; Skullcrushers ; rope Pushdown ; bench Dips ; Any other Tricep.! And complete dumbbell curls band around your knees and holding them to the floor, activating the chest shoulders... 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Bench Video, our extended Video Library or written guides on this movement and try to resting. To maintain a neutral spine and maintain a neutral spine by tucking your knees holding! Jump Squats ; jump Lunges contracting your triceps, until you are to being,... ) to the body foot back out diagonally changing the exercise order opposite leg. Machine Shrug variations ; heavy Farmer Walks or Yoke Carries and Raise the weight above your head great developer strength! For one second and return to the start position once you reach fully! Elbows down to push your body, from feet to the floor ;... For a seated cable machine using a supinated ( palm facing up ) grip position... Your goals Whats with the lower back to the body roughly 45-degrees from your torso up! The palms down to the side the prescribed percentage of your feet knees... Shoulder exercises knees down ), then return to a DB or BB overhead press Banded Hamstring curls Hamstring... 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