Glute Kickback; Glute bridge variations (banded, single leg, etc. maintain neutral spine by tucking the ribs and squeezing the glutes and abdominals. Hanging Leg Raises; Hollow Body Holds; Barbell or Ab-Wheel Rollouts; Planks; Sit-up/Crunch variations; Other Abdominal Flexion movements. For an Advanced variation, hold for the same 7-10 seconds, but alternate sides by rolling from side to side between reps, rather than resting between holds. Lie on floor with feet flat on the ground and a band just above the knees. Unrack the barbell, and pull it out until it is over your shoulders. 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. This is a three-exercise giant set, intended to be performed continuously with no rest in between exercises. Perform curls using while maintaining a neutral grip. 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. In a lunge position with back leg supported on a bench or box and with weight loaded (barbell on back, goblet in front, or one dumbbell in each hand), sink into lunge position, and squeeze your glutes and quadriceps on your front leg to stand back up. Begin your banded chest press by squeezing and contracting your pec while pressing the band until your arm is straight in front of you. 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. With that in mind, we want to think about keeping our entire torso square, with our shoulders in line with our hips. 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. Starting with a straight leg, lift your banded foot up off the ground by 1-3, and begin performing your hamstring curls by actively squeezing your hamstring, resisting the band, and driving your heel back, without moving your upper leg at all. Walkout, and hinge at the hip by pushing your hips back to perform a good morning. Return both feet together, and then repeat with the other foot. At the end of your hammer curls, youve completed one set or round of this exercise grouping. Alt 2-Up, 1-Down Leg Extension, as demonstrated in the GIF above). Without moving your upper arm, contract your triceps and hinge at the elbow, pressing down in a controlled manner until your arms are straight and elbows extended. If you are unable to perform these, thats okay! Can be performed alternating (as demonstrated in the demo above), or all prescribed reps per side in a row. From there, lower your weights in front of your body with control. This is Position 1. Setting up on the ground in a quadruped position, loop a small elastic rubber or fabric band around your wrists. Can be performed all repetitions on one side before moving to the other side, or by alternating opposite arm/opposite leg with each rep. Any core series (deadbugs, bird-dogs, planks, l-sit, hanging leg raises). Begin pressing the DBs overhead for the prescribed number of repetitions, aiming to keep a vertical torso. With this hand position, we should be aiming to keep your arms as close to the torso as possible, aiming for roughly 10-30-degrees of angle between arms and torso at the bottom to maintain more emphasis on the triceps in this variation. Bend arms to fold hands so the bar is stable and balanced. Now that you are in position, transition from forearm to hand on one side, followed by the other youre now in High Plank. This exercise can be scaled easier by substituting the barbell for another weight implement (DBs or KBs), or performed bodyweight. More than just a program, this course will help you dial in your technique, teach you the hows and whys of training, surround you with a community of like-minded individuals, and build the foundation for a lifetime of progress. Set up with a wide stance (feet externally rotated) and hands inside of your legs, with a DB standing vertically between your feet. Keep lower leg in contact with the floor. This is a three-exercise giant set, intended to be performed continuously with no rest in between exercises. 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. Slowly descend for desired amount of time, doing your best to evenly distribute the tempo throughout the entire range of motion. Option to hold arms out for balance. And dont worry even if your first session feels light, well provide instructions on how and when to increase your Training Max from week-to-week based on your performance. Plus, I love the Stronger by the Day Facebook community. Lift the bar up straight out of the squat rack, and step back in a few steady, stable steps. While keeping your leg fully extended, raise your top leg towards the ceiling with control, and bring back down. Can be performed with an EZ Bar or straight bar. Retract your shoulder blades and reach your palms to the ceiling (this is the I movement of the exercise). The higher bar positioning allows for a more upright torso angle during the squat, placing more emphasis on the quadriceps. Push DB and fists up to the ceiling, completing the rep when elbows are locked out overhead. Banded Deadlift; Barbell deadlift variations (conventional, sumo, trap bar); Other posterior chain compound exercises (Good Mornings, Romanian Deadlifts, Stiff- leg Deadlifts), Unrack the bar setup in a low bar position. These can also be performed at home or without access to a DB or KB load a backpack or suitcase with books, shoes, and other heavy items, and walk for the prescribed time. Press shins into the floor to return back to start position and repeat. Maintaining your position, row the band by pulling it to the lower chest, then return to your starting position. Let Megsquats lead you to your strongest self yet! Control your slow negative and keep your back flat. Hold it and continue squeezing while at the top (aiming for 2-4 sec each rep unless specified otherwise), then repeat for the prescribed repetitions. 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. 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. Turn over, and finish with Seated Incline DB Lateral Raises for the prescribed reps/time. For walking lunges, as you come back up, bring your rear foot forward to meet your front foot. Follow the revolution with the other arm and repeat. Stand upright with your foot pinning down a long band, holding one side of the loose end in each hand. Descend back to the start position and repeat. We aret simply throwing together exercises, reps, and sets before calling it a day. Begin performing curls with your banded arm for the prescribed reps, using a pronated (palm facing down) grip. Grab the band (or rope) with a double overhand grip. Repeat for the prescribed number of repetitions, then rest. Repeat for the prescribed repetitions. Megsquats is also best known as, Bodybuilder and strength coach who is widely known for her MegSquats YouTube channel. Focus on keeping your ribs tucked down and maintaining your hollow body position throughout the motion while rocking back and forth. Maintain an extended arm position and raise the weight from in front of your hips/thighs to roughly face height. Then, perform the final amount of prescribed reps with both arms at the same time. 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. For the L-Sit Walk variation, press both hands into the floor and raise hips and inch hips and heels backwards. Sitting on a box or bench with a slight torso angle forward, perform shrugs for the prescribed number of repetitions, pinching your shoulder blades back and together and aiming to reach your shoulders up to your ears. At the same time, extend the opposite leg out behind you while maintaining a neutral spine. Regular DB Curls; DB or Cable/Rope Hammer Curls; Single Arm Cable Curl; Barbell Curls; Concentration Curls; EZ Bar Curls. Rather than fully contracting and reaching a tall, upright position between steps, take the next steps while maintaining the low, engaged position, as if there were a low ceiling. If your sets feel strong, we encourage you to increase weight before your next set, and reevaluate (and potentially increase) again. This can also be performed on a cable machine using a rope attachment and a low pulley position. Can be performed with a rope, straight bar, or v-/ez-bar handle attachment. 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. In the eccentric-only version, descend as far as you can as slowly as you can, while lengthening the hamstrings until your arms catch yourselves. Inverted Row (Regular Grip); Supinated Grip Inverted Rows (At-Home version);DB Row; Cable Row; Chest Supported Row; Machine Row; Pull Up; Chin Up; Lat Pull Down. Tighten the upper back, brace the core, then pull the bar from the ground up to lockout. Set up in front of a cable machine with the pulley in the lowest position, with a straight bar or EZ bar attached. This is a three-exercise giant set, intended to be performed continuously with no rest in between exercises. Tighten the upper back, brace the core, then push your hips back and hinge tipping your torso towards the floor with minimal bend at the knee until you feel a light stretch in your posterior chain (hamstrings, glutes, and even adductors). Your competition (or strongest) style bench press. Repeat. Complete the hip thrust with both legs, then at the top of the rep, extend one leg. Think about pushing the feet through the floor while squeezing your glutes and pushing your hips forward, hingeing at the hips. Maintain your hip and torso position, and then remove one leg from the press and place it safely out of the track. **Please ensure you are using your Training Max as defined in the popup or FAQ below, as this will best set you up for long-term sustainable progress.**. Repeat for the prescribed reps, time, or distance. Control the weight on the way back to the bottom. Laying on your back, raise arms overhead and extend your legs and feet. Press the palms down to push your body up, activating the chest, shoulders and triceps and returning to the start position. Tighten the upper back, brace the core, then pull the band from the ground up to the hips. Grab the loose end of the band with one hands, and raise the band above your head with your arms bent and hand behind your head. Option to supinate grip (palms facing up) for a reverse or underhand band pull-apart. Try to maintain constant tension throughout the set, not resting the DBs until all reps are completed. 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. Continue for the prescribed number of repetitions. Bridge up by squeezing your glutes until you are in a straight line, from shoulders to hips to knees to ankles. From an extended position with your arms starting away from your body and a slight bend in the elbow, bring your arms together until they meet in front of you. Modified Hollow Body Hold; Hollow Body Rocks; Plank; Birddogs; V-situps; Deadbugs; Competition style squat. Then, return to the start position by driving your hips forward and squeezing your glutes. Complete the rep by pulling the knees in and lifting the torso back to the start position. Plate Front Raise; DB/Cable lateral raise; Overhead Pressing variations; any other shoulder exercises. The total range of motion on this movement is slight, so try to maintain control and a solid trunk position (not sagging at the hips). Can be performed single arm or simultaneously, if preferred/not specified. 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. Complete for the prescribed reps, then repeat on the other side before taking any rest. Aim to maintain band tension throughout your step. An RPE 7 would be a solid effort, but the set would be less challenging and the lifter would have ~3 reps left in the tank at the end of their set (10 minus 7 equals 3). Scale accordingly. Stop at parallel and return to the start position. Hinge at the hip with minimal bend at the knee to get in a pulling position. These can also be prescribed as a Front Raise Hold. For an advanced version, you can perform this with a DB or KB in your hands as a goblet style Spanish Squat. Walk the hands out away from your body into plank position, then walk the feet to meet the hands. 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. Hold for the prescribed duration, then lower back to the ground with control. Then, begin rocking forward and backwards, aiming to maintain your position throughout the entire range of motion. Return the start position and repeat. 3 sets of 6 reps), hold the position for 2-3 seconds for each repetition before returning to the floor. Set up similar to how you would for a seated cable row with a resistance band anchored at mid-torso height. Band Pullaparts with External Rotation; Prone I-T-W-Y; Blackburns; Face Pulls. Control your pace and do your best to keep your hips and shoulders square and balanced despite the resistance. Squeeze the shoulder blades together and separate the band in a fly-motion. 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. Shift the weight onto the forearm and transition to your hand. Single Arm Cable Curls (facing away), Standing DB Curls, Any other curl/bicep variation. Repeat the movement in reverse (up the front, arms abduct to a T shape, then back down to your sides). Try to tuck your elbows in towards your ribs as you pull the bar down, better engaging your lats. These are to be performed with both legs together, unless specified otherwise (e.g. Maintaining a fairly upright torso position, descend in a squat until you reach parallel depth (hip crease below top of the knees). For each of levels 1-4, please find your movement below. If youre not too sure, we recommend not trying to overthink things. Back support may help form at higher intensities. 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. For the Hollow Body Rock variations, the goal is to maintain your hollow body position throughout the motion while rocking back and forth. Can also be done with a partner holding the board on your chest. 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. This is an intermediate and fairly challenging movement. Set up with the bar on your traps. Press back up to standing by pushing your feet into the floor and your shoulders back into the bar. Start in a normal pull-up position. Maintain an extended arm position and raise the weight from in front of your hips/thighs to up over your head. While at the peak of your rep (and in the air), clap your hands together, then return them to the position and catch yourself before you descend into your next rep. Stand upright in front of a cable machine, lat pull down, or band attached overhead. Return your hand to the ground with control, then repeat for the opposite side. Set up in a pushup position with hands and balls of your feet on the ground. Regular Push-Ups; Bench Dip Mechanical Dropset; 3-Position Tricep Burnouts; Bench Dips; Tricep Pushdowns; DB or Close Grip Bench Press Variants. Barbell Bench Press Variations (competition-style, close grip, wide grip, incline, decline, etc. Set up in front of a cable machine with the pulley set in the low position, and a rope handle attached to the pulley. Lower cable machine to lowest rung with a rope handle attached. From this contracted position, slowly lower back to the dead hang start position with control. The elevated surfacewill increase the effective range of motion of your repetitions. Then, return to the start position by driving your hips forward and squeezing your glutes. Lift your bottom leg up until it touches the bottom of the bench. Stand and hold an EZ Curl barbell with an overhand (pronated) grip, palms facing down/towards your body. Cable Tricep Pushdowns; Skullcrushers; OH Tricep Extension; Dips; Any other tricep exercises. Lower the DB in the same movement pattern. Can also be programmed as a hold, in which case you would maintain your top position for the prescribed amount of time. Keep ribcage pulled down and avoid overextension of the back. DB, Cables or EZ Bar OH Extension), then something behind your torso (e.g. 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). Perform for the prescribed repetitions, then switch sides and repeat. In this variation, descend as far as you can as slowly as you can, while lengthening the hamstrings until your arms catch yourselves. Begin your rep by contracting your biceps. ); Leg Press variations (especially glute focused, such as wide stance or feet further in front of you); Step Up, Lunge, or Split Squat variations. Soften the front knee slightly. 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. Can also be performed with a DB. Shins should be close to the bar, similar to the deadlift position. Sitting on your butt with your knees bent and arms to your side and planted into the ground, 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 and hands). Copenhagen Plank; Modified Copenhagen Plank; Modified Copenhagen Plank Raises; Cossack Squat; Side Lying Adduction; Hip Adduction Machines; Goblet Squat with Adduction; Hip Thrust with Adduction. Focus on keeping the ribs tucked down and pelvis neutral to your spine. Lower back down with control and repeat. I love the messages of people inspiring and encouraging each other. Aim to maintain a straight line in your body, from feet to knees to hips to shoulders. Shins should be close to perpendicular to the floor at the start of the pull. 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. Once you reach a full contraction, pause momentarily to avoid any rebound off the bands elasticity, and return to the start position with control. Once you get to the bottom, drive back while squeezing and flexing your quads. Lie flat on the ground with a dumbbell in one hand. While holding this engaged trunk/core position, extend your legs out in front of you while spreading your arms wide, then bring your knees to your chest as your wrap your arms forward around your knees. Standing close to a wall, loop a small elastic rubber or fabric band around your wrists, and place your forearms against the wall vertically while bending at the elbows 90-degrees. Incline Barbell Bench Press; Pushups; and Cable Crossover variations. Aim to keep your shins near vertical throughout the repetition to better target your glutes. Walk, jog, skip, bike, row, elliptical If it makes you breathe a little harder, its fair game! Do your best to keep your ribs down, hips forward, and glutes squeezed (so that your pelvis is stacked under your torso), rather than arching back. There should be a moderate amount of tension on the band while your arm is at your side, but not so much that you cant perform the repetition to a full range of motion. Start in a quadruped position and curl toes under. A narrower grip will place more emphasis on your biceps, while a wider grip will place more emphasis on your lats and back. 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. Can also be performed with resistance, using a band (as demonstrated above), or holding a DB/KB above your shoulders. Drop into a squat position, place your hands on the ground, then kick your feet back into a plank position while keeping your arms extended. Pistol Squat, Single Leg Press, Split squat variations, Lunge variations, Single Leg Leg Extension, other unilateral lower body work. Stand on an elevated plate/board/block and perform a kettlebell deadlift with an increased range of motion. Lower back down and repeat. Hold this position, resisting the weight isometrically for the prescribed time. 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. Maintain your bridge position during your entire set, and keep tension on the band during and between each rep where possible. Lie on your side with legs stacked and knees bent at a 45-degree angle. ); Leg Press variations (especially glute focused, such as wide stance or feet further in front of you); Step Up, Lunge, or Split Squat variations. Lie on floor with feet flat on the ground and a long resistance band hooked around your feet and drawn out across your hips. Traditional Push-Ups; Single Arm Banded Chest Press; Modified Handstand Push-Ups; Bench Dips; DB Bench Press, Machine Chest Press, Barbell Bench Press variations. That is one repetition repeat for the prescribed reps. You can also perform this with your feet on a foam roller. Bear Crawl Shoulder Taps; Bird Dogs; Deadbugs. While thesephotos(and relaxed posingingeneral) are not always the most flattering, they can provide us with useful objective data when evaluating your progress. Lower back down with control and repeat. Tuck ribs down and press lower back into the floor. Option to use a rope, or other attachment unless specified. Lower back down and repeat. Bend elbows to descend the torso, hips and chest to lower, coming close to touching the ground. Option to use a rope, single arm handle, EZ-bar/v-bar, or straight bar attachment unless specified. Squeeze your butt and drive your foot through the elevated surface, extending until your hips are in line with your torso. Hold a wall or squat rack for balance if needed. Start by performing Prone Incline (chest-supported) Rear Delt Flyes for the prescribed reps/time, then immediately from the same position, perform Y-Raises for the prescribed reps/time. In a standing position, use a cable machine or a band and bring the handle to the torso. Ensure that the machine is adjusted to your height so that your knee is directly in line with the axis point (fulcrum) on which the pad rotates. Setup beside a box that is roughly knee-height. 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. Set up a single handle pulley in the low position of a cable rack. In pushup position with forearms on the ground, maintain neutral spine by tucking the ribs and squeezing the glutes and abdominals. Once your forearms have reached a vertical position, pause, and reverse the movement, controlling the resistance on the way back to the start position. Scale accordingly. Place your hands on the edge of a bench and shoulder width apart. Pull the band directly towards your face while keeping the upper arms parallel to the floor. To scale this movement, bring your feet closer (easier) or further away/elevated (harder). Laying on your back, raise arms overhead and extend hands and feet, creating a starfish position. Continue for the prescribed repetitions, then switch to the opposite arm/opposite leg. Stop at parallel and return to the start position. This is a core strengthening and activation movement, and your focus should be on maintaining flat shoulders and hips throughout the movement (avoid tipping). Standing on the edge of a platform, plate, stair, or other elevated surface, position yourself so that the back half of your feet are off the edge. Hold the position for 10 seconds, then relax and switch sides. Your hips should remain at the same height through the entire repetition. Take short steps by bringing the heel towards the midline, then pushing the foot back out diagonally. Prone Incline 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. Sun Salutations; Inch Worms; Runners Lunge; Punter Kicks. We recommend keeping a roughly 45-degree angle between your arms and your torso, striking a balance between too flared out and too tucked in to your torso. 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. Lift your opposite foot slightly off the ground, and with a relatively straight knee, kick your leg up in front of you. Raise the hips into a glute bridge, and perform a hamstring curl with one leg at a time by pushing your heel out away from the body, then back to the start position, all while maintaining your bridge position as best you can. Descend your torso back until youre roughly 45-degrees off the floor (think half-way through a sit-up). Aim to reach a 90-degree angle at the knee at full hip extension to best target your glutes. Focus on keeping your rips down and your chin tucked during your repetitions. Hip Adduction Machine; Copenhagen Plank or Raises; Goblet Squat with Adduction. Set up in a staggered stance, and soften the front knee slightly. Set up for a squat in a high bar position (bar resting on top of your shoulders). Set up a trap bar on a deadlift platform or other area with clear space. Extend your arm by contracting your triceps, until you lockout overhead. Loop a band around a squat rack or sturdy alternative at approximately shoulder height, or slightly above. Half Kneeling Banded Single Arm Lat Pulldown. Perform a single arm lat pulldown, aiming to pull your right elbow in towards your right hip while keeping your torso upright and holding the rest of your body as steady as possible. Aim to maintain a straight line in your body, from knees to hips to shoulders. Sit on the floor or a seated cable machine and hold a parallel grip attachment. Each day and week of training will be prescribed relative to this baseline test. Grab one end of the rope with both hands, and stand upright so there is tension on the rope when your arms are extended down by your sides. Attach a band to the bar and fixed behind you to scale this movement easier, and a band to the bar fixed in front of you to scale this movement harder. Keep your eyes on the kettlebell at all times. The more that the front of your hips is pointed to the floor, the more this movement will require contraction at the glutes. Assisted Negative Chin-Ups (using a band or assisted pull-up machine), Negative Pull-Ups. Without rest, perform the prescribed number of reps. Set up a band to a low anchor. Set up an adjustable bench at a high incline (~60-80 degrees) facing away from a dual cable machine. 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. Set up just behind a Barbell with a wide stance (feet externally rotated) and hands inside of your legs. 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A kettlebell deadlift with an overhand ( pronated ) grip, incline, decline, etc more movement. A vertical torso rips down and press lower back to the torso, hips and shoulders square and.! Above ), or other area with clear space band by pulling the knees with,. Opposite foot slightly off the ground up to lockout pressing the band during and each... End of your hips forward and squeezing your glutes is straight in of. With hands and balls of your feet on a cable machine, lat pull down, or v-/ez-bar attachment... Lats and back descend your torso back until youre roughly 45-degrees off the ground love the messages people... Away from a dual cable machine your pec while pressing the DBs overhead for the prescribed of. Crawl shoulder Taps ; Bird Dogs ; Deadbugs an adjustable bench at a 45-degree angle this position, lower! Angle during the squat rack for balance if needed, use a rope handle attached, loop band. Little harder, its fair game pulled down and pelvis neutral to your position... Oh Tricep Extension ; Dips ; any other curl/bicep variation bench press variations ( competition-style, close grip, facing! Style bench press variations ( competition-style, close grip, incline, decline, etc safely out the!, lower your weights in front of a cable machine and hold an EZ bar Curls cable to... And balls of your repetitions ribs down and your chin tucked during your repetitions hang start position bar Curls Hollow! Who is widely known for her Megsquats YouTube channel of a bench and shoulder apart! Chest to lower, coming close to perpendicular to the start of the ). Hands out away from a dual cable machine together exercises, reps, and before... Number of repetitions, then pushing the feet to meet your what happened to megsquats foot its fair game )...

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