# Strength Train with Val

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- [Home](https://strengthtrainwithval.com/): Strength coaching for women 35+, with a focus on training through perimenopause. Build real strength and confidence, without yo-yo diets. Book a free strategy call.
- [About Val](https://strengthtrainwithval.com/about/): Meet Val From postpartum & insecureto IFBB Bikini Pro. Ten years of doing this myself, and now I coach others through it. My story From 1-year postpartum & insecure to IFBB Bikini Pro & coach to 200+ clients. In 2016 I stepped on stage for the first time, postpartum, unsure of myself, with no clue
- [User Videos](https://strengthtrainwithval.com/user-videos/): 293 videos found Wide Stance Leg Press – adductor & glute bias Glutes,Quads,Training Library 00:21 Wide Stance Leg Press Quads,Training Library What is Tempo Strength Squad,Training Tips What is RIR Strength Squad,Training Tips What is Failure? Strength Squad,Training Tips 07:18 Warm Up Sets Strength Squad,Training Library,Training Tips Walking Lunges Glutes,Quads,Training Library 00:32 Upper Back Pull
- [In-Person Training](https://strengthtrainwithval.com/personal-training/): Local · In person Real-time coaching.Real results. One-on-one sessions in the gym: hands-on form work, accountability, and programming that adapts as you grow. Personal Training Crossing the finish line just starts the next push. One-on-one sessions in the gym: hands-on coaching, real-time form work, and the accountability that only shows up in person. Sessions are
- [Programs](https://strengthtrainwithval.com/programs/): Ways to work with me Choose the level of support that fits. From a self-paced training community to fully personalized 1:1 coaching, every path is built on the same holistic foundation. Group Training AppStrength Squad$42/moOptimized hypertrophy training you can run on your own schedule, with a community behind you.3-5 days a week of working outOptimized
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- [FAQ](https://strengthtrainwithval.com/faq/): Good to know Questions, answered. How does billing work?+ Billing runs through Trainerize, and you manage it on the Trainerize website, not the mobile app. Strength Squad is month to month with no minimum, so you can cancel anytime before your next billing date. The Lusvardi Method (1:1 coaching) has a three month minimum; if
- [Bikini Posing](https://strengthtrainwithval.com/posing/): Competitors · Bikini division Walk on stage with confidence. As an IFBB Bikini Pro, I’ll dial in your posing, your stage personality, and even your suit and makeup, so every detail shows your best lines under the lights. 1:1 Bikini Posing Every detail matters when the lights hit. Walk, pose, and present with confidence. As
- [Contact](https://strengthtrainwithval.com/contact/): Home›Contact Contact Let’s find your starting point. Questions about programs, pricing, or whether coaching is right for you? Send a note. I read every one personally. Other ways to reach mePrefer DMs or email? All four reach the same inbox.Emailval@strengthtrainwithval.com→Instagram@valerielusvardi→YouTube@valerielusvardi→FacebookStrength Train with Val→ Send a messageReplies in 1 to 2 days STV ContactFirst nameLast nameEmail
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- [Video Tag](https://strengthtrainwithval.com/video-tag/): Members only Welcome back,Squad member. Log in to access your full video library, training content, and member resources. Welcome back. Email or username Password Authentication code (only if you have 2FA enabled) Remember me Forgot your password? Not a member yet? Join Strength Squad · $42/mo → 🔒 Members only 93 videos & counting —
- [Watch & Listen](https://strengthtrainwithval.com/watch-listen/): The libraryWatch & Listen.39 podcast episodes, 14 long-form videos, and 240 member-only videos, all in one place. Unlock 240 member videosSquad $42/mo · or 1:1 coachingExploreAlready a member? Log in → Unlock the full librarySquad ($42/mo) or 1:1. Both include itExplore membership →Already a member? Log in → Browse by category Squad Member Active
- [Apply for 1:1 Coaching](https://strengthtrainwithval.com/apply/): The Personal Approach · 1:1 Coaching Apply to work 1:1 with Val. Fully personalized training, nutrition, and accountability, built around your body, your goals, and your life. I review every application personally before we begin, so it’s the right fit on both sides. Your application First name Last name Email Age Your goals Current training
- [Free Guide — Lifting Through Perimenopause](https://strengthtrainwithval.com/free-guide/): Free Guide Lifting Through Perimenopause The 6 non-negotiables I give every woman 35+ who wants to build muscle, lose fat, and feel strong again, without living in a diet mindset. ✓ Why muscle is your #1 priority after 35 ✓ How to fuel for strength, not restriction ✓ The recovery habits most women skip Send
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## Products

- [1:1 Bikini or Fit Model Posing](https://strengthtrainwithval.com/product/11-bikini-posing/): IFBB Bikini Pro posing coaching — posing, stage personality, suit styling & makeup.
- [Personal Training](https://strengthtrainwithval.com/product/personal-training/): In-person 1:1 sessions — hands-on form work & accountability.
- [Strength Squad Coaching Call](https://strengthtrainwithval.com/product/ss-coaching-call/): 30-min 1:1 Coaching Call with Valerie.
- [Coach the Coach](https://strengthtrainwithval.com/product/coach-the-coach/): 1-hour Zoom mentorship for coaches & serious self-coachers.

## Videos

- [Strength Squad Call #27](https://strengthtrainwithval.com/aiovg_videos/strength-squad-call-27/): In this Strength Squad call, Val digs into the research on diet breaks and refeeds for fat loss. She walks through a 12-week study comparing straight dieting to a plan with refeed days and two week-long diet breaks, and explains why the results are encouraging but not proof that refeeds protect muscle. Her takeaway is
- [Dance Party](https://strengthtrainwithval.com/aiovg_videos/dance-party/): Put on a song you love. Move however feels good for the whole track. This one is for your mood and your nervous system.
- [Calves on leg curl](https://strengthtrainwithval.com/aiovg_videos/calves-on-leg-curl/): Set up Set up on the leg curl machine as usual. Execution Curl through only the first 15 degrees or so of the range. You should feel this in the upper calf (the gastroc), not the hamstring. Small range, slow reps, steady tension.
- [Incline Dumbbell Bicep Curl](https://strengthtrainwithval.com/aiovg_videos/incline-dumbbell-curl/): Set up Don't let your shoulders roll forward. Keep them extended and stabilized. Keep your palms up with your pinky closest to you. Execution Your upper arm doesn't move as you lengthen and shorten the bicep. The movement comes directly from the biceps.
- [Dumbbell Preacher Curl](https://strengthtrainwithval.com/aiovg_videos/dumbbell-preacher-curl/): Set up Set up on the preacher pad with your upper arm supported. Shown with a supinated grip. For a neutral grip, turn your palm to face in (hammer curl style). Execution Curl up without lifting your elbow off the pad. Lower slowly all the way.
- [High Pulley Pull Apart](https://strengthtrainwithval.com/aiovg_videos/high-pulley-pull-apart-2/): Set up If using prime short bar and Rot8 handles, place the pulleys at the very inside of the bar. Execution Pull out and back in one smooth motion. Return with control. Tip This works the upper back.
- [Thoracic Cable Lat PullAround](https://strengthtrainwithval.com/aiovg_videos/thoracic-cable-lat-pullaround/): Set up Keeping the cable tucked to your side, step away from the pulley and find a good way to support your body. Lean your hips away and squat a little to get a good base. Extend your arm and lean more, until your bicep is in line with your chin and lip area. Execution
- [Smith Bent Knee RDL](https://strengthtrainwithval.com/aiovg_videos/smith-bent-knee-rdl/): Set up Stand in the Smith machine with the bar at your thighs, feet hip width apart. Execution Bend your knees slightly more than you would in a regular RDL and keep them there. Push your hips back and lower the bar along your legs with a neutral spine. Go until your hips stop moving
- [Single Leg Extension (Home)](https://strengthtrainwithval.com/aiovg_videos/single-leg-extension-home/): Set up Prop a chair on wedges so it leans back and rests on the pulley bar, or use a 45 degree machine. Attach an ankle cuff to the pulley, set at the very bottom. Sit and lean slightly forward so you can fully shorten the quadricep. Execution Extend your knee fully and squeeze the
- [Single Arm Banded Tricep Extension](https://strengthtrainwithval.com/aiovg_videos/single-arm-banded-tricep-extension/): Set up Anchor the band and set up with your upper arm stabilized. Execution Bend and extend only at the elbow. Control the return. Tip This trains the triceps in their lengthened position.
- [Pullover - Neutral Grip](https://strengthtrainwithval.com/aiovg_videos/pullover-neutral-grip/): Set up Hold the handles with your palms facing each other and step back so your arms start overhead. Execution Keep your ribs down and your arms long. Pull your arms down in an arc toward your hips. Return slowly and feel the lats lengthen at the top.
- [Psoas on Multi Hip (Hip Flexors)](https://strengthtrainwithval.com/aiovg_videos/psoas-on-multi-hip-hip-flexors/): Set up Set the multi hip pad just above your knee, on the front of your thigh. Execution Stand tall and hold the handles. Lift your knee up toward your chest against the pad. Lower slowly. Don't lean back or tuck your pelvis to get the knee higher.
- [Lying Leg Curl with Band](https://strengthtrainwithval.com/aiovg_videos/lying-leg-curl-with-band/): Set up Place a yoga pad, squat sponge, or pillow under your pelvis so you have some hip flexion. Make sure the band is tight enough that the movement is hard at the top, when you contract. Execution Curl your heels toward your glutes and squeeze. Lower with control.
- [Leg Extension (Home)](https://strengthtrainwithval.com/aiovg_videos/leg-extension-home/): Set up Set up the way the video shows for your home equipment. Execution Sit tall and hold on so your hips stay down. Straighten your knees fully and squeeze your quads at the top. Lower slowly. Don't let the weight drop.
- [Leg Curl (Home)](https://strengthtrainwithval.com/aiovg_videos/leg-curl-home/): Set up Set up the way the video shows for your home equipment. Execution Keep your hips down and your spine neutral. Curl your heels toward your glutes and squeeze the hamstrings. Lower slowly to a full stretch.
- [Kneeling Hammer Lat Pull Down](https://strengthtrainwithval.com/aiovg_videos/kneeling-hammer-lat-pull-down/): Set up Kneel on the ground, facing the seat. I recommend sliding a D handle onto the grip area so your arm has more freedom. Keep a neutral grip and a neutral spine. Execution Drive your elbow down toward your hip. Control the eccentric. Tip This trains the iliac lats, and some lumbar as well,
- [Iliac Biased GM Reverse Lunge - Hammer Machine](https://strengthtrainwithval.com/aiovg_videos/iliac-biased-gm-reverse-lunge-hammer-machine/): Set up Turn the working foot in slightly for upper glute max bias if you'd like. Grab the very bottom part of the handles. Execution Lunge forward, thinking belly button to thigh. Use the other foot only for balance.
- [Heel Elevated Split Squat with Cable](https://strengthtrainwithval.com/aiovg_videos/heel-elevated-split-squat-with-cable/): Set up Elevate the front heel and set up with the cable as shown in the video. Execution Lower with control and let the knee travel forward. Drive back up through the front foot. Tip This set up creates more resistance against knee extension than hip flexion. In other words, it stimulates the more shortened
- [Glute Med on Multi Hip](https://strengthtrainwithval.com/aiovg_videos/glute-med-on-multi-hip/): Set up Set the pad arm so it's parallel to the floor. Get into position (watch the video) and place your standing leg at the end of the platform. Angle your body away from the working leg. Execution Move the leg out against the pad and control the contraction. Return slowly. Tip This set up
- [Glute Max on Multi Hip](https://strengthtrainwithval.com/aiovg_videos/glute-max-on-multi-hip/): Set up Set the bar at about 11 o'clock for the right leg, or 2 o'clock for the left leg. For a left leg kickback, stand on the right side with your right foot in the far right front corner. Do the opposite for a right leg kickback. Execution Drive the glute back. There will
- [Dumbbell Spider Curls](https://strengthtrainwithval.com/aiovg_videos/dumbbell-spider-curls/): Set up Lie chest down on an incline bench with your arms hanging. Execution Keep the upper arm stable and bend and extend only at the elbow. Don't try to touch the dumbbells to your shoulders. Tip This trains the biceps in the mid to short position.
- [Cable Rear Delt Fly](https://strengthtrainwithval.com/aiovg_videos/cable-rear-delt-fly/): Set up Line up the pulleys so your arms start at about nose height. Step back enough that you have lengthened tension in your rear delts before you pull. Keep your spine neutral and your core tight. Execution Bend the elbows so it's like a pull apart motion. Your arm path ends a bit lower
- [Banded Dumbbell Preacher Curl](https://strengthtrainwithval.com/aiovg_videos/banded-dumbbell-preacher-curl/): Set up Set the pad height so it supports your upper arm without lifting your shoulder. Set the band so it's pulling hardest in the short position, at the top of the curl. Your upper arm lays flush on the pad and shouldn't rock. Your armpit doesn't have to be on the pad. Execution Keep
- [45 Degree Hip Extension (Home)](https://strengthtrainwithval.com/aiovg_videos/45-degree-hip-extension-home/): Set up Set the pad just below your hip crease so you can hinge freely. Execution Hinge at the hips and let your upper body lower with a neutral spine. Drive your hips into the pad to come up, and stop when your body is in one straight line. Watch the video for the home
- [Banded Leg Extension (Home)](https://strengthtrainwithval.com/aiovg_videos/banded-leg-extension-home/): Set up Loop the band around the dumbbell as shown in the video. If you need more tension, stretch the band farther or wrap it around the dumbbell a few more times. Execution Extend your knees fully and squeeze the quads. Lower with control.
- [Incline Cable Curl - Low](https://strengthtrainwithval.com/aiovg_videos/incline-cable-curl/): Set up Set the pulleys at or near the bottom, with the pulley width matching your arm path. Don't set the cables directly behind the arm. The cable should be only slightly angled (about 15 degrees) away from your forearm at the bottom. Keep tension in your rhomboids and traps to stabilize the shoulder. Your
- [Face In Cable Curl](https://strengthtrainwithval.com/aiovg_videos/face-in-cable-curl/): Set up Set the pulley low and stand facing the cable. Execution Step back a little so there's tension with your arm straight. Curl up with your elbow just in front of your ribs. Squeeze at the top and lower with control.
- [Seated Leg Curl](https://strengthtrainwithval.com/aiovg_videos/seated-leg-curl/): Set up Set the pad just above your heels and the thigh pad snug across your legs. Execution Lean your torso forward so the hamstrings start more lengthened. Curl your heels under the seat and squeeze. Return slowly to a full stretch.
- [Leg Extension](https://strengthtrainwithval.com/aiovg_videos/leg-extension/): Set up Hold the side handles for support and drive your butt into the seat. Core tight. Execution Use the entire range of motion. Squeeze the quads at the top and lower with control. Tip This trains the quad in its shortest position.
- [Dumbbell Incline Chest Press](https://strengthtrainwithval.com/aiovg_videos/dumbbell-incline-chest-press/): Set up Set the bench anywhere between a 20 and 40 degree incline. Bring your elbows closer to your torso. Execution Press the dumbbells straight up so they finish in line with your nose to eyebrow area. Lower with control.
- [Banded Lat Rows](https://strengthtrainwithval.com/aiovg_videos/banded-lat-rows/): Set up Anchor the band at about chest height and step back until there's tension at full reach. Execution Keep your chest up and your spine neutral. Pull your elbows back along your sides toward your hips. Pause, then return slowly. The set up is explained in the video.
- [Banded Leg Curl (Home)](https://strengthtrainwithval.com/aiovg_videos/banded-leg-curl-home/): Set up Attach a band to something heavy, such as a dumbbell. Place a squat sponge under your hips to allow some hip flexion. This keeps the work in your hamstrings and out of your low back. Execution Curl your heels toward your glutes. Only lengthen to about 25 percent, then contract again. Tip There's
- [Banded Tricep Pressdown](https://strengthtrainwithval.com/aiovg_videos/banded-tricep-pressdown/): Set up Keep your upper arms stabilized. Set your upper arms slightly angled away from your body. Execution Keep the upper arm still as you bend and extend at the elbow. You can do this one arm at a time if you need to.
- [Biceps Long Head, Long](https://strengthtrainwithval.com/aiovg_videos/biceps-long-head-long/): Set up Place the cable at the very bottom and stand about a foot in front of it. Let the handle pull your arm back so you have tension in your bicep. Keep your arm tucked close to your side. This is your starting position. Execution Contract the bicep to curl. Control the eccentric back
- [Biceps Long Head, Short](https://strengthtrainwithval.com/aiovg_videos/biceps-long-head-short/): Set up Set the cable nice and high. Line the cable up with your forearm. You can sit on a bench or kneel on the ground, and do one arm or two arms at a time. Adjust your body as needed to keep the cable in line with your arm path. Execution Keep your upper
- [Biceps Short Head, Short](https://strengthtrainwithval.com/aiovg_videos/biceps-short-head-short/): Set up Follow the beginning of the video to get into your starting position. Execution Follow along with the video for the full movement.
- [Straight Arm Pull Down](https://strengthtrainwithval.com/aiovg_videos/straight-arm-pull-down/): Set up Bend forward about 30 degrees, thinking about the angle of your lat fibers. Arms about shoulder width, or a little wider depending on your anatomy. Retract the scapula without locking it down. Shoulders down, back and head neutral, core tight. Execution Drive your arms down toward your sides. Return with control.
- [Tricep Push Down](https://strengthtrainwithval.com/aiovg_videos/tricep-push-down/): Set up Use a longer rope, or attach 2 regular ropes to the cable. Choose a position where the cable gives you resistance for the whole range. Tense your upper back for stability. Elbows point back, not internally rotated. Execution Keep the upper arm fixed while you extend the elbow. Think about pulling the triceps
- [Unilateral Clavicular Pec Fly](https://strengthtrainwithval.com/aiovg_videos/unilateral-clavicular-pec-fly/): Set up Set the cable at the bottom. Take 1 step forward and one small step to the side. This is your starting position. Keep a slight bend in the elbow to protect the bicep. Execution Drive the arm forward. Once it reaches the side of your body, take it up and toward the clavicle
- [Unilateral Medial Delt - KAS Set with Bands](https://strengthtrainwithval.com/aiovg_videos/unilateral-medial-delt-kas-set-with-bands/): Set up Use dumbbells for the short position sets and a band for the lengthened set. Execution Part 1, overloaded in the short position: tempo 3012. Part 2, overloaded in the lengthened position: tempo 2010, with the band. Part 3, back to the short position at tempo 3012. Fatigue will make this more of an
- [Sled Push](https://strengthtrainwithval.com/aiovg_videos/sled-push/): Set up Load the sled with enough weight that you aren't running, but not so much that a step takes longer than 1 second. Execution Lean in, brace, and drive the sled with strong, steady steps.
- [Brachioradialis Curl](https://strengthtrainwithval.com/aiovg_videos/brachioradialis-curl/): Set up Two ropes are the easiest set up. Kas handles are even better if you have them. Keep your upper arms close to your body. Execution Start semi pronated, then supinate as you curl. Pronate again as you return to the starting position. Tip This trains the brachioradialis, the forearm muscle that helps with
- [Cable Glute Min (abduction)](https://strengthtrainwithval.com/aiovg_videos/cable-glute-min-abduction/): Set up Set the cable low and attach the cuff to the leg farthest from the stack. Execution Hold on for balance and keep your hips level. Move the leg out to the side and slightly in front of you. It's a small range. Control it back in. Don't lean away to get the leg
- [Cable RDL](https://strengthtrainwithval.com/aiovg_videos/cable-rdl/): Set up Choose a foot position that allows enough hip flexion. Keep a neutral spine, including your lower back, and a tight core. Execution This is a hip hinge. Keep most of your weight in your heels as you hinge back and lengthen the hamstrings fully. Start the return by contracting your hamstrings and glutes.
- [Cable Rear Delt Fly - Bent Arm](https://strengthtrainwithval.com/aiovg_videos/cable-rear-delt-fly-bent-arm/): Set up Set the cables up top. Start with your arms at about nose height. Lean slightly forward so you're in line with the cables. (I'm not doing a good job of this in the video. Do better than me.) Execution Pull back with the elbow to reach your rear delt fibers. Let the shoulder
- [Clavicular Pec Fly](https://strengthtrainwithval.com/aiovg_videos/clavicular-pec-fly/): Set up Adjust the pulleys so they're in line with the arm path for the clavicular fibers, typically a little below the shoulder. Execution Think of your upper arm coming toward the center of your clavicles. Don't try to keep the scapula locked down. Let it rotate naturally so you get full range of motion.
- [Glute Bridge - Landmine Style](https://strengthtrainwithval.com/aiovg_videos/glute-bridge-landmine-style/): Set up Set up with your upper back on the bench and the landmine across your hips. The video shows two support leg positions: 1) B stance, 2) leg in the air. Execution Drive through the working foot to lift your hips. Squeeze the glute at the top.
- [Glute Max Kickback](https://strengthtrainwithval.com/aiovg_videos/glute-max-kickback/): Set up Set the pulley lower than you would for a pressback. That gives less range of motion and makes it more challenging in the short position. Execution Kick the leg back and squeeze the glute at the top. Control the return and keep your low back still.
- [Glute Minimus on Multi Hip Machine](https://strengthtrainwithval.com/aiovg_videos/glute-minimus-on-multi-hip-machine/): Set up Take a slight turn in on the supporting leg (see the video). With cables, set the pulley at about shin height. Execution Abduct the working leg from there, keeping the range small and controlled. Return slowly.
- [Thoracic Cable Lat Row](https://strengthtrainwithval.com/aiovg_videos/thoracic-lat-cable-row/): Set up Lean slightly forward. Set the cable so it angles down to you. A narrow grip is good. Execution Row with your arms close to your sides. Return with control. Tip This trains the upper most fibers of the thoracic lats.
- [Hammer Strength Row - neutral grip](https://strengthtrainwithval.com/aiovg_videos/hammer-strength-row-neutral-grip/): Set up Set up so your forearms are in line with the resistance in the short position, closest to you. Keep your chest on the pad the whole time. Execution Create tension in the upper back. Drive your elbows back and slightly out. Add the remaining retraction as your elbows get behind your shoulders. Don't
- [Hack Squat - Heel Elevated](https://strengthtrainwithval.com/aiovg_videos/hack-squat-heel-elevated/): Set up Place your heels on the wedge or the top of the plate, feet about hip width apart. Execution Keep your back flat against the pad. Break at the knees first and let them travel forward over your toes. Go as deep as you can control, then drive up through the whole foot.
- [Heel Elevated Squat - Quad Dominant](https://strengthtrainwithval.com/aiovg_videos/heel-elevated-squat-quad-dominant/): Set up Set the wedges about hip width apart or narrower, possibly angled out a little depending on your gait. Keep your back and neck neutral. Use a barbell or dumbbells. Execution Start the movement by breaking at the knees. Go to your fullest knee flexion, which lengthens the quad fully. Your knees will go
- [Adductor on Multi Hip (can sub w/ cables)](https://strengthtrainwithval.com/aiovg_videos/adductor-on-multi-hip/): Set up Set the multi hip pad on the inside of the working leg. On a cable machine, set the pulley at about shin height. Execution Bring the leg in across your midline, leading with the inner thigh. Return slowly and keep your hips square. Tip This one focuses more on the adductor brevis.
- [Hip Abduction Machine](https://strengthtrainwithval.com/aiovg_videos/hip-abduction-machine/): Set up Sit tall with your back against the pad and the pads on the outside of your knees. Execution Press your knees apart as far as you can control. Pause for a second at the widest point. Return slowly. Don't let the weight stack touch down between reps.
- [Hip Adduction Machine](https://strengthtrainwithval.com/aiovg_videos/hip-adduction-machine/): Set up Sit tall with the pads on the inside of your knees. Execution Start as wide as is comfortable so the inner thighs are lengthened. Squeeze your knees together and pause. Open back up slowly, keeping tension the whole way.
- [Hip Banded RDL](https://strengthtrainwithval.com/aiovg_videos/hip-banded-rdl/): Set up Place the band just below the hinge of your hips, pulling directly backward. Feet hip width apart, toes forward, weight centered on your heels. Grip at shoulder width. Tuck your chin and keep a neutral spine with braced abs. Execution Start by contracting the psoas, and hinge to fully lengthen the hamstrings with
- [Iliac Biased Glute Max Drop Lunge - TRX](https://strengthtrainwithval.com/aiovg_videos/iliac-biased-glute-max-drop-lunge-trx/): Set up Use a TRX for stability. Stand on a platform or bumper plate. The height depends on how much hip flexion you need to get a full glute stretch at the bottom. Turn the working foot in slightly, so that at the bottom of the lunge your knee is in line with your sternum.
- [Iliac Biased Glute Max Drop Lunge - Dumbbell](https://strengthtrainwithval.com/aiovg_videos/iliac-biased-glute-max-drop-lunge-dumbbell/): Set up You only need a slight step for this drop lunge. It doesn't need to be high, because you want your hips to stay almost parallel the entire movement. Turn the working foot in slightly, 5 to 10 degrees at most. Try the dumbbell in either hand and see which you like best. If
- [Iliac Biased Glute Max Smith Reverse Lunge](https://strengthtrainwithval.com/aiovg_videos/iliac-biased-glute-max-smith-reverse-lunge/): Set up Set up in the Smith machine with the bar across your upper back. Execution Step one leg back into a reverse lunge and let your torso lean forward. Pull your belly button to your spine to keep your pelvis steady. Drive through the front heel to stand. You should feel the front leg's
- [Inverted Row](https://strengthtrainwithval.com/aiovg_videos/inverted-row/): Set up Set up as parallel to the ground as you can. You can use TRX straps if you'd like. Take a wide, overhand grip with your elbows out. Execution Pull your chest up toward the bar. Think of leading with your chest. Lower with control.
- [Leg Raise](https://strengthtrainwithval.com/aiovg_videos/leg-raise/): Set up Brace your core to start. Execution Bring your knees up as high as possible, in a controlled fashion. Slowly return to the start. Don't forget to breathe. Tip This works the hip flexors and core.
- [Leg Curl On Bench With Dumbbell](https://strengthtrainwithval.com/aiovg_videos/leg-curl-on-bench-with-dumbbell/): Set up Place a yoga pad, squat sponge, or pillow under your pelvis so you have some hip flexion. Hold the dumbbell between your feet. Execution Curl your heels toward your glutes and squeeze the hamstrings. Lower with control.
- [Long Rope Tricep Pushdown](https://strengthtrainwithval.com/aiovg_videos/long-rope-tricep-pushdown/): Set up Use a long rope or 2 ropes so you have more range of motion. Start with your shoulders down and locked, core tight, spine neutral. Keep your elbows next to your sides. Execution Contract the triceps to their fullest extension. This takes the movement a bit past the side of your body and
- [Machine Shoulder Press - neutral grip](https://strengthtrainwithval.com/aiovg_videos/machine-shoulder-press-neutral-grip/): Set up Adjust the seat height so the handles are at the bottom of your active range of motion. Keep your back on the pad. Don't arch. Keep your elbows directly below your wrists. Execution Use your shoulders to press, starting the movement from the humerus. Try not to grip hard with your hands, so
- [Pendulum Squat](https://strengthtrainwithval.com/aiovg_videos/pendulum-squat/): Set up Set your back against the pad and your feet about hip width apart on the plate. Execution Lower slowly and let your knees travel forward. Go as deep as you can while your back stays on the pad. Drive up through the whole foot. Keep tension at the top and don't lock out
- [Posterior Delts - Lengthened Bias Set Up (straight across)](https://strengthtrainwithval.com/aiovg_videos/posterior-delts-lengthened-bias-set-up-straight-across/): Set up Step forward in front of the cable, just off to the side of the working arm. Be far enough forward that there's cable tension in your most lengthened (starting) position. Set up so the cable and the hand of the working delt make a 90 degree angle. Keep your shoulders facing forward and
- [Posterior Delts - Low to High (Soft Y)](https://strengthtrainwithval.com/aiovg_videos/posterior-delts-low-to-high-soft-y/): Set up The video shows the short biased set up. For a lengthened bias, rotate your body into the working arm. This creates a stretch in the rear delt. Execution Raise from low to high in a soft Y. Return with control.
- [Pull ups - Pronated Grip](https://strengthtrainwithval.com/aiovg_videos/pull-ups-pronated-grip/): Set up Take an overhand grip a little wider than your shoulders. Execution Start from a full hang and set your shoulder blades down first. Pull your chest toward the bar with your elbows out to the sides. Lower all the way under control. The overhand grip biases the upper back.
- [Rear Delt - Face Pull - Rope](https://strengthtrainwithval.com/aiovg_videos/rear-delt-face-pull-rope/): Set up Set the rope at about face height or higher and step back with your arms reached forward. Execution Pull the rope toward your face with your elbows high and wide. Separate your hands at the end of the pull. Return slowly. Keep your ribs down and don't lean back.
- [Reverse Banded Heel Elevated Squats](https://strengthtrainwithval.com/aiovg_videos/reverse-banded-heel-elevated-squats/): Set up Elevate your heels and set the band up as shown in the video. Spine neutral, core braced and tight. Execution Start the movement with your knees going forward. Your knees will go over your toes to work the quads.
- [Reverse Bicep Curl](https://strengthtrainwithval.com/aiovg_videos/reverse-bicep-curl/): Set up Use the preacher curl machine, but set up on the opposite side (see the video). Get your upper arm stabilized on the pad. Execution Curl with your thumb on top. Think of balling up the bicep as you contract. Don't try to make your hand touch your shoulder. Focus on the contraction.
- [Reverse Grip Pull Up](https://strengthtrainwithval.com/aiovg_videos/reverse-grip-pull-up/): Set up Take a reverse (underhand) grip. Execution Pull your chest to the ceiling, with an arch in the thoracic spine. Lower with control. Tip The chest up position and the reverse grip let you bias more upper back.
- [Seated Cable Row - Neutral Grip -Lat focus](https://strengthtrainwithval.com/aiovg_videos/seated-cable-row-neutral-grip-lat-focus/): Set up Line up your torso near perpendicular to the resistance. Your arm path will have your elbows just below your shoulders. Execution Create tension in the retractors, but don't try to fully retract from the lengthened position. Start by driving the elbows out, then drive them back. As your elbows reach shoulder level, fully
- [Seated Dumbbell Shoulder Press](https://strengthtrainwithval.com/aiovg_videos/seated-dumbbell-shoulder-press/): Set up Sit with your lumbar spine neutral, not arched. Fully externally rotate the humerus so your arms are slightly forward of your body. Arms directly out to the side can cause rotator cuff issues. Keep your scapula retracted throughout the movement. Execution Press straight up and down. It's an up and down movement, not
- [Single Arm Y raise](https://strengthtrainwithval.com/aiovg_videos/single-arm-y-raise/): Set up Bend over slightly and support yourself with the opposite hand. Hold the dumbbell in the working arm. The video shows a side and front view. Execution Start the movement from the humerus and angle upward. Keep constant tension through the whole movement. Really think about the muscle fibers you're training. Tip This hits
- [Squat to Press - band or dumbbells](https://strengthtrainwithval.com/aiovg_videos/squat-to-press-band-or-dumbbells/): Set up Hold the dumbbells or band handles at shoulder height. Execution Squat down with your chest up and your knees tracking over your toes. Stand up and press overhead in one smooth movement. Lower your hands back to your shoulders and go straight into the next rep.
- [Squat to Row - Band or Cables](https://strengthtrainwithval.com/aiovg_videos/squat-to-row-band-or-cables/): Set up Hold the band or cable handles with your arms reached forward. Execution Sit back into a squat with your arms long. As you stand, pull your elbows back along your sides. Reach forward again as you lower into the next squat.
- [Standing Cable Shoulder Press](https://strengthtrainwithval.com/aiovg_videos/standing-cable-shoulder-press/): Set up Set the pulleys at or below hip height, elbow width apart or slightly wider. Pull your shoulders back and retract. Externally rotate the shoulders so your forearms are perpendicular to the floor. Execution Press up while keeping your shoulders back and externally rotated. Focus on getting as much scapular rotation as possible. Stop
- [Standing Leg Curl - with Cables](https://strengthtrainwithval.com/aiovg_videos/standing-leg-curl-with-cables/): Set up Find some support for your hips. Lean slightly forward over that support. Execution Curl your heel toward your glute. Control the movement both ways.
- [Starfish Crunch](https://strengthtrainwithval.com/aiovg_videos/starfish-crunch/): Set up Lie on your back with your arms and legs spread wide like a starfish. Execution Lift one arm and the opposite leg and reach them toward each other. Lower with control and switch sides. Keep your low back close to the floor.
- [Stepped Back Hammer Row](https://strengthtrainwithval.com/aiovg_videos/stepped-back-hammer-row/): Set up Set up at the Hammer Strength row, then step back from the pad so your arms start reached out long. Execution Hinge slightly at the hips with a neutral spine. Pull your elbows back toward your hips. Let the weight pull your arms forward again slowly for a full stretch.
- [Sumo Deadlift - Barbell](https://strengthtrainwithval.com/aiovg_videos/sumo-deadlift-barbell/): Set up Set your feet wide and angled out. Find your best position, and don't go too wide. Neutral back and neck, tight abs. Take an overhand grip at about shoulder width. Versa Gripps are good for this exercise. Contract the scapula and flex your lats to engage. Execution Squeeze up with your glutes. The
- [T Bar Row - Pronated Grip](https://strengthtrainwithval.com/aiovg_videos/t-bar-row-pronated-grip/): Set up Set your hands about shoulder width apart or just a bit wider. Keep your chest into the support and stabilize, but don't lock down your traps or scapula. Allow natural movement. Execution Begin by pulling your elbows straight back. Finish with an inward contraction. Return to the start while keeping tension in the
- [TVA Crunch with Stability Ball](https://strengthtrainwithval.com/aiovg_videos/tva-crunch-with-stability-ball/): Set up Lie back over the stability ball. Execution Step 1: contract in toward your belly button. Step 2: pull belly to spine as you crunch. Lower with control.
- [Triceps Lateral Head, Long](https://strengthtrainwithval.com/aiovg_videos/triceps-lateral-head-long/): Set up Set up as shown in the video so the triceps start in a stretched position. Execution Keep the upper arm stable as you extend and then flex the elbow. Tip This trains the lateral head of the triceps in the lengthened position, so you'll get a good stretch.
- [Triceps Long Head, Short](https://strengthtrainwithval.com/aiovg_videos/triceps-long-head-short/): Set up Hug the cable pole. This keeps you from rotating your body as you contract your tricep. Start with the cable in line with your shoulder. Execution Extend directly down, staying as close to your side as possible. Return with control.
- [Unilateral Cable Lumbar Lat Pull Around](https://strengthtrainwithval.com/aiovg_videos/unilateral-cable-lumbar-lat-pull-around/): Set up Stand or sit so your arm points at the pulley when it's reached up and across your body. Execution Turn your low back away from the working side and let the shoulder reach forward. Pull your upper arm down and around toward your back pocket, keeping it close to your body. Feel the
- [Wide Stance Leg Press - adductor & glute bias](https://strengthtrainwithval.com/aiovg_videos/wide-stance-leg-press-adductor-glute-bias/): Set up Set your feet wide and high on the platform, high enough that your knees are at 90 degrees at the bottom of the movement. Execution Control the eccentric. Press back up without locking out hard.
- [Barbell Back Squat - Hip Dominant](https://strengthtrainwithval.com/aiovg_videos/barbell-back-squat-hip-dominant/): Set up Adjust your stance width and foot turnout to allow maximum hip flexion, no wider. Tuck your chin and brace your abs to keep a neutral spine. Keep your weight centered in the middle of your feet. Execution Start by breaking at the knees and hips together. Stop within your active range at the
- [Box Squats - Glute/Ham Emphasis](https://strengthtrainwithval.com/aiovg_videos/box-squats-glute-ham-emphasis/): Set up Choose a box height that gives you a full stretch in your glutes without going into your quads. Keep your neck and spine neutral. Don't look up and don't arch your lower back. Core tight. Execution Drive your hips back and let them hinge. No back arching. Lower with control. Stop when you
- [Dumbbell Step Downs (Glutes lengthened)](https://strengthtrainwithval.com/aiovg_videos/dumbbell-step-downs-glutes-lengthened/): Set up Set the step height to the active range of your hip flexion. Don't step too low or too high. Keep your pelvis stable. No rotating. Execution Lean forward at the hip and drive through the front leg, creating a lot of tension. The back leg isn't helping at all. Slowly return to the
- [Glute Min Side Kick](https://strengthtrainwithval.com/aiovg_videos/glute-min-side-kick/): Set up Use the multi hip machine or a cable machine. You can also do it lying on your side with a mini band. Execution Move the leg out to the side and slightly in front of you. It's a small range. Control it back in and keep your hips level.
- [Hack Squat](https://strengthtrainwithval.com/aiovg_videos/hack-squat/): Set up Set your feet hip width or possibly a little wider, turned out slightly. To find your best stance, start at the bottom, find the position that gives you maximum knee flexion, and then stand up. Keep your back on the pad. Execution Lower with control and don't arch your back as you squat.
- [High Cable Curl - Prime T Bench](https://strengthtrainwithval.com/aiovg_videos/high-cable-curl-prime-t-bench/): Set up Using the T attachments on the Prime bench, position your arms so they're flush. Set the cables just a bit higher than your shoulders. Execution Keep your rhomboids stabilized. No rounding the shoulders. Think forearm to bicep as you contract.
- [Lat Pull Down without Chest Support](https://strengthtrainwithval.com/aiovg_videos/lat-pull-down-without-chest-support/): Set up Keep your back neutral. Lean back slightly so the cable is aimed at your chest. Hands are neutral, palms facing in. Execution The lats insert into the upper arm, so start by pushing that part of your arm down first. Then drive your elbows down to your hips. Let the scapula move naturally.
- [Reverse Band Hack Squat](https://strengthtrainwithval.com/aiovg_videos/reverse-band-hack-squat/): Set up Place your feet lower on the platform and a little wider than hip width, slightly turned out. Execution Lower with control and drive back up. Control the tempo. Tip This set up emphasizes more quad.
- [Single Arm Lat Row](https://strengthtrainwithval.com/aiovg_videos/single-arm-lat-row/): Set up Set the handle so the cable lines up with your arm when it's reached forward. Execution Brace with your free hand and keep your spine neutral. Pull your elbow back along your side toward your hip. Reach forward slowly and let the lat lengthen.
- [Walking Lunges](https://strengthtrainwithval.com/aiovg_videos/walking-lunges/): Set up Keep a tight core and a neutral back. Execution Step with explosive intent, but always stay controlled. Do not bring your feet together between reps. Keep the movement continuous. Tip This works the glutes and quads.
- [Upper Back Pull Down (Std Bar)](https://strengthtrainwithval.com/aiovg_videos/upper-back-pull-down/): Set up Use the standard bar with a wide overhand grip. Execution Lean back slightly and let your elbows flare out. Pull the bar to your upper chest and bring your shoulder blades together. Reach back up slowly and let the shoulder blades spread.
- [Unilateral Leg Press - Quad Bias](https://strengthtrainwithval.com/aiovg_videos/unilateral-leg-press/): Set up Work one leg at a time. Set the seat back as far as possible. Position your foot low on the platform. Raising the heel for more quad emphasis is optional. Execution Lower with control into deep knee flexion. Press back up through the foot. Tip Knee flexion is not as strong as hip
- [Unilateral Glute Dominant Leg Press (2 foot position ideas)](https://strengthtrainwithval.com/aiovg_videos/unilateral-glute-dominant-leg-press/): Set up Place your foot higher and slightly narrower than usual. The video shows two positions for the supporting foot. On the same platform as the working leg, it creates more fatigue in the support leg. Lower, on a part of the machine that doesn't move, reduces that fatigue. Execution Aim for as much hip
- [Unilateral Cable Lat Pull Around](https://strengthtrainwithval.com/aiovg_videos/single-arm-cable-lat-pull-around/): Set up Kneel, or use a bench for support. Use a neutral, palm in grip. Rotate your torso into the working arm. Execution Start the movement by driving your elbow to your hip. Keep your torso stable throughout. No crunching or twisting. Tip The pull around set up lets you use the rib cage to
- [Trap Bar Deadlifts](https://strengthtrainwithval.com/aiovg_videos/deadlift/): Set up Head, neck, and spine start neutral and stay neutral. Brace your trunk and pull yourself into the ground to create whole body tension. Execution Drive your feet down, pushing the ground away. Do not hyperextend your low back at the top. Break at the knees and hips together to start the eccentric. Control
- [Teres Pull Down](https://strengthtrainwithval.com/aiovg_videos/teres-cable-pulldown/): Set up Set the cable high and take a wider grip. Execution Start with your arms reached up and slightly out. Pull your elbows down and out to your sides, not in toward your hips. Feel it high under the armpit, then reach back up slowly.
- [Supinating Dumbbell Bicep Curl](https://strengthtrainwithval.com/aiovg_videos/supinating-dumbbell-curl/): Set up Start with your palms facing your sides. Execution As you curl, turn your palms up toward the ceiling. Squeeze at the top with your pinky turned slightly out. Lower slowly and turn back to the starting position.
- [Straight Leg Bias RDL (more hamstring)](https://strengthtrainwithval.com/aiovg_videos/trap-bar-rdl/): Set up Use dumbbells, a barbell, or a trap bar. Neutral spine and tight core. Execution This is a hip hinge. Start the movement by contracting your psoas, the muscles that run down the front of your hips from abdomen to quads. That keeps you in your active range of motion, with tension in the
- [Sternal Pec Cable Chest Press](https://strengthtrainwithval.com/aiovg_videos/sternal-pec-cable-press/): Set up Set the cable at mid chest height. Stagger your stance for stability. Execution Press forward and drive your bicep toward the center of the chest muscle. Return with control.
- [Stepped Back Cross Cable Tricep Pressdown](https://strengthtrainwithval.com/aiovg_videos/stepped-back-cross-cable-tricep-pressdown/): Set up Take 2 to 3 steps back from the cables. Stay upright. Don't lean over. Execution Keep your upper arms stable. Extend from the elbow. Tip This set up makes it even harder in the short (contracted) position than the regular cross cable tricep pressdown.
- [Standing Calf Raise](https://strengthtrainwithval.com/aiovg_videos/standing-calf-raise/): Set up Place the balls of your feet on the edge of the step or plate. Execution Lower your heels slowly until you feel a full stretch in the calves. Pause at the bottom, then press up as high as you can. Squeeze at the top. Don't bounce.
- [Standing Cable Clamshells (glute med)](https://strengthtrainwithval.com/aiovg_videos/standing-cable-clamshells-glute-med/): Set up Place a 10 inch lazy susan on a 30 lb dumbbell, about 2 feet from the cable pole. Adjust the distance for your body. Set the cable pulley at hip height. Wrap a thigh strap just above your knee and attach it to the cable. Stand perpendicular to the machine with the non
- [Single Arm Tricep Pressdown](https://strengthtrainwithval.com/aiovg_videos/single-arm-tricep-pressdown/): Set up Set the cable high and hold the handle with one hand. Execution Keep your upper arm steady against your side. Press down until your arm is straight and squeeze the tricep. Return slowly. Only the forearm moves.
- [Single Arm Overhead Tricep Extension](https://strengthtrainwithval.com/aiovg_videos/single-arm-overhead-tricep-extension/): Set up Set the pulley at about mid back to shoulder height. Execution Keep the upper arm stabilized throughout. Extend at the elbow and control the return.
- [Single Arm Low Cable Lateral Raise](https://strengthtrainwithval.com/aiovg_videos/single-arm-low-cable-lateral/): Set up Set the cable at about shin height. Take one step to the side. Start with the hand holding the cable resting against the side of your leg. You'll feel tension in the medial delt here. Execution Raise the arm at the right angle for the medial delt. Keep the top of your hand
- [Single Arm Cable Lateral Hand Height](https://strengthtrainwithval.com/aiovg_videos/hand-height-cable-lateral/): Set up Set the cable at hand height. This creates a lengthened biased set up. Execution Start the rep by reaching outward, away from your body. Raise to about shoulder height and lower with control.
- [Single Arm Banded Lat Pull Around](https://strengthtrainwithval.com/aiovg_videos/unilateral-banded-kneeling-pull-around/): Set up Anchor the band high and set up so your arm points at the anchor when it's reached up and across your body. Execution Turn slightly away from the working side and let the shoulder reach forward. Pull your upper arm down and around toward your back pocket, close to your body. Let the
- [Seated Incline Middle Delt Dumbbell Raise](https://strengthtrainwithval.com/aiovg_videos/seated-db-laterals/): Set up Sit on an incline bench with the dumbbells at your sides. Select a weight heavy enough that when you explode out of the bottom, you can only contract to shoulder height. Execution Use momentum out of the bottom and raise to shoulder height. Lower with control.
- [Rear Delt Pull Down](https://strengthtrainwithval.com/aiovg_videos/rear-delt-pull-down/): Set up Set the cable high and take semi-pronated grip. Execution Lean back slightly and let your elbows flare out wide. Pull your elbows down and back, in line with your shoulders. Feel the back of the shoulders, then reach back up slowly.
- [Rear Delt Cable Row](https://strengthtrainwithval.com/aiovg_videos/rear-delt-cable-row/): Set up Set your arms at about 45 degrees from your body. Use a chest support for added stability if you like. Execution Drive your elbows back. Let the scapula move.
- [Psoas Cable Leg Raise](https://strengthtrainwithval.com/aiovg_videos/psoas-cable-leg-raise/): Set up Set the cable 1 to 2 notches from the bottom. Use an ankle attachment that connects the cable to the inside of the foot, not the top. Position your body so the supporting leg is in line with the cable. Execution Lie down and contract the working leg up. The knee will naturally
- [Prone Incline Dumbbell Lateral Raise](https://strengthtrainwithval.com/aiovg_videos/prone-incline-db-laterals/): Set up Set an incline bench to about 85 degrees. That's just enough core stability to lift heavier and avoid swinging the weight. Select a weight heavy enough that when you explode out of the bottom, you can only contract to shoulder height. Execution Use momentum out of the bottom and raise to shoulder height.
- [Power Squat - Glutes "Reverse Hack"](https://strengthtrainwithval.com/aiovg_videos/power-squat/): Set up Choose a foot position that allows enough hip flexion. Tuck your chin and keep your spine neutral. Put most of your weight into your heels. Execution Start the eccentric by driving your hips back. Even foot pressure to come up.
- [Posterior Delts Cable (soft y raise) lengthened bias set up](https://strengthtrainwithval.com/aiovg_videos/posterior-delts-soft-y-raise/): Set up A D handle is preferable to the way I'm gripping the cable in the video. Follow the set up shown here. Execution Follow what I've programmed for you. The video shows integrated partials as an example.
- [Overhead Cross Cable Tricep Extension](https://strengthtrainwithval.com/aiovg_videos/cross-cable-tricep-extension/): Set up Place the pulleys just below shoulder height. Step forward of the cables so they line up with your elbows. Elbows at shoulder height and slightly in front. Execution Keep your upper back stabilized. Extend at the elbow without moving your upper arms.
- [One Arm Dumbbell Row](https://strengthtrainwithval.com/aiovg_videos/one-arm-dumbbell-row/): Set up Put one knee on a bench or keep both feet firmly planted on the ground, whichever works best for stability. Execution Don't retract the scapula. Let it move naturally with the exercise. At the shortest end of the range, take it all the way in with a little oblique rotation to hit the
- [Neutral Grip Dumbbell Bicep Curl](https://strengthtrainwithval.com/aiovg_videos/neutral-grip-dumbbell-curl/): Set up Hold the dumbbells with your palms facing each other. Execution Keep your elbows just in front of your ribs. Curl up without rotating your wrists. Lower with control. You'll feel this in the outer arm and forearm too.
- [Miniband Kickbacks](https://strengthtrainwithval.com/aiovg_videos/miniband-kickbacks/): Set up Place the miniband around your ankles or just above your knees. Execution Hold on for balance and lean slightly forward from the hips. Press one leg straight back and squeeze the glute. Keep your low back still. The movement comes from the hip.
- [Machine Reverse Rear Delts](https://strengthtrainwithval.com/aiovg_videos/machine-reverse-rear-delts/): Set up Set the seat so the handles line up with your shoulders. Execution Sit facing the pad with your chest against it. Push your arms back and wide, leading with your elbows. Don't pinch your shoulder blades. Return slowly.
- [Lying Leg Curl](https://strengthtrainwithval.com/aiovg_videos/lying-leg-curl/): Set up Align your knee with the pivot point. Set the pad just above the ankle. Tuck your chin to keep a neutral spine. Keep your toes pointed (plantar flexion) to disadvantage the gastrocnemius. Execution Keep your abs and lats engaged to stabilize the pelvis. Push your quads into the pad as you contract. Keep
- [Lying Dumbbell Tricep Extension (neutral grip) - lengthened emphasis](https://strengthtrainwithval.com/aiovg_videos/dumbbell-tricep-extension/): Set up Grip the dumbbell offset so your thumb is against the plate. Bring your elbows in and rotate your upper arms so your elbows hinge in line with the movement. If you can't do this, find an alternate exercise. Execution Flex the elbows while keeping the shoulder fixed. Stop just short of touching your
- [Low Cable Laterals (Medial Delts)](https://strengthtrainwithval.com/aiovg_videos/low-cable-lateral-raise/): Set up Set the cables at the bottom and cross them behind you. Lean slightly forward so your medial delts are in line with the ceiling. Scoot forward only enough to get tension in the medial delts. Watch for the front delts taking over. Keep your upper back stabilized and isolated. Execution Think of your
- [Lat Row (Lumbar Bias)](https://strengthtrainwithval.com/aiovg_videos/cable-lat-row/): Set up Use a neutral grip. Place your feet as low as they can go on the footplate. Lean forward while keeping a neutral back. Execution Drive your elbows down and to the sides to engage the lumbar (middle) part of the lats. Return with control.
- [Lat Pull Down - neutral grip](https://strengthtrainwithval.com/aiovg_videos/lat-pull-down/): Set up Figure out your range of motion and adjust your torso angle to match. Brace your abs and keep a neutral spine with no back arch. Execution Drive the upper arm and shoulder down to start the movement. Keep your elbows close to your sides. Think about pushing your shoulders down and in toward
- [Incline Neutral Grip Cable Curl](https://strengthtrainwithval.com/aiovg_videos/incline-neutral-grip-cable-curl/): Set up Set the bench to an incline, facing away from the cable, with the pulley low. Execution Hold the handle with your palm facing in. Let your arm hang back so the bicep starts lengthened. Curl up without moving your upper arm, then lower slowly.
- [Incline Dumbbell Shoulder Press](https://strengthtrainwithval.com/aiovg_videos/dumbbell-incline-anterior-shoulder-press/): Set up Set the bench to an incline and start with the dumbbells just below your shoulders. Execution Press straight up and down. It's an up and down movement, not a curved one. At the top, stay pressed and don't touch the dumbbells together.
- [Iliac Biased Glute Max Pressback](https://strengthtrainwithval.com/aiovg_videos/glute-max-pressback/): Set up Set the cable at about waist to chest height, depending on your hip flexion range. Attach the cable to the front of an ankle strap, ideally one with foot support underneath. Stand slightly to the side of the cable with your hips parallel. For the right leg, stand a little to the left.
- [Hip Thrust (2 set ups)](https://strengthtrainwithval.com/aiovg_videos/hip-thrust-2-set-ups/): Set up Use a booty builder machine or a barbell. Set your upper back against the pad or bench with your feet planted. Execution Drive through your heels and lift your hips. Squeeze the glutes at the top and lower with control.
- [Hip Dominant Leg Press (Glutes)](https://strengthtrainwithval.com/aiovg_videos/glute-dominant-leg-press/): Set up Set your feet slightly closer than hip width, higher on the platform, to allow a deep glute stretch at the bottom. Execution Lower until just before your hips begin to round at the lengthened end. Stop there. Avoid resting at the top. There's no tension there, so keep moving.
- [High Cable Curl - Arms Forward](https://strengthtrainwithval.com/aiovg_videos/high-cable-curl/): Set up Set the cables at shoulder height or above. The higher the cable, the more resistance in the short position. Elbows slightly above and in front of the shoulder. Execution Don't move the upper arm. Squeeze the bicep into the forearm.
- [Heel Elevated Deadlift](https://strengthtrainwithval.com/aiovg_videos/heel-elevated-deadlift/): Set up Set the wedges so you're comfortable at the bottom. They'll likely be closer together than you expect. Keep your spine neutral from hips to neck, with a tight core. Can be done with dumbbells. Execution Apply intent to drive your knees over your toes. Lift the load with your legs, not your back.
- [Hand Height Cable Lateral Raise](https://strengthtrainwithval.com/aiovg_videos/wrist-height-cable-lateral-raise/): Set up Set both pulleys at hand height. Execution Cross the cables and stand in the middle with your arms relaxed at your sides. Start the rep by reaching outward, away from your body. Raise to about shoulder height and lower with control.
- [Half Kneeling Ham/Glute Cable Kickback](https://strengthtrainwithval.com/aiovg_videos/hamstring-cable-kick/): Set up Set the cable at the bottom and attach an ankle strap. Kneel the non working leg on a bench, flat or angled as in the video. Start with the hamstring fully stretched by the cable. Execution Keep the leg relatively straight, with only a slight knee bend. Contract the glute and drive into
- [Half Kneeling Dumbbell Glute Emphasis RDL](https://strengthtrainwithval.com/aiovg_videos/half-kneeling-db-glute-emphasis-rdl/): Set up Set up half kneeling on a bench or box so the non working leg is out of the picture. Hold on to a bench or support for stability. Get creative with your set up. Feet hip width apart, with the working leg's toes in line with the knee of the kneeling leg. Hold
- [Glutes on 45º hip extension](https://strengthtrainwithval.com/aiovg_videos/45-hip-extension/): Set up Set the pad just below hip height. Stand in a neutral, hip width stance. Plates under your feet work if you need more height. Execution Drive your hips into the pad to contract up. Keep a tight core and fully contract the glutes at the top, without letting your low back arch.
- [Glute Medius Cable Swipe](https://strengthtrainwithval.com/aiovg_videos/glute-med-cable-swipey/): Set up Set the cable at about knee to hip height. Keep your neck and back neutral, with no arch. Position yourself so the working leg crosses in front of the support leg. Let your inner thighs touch at the start. Execution Swipe almost directly to the side (abduction), with a slight move behind you
- [Glute Med Hip Thrust into TFL with Plate](https://strengthtrainwithval.com/aiovg_videos/glute-med-into-tfl-with-db/): Set up Rotate the standing leg toward your midline. Bend the other leg. Placing a plate on the lower thigh for resistance is optional. Hinge slightly forward in this position. Execution Drop the hip toward the floor to get a full glute med stretch. Using momentum, shift the hips up as your torso leans away.
- [Glute Bridge (2 set ups)](https://strengthtrainwithval.com/aiovg_videos/glute-bridge-2-set-ups/): Set up Set your shoulder blades on the edge of the bench. Feet about hip width apart. Tuck your chin to your sternum to help keep a neutral spine throughout the movement. Can be done with a barbell, dumbbells, Smith machine, or a host of hip thrust specific machines. Execution Drive through feet and contract
- [Garhammer Crunch - Flat & Angled](https://strengthtrainwithval.com/aiovg_videos/garhammer-crunch-flat-angled/): Set up Lie on a bench, the floor, or an incline bench. The incline makes it harder, as shown at the end of the video. Execution Contract belly button to spine. Lift the pelvis. Contract pelvis to sternum. Lower with control.
- [Front Heel Elevated Split Squat (Quad emphasis)](https://strengthtrainwithval.com/aiovg_videos/front-heel-elevated-split-squat/): Set up Elevate the front heel. Hold on to a bench or pole for added stability, as in the video, or hold dumbbells in both hands. Execution Apply intent to drive the knee forward over the toe. Your hamstring and calf will touch at the bottom of the movement. Keep a neutral spine.
- [Front Heel Elevated Back Foot Elevated Split Squat](https://strengthtrainwithval.com/aiovg_videos/front-heel-elevated-back-foot-elevated-split-squat/): Set up Position the back leg so you get maximum hip extension. Position the front leg for maximum knee flexion. The wedge will be quite close to the bench. Hold on to a bench or pole for added stability, as in the video, or hold dumbbells in both hands and balance. Execution Keep a neutral
- [Face Out Cable Curl](https://strengthtrainwithval.com/aiovg_videos/face-out-cable-curl/): Set up Stand facing away from the stack with the cables in line with your arms. Keep your upper arm stabilized. Execution Think forearm to bicep as you contract. Lower with control.
- [Dumbbell Lengthened Medial Delt Lateral Raise](https://strengthtrainwithval.com/aiovg_videos/dumbbell-lengthened-medial-delt/): Set up Set up incline bench so the side delt has tension at the bottom, where the muscle is lengthened. Execution Let the arm come slightly across your body at the start. Raise out to the side by reaching away from you. Stop around shoulder height. Lower slowly. The bottom of the rep is the
- [Dumbbell Lateral Raises](https://strengthtrainwithval.com/aiovg_videos/dumbbell-lateral-raise/): Set up Lean slightly forward. Your arm path is slightly forward too, not directly out to the side. Execution Raise with control and take a slight pause in your delts at the top. Stop about 15 degrees before your legs on the way down for constant tension. Avoid swinging the weight or your body. Focus
- [Dumbbell Flat Bench Chest Press](https://strengthtrainwithval.com/aiovg_videos/dumbbell-flat-bench-chest-press/): Set up Lie back with your feet planted and your shoulder blades set back and down. Execution Start with the dumbbells over your chest and let your elbows travel about 45 degrees from your body. Lower until you feel a stretch across the chest. Press up and slightly in, following the line of your pec
- [Dumbbell Bicep Curl](https://strengthtrainwithval.com/aiovg_videos/dumbbell-curl/): Set up Stand tall with your elbows just in front of your ribs. Execution Curl the dumbbells up without letting your elbows drift back. Squeeze at the top, then lower all the way with control. Don't use your hips or shoulders to move the weight.
- [Dumbbell Y Raise](https://strengthtrainwithval.com/aiovg_videos/dumbbell-y-raise-2/): Set up Choose a bench angle that suits your goal range of motion and resistance profile. The lower the bench angle, the greater the resistance in the short position. Keep a neutral stance with stability in the upper back. Don't push the scapulas down or roll your shoulders forward. Execution Raise your arms in line
- [Dumbbell Reverse Lunge](https://strengthtrainwithval.com/aiovg_videos/db-reverse-lunge/): Set up Hold on to something for stability (a pole at the cable station, a bench) to help control the eccentric. For a drop reverse lunge, place something under the front foot. Execution This is a glute bias movement pattern. At the bottom, look for torso to thigh contact and about 90 degrees of knee
- [Cross Cable Tricep Pressdown](https://strengthtrainwithval.com/aiovg_videos/cross-cable-tricep-pressdown/): Set up Set the cable height so the cable is in line with your arm. Typically highest notch is best. Keep your upper body stabilized. Execution Don't let the upper arm move. Flex and extend only from the elbow.
- [Costal Pec Cable Press Around](https://strengthtrainwithval.com/aiovg_videos/costal-cable-press-around/): Set up Set the pulley at about head height. Grab the opposite side of the machine for support. Step the opposite foot forward of the arm you're training. Execution Keep the cable in line with your forearm throughout. Adjust the pulley height and your angle until it tracks correctly. Drive the arm down and then
- [Costal Pec Cable Press](https://strengthtrainwithval.com/aiovg_videos/costal-cable-press/): Set up Cable Pulley at top notch. Line up with the lower division of the pecs (cue: "lower boob"). Stagger your feet and keep your core tight for stability. Execution Allow a bit of scapular elevation. Drive your hands together and contract the chest.
- [Clavicular Press Around](https://strengthtrainwithval.com/aiovg_videos/clavicular-pec-cable-press-around/): Set up Set the pulley at about hip height. Stand just inside the machine so the cable doesn't wrap around your body as you move. Grab on to the other side of the machine. Step the opposite foot forward of the arm you're training. Execution Keep the cable in line with your forearm the entire
- [Chest Supported Rear Delt Row](https://strengthtrainwithval.com/aiovg_videos/chest-supported-rear-delt-row/): Set up Lie chest down on an incline bench with your arms hanging straight down. Execution Let your elbows travel out wide, away from your ribs at 45º angle. Pull your elbows back and apart. Lead with the elbows, not your hands. Don't pinch your shoulder blades hard. Keep the tension in the back of
- [Chest Supported Cable Lat Row](https://strengthtrainwithval.com/aiovg_videos/chest-supported-lat-row/): Set up Hinge forward at the hips. Keep a tight core and a neutral back. Execution Start by driving the arm down, and then the elbow back. Think of the motion of locomotive wheels. Keep your elbows close to your sides. Your shoulders shouldn't shrug up.
- [Chest Support Rear Delt Row](https://strengthtrainwithval.com/aiovg_videos/chest-supported-upper-back-row-semi-pronated-grip/): Set up Set your arms just below shoulder height. Rotate your arms slightly so you can fully lengthen the rear delt. A slight arch in the thoracic spine helps keep tension in the upper back. Execution Drive your elbows out and straight behind you.
- [Chest Support Lat Pull Down](https://strengthtrainwithval.com/aiovg_videos/chest-supported-lat-pull-down/): Set up Use a parallel grip. Line the handles up with your arm path. To fully lengthen the lats, reach straight above you with your palms facing in. Imagine reaching for something on a high shelf without going on your toes. Feel that stretch in your sides. That's the fully lengthened position of the lats,
- [Cable Y Fly (Medial Delts Shortened)](https://strengthtrainwithval.com/aiovg_videos/cable-y-fly/): Set up Line up the cables to follow your arm path. The pulley will be at about shin height. Step back just a bit, then lean slightly forward so there's tension in the delts. Execution Contract the delts to form a Y. Slowly return to the starting position, keeping tension the entire movement.
- [Cable Crossover Glute Kickback](https://strengthtrainwithval.com/aiovg_videos/crossover-glute-kickback/): Set up Follow the video for the visual set up. It shows both the left and right leg set up. Execution Follow along with the video for the movement.
- [Cable Adductor](https://strengthtrainwithval.com/aiovg_videos/cable-adductor/): Set up Set the cable at ankle height and attach the cuff to the leg closest to the stack. Execution Stand tall and hold on to something for balance. Sweep the working leg across in front of the standing leg. Lead with your inner thigh. Return slowly and let the inner thigh lengthen. Keep your
- [Bent Over EZ Bar or Dumbbell row](https://strengthtrainwithval.com/aiovg_videos/bent-over-ez-bar-or-db-row/): Set up Hinge forward at the hips with a neutral spine. Take a pronated (overhand) grip to train the upper back. Execution Row the bar or dumbbells toward your body and bring your shoulder blades together. Lower with control. Tip For more rear delt bias, use dumbbells and row with your arms at about a
- [Bent Knee RDL](https://strengthtrainwithval.com/aiovg_videos/bent-knee-rdl/): Set up Stand with your feet about hip width apart and hold the weight in front of your thighs. Execution Bend your knees more than in a regular RDL to get more glute recuitment. Push your hips back with a neutral spine until they stop moving back. Drive the hips forward to stand.
- [Belt Squat Machine using V bar Attachment](https://strengthtrainwithval.com/aiovg_videos/belt-squat-machine-using-v-bar-attachment/): Set up Use a wider stance. Execution For more glute emphasis, think torso to thigh as you push your pelvis back. Aim for about 90 degrees of knee flexion to maximize glute engagement. Less than that starts to shift the emphasis toward the hamstrings.
- [Banded Upper Back Pull Down](https://strengthtrainwithval.com/aiovg_videos/banded-upper-back-pull-down/): Set up Anchor the band high and take a wider grip than you would for lats using a pronated grip. Execution Let your elbows flare out to the sides. Pull toward your upper chest and bring your shoulder blades together. Reach back up slowly and let the shoulder blades spread apart.
- [Banded Lat Pull Down](https://strengthtrainwithval.com/aiovg_videos/banded-lat-pull-down/): Set up Anchor the band high and kneel or sit far enough back that there's tension with your arm fully reached. Neutral Grip. Execution Keep your ribs down and your spine neutral. Drive your elbow down toward your hip. Think elbow, not hand. Let the arm reach back up slowly and feel the lat lengthen.
- [Banded Dumbbell Leg Extension](https://strengthtrainwithval.com/aiovg_videos/banded-dumbbell-leg-extension-2/): Set up This one takes a bit of creativity to set up. Incline your bench just a bit. Attach a band so there's tough resistance at the top of the movement. Put a dumbbell through the band and place it on your ankles. Execution Hold on to the bench. Extend your knees fully against the
- [Band-Assisted Pull Ups](https://strengthtrainwithval.com/aiovg_videos/band-assisted-pull-up/): Set up Loop the band over the bar and place one foot or knee in it. Execution Start from a full hang, then pull your shoulder blades down before your arms bend. Drive your elbows down toward your ribs until your chin clears the bar. Lower all the way under control. Use a lighter band
- [Back Foot Elevated Split Squat](https://strengthtrainwithval.com/aiovg_videos/back-foot-elevated-split-squat/): Set up Set the bench or box just high enough that the back knee doesn't touch the ground at the bottom. Position the back leg so you get maximum hip extension. Hold on to a bench or pole for added stability, or hold dumbbells in both hands. Execution Keep a neutral spine and a tight
- [B Stance RDL - hamstring bias](https://strengthtrainwithval.com/aiovg_videos/b-stance-rdl/): Set up Stagger your feet with most of your weight on the front leg. Hold on to something for added stability, as shown. Elevate the back foot if that set up works better for you. Execution Keep a minimal knee bend to bias the hamstrings. Hinge at the hips with a neutral spine and feel
- [Anterior Delt Dumbbell Raise](https://strengthtrainwithval.com/aiovg_videos/anterior-dumbbell-raise/): Set up Stand tall with a slight forward lean so the front delt has tension from the start. Execution Raise the dumbbells in front of you, following the line of your front delt fibers. Stop when your biceps reach about collarbone height. Keep your upper back steady and lower slowly. Don't swing.
- [Anterior Delt Cable Raise](https://strengthtrainwithval.com/aiovg_videos/anterior-delt-cable-raise/): Set up Step slightly forward so there's tension in the cable. Keep your upper back stabilized. Don't lock the scapulae down. Execution Drive the arm along the line of the anterior delt fibers. Finish when your bicep reaches eye height. Control the eccentric.
- [Cable Crunch Kneeling](https://strengthtrainwithval.com/aiovg_videos/cable-crunch-kneeling/): Set up Kneel facing the cable and hold the rope by your head. Don't use your arms to pull the load. Use your core. Execution Step 1: contract your TVA (transverse abdominis) in toward your belly button. Step 2: pull belly button to spine as you flex your spine. Extend your spine as you breathe
- [Strength Squad Call #26](https://strengthtrainwithval.com/aiovg_videos/strength-squad-call-26/): In this Strength Squad call, Val gets into protein timing and why how you spread your protein matters as much as your daily total. She explains how leucine switches on mTOR to start muscle protein synthesis, why that takes a real meal with 30 to 40 grams of protein, and why the bar goes up
- [Strength Squad Call #25](https://strengthtrainwithval.com/aiovg_videos/strength-squad-call-25/): In this Strength Squad call, Val breaks down the research on hormone replacement therapy, comparing oral estrogen (like Premarin) to transdermal patches and how each one affects your muscle, fat storage, and insulin sensitivity. She explains why declining estrogen tends to shift fat toward the belly, then lays out her four pillars for training through
- [Strength Squad Call #24](https://strengthtrainwithval.com/aiovg_videos/strength-squad-call-24/): In this monthly Strength Squad call, Val walks through recent exercise technique and variations she has been experimenting with, focused on the lower body. She demonstrates 45-degree hip extensions with bands, reverse hack squats, and glute bridges on a Hammer Strength machine, leaning on cues like "blossoming" the glutes and keeping even pressure through the
- [Rear Delt Pull Down](https://strengthtrainwithval.com/aiovg_videos/rear-delt-pull-down-2/)
- [Heel Elevated Deadlift (v2)](https://strengthtrainwithval.com/aiovg_videos/heel-elevated-deadlift-v2/)
- [Unilateral Banded Kneeling Pull Around](https://strengthtrainwithval.com/aiovg_videos/unilateral-banded-kneeling-pull-around-2/)
- [Neutral Grip Preacher Curl](https://strengthtrainwithval.com/aiovg_videos/neutral-grip-preacher-curl/)
- [Glute Min on Multi Hip (Abduction)](https://strengthtrainwithval.com/aiovg_videos/glute-min-on-multi-hip-abduction/)
- [Seated Abduction](https://strengthtrainwithval.com/aiovg_videos/seated-abduction/)
- [Iliac Biased GM Reverse Lunge](https://strengthtrainwithval.com/aiovg_videos/iliac-biased-gm-reverse-lunge/)
- [Seated Abduction – Forward & Back](https://strengthtrainwithval.com/aiovg_videos/seated-abduction-forward-back/)
- [Anterior Delt Incline DB Press](https://strengthtrainwithval.com/aiovg_videos/anterior-delt-incline-db-press/)
- [High Narrow Leg Press](https://strengthtrainwithval.com/aiovg_videos/high-narrow-leg-press/)
- [Assisted Pull Up](https://strengthtrainwithval.com/aiovg_videos/assisted-pull-up/)
- [Wide Stance Leg Press](https://strengthtrainwithval.com/aiovg_videos/wide-stance-leg-press/)
- [Rear Delt DB Row](https://strengthtrainwithval.com/aiovg_videos/rear-delt-db-row/): Stabilize the upper back. Neutral spine. Arm path at about 45º from the body. Drive elbows back.
- [Cable Pullover - Teres](https://strengthtrainwithval.com/aiovg_videos/cable-pullover-teres/)
- [Strength Squad Call #23](https://strengthtrainwithval.com/aiovg_videos/strength-squad-call-23/): In Strength Squad call #23, Val digs into stress and resilience — how chronic stress disrupts your nervous system, cortisol, and gut health (think SIBO and leaky gut), and why chasing symptoms with band-aids like long-term PPIs can backfire. She shares practical tools to shift into "rest and digest" mode: vagal toning and breathing exercises,
- [Strength Squad Call #22](https://strengthtrainwithval.com/aiovg_videos/strength-squad-call-22/): In Strength Squad call #22, Val shares her summer maintenance playbook — how to hold your progress through the busy summer months without resorting to reactive "mini cuts." She walks through a practical checklist: prioritize protein (~30g per meal), plan ahead for social events, stay hydrated (without overdoing electrolytes), adjust training frequency while keeping sessions
- [Strength Squad Call #20](https://strengthtrainwithval.com/aiovg_videos/strength-squad-call-20/): Val breaks down a 47-year longitudinal study on aging (reviewed by Dr. Eric Helms), showing that power peaks in your late 20s and strength and aerobic capacity in your mid-30s, but that the rate of decline afterward is largely a choice. Her message is empowering: resistance training, including lifting heavy and explosive work, builds and
- [Strength Squad Call #19](https://strengthtrainwithval.com/aiovg_videos/strength-squad-call-19-2/): Val opens the new year on accountability: keeping the promises you make to yourself, letting habits and 'guardrails' around food, training, and movement carry you when motivation dips, and using reminders to fight decision fatigue. She then lays out a hierarchy of training, making the case that quality of movement should outrank chasing PRs, because
- [Strength Squad Call #18](https://strengthtrainwithval.com/aiovg_videos/strength-squad-call-19/): Drawing on a Stronger by Science review, Val tackles body recomposition, the 'holy grail' of building muscle and losing fat at the same time, and debunks the myth that the two can't happen together. She shares research and her own coaching experience showing recomp works especially well for beginners and returners, but is achievable even
- [Strength Squad Call #17](https://strengthtrainwithval.com/aiovg_videos/strength-squad-call-17/): Val walks through a randomized clinical trial comparing app-only weight loss to an app plus human coaching, where both groups had the same tracker, scale, and app but only one got weekly personalized calls. The coached group lost dramatically more weight, about 38% more at six months and 56% more at twelve, and Val unpacks
- [Strength Squad Call #16](https://strengthtrainwithval.com/aiovg_videos/strength-squad-call-16/): Val makes the case that maintenance is the real challenge, harder than fat loss, because there's no visible progress to keep you motivated, so it asks you to trust your established habits instead of chasing the scale. Drawing on client stories and her own life, she distinguishes dieting from genuine transformation, explaining that new habits
- [Strength Squad Call #15](https://strengthtrainwithval.com/aiovg_videos/strength-squad-call-15/): This call is all about breathing, bracing, and core control under the bar. Val breaks down the Valsalva maneuver, inhaling before the eccentric and exhaling through the concentric, and shows how to coordinate breath with pelvic-floor engagement on movements like the leg press, RDL, glute bridge, and cable crunch. She covers when a weight belt
- [Strength Squad Call #14](https://strengthtrainwithval.com/aiovg_videos/strength-squad-call-14/): Val gives the squad permission to be flexible with their programming: it's fine to modify exercises around busy machines, limited equipment, or low energy, and chasing the 'optimal' routine matters less than auto-regulating for your real circumstances. She warns against all-or-nothing thinking, doing something always beats doing nothing, and shows how to make non-ideal equipment
- [Strength Squad Call #13](https://strengthtrainwithval.com/aiovg_videos/strength-squad-call-13/): In a member-requested deep dive, Val surveys hormone replacement therapy (HRT) and the broader toolkit for optimizing health through menopause. She talks through HRT considerations and the importance of bloodwork and a knowledgeable practitioner, then shares her own and clients' experiences with NAD+ infusions and NMN, peptides like CJC-1295 with Ipamorelin and BPC-157, and GLP
- [Strength Squad Call #12](https://strengthtrainwithval.com/aiovg_videos/strength-squad-call-12/): With a trip to Greece coming up, Val centers this call on training with limited equipment, showing how to hit each muscle group with body weight, dumbbells, and bands, aiming for higher rep ranges (around 20) and using integrated partials and circuits to keep the stimulus high. She reassures the squad about training on vacation:
- [Strength Squad Call #11 - May 8 2025](https://strengthtrainwithval.com/aiovg_videos/strength-squad-call-11-may-8-2025/): Val opens by demystifying progressions: they're optional, not required for progress, but a useful way to add volume and intensity, especially late in a training cycle, as long as you protect movement quality and don't overdo it and risk injury. She then digs into setup and range of motion for hypertrophy, critiquing a Bulgarian split
- [Strength Squad Call #10 - April 10 2025](https://strengthtrainwithval.com/aiovg_videos/strength-squad-call-10-april-10-2025/): Built around the theme 'bloom where you're planted' and an Eric Trexler MASS Research Review article, this call is about pairing the science with real-world application. Val talks through the limits of applying male research to women, individual genetic potential, and the realistic expectations that go with it, then introduces fat-free mass index (FFMI) as
- [#9 - March 2025 - Strength Squad Call](https://strengthtrainwithval.com/aiovg_videos/9-march-2025-strength-squad-call/): Val centers this call on managing intensity during a fat-loss phase, walking through realistic timelines and goals, the role of mini-cuts and diet breaks or refeeds, and why adequate carbohydrates matter. She coaches the squad to read their own biofeedback, sleep, digestion, resting heart rate, and energy, and to use reps in reserve to keep
- [#8 – Feb 12 2025 – Strength Squad Educational Call](https://strengthtrainwithval.com/aiovg_videos/8-feb-12-2025-strength-squad-educational-call/): Prompted by a member's email, Val makes the case for filming your own training: recording your top sets builds form awareness and accountability, acting almost like a personal trainer in your pocket, and the goal is improvement, not perfection. She shares practical setup tips, shooting from a 45-degree angle for the best perspective, propping the
- [#7 Strength Squad Call](https://strengthtrainwithval.com/aiovg_videos/7-strength-squad-call/): Inspired by an Eric Helms article, Val digs into how progress works for more advanced lifters: train with intent, expect gains to slow as you approach your genetic potential, and judge yourself against steady, measurable progress rather than the highlight reels on social media. She offers a flow-chart way to troubleshoot plateaus, checking sleep, energy,
- [#6 Strength Squad Call](https://strengthtrainwithval.com/aiovg_videos/strength-squad-call-6/): This call is a research-backed conversation about menopause and midlife body composition. Val walks through the SWAN study (Women's Health Across the Nation), explaining how the menopause transition drives a gain in body fat and a loss of lean mass, the roles of declining estrogen, estradiol, and FSH, and why the real story is body
- [#5 Strength Squad Call](https://strengthtrainwithval.com/aiovg_videos/strength-squad-call-5/): With the holidays approaching, Val makes the case for going in with an intentional plan instead of waiting on a January resolution. She shares practical nutrition strategies, prioritizing protein and vegetables, watching portions, enjoying festive foods in moderation, going easy on alcohol, and treating food as a choice rather than a moral issue, drawing on
- [#4 - Oct 15 2024 - Strength Squad Educational Call](https://strengthtrainwithval.com/aiovg_videos/4-oct-15-2024-strength-squad-educational-call/): Val unpacks the difference between effort and intensity: effort is relative to how you feel that day, while intensity is best gauged by reps in reserve, and she explains why occasionally pushing to failure helps you calibrate what true intensity feels like. She also cautions that heart rate isn't a reliable measure of effort in
- [#3 – Sep 10 2024 – Strength Squad Educational Call](https://strengthtrainwithval.com/aiovg_videos/3-sep-10-2024-strength-squad-educational-call/): This call is a deep dive into resistance profiles: how a muscle meets tension differently across its range of motion, being stretched at some points and contracted at others, and how that changes with the modality you use. Val shows how to manipulate the resistance challenge with cable pulley positions, tempo, momentum, bands and chains,
- [#2 - Aug 6 2024 - Strength Squad Educational Call](https://strengthtrainwithval.com/aiovg_videos/2-aug-6-2024-strength-squad-educational-call/): In this call, Val tackles how to handle training when you're sick or mentally fatigued, drawing on her own recent illness to make the case for putting health ahead of fitness. She walks through what recovery actually looks like: don't stress about macros, eat what feels good, stay hydrated, keep up key supplements like vitamin
- [#1 - July 10 2024 - Strength Squad Educational Call](https://strengthtrainwithval.com/aiovg_videos/july-10th-2024-strength-squad-group-training-call/): In the very first Strength Squad call, Val lays the foundation for nutrition: how to establish a sustainable baseline by tracking your intake for a week or two, then settle into a flexible maintenance calorie range rather than chasing a rigid number. She covers dialing in protein for your goal weight, building meals around whole
- [Strength Squad Call #21](https://strengthtrainwithval.com/aiovg_videos/strength-squad-call-21/): In this Strength Squad call, Val breaks down the science of intentional eating — how the hunger hormone ghrelin and the satiety hormone leptin regulate appetite, and why feeling hungry at maintenance is completely normal. She introduces a food-satisfaction scale (aim for a 5–6, not stuffed) and shares five habits for tuning into your fullness
- [Episode 32: Body Image and Food Fears with Celeste Rains-Turk](https://strengthtrainwithval.com/aiovg_videos/episode-32-body-image-and-food-fears-with-celeste-rains-turk-copy/)
- [Episode 39: Travel Tips](https://strengthtrainwithval.com/aiovg_videos/episode-39-travel-tips/)
- [Episode 37: Keep Calm and Menopause On!](https://strengthtrainwithval.com/aiovg_videos/episode-37-keep-calm-and-menopause-on/)
- [Episode 38: The Feel of Intensity (Strength Training vs. Cardio)](https://strengthtrainwithval.com/aiovg_videos/episode-38-the-feel-of-intensity-strength-training-vs-cardio/)
- [Episode 36: Life After Contest Prep with Teresa McDonald](https://strengthtrainwithval.com/aiovg_videos/episode-36-life-after-contest-prep-with-teresa-mcdonald/)
- [Episode 35: Fit Tech: Friend or Foe?](https://strengthtrainwithval.com/aiovg_videos/episode-35-fit-tech-friend-or-foe/)
- [Episode 34: Over and Underrated with Brad Jensen](https://strengthtrainwithval.com/aiovg_videos/episode-34-over-and-underrated-with-brad-jensen/)
- [Episode 33: Living the Maintenance Life with Anna Loflin and Jill Myers](https://strengthtrainwithval.com/aiovg_videos/episode-33-living-the-maintenance-life-with-anna-loflin-and-jill-myers/)
- [Episode 31: Intuitive Eating with Marisa Michael, RD](https://strengthtrainwithval.com/aiovg_videos/episode-31-intuitive-eating-with-marisa-michael-rd/)
- [Episode 30: Making Those Resolutions Stick](https://strengthtrainwithval.com/aiovg_videos/episode-30-making-those-resolutions-stick/)
- [Episode 29: Making Sense of Gym Lingo](https://strengthtrainwithval.com/aiovg_videos/episode-29-making-sense-of-gym-lingo/)
- [Episode 28: Celebrate with Intention](https://strengthtrainwithval.com/aiovg_videos/episode-28-celebrate-with-intention/)
- [Episode 27: Are You Sandbagging?](https://strengthtrainwithval.com/aiovg_videos/episode-27-are-you-sandbagging/)
- [Episode 26: A Day in the Life with Teresa McDonald](https://strengthtrainwithval.com/aiovg_videos/episode-26-a-day-in-the-life-with-teresa-mcdonald/)
- [Episode 25: Fat Loss, Part 3: When is it Enough?](https://strengthtrainwithval.com/aiovg_videos/episode-25-fat-loss-part-3-when-is-it-enough/)
- [Episode 23: Fat Loss, Part 1: Managing Expectations](https://strengthtrainwithval.com/aiovg_videos/episode-23-fat-loss-part-1-managing-expectations/)
- [Episode 24: Fat Loss, Part 2: Tips for Success](https://strengthtrainwithval.com/aiovg_videos/episode-24-fat-loss-part-2-tips-for-success/)
- [Episode 22: Taking Our Own Advice](https://strengthtrainwithval.com/aiovg_videos/episode-22-taking-our-own-advice/)
- [Episode 21: Telling a New Story with @irisdeadlifts](https://strengthtrainwithval.com/aiovg_videos/episode-21-telling-a-new-story-with-irisdeadlifts/)
- [Episode 20: Changing Our Minds with Austin Current](https://strengthtrainwithval.com/aiovg_videos/episode-20-changing-our-minds-with-austin-current/)
- [Episode 19: Maintenance Requires Effort](https://strengthtrainwithval.com/aiovg_videos/episode-19-maintenance-requires-effort/)
- [Episode 18: Getting Glutes](https://strengthtrainwithval.com/aiovg_videos/episode-18-getting-glutes/)
- [Episode 17: Push Forward? Or Pull Back?](https://strengthtrainwithval.com/aiovg_videos/episode-17-push-forward-or-pull-back/)
- [Episode 16: Building Muscle with Chris Barakat](https://strengthtrainwithval.com/aiovg_videos/episode-16-building-muscle-with-chris-barakat/)
- [Episode 15: Patience in the Process](https://strengthtrainwithval.com/aiovg_videos/episode-15-patience-in-the-process/)
- [Episode 13: The Power of Protein](https://strengthtrainwithval.com/aiovg_videos/episode-13-the-power-of-protein/)
- [Episode 14: Progressive Overload](https://strengthtrainwithval.com/aiovg_videos/episode-14-progressive-overload/)
- [Episode 12: Thriving in Maintenance](https://strengthtrainwithval.com/aiovg_videos/episode-12-thriving-in-maintenance/)
- [Episode 11: Stage Lean vs. Lifestyle Lean with Guest Erin Moore](https://strengthtrainwithval.com/aiovg_videos/episode-11-stage-lean-vs-lifestyle-lean-with-guest-erin-moore/)
- [Episode 10: Adding Nuance](https://strengthtrainwithval.com/aiovg_videos/episode-10-adding-nuance/)
- [Episode 09: Documenting Your Progress](https://strengthtrainwithval.com/aiovg_videos/episode-09-documenting-your-progress/)
- [Episode 08: Managing Menopause with Joanna Dara](https://strengthtrainwithval.com/aiovg_videos/episode-08-managing-menopause-with-joanna-dara/)
- [Episode 07: Training Volume](https://strengthtrainwithval.com/aiovg_videos/episode-07-training-volume/)
- [Episode 06: Drop the "All or Nothing" Mindset](https://strengthtrainwithval.com/aiovg_videos/episode-06-drop-the-all-or-nothing-mindset/)
- [Episode 04: 1-on-1 vs. Group Coaching](https://strengthtrainwithval.com/aiovg_videos/episode-04-1-on-1-vs-group-coaching/)
- [Episode 05: Focus on the Look, Not the Scale](https://strengthtrainwithval.com/aiovg_videos/episode-05-focus-on-the-look-not-the-scale/)
- [Episode 03: Midlife Revelations with Karen Jackson](https://strengthtrainwithval.com/aiovg_videos/episode-03-midlife-revelations-with-karen-jackson/)
- [Episode 02: The Realistic Hack-Your-Metabolism Starter Pack](https://strengthtrainwithval.com/aiovg_videos/episode-02-the-realistic-hack-your-metabolism-starter-pack/)
- [Episode 01: Being a Beginner](https://strengthtrainwithval.com/aiovg_videos/episode-01-being-a-beginner/)
- [Ep 01 - How I became an IFBB Bikini Pro (my origin story)](https://strengthtrainwithval.com/aiovg_videos/ep-1-how-i-became-an-ifbb-bikini-pro-my-origin-story/)
- [Ep 02 - Haleigh's Bikini Prep and over 1 Year Post Show](https://strengthtrainwithval.com/aiovg_videos/ep-2-haleighs-bikini-prep-and-over-1-year-post-show/)
- [Ep 03 - Posing Tips for Bikini & Fit Model](https://strengthtrainwithval.com/aiovg_videos/ep-3-posing-tips-for-bikini-fit-model/)
- [Ep 04 - Peak Week & Judge Feedback](https://strengthtrainwithval.com/aiovg_videos/ep-4-peak-week-judge-feedback/)
- [Ep 05 - Bikini vs. Fit Model with IFBB Judge Robyn Maher](https://strengthtrainwithval.com/aiovg_videos/ep-5-bikini-vs-fit-model-with-ifbb-judge-robyn-maher/)
- [Ep 06 - Balancing Life and Fitness with Fit Model Abbey Bird](https://strengthtrainwithval.com/aiovg_videos/ep-6-balancing-life-and-fitness-with-fit-model-abbey-bird/)
- [Ep 07 - Navigating the Post-Show Blues](https://strengthtrainwithval.com/aiovg_videos/ep-7-navigating-the-post-show-blues/)
- [Ep 08 - Grief to Glory: IFBB Masters Pro Sandy Arave's Journey](https://strengthtrainwithval.com/aiovg_videos/ep-8-grief-to-glory-ifbb-masters-pro-sandy-araves-journey/)
- [Ep 09 - From Bikini to Fit Model: Kelly Trust's Journey to Pro](https://strengthtrainwithval.com/aiovg_videos/ep-9-from-bikini-to-fit-model-kelly-trusts-journey-to-pro/)
- [Ep 14 - Empowering Women Through Perimenopause with Shannon @thegymnurse](https://strengthtrainwithval.com/aiovg_videos/ep-14-empowering-women-through-perimenopause-with-shannon-thegymnurse/)
- [Ep 12 - The Art of Patience: Teresa McDonald's Bodybuilding Insights](https://strengthtrainwithval.com/aiovg_videos/ep-12-the-art-of-patience-teresa-mcdonalds-bodybuilding-insights/)
- [Ep 13 - Conquering the Stage: Xuan Ngo's Path to Pro Card](https://strengthtrainwithval.com/aiovg_videos/ep-13-conquering-the-stage-xuan-ngos-path-to-pro-card/)
- [Ep 11 - Eliza's Shift from Diet Mindset to Intentional Athlete](https://strengthtrainwithval.com/aiovg_videos/ep-11-elizas-shift-from-diet-mindset-to-intentional-athlete/)
- [Ep 10 - Mom of 6 to Bikini: Jamie Garrett's Transformation](https://strengthtrainwithval.com/aiovg_videos/ep-10-mom-of-6-to-bikini-jamie-garretts-transformation/)
- [Warm Up Sets](https://strengthtrainwithval.com/aiovg_videos/warm-up-sets/)
- [How to use the Trainerize Platform](https://strengthtrainwithval.com/aiovg_videos/how-to-use-the-trainerize-platform/): Learn how to use the Trainerize mobile app Add workouts to your calendar
- [What is Failure?](https://strengthtrainwithval.com/aiovg_videos/what-is-failure/)
- [How to calculate current calorie/macro intake](https://strengthtrainwithval.com/aiovg_videos/how-to-calculate-current-calorie-macro-intake/)
- [Tips for Fat Loss](https://strengthtrainwithval.com/aiovg_videos/tips-for-fat-loss/)
- [Tips for Maintenance](https://strengthtrainwithval.com/aiovg_videos/tips-for-maintenance/)
- [Patience in the Process](https://strengthtrainwithval.com/aiovg_videos/patience-in-the-process/)
- [Effort and Intensity with Training](https://strengthtrainwithval.com/aiovg_videos/effort-and-intensity-with-training/)
- [Exercise Alternatives (swaps)](https://strengthtrainwithval.com/aiovg_videos/exercise-alternatives-swaps/): What to do when you need to swap out an exercise that has been programed.
- [What is Tempo](https://strengthtrainwithval.com/aiovg_videos/what-is-tempo/): Learn about how to apply tempo to your training
- [What is RIR](https://strengthtrainwithval.com/aiovg_videos/what-is-rir/): Learn about the meaning for Reps in Reserve (RIR)
- [Banded Dumbbell Leg Extension](https://strengthtrainwithval.com/aiovg_videos/banded-dumbbell-leg-extension/)
- [Upper Back Pull Down Prime](https://strengthtrainwithval.com/aiovg_videos/upper-back-pull-down-prime/)
- [Neutral Grip Dumbbell Preacher Curl](https://strengthtrainwithval.com/aiovg_videos/neutral-grip-dumbbell-preacher-curl/)
- [Glute Med Cable Kickback](https://strengthtrainwithval.com/aiovg_videos/glute-med-cable-kickback/): Set cable at about knee height. Slight hinge at hips (lean forward) Keep neck and back neutral (no arch) Position yourself so that the working leg crosses in front of the support leg. Let those inner thighs touch -keep hips neutral. Use your glute to contract instead of forcing a kickback with the foot.
- [Glute Bridge](https://strengthtrainwithval.com/aiovg_videos/glute-bridge/): Feet are about hip-width. Tuck your chin to your sternum to help you maintain a neutral spine through the movement. You can use wedges (If you do use wedges they help you get even more hip extension (butt squeeze) Shoulder blades are on the edge of the bench Spine remains neutral (don't like your back
- [Glute Max Cable Pressback](https://strengthtrainwithval.com/aiovg_videos/glute-max-cable-kickback/): Set up so cable is about waist height. Attach cable to front of ankle strap. It's best to a strap that has support under the foot too. Starting position - keep hips parallel, stand a little off to the side of the cable (if working leg then stand a little to the left) Allow cable
- [Sternal Pec Cable Press Around](https://strengthtrainwithval.com/aiovg_videos/sternal-pec-cable-press-around/)
- [Prone Incline Dumbbell Lateral Raise](https://strengthtrainwithval.com/aiovg_videos/prone-incline-dumbbell-lateral-raise/)
- [Dumbbell Y Raise](https://strengthtrainwithval.com/aiovg_videos/dumbbell-y-raise/)

## Product categories

- [Bikini & Fit Model Posing](https://strengthtrainwithval.com/product-category/bikini-posing/)
- [Personal Training](https://strengthtrainwithval.com/product-category/personal-training/)
- [Mentorship](https://strengthtrainwithval.com/product-category/mentorship/)

## Video Categories

- [Back](https://strengthtrainwithval.com/video-category/back/)
- [Glutes](https://strengthtrainwithval.com/video-category/glutes/)
- [Biceps](https://strengthtrainwithval.com/video-category/biceps/)
- [Training Library](https://strengthtrainwithval.com/video-category/training-library/)
- [Triceps](https://strengthtrainwithval.com/video-category/triceps/)
- [Shoulders](https://strengthtrainwithval.com/video-category/shoulders/)
- [Chest](https://strengthtrainwithval.com/video-category/chest/)
- [Hamstrings](https://strengthtrainwithval.com/video-category/hamstrings/)
- [Quads](https://strengthtrainwithval.com/video-category/quads/)
- [Calves](https://strengthtrainwithval.com/video-category/calves/)
- [Abs](https://strengthtrainwithval.com/video-category/abs/)
- [Strength Squad](https://strengthtrainwithval.com/video-category/strength-squad/)
- [Training Tips](https://strengthtrainwithval.com/video-category/training-tips/)
- [Educational Calls](https://strengthtrainwithval.com/video-category/educational-calls/)
- [Val's YouTube Episodes](https://strengthtrainwithval.com/video-category/vals-youtube-episodes/)
- [Training Age Podcast](https://strengthtrainwithval.com/video-category/training-age-podcast/)
- [Conditioning](https://strengthtrainwithval.com/video-category/conditioning/)

## Video Tags

- [Dumbbell](https://strengthtrainwithval.com/video-tag/dumbbell/)
- [Cables](https://strengthtrainwithval.com/video-tag/cables/)
- [Trap Bar](https://strengthtrainwithval.com/video-tag/trap-bar/)
- [Wedges](https://strengthtrainwithval.com/video-tag/wedges/)
- [Barbell](https://strengthtrainwithval.com/video-tag/barbell/)
- [Wedge](https://strengthtrainwithval.com/video-tag/wedge/)
- [Cable](https://strengthtrainwithval.com/video-tag/cable/)
- [Ankle Cuff](https://strengthtrainwithval.com/video-tag/ankle-cuff/)
- [Smith Machine](https://strengthtrainwithval.com/video-tag/smith-machine/)
- [Bench](https://strengthtrainwithval.com/video-tag/bench/)
- [Prime](https://strengthtrainwithval.com/video-tag/prime/)
- [Long Bar](https://strengthtrainwithval.com/video-tag/long-bar/)
- [RO-T8](https://strengthtrainwithval.com/video-tag/ro-t8/)
- [Short Bar](https://strengthtrainwithval.com/video-tag/short-bar/)
- [Bands](https://strengthtrainwithval.com/video-tag/bands/)
- [Home](https://strengthtrainwithval.com/video-tag/home/)
- [RO-T8 4N1](https://strengthtrainwithval.com/video-tag/ro-t8-4n1/)