Strength exercises: videos and alternatives

The plan's strength sessions and the yoga with core use sixteen exercises. For each one: its video, the sessions that use it, the kit it needs and, when that kit is missing, an exercise that plays the same role. They are grouped by kit, from the floor to the gym.

No kit

The floor, sometimes a chair.

Decline push-ups

• Video
• In the plan: Anatomical Adaptation.
• Kit: feet on a chair or a box.

Front plank

• Video
• In the plan: Anatomical Adaptation, Strength Maintenance, Yoga 20 min + core 10 min.

Side plank

• Video
• In the plan: Anatomical Adaptation, Strength Maintenance, Yoga 20 min + core 10 min.

Bird-dog

• Video
• In the plan: Yoga 20 min + core 10 min.

Dead bug

• Video
• In the plan: Yoga 20 min + core 10 min.

With a home kit

A pull-up bar, bands, dumbbells or kettlebells, a stable box, a loaded backpack.

Step-ups

• Video
• In the plan: Anatomical Adaptation, Strength Maintenance.
• Kit: a stable box or bench, 60 cm high, or 35 cm in a bikepacking season.
• No box: the reverse lunge, on the floor; dumbbells or a loaded pack to add load.

Weighted step-ups

• Video
• In the plan: Max Transition, Max Strength.
• Kit: the same box, and dumbbells, kettlebells or a loaded pack.
• No box: the rear-foot-elevated split squat, back foot on a bench or a chair, loaded the same way.

Single-leg RDL (Romanian deadlift)

• Video
• In the plan: all four strength sessions.
• Kit: a dumbbell, a kettlebell or a loaded pack.

Band leg curls

• Video
• In the plan: Anatomical Adaptation.
• Kit: a band and a low anchor.
• No band: the slider leg curl, lying on your back, heels on a towel or in socks, on a smooth floor.

Band rows

• Video
• In the plan: Anatomical Adaptation.
• Kit: a band and an anchor.
• No band: the one-arm dumbbell row, one hand and one knee on a bench or a chair.

Pull-ups

• Video
• In the plan: Strength Maintenance.
• Kit: a pull-up bar.
• No bar: the band lat pulldown, the band anchored high.

Weighted pull-ups

• Video
• In the plan: Max Transition, Max Strength.
• Kit: a pull-up bar, and a dip belt or a loaded pack.
• No bar: the band lat pulldown, with a stronger band.

Hard at home

Doable at home, with kit few home setups have. With At home, with a home kit in the plan settings, the session gives the alternative directly.

Weighted dips

• Video
• In the plan: Max Transition.
• Kit: parallel bars, and a dip belt or a loaded pack.
• No bars: weighted push-ups, a loaded pack or a plate on your back.

Farmer's carry

• Video
• In the plan: Max Transition, Max Strength.
• Kit: two heavy dumbbells or kettlebells.
• With a single load: the suitcase carry, one side then the other.

Gym only

A gym machine. Each exercise has a home alternative. With At home, with a home kit in the plan settings, the session gives the alternative directly.

Leg press

• Video
• In the plan: Max Transition and Max Strength, in a bikepacking season.
• Kit: a leg press.
• No machine: the weighted step-ups the session offers on the same line.

Leg curls

• Video
• In the plan: Max Transition, Max Strength.
• Kit: a leg curl machine.
• No machine: the slider leg curl, lying on your back, heels on a towel or in socks, on a smooth floor.

The videos

They come from YouTube channels with no tie to Montagneur. A video that no longer opens, or a better one to suggest: write to contact@montagneur.com.