INTRO TO EQUIPMENT

Equipment For Each Program, What To Do If You Don’t Have It, and How To Choose Your Weights

 FULL LIST OF EQUIPMENT FOR ALL PROGRAMS

If you explore our programs on The Our Programs Page, you will find the specific equipment needed for each program in the program description.

WHAT IF YOU’RE MISSING EQUIPMENT?

If you don’t have all of the correct equipment for a given program, it is ALL GOOD. Below are some thoughts on how you can modify/replace equipment if you don’t have it. If you ever have any questions, please do not hesitate to reach out to us at info@everathlete.fit

  • If you don’t have a barbell + plates, you can certainly substitute with dumbbells. Just make sure that your dumbbells follow the same RPE guidelines. If we prescribe an 8/10 effort with a barbell, we would want you to substitute with dumbbells that feel like an 8/10 effort.

  • These can be substituted with a dumbbell for the exercises we prescribe.

  • These are challenging to substitute for. You can use water bottles and other hand held loads for weights at home (get creative). But, if you want best results from our programs that use dumbbell training, get yourself some dumbbells!

  • You can use a light dumbbell in the place of medicine ball in nearly every scenario that we use them.

  • Suggested substitutions for exercises:

    Bodyweight Row: Dumbbell Bent Over Rows or Renegade Rows

    1-Arm Bodyweight Row: Light 1-Arm Dumbbell Row.

    Fallout: Hollow Hold

  • These can be substituted if you tie a long exercise band into a short loop.

  • Exercise substitutions:

    Pull-ups: Bodyweight Rows or Bent Over Rows

    Hollow Hang: Hollow Hold or Farmer Carry

  • Exercise Substitutions:

    Hamstring Curls: Hamstring Bridge, TRX Hamstring Curls

    1-Leg Hamstring Curl: 1-Leg Bridge, 1-Leg Bench Hip Lift

    Knee Tucks: Hanging Knee Tucks, Hollow Hold + Knee Tuck

    Push up + Knee Tuck: Push up + mountain climber on ground

    Hip Lift + Twist: Bench hip lift on a bench

    Bench Press on Ball: Use a bench or perform DB floor press

    Pike: Down Dog + Push Up

    Stir The Pot: Hollow Hold, High Low Plank, Bear Hold Shoulder Taps

    Saws: Hollow hold, Plank

    Kneeling: Tall kneeling on ground with eyes closed or 1-leg balance exercise of choice.

    1/2 Kneeling: 1/2 kneeling on a pillow or other unstable surface with eyes closed or 1-leg balance exercise of choice

WEIGHT SELECTION

We will often refer to weight selection for dumbbell training as “Light, Medium, or Heavy” and in our Barbell Programs, we refer to weight selection based on percentages or The RPE Scale. Below are descriptions for each:

Light: A weight that you can press overhead 12+ Reps

Medium: A weight that you can press overhead 6-8 reps

Heavy: A weight that you cannot press overhead more than 3 reps

RPE: Relative Perceived Exertion - The RPE Scale is a scale from 1-10 (see Common Terms & Definitions for detailed explanation)