Connection (push)
This month we are working on a sumo squat where the load is between the legs and feet are wide enough to accommodate the object we are lifting but no excessively wide. Note the difference between a sumo squat and deadlift here. Our focus is a tall torso and using quads vs emphasizing hinge and hamstings.
Options are Double dumbbells (depth is person dependent from shallow to deficit) , A single or double KBs, or a landmine.
For our press this month we revisit shoulder pressing. Depending on goals and limitations, options include full kneeling, half kneeling (or seated DB presses), Standing barbell press, a bamboo bar (for stability) or a traditional seated landmine press.
Stamina set 1 this month is purely lower body focus moving from a loaded bulgrian (or traditional) split squat into a plyo unloaded bulgarian jump. Modification include a traditional split squat plyo or a staggered stance jump on floor.
Stamina set 2 this month pairs a floor press (Dumbbells or barbell or golet KB) and a lateral shoulder raise using dbs or band.
For our core superset this month we are working the "L sit/ hang". This can be infinitely scaled from the most advanced hang or sit full expression to a modified floor lift and everything in between. Superset with a variation of a turkish situp. experiment with load, and leg position.
