Connection (push)
This month we start with providing levels for each strength movement. Level 1 is ideal for someone new to strength or with more limitations, while level 3 is the most advanced variant.
The Lower body Push Strength is a single leg movement.
Level 1 is a step up - For this version, focus on higher step and lower weight to target quads.
Level 2 is a standing split squat. Perform all reps on one side before the other. Hold DBs or KBs in hands loading as needed
Level 3 is a standing split squat using a safety bar to allow for high loads and more upper back stability and demands
The Upper body Push Strength is a traditional chest press.
Level 1 is a floor press to provide support and secure range of motion using a single kb or goblet
Level 2 is a Chest press using DBs
Level 3 is a Chest press using a barbell or a football bar
The first superset is lower body focused and includes heel elevated squat and some plyometrics
Level 1 is a goblet hold with heels elevated on a plate. Alternatively using the foam roller against the wall is an option as well// Plate hops are paired with this
Level 2 is a heavier goblet but with feet on a slant board. Pair this with an unlaoded traditional squat jump
Level 3 is a heavy goblet weight paired with weighted squat jumps (dbs in each hand)
The second superset his upper body focused and pairs a single arm press with a piston push
Level 1 is a Standing landmine press and a light piston push
Level 2 is a Moderate load standing press with a heavier piston push
Level 3 is half kneeling or seated landmine press with a heavy piston push
Core finishes off with the following: Half kneeling rotation + hip flexors exercises of various difficulties
