Strength: Push
This months push is broken into a lower body and upper body strength exercise followed by 3 movements as superset/ stamina session.
For lower body the single leg squat has three variations depending on ability:
1: Assisted single leg squat using rings 2: B stance squats 3: Single leg squat with plate or belt squat
The upper body strength is a two handed goblet floor press which can be done with a dumbbell or KB. Choose a load that challenges you given your ability.
The stamina section is meant for you to move through all 3 exercises, resting as needed between each movement for 3 full sets/ rounds:
- 50' Piston Push
- 10 Cossac squat L + R (Options are 1: Cossac Sit 2: Foot elevated (video here at 9:40) or 3: Landmine, KB, DB variations (this video starts at 12:40))
- 12-15 3-way shoulder raise
Following this, perform 3-5 sets of explosive/ power work with a variation of a squat jump (Options: Sand dune stepper squat jump, DB squat jumps, Trap bar squat jumps)
Finally finish with 2-3 sets of a pallof press variation (Options Kneeling press, Standing press or Single leg)
