Strength: Push

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For Lower body strength this month, choose a squat of your choosing that you can safely go 'heavy' with. Using a box is a great way to load more and work on the power porition of the squat by eliminating some of the range of motion. This can be done as a goblet squat or Goblet squat to a box OR for more advanced a safety bar box squat.

For Upper body push strength this month we are doing our classic Dumbbell 15's:
*Dumbbell 15's are as follows:

Start wtih both weights in bottom rack at chest in active position.Perform 5 reps pressing on left side then return that weight to rack position and press 5 reps on right side. Then starting with both weights at the top, perform 5 reps left and 5 reps right. Finish with 5 reps moving weights together. Incline can be smaller to target more chest or severe to target more shoulder/ upper chest.

Stamina this month will rotate between 3 exercises:
The first is a pushup variation of your choice, use bands to help assist your pushup while maintaining good form OR make more advanced with a deficit pushup.

The next movement adds power to todays session with lunge jumps, either working on some power by generating a knee drive, or staying on one side for a plyo lunge jump, alternting sides and/or adding load.

Finally, work the core and smaller muscle groups with a plank into tricep extension. Option to go to the knees for more support.

Finish the session with some sprints. If you are a seasoned runner, you may do these on the treadmill or outside. If not, we recommend the fan bike. 10 seconds to build spped and 20 to work 90% effort before recovering for at least 2 min.