Connection (push)
May Push warm up
2-3 rounds
1 min c2 bike
10 Clam shells L + R
15 banded scap pushups
10 Plate goblet squats
Final week of 6-week cycle
This cycle's focus is lateral movement with the cossack squat or lateral step up. Choose an exercise you feel is appropriate and use this week to establish a test/ starting point.
For the cossack, prioritize range of motion. Use DB, goblet or two handed landmine to add loading. Rep range for most will be 8-12 reps for the test week. For a stepup, prioritize load vs height, focusing on the working (top) leg vs pushing off the floor each rep.
Upper body strength will be focused on pushups. While this is normally not thought of as a 'strength' exercise, it is a fundamental movement that will get dedicated attention for mastery this cycle. Find a pushup option that you can perform 10 reps with leaving only 1-2 in reserve. This may require you to add load to your back or perform a feet elevated or deficit pushup. Alternatively, deload using bands, hands elevated or knees down. Try to spend time setting up to make this effective and specific to your ability.
Accessory - A one and a half goblet squat requires going to full depth of squat, then halfway up, back down and then standing up at full extenstion. It's important that these positions are achieved with control versus 'bouncing'.
They can be done with KB or DB, on slant board or even floor. Superset them with a set of plyo lunges, staying on one side before moving to other. If plyo lunges are too much, try to only get the front leg to lift, keeping back leg on floor
For upperbody, we focus on press and core. Single arm DB press at an incline require core stabilization and is made more intense by pairing with a KB drag that will work the obliques.
