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
New 6-week progression
Current progression includes a heel elevated squat. This can be done on a slant board or using heel elevation (wedges or plates). Dumbbells at sides, on shoulders, barbell back squat, sandbag squat or belt squat (use plates under heels) all work as options.
For upper body, a 1 and a 1/2 bench using DB or barbell - weights will descend all the way, then halfway up, back down and finally to full extension. This is 1 rep. Show control versus bouncing the loads.
For accessory this week, lower body incluides a 'walking RDL' or DB hamstring march. Follow this set (about 50' or 10-12 steps each) with a light c2 bike shake out or short jog.
Upper body this week is a lat pullover which can be done with a banded DB, a DB, a plate or a cable. Superset this with cable/banded curls using a rope or bar.
