Connection (push)
June Push Warm up
2-3 rounds
30 seconds Jump of choice (bounding in place, box jumps, SD Stepper jumps)
8-10 plyo pushups (kneeling, to bench or off knees)
16 kb pull thrus
Week 3 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.
Accessory: The single leg pistol off a box is very challenging - ensure you go only to the depth you can get back up aggressively from. Use light weight or no weight as needed prioritizing depth first
For upper body superset max pushups, first set should allow at least 12-15 pushups. Move right into a controlled front or Y shoulder raise
