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 4 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: For Lower, Bulgarian split squats this week because they are a foundational movement, but we are adding a rotation. Rotation can be performed when you reach the bottom of the movement, or as you descend. Rotate towards the leg that is working (in front)
For upper body, perform the half kneeling Arnold shoulder press activating both core and glute of rear leg while you press. The arnold press is unique in that it includes a rotation as you press. Choose a weight that allows you to perform this with good mechanics. Superset this with controlled flutter kicks with hands under the glutes/ low back area. Be sure movement at legs/ hip flexors is deliberate and neck is relaxed
