Connection (push)
July Push Warm up
July Push up
2-3 rounds
5-10 Half kneeling hip opener with rotation L + R
10 bottoms up reverse lunge L + R
10-15 DB incline chest flys
Final 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.
Accessory: Spanish squats are a great way to focus on the quads while working on knee health. Choose a heavy enough band that you are fully supportd when sitting back. Focus on engaging the quads in this movement and experiment with pacing to get the most benefit and connection
For upper body, the straddle plate raises will work the front of the shoulders. Be sure to not use momentum but instead control the raise. If unable to go fully overhead, find range of motion that is possible based on mobility. Superset these with a full body movement that will work the core and upperbody with the goblet hold position, as well as the legs. Alternate left and right sides with each rep.
