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
New progression
New 6-week progression
We are returning to some unilateral strength work with this next 6 week progression. Lateral step-ups are unique and a great exercise with value for strength, balance as well as eccentric loading.
While there is no 'right or wrong' with height and loading, the higher the box the more limited you will be in loading. Additionally, with a higher box you will be moving into hips more. We recommend a low to medium box that will allow you to progress in load. Experienting is always a great approach too!
Upper body this cycle is a landmine press with two hands. Options to knee or stand are available. Experiment withe tempo and foot position. Ensure you have a slight unlocking of the knees if standing, and engaging glutes if kneeling. Both positions should require core connection.
Accessory this week is a 2 for 1 for lower body. A lungster is a lunge/lunge/ squat. Options for goblet or sandbag on back/ bear hugh or barbell in back/ front rack position - all work. Select a load that challenges you for 10 reps, leaving only 1-2 in the tank
For upper body, superset a heavy single arm floor chest press left and right with a double front rack carry, preferably with 2 kbs.
