Connection (push)
July Push Warmup
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
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
The landmine front squat requires a bit of set up but it's well worth it. Leaning into the bar can be helpful as well. Experiment with body position in set up
For upper body, pick a set of challenging pushups (deficit, hand release, weighted, plyo, feet elevated) and super set with lateral shoulder raises.
