Connection (push)
August Push Warmup
2-3 rounds
5-10 Standing Tspine rotations L + R
200' goblet carry
:30 core hold (plank, L-sit, hanging L-sit, hollow hold)
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: This superset will feel like stamina - for the db box squat, use a box that allows for control but still challenges you. Choose a load that may be heavier than a traditional squat given the support of the box. Rest 2 min between sets. For squat box jumps, if starting from seated position is too advanced, start from a squat or quarter squat and lower the height of the box.
For upper body, seated z press alternating sides will not only work the shoulders but also the core. Move right into a direct core movement, arms can be bent or straight holding plate or db in front
