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)
This 6-week session for lower body is focused on the 'front rack' position. There are a variety of options for loading in the 'front' of the body for squats. A goblet squat is a great option, however, know that you will be limited by your uppoer body in load. Using a landmine is great way to get value of goblet position while loading heavier. Alternatives are also to hold a barbell in the front rack resting across the shoulders or DBs)
Notice the demand of the core in all of these variations of the movement.
For upperbody, a simple standing shoulder press will require engaging the lower body and the core to provide a stable and strong structure to 'press' off of.
Barbell or DBs or even KBs work for this exercise.
Accessory: Lower body will be a challenging single leg movement into a dynamic, plyometric squat. Adjust load on split squats to allow quality reps on both those and the squat jujmps
Accessory for upper body will be a chest press and a single sided shoulder raise, requiring some stabilitization fromt the obliques.
