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: Reverse lunges can be done in variety of ways today - go heavy and work obliques by holding heavy kb on one side OR hold two dbs as another option. Another approach is to make these more dynamic and full body by including the single arm kb swing on the side that steps back. Experiment and see what works.
For upper body, chest press can be done on a bench (flat or slight incline), or the floor. Hold the one db at full extension while pressing the other side. Superset with a tricep focused exercise - close grip pushups (dips work too) or a seated tricep extension with a db.
