Connection (push)
September Push Warmup
3 rounds
90/90 with foot rear foot lift off
50' flat foot sled push
5 Turkish get up sit-ups L + R
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: Don't fear the 'plyo' part of the split squat this week! No load here, simply a strong drive out of the bottom of the movement. If you don't feel you can achieve this level of the movement, simply drive strong out of the bottom without the lift off. Ensure your foot is not moving backwards as you re-plant
For upper body, simple lateral raise without using momentum but in a slightly reclined position will be surprisingly challenging! Superset this accessory shoulder movemet with a heavy chest oriented piston push (or chest press).
