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: Lower body movement is a squat using load that is 'pulling you down' either with belt squat or kb/landmine between the legs. Superset this with a core exercise.
For upper body accessory, single arm pressing is coupled with a shoulder raise. Focus on core demaind in the incline press and controlled raise in the shoulder exercise.
