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: Today's accessory is in a 'stamia' fashion, moving between 4 exercises that alternate between lower and upper.
If Deficit sumo squats holding 2 kb's between the legs is too challenging on the low back, eliminate the deficit. Prioritize control on decent. The carry can be any upper body carry of choice, but challenge yourself to go heavy. The squat jumps are intended to be explosive, focus on drive vs speed between reps. And finally, for the dips, use band or feet assistance or add weight to make 10 reps challenging but doable
