Connection (pull)
March Pull Warmup
1 min alternating high step ups
15 DB or banded chest flys
10 pushup into KB pull through
We are kicking off a new 6-week pull progression. This time focus is unilateral. Use today as a day to establish a starting point to work off of for the next 6 weeks.
Single leg hinge of choice: Single leg RDL using DB, KB or landmine, single leg hip thrust, rear or front foot elevated RDL. Pick one you will repeat each week for this progression.
Single arm Pull of choice: Lat pull down, seated row, 3-point row with DB, Meadows row with landmine are great options.
For the sumo deadlifts, double KBs or barbell both work. Focus on pause at the bottom while maintaining tension. Set of 12-15 should leave you with only 2 reps in the tank. Rest 90 sec to 2 min between sets
Strict pull-ups can be band assisted or weighted. If possible try to stay in the pull-up plane vs modifying to ring row or inverted row. If you can comfortably get 10 strict, move to weighted option.
Renegade row focus is stability and a strong controlled pull. Keep hips even and avoid shifting to accommodate the pull.
Ensure you are resting 90 seconds to 2 minutes between sets/ supersets
