Connection (pull)
March Pull Warmup
1 min alternating high step ups
15 DB or banded chest flys
10 pushup into KB pull through
Week 3 of this 6-week progression of unilateral pull for lower and upper body.
Stick with the same exercises you chose last week and see if you can increase load and or reps.
For the accessory - Curtsy squats are a great glute exercise to compliment the 'pull' movement in strength today. Priority is on the front leg and not pushing off using the back leg. Barbell on back, smith rack or holding kb/ dbs at sides are all great loading options. For more advanced variation, stand on a plate and perform a deficit curtsy. Landmine skater squats are an advanced movement that focuses more on quads as well as glutes and abductors by leaning into a landmine holding the bar in a zercher fashion.
For upper body, whether using a tbar, or bent over row variation, start with 8 heavy reps palms facing you, then go right to palms facing away for 8 more reps with no break.
Proceed to a max set of barbell curls. If using a DB, instead of two dumbbells, use one holding either side.
