Connection (pull)
April Pull warm up
1 min high step ups, unloaded
20-30 seated band lat pulldowns
100' zercher carry or :30-45 hold (sandbag or DBs)
Week 3 of this 6-week cycle.
This cycle's focus is a sumo stance deadlift, options include KBs, a barbell, or even a cable set up on a belt squat or similar.
For the upper body strength pull, we will be working with a bent over row - either tbar, barbell, or DBS. This movement will require demand from the core as well as legs to stabilize. Week 1 is the opportunity to establish a baseline and start conservatively.
For the accessory, hamstring curls into a lat pullover laying on floor or a bench make use of an upper and lower body movement. Hamstring curls could be done with heels on a roller, using a hamstring curl machine, a glute ham raise or a nordic curl. For lat pullovers, a single dumbbell is a great option to get a heavier load but a plate works well too.
Finish out the session with a core superset of weighted deadbugs (weight in hands) into side plank holds.
