Connection (pull)
June Pull warm up
2-3 rounds
1 min cardio
10 medball half kneeling roatations L + R
8-12 Alternating lunge into curl and press
Week 4 progression
Current progression includes a romanian deadlift, two feet. Use DBs or a barbell or a belt squat bar for these sets.
For upper body, a single arm row is the current exercise. Try something new using a banded DB or perhaps a landmine elbow or meadows row.
Accessory: For lower, superset a hinge sequence. This hip hinge can be performed with a band or rope/ cable attachement or on the belt squat (use hands for support as needed)
For upper body, a lateral shoulder raise into a bent over reverse fly all on one side before switching to the other. Superset this with a controlled DB pull through holding a bear (table top with knees hovering) instead of a plank position.
