Connection (pull)
August Pull warm up
2-3 rounds
10 pallof presses L + R
10-15 Lat pullowvers (db, band, on floor or bench)
50' walking db good morning
This 6-week session for pull for lower body is a single sided 'suitcase' deadlift. Often we use this in warm-ups or flow workouts and keep them light. For the 6-week progression, we encourage loading this movement using KB, DB, or even a farmer handle. Challenge that obliques, glutes and hips to fire and support this unilateral movement.
The upperbody movement is a simple seated row that can be performed with a cable machine OR attaching band to a DB. The target is the mid back between the shoulder blades and the focus is on keepign the shoulders down.
Accessory: Lower body superset is a staggered hip thrust or glute bridge, add weight as needed, into a glute focuses band exercise. This combo should no doubt activate the glutes and hamstrings .
For the upperbody a superset of max curls into a heavy carry should challenge the lats, arms, and core.
