Connection (pull)
September Pull Warmup
2-3 rounds
5 lateral lunge to 'clean' L + R
10-15 mini band shoulder press
10 Side plank powell raise L + R
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: Accessory: Sumo stance with KB/ DB inside the legs should require a more squatty position and require abductors and glutes to be firing. Pause at the bottom and focus on a strong leg drive to stand. Do not lean back at the top of the movement! An isometric hold between sets will provide an opportunity to feel the muscles engaging.
For Upper body, get back to working the strict pullup and engaging the lats. Use a version of these that allows you to maintain solid mechanics and stop when you deviate from good form and lats doing the work. Go right into a set of 'burny' banded pullaparts
