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 keeping the shoulders down.
Accessory:Today's accessory is in a 'stamia' fashion, moving between 4 exercises that alternate between lower and upper.
Rear foot elevated single leg RDL's do not need to be a full bulgarian position with back leg, but could be as simple as the back foot on a low box or plates. Move into the rope pull, focus on load over speed today. Use the same sled for a prowler push where hands are low on sled and hips are high. Finally, palms face up on these inverted rows, adjust barbell height to appropriate level as needed and use legs to drive when necessary.
