Connection (pull)
October Pull Warmup
2-3 rounds
50' banded monster walk L + R
30-50 band pullaparts
15 Banded bicep curls
This 6-week progression is focused on a glute exercise, the hip thrust, for lower body and a pullup/ chini up/ row for Upper body.
While you can experiment with different exercises, we recommend staying with the same one for the 6-weeks and increasing load and or reps over the course of this progression.
Hip thrust options include doing single leg using DB on hip or a landmine bar set up OR doing bilateral with hip thrust pad and barbell OR belt squat macihne doing an upright hip thrut facing away from the plates.
For Upper body, we go back to the wonderful world of pullups. Alternative to doing a pullup/ chin up each week would be working in some supine (palm facing you) pull downs.
Regarding sets, aim for 1 warm-up set and then 2 hard sets where you are leaving only 1-2 reps in reserve depending on your level of comfort and safety with the exercise. Reps can range from 8-30 for making progress. If you always go 'heavy' for less reps, perhaps try going higher rep for this progression and vice versa.
For accessory, KB Deadlifts should be performed with a kettlebell on either side of the body, focus on a more narrow stance. The seated row can be performed on a cable machine with traditional close grip handle or experiment with a wide grip. Alternative is to use a band or banded dbs. Lastly single leg situps can be performed with the extended leg on the floor or elevated as a more advanced variation.
