Connection (pull)
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 the accessory - Instead of a set number of reps and sets, today's upper body accessory invites you to push hard for 50 rows resting when you need to. Ideally, if you are performing this correctly, your reps with decrease each set as you are fatiguing. Be honest and attempt to push until you only have 1-2 reps left in the tank. Perform a few sets as warmup to get the weight right. The first set should be somewhere around 15-20 reps
For the second part of accessory, an explosive movement like a heavy, low swing or clean paired with a hard effort on the ski.
