Connection (pull)
This 6-week progression is focused on single leg hamstring/ glutes. The RDL is a terrific exercise to isolate the back side of the legs - choose a variation that you are able to feel these muscles the most with. Low back should not be working here!
Upperbody for these 6 weeks is a single arm row. Zercher landmine demo here.
For both upper and lower; ideally, each week you stay with that same variation, increasing the load and/or reps.
For accessory: these deficit curtsy lunges don't require you to have a significant bend of the back leg which makes it easier for some from a mobility standpoint while still allowing isolation of the front/ working leg. Move right into an explosive movement like a box jump, broad jump or sd stepper jump
Pullups/ chinups make their way back into accessory this week. Try to get to 30 in as few sets as possilble. Finish with the same scheme for a hanging knee raise.
