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 today is a stamina structure alternating between lower and upper body. No need to speed through this, be deliberate and challenge yoursel with loads.
