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: Glute bridges into cossac squats should not disappoint with hamstrings and glutes. During the 1 min max reps for bridges experiment with 1.5 reps, holding at the top etc, to maximize the contraction. Use a DB, a band around the knees, a barbell or a sandbag to add load. Move into a cossac squat where the priority is sitting back over depth.
Upper body is a long rope pull into some core. Choose loads that bring you to the brink of failure on the final pull
