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, banded deadlifts, regardless of variation, will require power and speed. As you move to the top of the movement bandes will be adding more resistance, be explosive to work against them. 4 sets is ideal.
For upperbody - this is short rest, every minute perform your set of curls, attempting to keep same weight each round.
