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, we start with the upperbody after just having done rows - so anticipate some challenges here. With two hands on the rope, use the lats to create a 'wave' with the rope, moving arms overhead and then back towrads your hips. Immediately following 30 seconds or about 20 'waves' perform a heavy rope pull for 50'.
For lower body, we return to the 'curtsy squat' off the top of a box. No need for the trailing foot to touch the ground each rep. Use weight that allows for a range of motion that is challenging but doable. Superset this with a sprint on the rower or runner.
Rest 90 seconds to 2 min b/n all supersets
