Connection (pull)
This is the pull workout for the entire month of JANUARY! While deviations and variations are fine, the goal is to become familiar with all of these exercises and make progress by way of load and/or reps throughout the month. Find the 'right' variation in week 1 and then continue that moving through the 4-5 weeks.
Deadlift is ideally a trap bar but if this is not an option due to experience, comfort or any other limitation, use two KBS between the legs. Elevate the floor on any of these variations as needed.
For the lat pulldown, use a close grip handle pulling to top of chest.
The Reverse lunges can be regular or deficit off a plate or a box. Orient the chest to be more forward to access glutes and hamstrings vs quads. Weight is best suited in one or two hands at side of body. Superset with a feet elevated (on bench) glute bridge - single leg would be more advanced OR add load to hips.
Ring rows with palms facing up into 50' rope pull will fatigue the biceps and encourage the lats to do the work in the rope pull.
Rest 90 seconds-2 min between all sets
