Connection (pull)
This is the pull workout for the entire month of FEBRUARY! 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.
This month's pull for lower is a deadlift variation, ideally not a barbell but rather experimenting with the loading being weighted differently - belt squat cable from below and/or landmine hinge being grounded. For both of these, start light to establish connection in glutes and hamstrings vs using low back.
(Attach a bar or handle for belt squat option instead of belt)
Upper strength is a pullup! Can't get away from these. Intention here is "HEAVY" which means strict and challenging set focusing on using back and biceps vs traps and sholders. Use bands, or add load as needed to get at least 8 on week 1.
Superset for lower is a slightly different structure with the focus being 50 glute bridges - effort here is to get through all 50. Sets do not and should not be 'even' but rather honest. Once you break, perform a set of 12-15 (banded) kb swings. Banded will reinforce hamstrings and explosiveness more. Rest and return to where you left off in glute bridges. Choose a load for glute bridges that allows you to get to 20 ish reps in round one as you won't see that number again most likely. KB weight should allow for explosiveness and control.
Upperbody superset is a simple 3-point row, try to find a load where you are staying in a heavy range and not exceeding 10-12 reps. Superset with a chest supprted reverse fly where you exhibit control vs swinging to perform each rep.
Rest 90 seconds-2 min between all sets
