Connection (pull)
This months pull we return to unilateral hinging. Pick up where you left off last month with the stamina work of a staggered hip thrust and increase load to make this your primary strength movement. Use a barbell, landmine barbell , DB, or even a sandbag to load. Use a bench or the hip thrust cushion for your back. Remember that the rep range can be 8-30 reps, but whatever the set you choose to execute, you should only be leaving 1-3 reps in the tank when you stop. Adjust load accordingly.
If you are interested in more power training and pure strength, you can reduce to 4-6 reps. This requires more experience and higher skill to feel confident at these more maximal loads that require power.
For upper body strength we go back to are working the upper back with a pull apart using the cable and rope OR a variation of this with dumbbells in a chest supported fly.
For stamina, the first superset is a bilateral hinge pattern of a sumo deadlift. Experiment with a deficit option and 1 or 2 kbs. This is paired with a palms up inverted row. Adjust feet to make this easier/ harder.
Second stamina superset includes a burner with the rope pull nto flat foot sled forward or backwards.. This variation of a sled push is focused on the hamstrings and glutes. Small choppy 'stomping' steps allow this activation. The pace of the sled should be slow.
Finally, core finishes of the initial portion of copenhagen plank variation and a standard weighted situp.
