Connection (pull)
This month's primary lower body pull is a bilateral hip thrust. There are a vareity of options for this movement including: barbell, belt squat hip hinge (facing forwards or backwards), cable pull through, Feet elevated weighted. Choose according to loading needs and ability to feel glute connection.
For our pull this month, we are experimenting wtih a two handed lat pull. This can be a traditional lat pull down (close grip) or a supine pullover using a dumbbell on a bench OR the cable or a band.
Stamina superset 1 includes a lower body exercise paired with an upperbody. The russian swing is an explosive movement with a focus on hamstrings, glutes and hip drive while keeping the core engaged. Alternative to this is double dumbbell swing. If ability allows, load this swing to a weight that feels 'heavy'. This is paired with a rope pull - 50' should be heavy.
Stamina superset 2 includes a lateral movement to activate glutes but also abduction using either a lateral lunge (depth and progression is person dependent) or a roll out lateral lunge or a heavy monster walk using the band. Pair these with palms facing you ring rows.
Finish with a body saw using sliders (loaded or unloaded) or simply rocking forward and back in place with elbows down in plank superset with side plank reach throughs left and right.
