Connection (pull)
This month we start with providing levels for each strength movement. Level 1 is ideal for someone new to strength or with more limitations, while level 3 is the most advanced variant.
The Lower body Pull Strength is a bilateral hinge variation
Level 1 is a KB hinge or good morning - use of a band or target behind body is option.
Level 2 is a Traditional RDL holding two Dumbbells
Level 3 is a Traditional RDL using a barbell or the belt squat cable and belt
The Upper body Pull Strength is a single arm pull/ row
Level 1 is a seated cable row
Level 2 is a 3 point kneeling DB row
Level 3 is a 3 point kneeling DB row with band attached
The first superset is lower body focused and includes single leg step back variation and hamstring curl variation
Level 1 is a Weighted step back + Roller curls
Level 2 is a glute focused reverse lunge to a slight deficit + roller curls
Level 3 is a glute focused box step back + GHD or single leg ham curl
The second superset his upper body focused and pairs a reverse fly with a bicep variation
Level 1: Light chest supported or bentover flys + supine ring rows
Level 2: Medium chest supported or bentover flys + curls
Level 3: Chest supported heavier flys + Chin ups
Core finishes off with the following: Deadbug variations and hollow hold options
