Strength: Pull
This months push is broken into a lower body and upper body strength exercise followed by stamina session.
For beginners, 3 rounds is sufficient for strength exercises while more experienced can do 4 sets. For lower body the Front squat has three variations depending on ability:
Traditional Goblet squat with a KB or a landmine, Double KB Front squat, or a barbell for the advanced. This variation of squat will bias the quads as well as the core and shoulders.
The upper body strength is a single arm shoulder press with variations of seated landmine (seated to focus on a more upright position of shoulder vs chest), a seated DB or using a cable for more advanced.
The stamina section is meant for you to move through all 4 exercises, resting as needed between 1 set until you reach 20-25 minutes.
DB Rainbow overhead 14-20 reps
50' Heavy Sled drag
5-10 Eccentric step downs L + R
1: Unloaded holding on for support
2: Loaded or unloaded, with/ without support.
3: Loaded no support
Plyo pushups
1: Against wall or kneeling hands on bench
2: Kneeling on floor/ sanddune stepper or hands on bench
3: Off knees
Finally finish with 2-3 sets of a core movement with an oblique focus
3x 10-12 L + R Side plank hip lifts or copenhagen plank hip lifts
