Connection (push)
September Push Warmup
3 rounds
90/90 with foot rear foot lift off
50' flat foot sled push
5 Turkish get up sit-ups L + R
This 6-week session for lower body is focused on the 'front rack' position. There are a variety of options for loading in the 'front' of the body for squats. A goblet squat is a great option, however, know that you will be limited by your upper body in load. Using a landmine is great way to get value of goblet position while loading heavier. Alternatives are also to hold a barbell in the front rack resting across the shoulders or DBs)
Notice the demand of the core in all of these variations of the movement.
For upperbody, a simple standing shoulder press will require engaging the lower body and the core to provide a stable and strong structure to 'press' off of.
Barbell or DBs or even KBs work for this exercise.
Accessory: Goblet squats should be challenging but controlled. Work on tempo in descent and strong drive to the top. Bounding is unloaded. If lateral bounding isn't possible, do :30 lateral stepping over a plate and back
Use bands, or feet to assist in a dip - rings or dip bar preferrably. If 5-10 strict dips are not a challenge, add loading by way of a vest or db or belt.
Deadbug floor press will be a lighter chest press load but involve the core more
