Connection (push)
October Push Warmup
2-3 rounds
2 min c2 bike moderate resistance
50' Piston push
30-50 Banded tricep press downs
This 6-week progression is focused on a unileteral squat of your choice for lower body and a chest press of choice for upper body.
While you can experiment with different exercises, we recommend staying with the same one for the 6-weeks and increasing load and or reps over the course of this progression.
Unilateral squat options can be any variation of a lunge be it forward, reverse or walking. We recomend holding weight farmer style or on back to maximize loading. Other options are bulgrarian split squats, traditional split squats, deficit versions of these, or high step up (higher will prioritize the quads).
For Upper body, landmine press kneelig, standing or seated are great options, as are any bench press variations with DB or barbell. Options to use floor, flat bench or incline.
Regarding sets, aim for 1 warm-up set and then 2 hard sets where you are leaving only 1-2 reps in reserve depending on your level of comfort and safety with the exercise. Reps can range from 8-30 for making progress. If you always go 'heavy' for less reps, perhaps try going higher rep for this progression and vice versa.
For accessory, the spanish squat is a great way to focus on the quads while protecting the knees. You can load this with a goblet hold if desired. Jumping dips or feet assisted dips are a great chest and tricep burner before moving into a banded shoulder raise using double or single arm.
