Connection (push)
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.
Accessory: Instead of a set number of reps and sets, today's lower body accessory invites you to push hard for 50 belt squats resting when you need to. Ideally, if you are performing this correctly, your reps with decrease each set as you are fatiguing. Be honest and attempt to push until you only have 1-2 reps left in the tank. Perform a few sets as warmup to get the weight right. The first set should be somewhere around 20 reps
For Upperbody: move right from a set of shoulder to overhead presses into a shoulder intensive carry. Ideally, without putting DBs down until the carry is complete on both sides. Choose a load for the DBs that allows you to finish the 15 reps but is challenging and pushes youe then the other or alternating.
