Connection (push)
This 6-week progression is focused on squatting. While we love a unilateral squat pattern, we also like to return to bilateral squatting for a progression to continue to build that pattern.
While reps can range anywhere from 8-30 when looking to build hypertrophy, we encourage you to work in a rep range that you don't typically. For example, if you tend to go heavier for less reps, maybe bump up to 1.5x or double reps for this 6-week progression.
Remember to add load or reps each week.
For upperbody, we move to a single arm press with the landmine press. This is a great exercise for chest and also shoulder strength. Ideally you would pick one position (standing, half kneeling or kneeling) and stay with that for all 6 weeks with the intention to build reps/ load each week.
For accessory: get ready for this lower body complex... it's going to be a quad burner. Start with a set of controlled goblet squats with heels elevated ona. 35-45# plate. Move immediately into 1 mini of max reps without any load. Rest 2 min b/n sets.
For half kneeling banded shoulder press, band goes around the knee that is positioned on the floor, same side as working arm. Tension will get harder as you press up forcing you to brace more with glutes and core. Move right into a set of max shoulder raises with mod/ light weight. Goal is more than 10 reps
