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: work the quads and knee health with a heavy drag and then flush out the legs with some air squats. Squats should be slower paced using breath to sync up.
For upper, dips using whatever assistance needed into some front shoulder raises with DB should be a burner. Stead raises with weight that doesn't allow more than 15 reps
