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 through 4 movements in a stamina style. The wallballs are taxing on the quads - be deliberate with resetting at the chest before descending for another rep. 6-point shoulder raises are sneaky good and excellent for shoulder health. These should not be heavy. Back to some lower with a lateral step up. Attempt to position the body such that the quad is getting focus. This might mean a slightly higher box and the leg onto of the box being slightly forward of the trail leg. Finally, a max set of pushups to finish the round. Choose a variation that allows you no more than 15 reps.
