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 - Plyo box jumps can be unweighted or with light weight. Focus is to drive and get an aggressive push off the box. Find the correct box height that will allow you to prioritize explosiveness.
no more than 1 minute between sets
Piston push is longer and will equat to 30 'reps' of a push. Choose load appropriately and consider orienting chest towards floor on first 50 and then upgright for second 50
Pair this with a shoulder burner of a front rack carry or zercher carry
