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: Choose a load on the weighted lunges that challenges you to finish the 50 ft. This can be holding weight farmer style at sides, using a trap bar, putting a barbell across your back or even doing front rack position with two KBs. Superset this with banded squats jumps focusing on keeping tension at the legs throughout the position.
For upper body, continue with the mini band for a set of banded pushups - choose a variation that is challenging but allows you to finish the final rep with good form.
Superset this with either a slider wheelbarrow drag for 50' OR stay in place and use one arm at a time with knees down or off the ground.
Rest 90 seconds to 2 min b/n all supersets
