Connection (push)
This is the Push workout for the entire month of JANUARY! While deviations and variations are fine, the goal is to become familiar with all of these exercises and make progress by way of load and/or reps throughout the month. Find the 'right' variation in week 1 and then continue that moving through the 4-5 weeks.
Goblet squat is with KB - More advanced variation is safety bar as a sub.
6-10 Explosive step ups is the general prescription however a more advanced variation is to opt to try banded knee drive (no reverse lunge) - band would be around waist and then step up onto box and drive. Start with incredibly low box/ plates first to test. Heels elevated squats can be performed holding weights at sides, goblet, belt squat, back racked sandbag or safety bar etc.
Single arm landime press can be standing, half kneeling or full kneeling position. This could also be a seated position. Load and demand will vary depending on variation.
Pushups should be challenging set - find a variation that allows for 10 reps but no more than 15.
Rest 90 seconds-2 min between all sets
