Connection (push)
This is the push workout for the entire month of FEBRUARY!
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.
This month the main lower body strength movement is a single leg exercise. Focus here is a lower box, hamstring should be parallel to ground or lower. Options for loading this movement include a back rack option, barbell/ safety bar/ feedsack sandbag OR Farmer hold (DBs or Trap bar). Front rack is also an option with DB/ KB/ Barbell however this will limit loading which is not ideal.
For Upper strength, two-handed landmine press - standing or two knees down kneeling are both good options here.
Supersets focus on quads and power. The 'hack squat' option that is best for Most is the foam roller agains the wall as seen in the link. Emphasis here is NOT to go super heavy but rather to feel the demand on the quads. Depth is relative to the individual. Ensure you are leaning into this movement vs being completely upright. Landmine is a more advance option and harder to get into position with.
Superset this with an explosive jump. Depending on ability, choose a movement that allows maximal effort and eliminate hesitation interference
Superset for upper is single arm shoulder press - for more advanced, a push press will elicit more power and allow heavier load. Should be executed with heels down and good mechanics! Pair this with a 50' piston push, emphasis on speed and control.
Core movements are flutter kick, weight optional and hollow hold, weight optional. Both focus on engagement!
Rest 90 seconds-2 min between all sets
