Connection (push)
This month's Push focuses on a squat of your choice. Recommendation is to stay consistent with the squat you choose throughout the month and load it weely or increase reps. Belt squat is always a good choice - additions such as elevating heels, or even doing heavier quarter squats (delberately), can make slight change to the traditional squat pattern. Alternatively using the safety bar for a box squat is also a good way to introduce this implement while feeling more safety. Goblets are always an option but you will be limited by load.
Pressing is a shoulder press for strength this month. Seated is recommended. If shoulder mobility is an issue a viking press with two landmines (one in each hand) can be an alternate way to get a similar stimulus.
Stamina sets this month will have 1 lower matched with 1 upper. Both encourage some power like staggered stance vertical jumps and unilateral movements. Experiment with pushups - using bands, elevated hands, plyometric, deficit etc to get a set of no less than 8 but no more than 15 in first effort.
Core is a mix of obliques variation of a crunch that has hip flexor focus.
