Connection (push)
This month we are encouraging a walking lunge as the strength movement. This is unique from a standing alternating lunge, reverse lunge or even a step up. However, if this is not an option, an alternating lunge in place (reverse likely) or a medium height step up would be a good substitute. Experiment with options such as farmer hold with DBs/ KBs or even a trap bar. Advanced can do a back rack option of a safety bar or a feedsack as well.
For the incline press, experiment with a different implement than usual, perhaps KBs or DBs or althernatively a barbell/ football bar.
First stamina superset is bilateral squat. Simple but experiment with variations such as. heels elevated on slant board or a plate, or hack squat variation of foam roller on the back against the wall or with a landmine set up. A simple goblet squat works too!
Pair this wth pushups or dips. Use bands or added weight/ deficit as needed to make the set of 10 challenging but not to failure.
Second stamina piece is simple: Thrusters. In this portion you will perform 5 sets of thrusters keeping reps 5-10 each set. Reset at the shoulders between every rep to be deliberate in execution. We recommend using DBs for this.
Finish with a superset of core with Pallof presses using a band (standing or kneeling) and a plank walk out.
