Do you have any tips for getting the bag on for pushups? It’s getting too heavy for me to do that part properly without the weight being centered at my lower back, which seems bad.
If you don’t happen to have someone who can set you up, you can put the bag on a chair, then kneel next to the chair and draw it onto your shoulder blades with your outside hand, bracing yourself with your close hand and your knees. Then replace your hand and get in push-up position. You can also try varying your hand spacing, doing incline push-ups by putting your feet on a higher surface, or for something still more advanced, see if you can bust them out one-handed. Those are my fav.
Alternatively, you can do one-hand flyes/presses using the straps on, say, the edge of a couch or step so that you have clearance for the full range of motion. Or simply switch to overhead presses, or one-hand overhead presses until such time as your shoulders get strong enough to support one-handed push-ups.
Lastly, plyo push-ups going for height/clearance will never stop being a challenge. That is, until you can explosively push yourself up to standing position without breaking at the knees or hips. Which would be pretty impressive. You probably want to do them on carpet, a mat, a wood floor or something with some give. Concrete is for people that hate themselves.
Squats is kind of a pain for that too when you have no squat cage. You have to find some appropriate-height surface in your place to set it on and then roll slide into position on the back of your neck, or just do Zercher Squats.
I like Zerchers for the same reason I like hill sprints; you can’t do the weight you could on a back squat, but it’s a lot harder to do them wrong. And it lends itself to a natural functionality when you are doing something that requires you to squat and lift.
A great compound movement is cleaning the bag off the floor and throwing it over your shoulder in a fireman carry; you can not only scoop more weight than you might be able to hustle into zercher, but you also get additional stimulus to the torso and body to balance the weight. Just switch sides between sets (or for true brutality, drop it back to the floor and clean it up again for each rep).
I’d also recommend giving the split-squats a try with the bag in zercher position.