SQD5 is not just about building muscle and looking good; it’s a comprehensive approach to improving your overall fitness and health. It focuses on enhancing your functional movements, strength, flexibility, and cardiovascular endurance, all while promoting a sustainable and balanced lifestyle. We aim to help you become the best version of yourself.
At SQD5, we believe this is the best training cycle to date! With each new training cycle and year, our team reflects on how we can continue improving the customer experience.
On Sunday we will be working on Upper Body push and pull.
On Monday, we put our main focus on training the lower body. Concentrating on just the lower body for a whole day can be really helpful because it gives your body a challenging stimulus, more so than just one lower body exercise. This cumulative effect is excellent for building muscle, enhancing lower body strength, and boosting endurance.
Wednesday is all about working your upper body. While Sunday focused on pushing and pulling horizontally, Wednesday’s emphasis is on vertical pushing and pulling. This change in the workout plan gives the muscles that got a workout on Sunday some time to rest and recover while still letting us train the upper body.
On Thursday we have a full-body push workout! This means we’ll be doing exercises that work the upper body pushing muscles (like chest, shoulders, and triceps) and lower body squatting muscles (mainly the quadriceps). This comprehensive push workout gives us more opportunities to target key muscle groups throughout the week.
Friday is a full body-pulling day. This means we will emphasize muscles that primarily support pulling for the upper body (lats, biceps, traps, posterior delts) and the lower body (hamstring, glutes, calves).
Tuesday and Saturday will be Hyrox days, focusing on the endurance part. While Hyrox is not just about endurance. Keep in mind HYROX isn’t just about endurance; it’s a holistic fitness challenge that demands both strength and cardio. That’s why you need to incorporate strength-focused workouts on certain days — to ensure our bodies can handle every aspect of the competition, from sled pushes to rowing. It’s this blend of training that prepares us not only to compete but to excel across all physical challenges.
The cycle will start by a bridge week:
- Purpose: Transition and recovery phase
- Focus: Eases intensity with lighter conditioning
- Benefits: Promotes recovery and mobility
- Preparation: Sets the stage for the next cycle in the Pump Condition track
Areas of Focus for the cycle will be:
- Muscle Fatigue: Enhances muscle endurance through repetitive movements.
- Strength Intensity: Involves heavy lifting for increased muscle strength.
- Strength Balance: Targets smaller or underdeveloped muscle groups for balance and stability.
- Conditioning: Combines high-intensity intervals to boost cardiovascular health and endurance.
The main primary exercise that will be seen every week is the Stiff legged deadlift;
Setup
- Stand in front of the barbell with your feet at shoulder-width apart.
- The bar should be close to your body, almost touching your shins, with your feet under the bar
- Legs have a slight bend but are mostly straight
Movement
- Grip the bar making sure your knees are behind your arms, hips are high and shins are vertical
- Begin with your hips high, tight and slightly arched back
- Brace through your abs as you begin to pull the bar from the floor. You don’t need to be as aggressive in the pull as you would with the conventional deadlift
- Continue to raise the bar and bring your hips forward
- Control is key as you bring the bar back to the floor – you should be to lightly tap the bar to the floor so you have control at every segment of the lift.
