Monday: 16-Sep-2024: AES-13-W.2-D.2



Written by Squad 5 Training

On August 14, 2024

Lower Body:

Tip:

We will keep 4 working sets of Back Squat with 10/8/6/4 reps. make sure you remember the weight used last week and try to add either slight more weight (2Kg per side) or increase the number of reps or even improve your form. There are different ways to see progression.

Station 1: 10 min

4 working sets
BB Back Squat 10/8/6/4

Station 2: 10 min

3 sets

1) 8 Back Rack Rear Foot Elevated Split Squat Right
2) 8 Back Rack Rear Foot Elevated Split Squat Left

Station 3: 10 min

3 working sets
6/ side Split Stance Romanian Deadlift
directly into
12 Reverse Nordic Band Assisted

Station 4: 10 min

Max Sets

1) 12/side Leg Toes Elev Donkey Calf Raise
directly into
2) 30 sec/side Side Plank DB Powell Raise

← Previous Next →

Thursday 19-Sep-2024: AES-13-W.2-D.4

Aug 16, 2024

Lower Body: Tip: Utilize the first few weeks of the progression to feel out the movement - really emphasizing movement quality. As the movement quality gets dialed in over the first couple of weeks, you can push the intensity in the latter weeks....

Wednesday 18-Sep-2024: AES-13-W.2-D.3

Aug 15, 2024

Upper Body: Station 1: 10 min 7-8 sets 5 Supinated Strict Pullup (use weight) Station 2: 10 min 7-8 Sets 12 Strict Bar Dip with weight Station 3: 10 min 4 working sets 8-10 BB Rolling Skull crusher rest 15 sec Max (1 unbroken set) Barbell Drag Curl...

Sunday 15-Sep-2024: AES-13-W.2-D.1

Aug 13, 2024

Upper Body Push: Tip: Early Cycle Approach Approaching the first and second weeks of a new training cycle differs from how you will approach weeks five and six. Although we want you to push the effort every week, starting a new training cycle with...