7-8 sets
5 Supinated Strict Pullup (use weight)
7-8 Sets
12 Strict Bar Dip with weight
4 working sets
8-10 BB Rolling Skull crusher
rest 15 sec
Max (1 unbroken set) Barbell Drag Curl
4 sets
every 2:30
40 sec tall Plank
30 sec Bent Hollow Hold
Max Rep rope climb in remaining 2:30 (can provide sled pull with a battle rope instead for some participants) (Provide sled pull with rope for less advance level)
Lower body Weight Progression Approach When looking to progress weight from week to week in a training program, think about a few items. Keep in mind how long the training block is. In a proper progression, the maximal output occurs in the later...
Lower body 1-1/4 Back Squat The gradual increase in weight and reps throughout the progression ensures progressive overload, promoting muscle adaptation and strength gains while maintaining proper form and tempo. This approach is ideal for...
Lower Body Complexity Progression A non-common way to progress exercises is by increasing the complexity of that exercise. SQD5 programs use all types of progressive overload methods to keep the stimulus novel and fun. One method used today is...