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

Written by Squad 5 Training

On August 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.

Station 1: 10 min

4 working sets

8 reps Deficit Deadlift

Station 2: 10 min

4 sets
No break in between:
10 Goblet Cyclist Squat
5/side KB Goblet Tall Kneel To Stand
20 sec Goblet Pulse Squat

Station 3: 10 min

6 sets
8 Nordic Hamstring Curl

Station 4: 10 min

4 sets
1) 10-15 Copenhagen Raise Left
2) 10-15 Copenhagen Raise Right
3) 20-30 Seated Banded Hip Abduction

 

You May Also Like…

Friday 10-Jan-2025: AES-15-W.6-D.5

Oct 24, 2024

On Fridays Upper body-focused This six-week conditioning progression alternates between EMOM (Every Minute on the Minute) workouts and "for time" workouts. Weeks 1, 3, and 5 feature EMOM sessions with exercises like double/single unders, burpees,...

read more

Friday 27-Dec-2024: AES-15-W.4-D.5

Oct 24, 2024

On Fridays Upper body-focused Isometrics are great because it does not require a lot more stress on the joints that have already been worked that day while maximizing the metabolic fatigue in these areas. Increasing metabolic fatigue is another way...

read more

Friday 3-Jan-2024: AES-15-W.5-D.5

Oct 24, 2024

On Fridays Upper body-focused. Combination of movements that could fit the Strength Intensity or Strength Balance sections Station 1: 10 min lift 3 sets 1) 6/side Alternating Dumbbell Bench Press rest 10 sec 2) 10 Curl to Press rest 10 sec 3) 12-15...

read more