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

← Previous Next →

Sunday: 22-Sep-2024: AES-13-W.3-D.1

Aug 20, 2024

Upper Body Push and Pull: Tip: Strength Intensity 1 Progression This will be your second week for the flat bench press. We will keep aiming for 4 working sets for 5 reps. you can do the following warm up sets to find your weight: Warm-up Set - 10...

Friday 20-Sep-2024: AES-13-W.2-D.5

Aug 19, 2024

Upper Body: Tip: Strength Intensity 1 Progression The strength intensity section alternates between a barbell press and a dumbbell press. In addition to these changes each week, the position of the barbell press is progressing towards a more...

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...