4 working sets
10 reps per side Half Kneeling Single Arm Dumbbell Press Right then Left
5 working sets – EMOM
8-10 Body Row
10-12 Barbell Upright Row
EMOM
12 Diamond push up
12Supinated Dumbbell Front Raise
EMOM-AMRAP 45 sec
45 sec AMRAP – Anchored Sit Up
rest 15 sec
45 sec AMRAP – L Crunch
rest 15 sec
REPEAT
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...