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



Written by Squad 5 Training

On August 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 challenging position.

Seated -> Standing -> Z Press

These subtle changes allow for a broad range of movement exploration but have enough similarities that you can keep the progression consistent from week to week.

Station 1: 10 min

4 working sets

10 reps per side Half Kneeling Single Arm Dumbbell Press Right then Left

Station 2: 10 min

5 working sets – EMOM
8-10 Body Row
10-12 Barbell Upright Row

Station 3: 10 min

EMOM

12 Diamond push up
12Supinated Dumbbell Front Raise

Station 4: 10 min

EMOM-AMRAP 45 sec

45 sec AMRAP – Anchored Sit Up
rest 15 sec
45 sec AMRAP – L Crunch
rest 15 sec
REPEAT

← Previous Next →

Personal In Home Coaching for Women in Doha

Jan 30, 2023

Get Fit With Squad 5 Training Personal In Home Coaching for Women in Doha Research has shown that it’s important to get all four types of exercise: endurance, strength, balance, and flexibility.Each one has different benefits.SQD5 provides...

How to Make Lasting Changes to your Diet

Jun 28, 2022

Committing to a well-rounded gym routine is an amazing goal especially if deciding to join Squad5. But also what you commit to outside of the SQD5 Studio is also important. In fact, it completes the entire package — if you’re completing out...