Monday: 23-Sep-2024: AES-13-W.3-D.2

Written by Squad 5 Training

On August 21, 2024

Lower Body:

Tip: Strength Intensity Progression

This week, we will be going back to regular back squats. The gradual increase in load on the bar will help your body adapt to heavier weights that transcend all training areas. The effort is increasing slightly this week, make sure to input your squat numbers from today so that we can compare previous data the next time. What gets tracked improves!

Station 1: 10 min

4 working sets
BB Back Squat 10/8/6/4

Station 2: 10 min

3-4 working sets
8lside Heel Elevated Suitcase Rear Foot Elevated Split Squat

Station 3: 10 min

4 working sets
6 Dumbbell Romanian Deadlift
directly into
10 Kettlebell Cyclist Hack Squat

Station 4: 10 min

Max Sets

1) 12/side Hand Supported Suitcase Calf Raise
directly into
2) 30 sec/side Side Plank DB Powell Raise

 

 

You May Also Like…

Thursday 21-Nov-2024: AES-14-W.5-D.4

Oct 7, 2024

Lower Body: Core Progression The progression up until this point has been a continual increase in the challenge of the exercise. A slight change in biomechanics from knee tucks to L holds to hanging leg raises is a great way to force more...

read more

Wednesday 20-Nov-2024: AES-14-W.5-D.3

Oct 7, 2024

Upper Body: The lower back and obliques are just as important as the muscles on the front of the core despite being overlooked in most programs. The progression here is simple: try to get a nice pump or accumulate some fatigue in both these areas...

read more

Monday 18-Nov-2024: AES-14-W.5-D.2

Oct 7, 2024

Lower Body: The progression for this cycle will come primarily through increasing weight or increasing sets. Station 1: 10 min Every 2:00 x 5  sets (1 warm up + 4 working) Cyclist Front Squat Warm-up Set - 10 reps - RPE 5-6 Working Set 2 - 5 reps -...

read more