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…

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

Sunday 17-Nov-2024: AES-14-W.5-D.1

Oct 7, 2024

Upper Body: Station 1: 10 min 4 SETS Incline Bench Press 12/10/8/6 reps Station 2: 10 min 4 SETS 10 Dumbbell Lateral Raise 10 Back Support Dumbbell Arnold Press Station 3: 10 min 3 SETS 10 Narrow Grip Dumbbell Bench Press directly into 12-15 Push...

read more

Friday 15-Nov-2024: AES-14-W.4-D.5

Oct 7, 2024

Upper body Strength Balance Progression Increase the weight of the movement each week with the goal of matching the same reps. Towards the end of this progression, you may find it challenging to continue to match reps at higher weights; that is...

read more