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…

Friday 18-Oct-2024: AES-13-W.6-D.5

Sep 7, 2024

Upper Body: Tip: Cooldown Although it is easy to skip the cool-down, think of this training section as your daily insurance payment. A little investment now can save you from a worse injury happening later down the line Station 1: 10 min 4 working...

read more

Thursday 17-Oct-2024: AES-13-W.6-D.4

Sep 7, 2024

Lower Body: Tip: Station 4 Aim to do as many reps as possible before you break up. Do not focus too much on the progression from week to week in this section. Focus more on the stimulus that you are getting in the present moment. Push as much as...

read more

Wednesday 16-Oct-2024: AES-13-W.6-D.3

Sep 7, 2024

Upper Body: Tip: Final week approach The final week is a great time to test what you have left in the tank. Ideally, you have set yourself up well to express as much strength as possible in these last couple of weeks of training. A common mistake...

read more