Thursday 26-Sep-2024: AES-13-W.3-D.4

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Written by Squad 5 Training

On August 25, 2024

Lower Body:

Tip:

Every week we will see a strength intensity section that explores several different squat and lunge exercises but assures each week that the time under tension on the quads is high. Each week of this progression, focus on getting more comfortable with the burn in the legs and push yourself further into that pain cave.

Station 1: 10 min

4 working sets

8 reps Deficit Sumo Deadlift

Station 2: 10 min

5 sets
8 Landmine Single Leg Hip Thrust Right
8 Landmine Single Leg Hip Thrust Left

Station 3: 10 min

4 sets
No break in between:
10 Dual KB Rack Squat
5/side Dual KB Rack Reverse Lunge
20 sec Dual KB Rack Pulse Squat

Station 4: 10 min

AMRAP

MAXREPS Rower Hamstring Curl

Each time you break up your hamstring curls, perform:
10-15 Monster Walks FW
10-15 Monster Walks BW

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Monday 4-Nov-2024: AES-14-W.3-D.2

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