Monday: 30-Sep-2024: AES-13-W.4-D.2

Written by Squad 5 Training

On August 27, 2024

Lower Body:

Tip: Strength Intensity 2 Progression

In this training section, you have explored three variations of single-leg work. We are now going back to week 1 to improve upon that stimulus. To improve upon this stimulus, increase the weight based on how week 1 weights felt. If you got a great stimulus from week 1, increase the weight by a small amount of 2%; if the week 1 stimulus was pretty mild, increase it by 5%.

Station 1: 10 min

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

Station 2: 10 min

3 working sets
8lside Dumbbell Suitcase Deficit Split Squat

Station 3: 10 min

3 working sets
6/ side Split Stance Romanian Deadlift
directly into
12 Reverse Nordic Band Assisted

Station 4: 10 min

Max Sets

1) 15standing calf raises
directly into
2) 30 sec/side Side Plank Hip Taps

 

 

You May Also Like…

Thursday 28-Nov-2024: AES-14-W.6-D.4

Oct 7, 2024

Lower Body: Station 1: 10 min Conventional Deadlift 8  sets Warm-up Set - 10 reps - RPE 5-6 Set 1-7 - 3 reps - same weight  for all sets Working Set 8 - Max unbroken reps at Set 1 weight Effort Note: This rep scheme is utilized to work on technique...

read more

Wednesday 27-Nov-2024: AES-14-W.6-D.3

Oct 7, 2024

Upper Body: 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 we see...

read more

Sunday 24-Nov-2024: AES-14-W.6-D.1

Oct 7, 2024

Upper Body: Late Cycle Approach As you approach the last couple weeks of the training cycle, you should be familiar with the formats and exercises. Utilize this to your advantage to maximize the stimulus you can get. The greater the stimulus, the...

read more