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

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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

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Wednesday 25-Sep-2024: AES-13-W.3-D.3

Aug 22, 2024

Upper Body: Tip: Including abdominal work consistently in your training helps you maintain some of the specific strength of the abdominals to better execute the other exercises in training that require stability in the abdominal/core region. Stay...

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

Aug 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...

Sunday: 22-Sep-2024: AES-13-W.3-D.1

Aug 20, 2024

Upper Body Push and Pull: Tip: Strength Intensity 1 Progression This will be your second week for the flat bench press. We will keep aiming for 4 working sets for 5 reps. you can do the following warm up sets to find your weight: Warm-up Set - 10...