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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Friday 20-Sep-2024: AES-13-W.2-D.5

Aug 19, 2024

Upper Body: Tip: Strength Intensity 1 Progression The strength intensity section alternates between a barbell press and a dumbbell press. In addition to these changes each week, the position of the barbell press is progressing towards a more...

Thursday 19-Sep-2024: AES-13-W.2-D.4

Aug 16, 2024

Lower Body: Tip: Utilize the first few weeks of the progression to feel out the movement - really emphasizing movement quality. As the movement quality gets dialed in over the first couple of weeks, you can push the intensity in the latter weeks....

Wednesday 18-Sep-2024: AES-13-W.2-D.3

Aug 15, 2024

Upper Body: Station 1: 10 min 7-8 sets 5 Supinated Strict Pullup (use weight) Station 2: 10 min 7-8 Sets 12 Strict Bar Dip with weight Station 3: 10 min 4 working sets 8-10 BB Rolling Skull crusher rest 15 sec Max (1 unbroken set) Barbell Drag Curl...