Sunday 01-Dec-2024: AES-15-W.1-D.1

On Sundays for the next six weeks, we will follow the format below.

Strength Intensity 1: Rear Foot Elevated Split Squat Progression
Strength Intensity 2: Dumbbell Romanian Deadlift or Barbell Romanian Deadlift
Strength Balance: Back Squats
One station for conditioning

Station 1: 10 min

4 sets

Hand Supported Suitcase Rear Foot Elevated Split Squat

• Working Set 1 – 15 reps/leg  – RPE 7
• Working Set 2 – 12 reps/leg  – Increase weight by 2-5%
• Working Set 3 – 10 reps/leg  – Increase weight by 2-5%
• Working Set 4 – Drop back to your Set 1 weight and perform MAX unbroken reps/leg  (aim for 12-20 reps)

Setup

1. Place top of rear foot on a bench, low box
2. Place front foot about 3 steps away from edge of bench or use the straight leg method.
3. Load exercise from the bottom position of split squat to avoid losing balance.

Movement

1. To target quads, keep an upright position. To target glutes, use a more forward lean position.
2. Aim for full range of motion by either touching the back knee to the floor or taking the front leg below the front knee.
3. Keep core braced and neck neutral.

Regression if applicable

1. Lower the back leg to a lower box or all the way to the floor and do a standard split squat instead.

Common Faults:

1. Not hitting full range of motion
2. Overarching low back

Station 2: 10 min

4 Sets

DB RDL 10 reps. Set 1 should be RPE 7

12-15 Russian Kettlebell Swing

Station 3: 10 min

4-5 sets

• Warm up Set 1 – 10 reps Easy
• Working Set 2 – 6 reps same weight
• Working Set 3 – 6 reps same weight
• Working Set 4 – 6 reps  same weight
• Working Set 5 – MAX unbroken reps same weight (aim for 6-8 reps)

Station 4: 10 min

2 rounds

21/18 cal Ski
15 Goblet Squat  53/35Ib l1–l2
21/18 cal Bike
20 Goblet Walking Lunge 53/35Ib l1–l2