On Thursdays, for the next six weeks, for the next six weeks, we will be following the below format.<\/p>\n
Strength Intensity 1:<\/strong> The deadlift will be the focus of this section. We will alternate weeks with the deficit sumo deadlift and the deficit stiff leg deadlift (if your mobility safely allows). These two exercises are great movements to build strength and length around the hamstrings and glutes. Do not let your ego guide the weight for these movements; focus more on the stretching and lengthening of the muscles being trained.<\/p>\n Strength Intensity 2:<\/strong> A squat and lunge complex will light up the quads, complimenting the posterior chain dominance in the strength intensity section. The squat and lunge complex will change every week for three weeks and then repeat with a subtle change for progression.<\/p>\n Strength Balance:<\/strong> We will alternate between 2 new exercises that will target the Hamstrings<\/p>\n Station4:<\/strong> Today’s conditioning emphasizes sprinting, hinging, and lateral abdominal muscles. Each week’s progression will focus on these three areas but will be slightly different to keep the engagement high and make each workout feel slightly unique.<\/p>\n 4 working sets<\/p>\n 8 reps Deficit Sumo Deadlift<\/p>\n 5 sets 4 sets AMRAP<\/p>\n MAXREPS Rower Hamstring Curl<\/p>\n Each time you break up your hamstring curls, perform:<\/em> <\/p>\n <\/p>\n","protected":false},"excerpt":{"rendered":" Lower Body: Tip: On Thursdays, for the next six weeks, for the next six weeks, we will be following the below format. Strength Intensity 1: The deadlift will be the focus of this section. We will alternate weeks with the deficit sumo deadlift and the deficit stiff leg deadlift (if your mobility safely allows). These […]<\/p>\n","protected":false},"author":4,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":"","inline_featured_image":false,"footnotes":""},"categories":[47],"tags":[],"_links":{"self":[{"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/posts\/2341"}],"collection":[{"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/users\/4"}],"replies":[{"embeddable":true,"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=2341"}],"version-history":[{"count":7,"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/posts\/2341\/revisions"}],"predecessor-version":[{"id":2464,"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/posts\/2341\/revisions\/2464"}],"wp:attachment":[{"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2341"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2341"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2341"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}Station 1<\/a>: 10 min<\/h4>\n
Station 2<\/a>: 10 min<\/h4>\n
\n8 Landmine Single Leg Hip Thrust Right
\n8 Landmine Single Leg Hip Thrust Left<\/p>\nStation 3<\/a>: 10 min<\/h4>\n
\nNo break in between:
\n10 Goblet Squat
\n5\/side Alt Goblet Fw Lunge
\n20 sec Goblet Squat Hold (at parallel)<\/p>\nStation 4<\/a>: 10 min<\/h4>\n
\n10-15 Monster Walks FW
\n10-15 Monster Walks BW<\/p>\n