{"id":2354,"date":"2024-08-14T16:19:44","date_gmt":"2024-08-14T16:19:44","guid":{"rendered":"https:\/\/squad5training.com\/?p=2354"},"modified":"2024-09-02T17:04:45","modified_gmt":"2024-09-02T17:04:45","slug":"monday-09-sep-2024-aes-13-w-1-d-2","status":"publish","type":"post","link":"https:\/\/squad5training.com\/?p=2354","title":{"rendered":"Monday: 16-Sep-2024: AES-13-W.2-D.2"},"content":{"rendered":"<h3>Lower Body:<\/h3>\n<h4>Tip:<\/h4>\n<p>We will keep 4 working sets of Back Squat with 10\/8\/6\/4 reps. make sure you remember the weight used last week and try to add either slight more weight (2Kg per side) or increase the number of reps or even improve your form. There are different ways to see progression.<\/p>\n<h4><a href=\"https:\/\/stream.getaktiv.tv\/workout\/t29388019930?cid=c27352090693&amp;tid=th17820245397\">Station 1<\/a>: 10 min<\/h4>\n<p>4 working sets<br \/>\nBB Back Squat 10\/8\/6\/4<\/p>\n<h4><a href=\"https:\/\/stream.getaktiv.tv\/workout\/t89108758186?cid=c27352090693&amp;tid=th17820245397\">Station 2<\/a>: 10 min<\/h4>\n<p>3 sets<\/p>\n<p>1) 8 Back Rack Rear Foot Elevated Split Squat Right<br \/>\n2) 8 Back Rack Rear Foot Elevated Split Squat Left<\/p>\n<h4><a href=\"https:\/\/stream.getaktiv.tv\/workout\/t78030336785?cid=c27352090693&amp;tid=th17820245397\">Station 3<\/a>: 10 min<\/h4>\n<p>3 working sets<br \/>\n6\/ side Split Stance Romanian Deadlift<br \/>\ndirectly into<br \/>\n12 Reverse Nordic Band Assisted<\/p>\n<h4><a href=\"https:\/\/stream.getaktiv.tv\/workout\/t95088867683?cid=c27352090693&amp;tid=th17820245397\">Station 4<\/a>: 10 min<\/h4>\n<p>Max Sets<\/p>\n<p>1) 12\/side Leg Toes Elev Donkey Calf Raise<br \/>\ndirectly into<br \/>\n2) 30 sec\/side Side Plank DB Powell Raise<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Lower Body: Tip: We will keep 4 working sets of Back Squat with 10\/8\/6\/4 reps. make sure you remember the weight used last week and try to add either slight more weight (2Kg per side) or increase the number of reps or even improve your form. There are different ways to see progression. Station 1: [&hellip;]<\/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\/2354"}],"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=2354"}],"version-history":[{"count":6,"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/posts\/2354\/revisions"}],"predecessor-version":[{"id":2453,"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/posts\/2354\/revisions\/2453"}],"wp:attachment":[{"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2354"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2354"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2354"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}