{"id":2381,"date":"2024-08-21T19:00:16","date_gmt":"2024-08-21T19:00:16","guid":{"rendered":"https:\/\/squad5training.com\/?p=2381"},"modified":"2024-08-27T18:03:07","modified_gmt":"2024-08-27T18:03:07","slug":"monday-16-sep-2024-aes-13-w-3-d-2","status":"publish","type":"post","link":"https:\/\/squad5training.com\/?p=2381","title":{"rendered":"Monday: 23-Sep-2024: AES-13-W.3-D.2"},"content":{"rendered":"<h3>Lower Body:<\/h3>\n<h4>Tip: Strength Intensity Progression<\/h4>\n<p>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 increasing slightly this week, make sure to input your squat numbers from today so that we can compare previous data the next time. What gets tracked improves!<\/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\/t36281310314?cid=c27352090693&amp;tid=th17820245397\">Station 2<\/a>: 10 min<\/h4>\n<p>3-4 working sets<br \/>\n8lside Heel Elevated Suitcase Rear Foot Elevated Split Squat<\/p>\n<h4><a href=\"https:\/\/stream.getaktiv.tv\/workout\/t98782986422?cid=c27352090693&amp;tid=th17820245397\">Station 3<\/a>: 10 min<\/h4>\n<p>4 working sets<br \/>\n6 Dumbbell Romanian Deadlift<br \/>\ndirectly into<br \/>\n10 Kettlebell Cyclist Hack Squat<\/p>\n<h4><a href=\"https:\/\/stream.getaktiv.tv\/workout\/t14623774293?cid=c27352090693&amp;tid=th17820245397\">Station 4<\/a>: 10 min<\/h4>\n<p>Max Sets<\/p>\n<p>1) 12\/side Hand Supported Suitcase 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: 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 increasing slightly this week, make sure to input your squat numbers from today so [&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\/2381"}],"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=2381"}],"version-history":[{"count":3,"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/posts\/2381\/revisions"}],"predecessor-version":[{"id":2427,"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/posts\/2381\/revisions\/2427"}],"wp:attachment":[{"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2381"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2381"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2381"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}