{"id":2433,"date":"2024-08-27T18:34:45","date_gmt":"2024-08-27T18:34:45","guid":{"rendered":"https:\/\/squad5training.com\/?p=2433"},"modified":"2024-08-27T18:34:45","modified_gmt":"2024-08-27T18:34:45","slug":"monday-30-sep-2024-aes-13-w-4-d-2","status":"publish","type":"post","link":"https:\/\/squad5training.com\/?p=2433","title":{"rendered":"Monday: 30-Sep-2024: AES-13-W.4-D.2"},"content":{"rendered":"<h3>Lower Body:<\/h3>\n<h4>Tip: Strength Intensity 2 Progression<\/h4>\n<p>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%.<\/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\/t71943625928?cid=c27352090693&amp;tid=th17820245397\">Station 2<\/a>: 10 min<\/h4>\n<p>3 working sets<br \/>\n8lside Dumbbell Suitcase Deficit Split Squat<\/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\/t87677192520?cid=c27352090693&amp;tid=th17820245397\">Station 4<\/a>: 10 min<\/h4>\n<p>Max Sets<\/p>\n<p>1) 15standing calf raises<br \/>\ndirectly into<br \/>\n2) 30 sec\/side Side Plank Hip Taps<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>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 [&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\/2433"}],"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=2433"}],"version-history":[{"count":1,"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/posts\/2433\/revisions"}],"predecessor-version":[{"id":2434,"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/posts\/2433\/revisions\/2434"}],"wp:attachment":[{"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2433"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2433"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2433"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}