{"id":2504,"date":"2024-09-20T00:41:38","date_gmt":"2024-09-20T00:41:38","guid":{"rendered":"https:\/\/squad5training.com\/?p=2504"},"modified":"2024-10-07T00:07:03","modified_gmt":"2024-10-07T00:07:03","slug":"2504","status":"publish","type":"post","link":"https:\/\/squad5training.com\/?p=2504","title":{"rendered":"Thursday 23-Oct-2024: AES-14-W.1-D.4"},"content":{"rendered":"

Lower Body:<\/strong><\/p>\n

On Thursdays for the next six weeks, we will be following the below format:<\/p>\n

Strength Intensity 1:<\/strong>\u00a0The deadlift will be the focus of this progression. The weeks will alternate between technique focused on the odd weeks to a more challenging stimulus on the even weeks.<\/p>\n

Strength Intensity 2:<\/strong>\u00a0Walking Lunges and Reverse Lunges will be the focus of this next section. You will inevitably use the glutes during this exercise but try to keep more of the intention on the quads to complement the other two training sections.<\/p>\n

Strength Balance:<\/strong>\u00a0The hip thrust will be performed on odd weeks paired with a calf exercise. The hamstring curl will be performed on even weeks paired with a different calf exercise.<\/p>\n

Finisher:<\/strong>\u00a0Another core finisher, but this time on a different variation than previous days in this cycle. This section focused on the lower portion of the abdominals. After today’s training, you will have performed upper abdominals, lower abdominals, obliques, and lower back this week.<\/p>\n

Station 1<\/a>: 10 min<\/span><\/p>\n

Conventional Deadlift<\/p>\n

8\u00a0 sets<\/p>\n