{"id":2557,"date":"2024-10-07T00:09:40","date_gmt":"2024-10-07T00:09:40","guid":{"rendered":"https:\/\/squad5training.com\/?p=2557"},"modified":"2024-11-07T11:33:26","modified_gmt":"2024-11-07T11:33:26","slug":"monday-10-nov-2024-aes-14-w-4-d-2","status":"publish","type":"post","link":"https:\/\/squad5training.com\/?p=2557","title":{"rendered":"Monday 11-Nov-2024: AES-14-W.4-D.2"},"content":{"rendered":"<h3>Lower Body:<\/h3>\n<p><a style=\"font-size: 18px;\" href=\"https:\/\/stream.getaktiv.tv\/workout\/t67029022635?cid=c27352090693&amp;tid=th17820245397\">Station 1<\/a><span style=\"color: #333333; font-size: 18px;\">: 10 min<\/span><\/p>\n<p>Every 2:00 x 5\u00a0 sets (1 warm up + 4 working)<\/p>\n<p>Cyclist Back Squat<\/p>\n<ul>\n<li>Warm-up Set &#8211; 10 reps &#8211; RPE 5-6<\/li>\n<li>Working Set 2 &#8211; 8 reps &#8211; same weight as set 1<\/li>\n<li>Working Set 3 &#8211; 8 reps &#8211; same weight as set 1<\/li>\n<li>Working Set 4 &#8211; 8 reps &#8211; same weight as set 1<\/li>\n<li>Working Set 5 &#8211; Max unbroken reps at Set 1 weight<\/li>\n<\/ul>\n<p><em>Progression Note:<\/em>\u00a0Increase weight by 2-5% on your first working set from Week 1.<\/p>\n<h4><a href=\"https:\/\/stream.getaktiv.tv\/workout\/t31911765144?cid=c27352090693&amp;tid=th17820245397\">Station 2<\/a>: 10 min<\/h4>\n<p>5\/side Split Stance Romanian Deadlift<\/p>\n<ul>\n<li><strong>Warm-up Sets<\/strong>\n<ul>\n<li>Warm-up Set &#8211; 5 reps\/side &#8211; RPE 5-6<\/li>\n<\/ul>\n<p><strong>Working Sets<\/strong><\/p>\n<ul>\n<li>Working Set 1 &#8211; 5 reps\/side &#8211; RPE 7<\/li>\n<li>Working Set 2 &#8211; 5 reps\/side &#8211; same weight as set 1<\/li>\n<li>Working Set 3 &#8211; 5 reps\/side &#8211; same weight as set 1<\/li>\n<\/ul>\n<p><em>Effort Note:<\/em>\u00a0Emphasize stretching in the hamstrings and glutes during this exercise. You do not need a lot of load to get a great stimulus. Expect an increase in RPE as the sets progress.<\/li>\n<\/ul>\n<h4><a href=\"https:\/\/stream.getaktiv.tv\/workout\/t67657972565?cid=c27352090693&amp;tid=th17820245397\">Station 3<\/a>: 10 min<\/h4>\n<p>4 SETS<\/p>\n<p>1) 8\/side Goblet Lateral Box Step Down <strong>(use box height depending on the participant mobility level)<\/strong><br \/>\ndirectly into<br \/>\n2) 8\/side Alternating Suitcase Curtsy Squats<\/p>\n<h4><a href=\"https:\/\/stream.getaktiv.tv\/workout\/t25427250924?cid=c27352090693&amp;tid=th17820245397\">Station 4<\/a>: 10 min<\/h4>\n<p>3 rounds<br \/>\nEMOM<br \/>\n1)Any Cardio machine max calories<br \/>\n2) 15 Anchored Sit Up<br \/>\n3) 60 sec Forearm Plank<br \/>\n5 sec Break between exercises<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Lower Body: Station 1: 10 min Every 2:00 x 5\u00a0 sets (1 warm up + 4 working) Cyclist Back Squat Warm-up Set &#8211; 10 reps &#8211; RPE 5-6 Working Set 2 &#8211; 8 reps &#8211; same weight as set 1 Working Set 3 &#8211; 8 reps &#8211; same weight as set 1 Working Set 4 [&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\/2557"}],"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=2557"}],"version-history":[{"count":2,"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/posts\/2557\/revisions"}],"predecessor-version":[{"id":2746,"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/posts\/2557\/revisions\/2746"}],"wp:attachment":[{"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2557"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2557"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2557"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}