[et_pb_section fb_built=”1″ admin_label=”section” _builder_version=”4.16″ global_colors_info=”{}”][et_pb_row admin_label=”row” _builder_version=”4.16″ background_size=”initial” background_position=”top_left” background_repeat=”repeat” global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”4.16″ custom_padding=”|||” global_colors_info=”{}” custom_padding__hover=”|||”][et_pb_text admin_label=”Text” _builder_version=”4.16″ background_size=”initial” background_position=”top_left” background_repeat=”repeat” global_colors_info=”{}”]<\/p>\n
Strength Balance Progression<\/p>\n
Each week, expect a slightly different stimulus as the bicep and upper trap exercises will change often. One overlooked benefit of this combination is that the bicep works in a lengthened position in the carry and shrug.<\/p>\n
Station 1<\/a>: 10 min<\/span><\/p>\n Max pronated Pull ups in 10 minutes.<\/p>\n Beat your record every week. If you plan to use resistance band, keep the same type of band for the entire cycle. the progression here is to try to achieve a higher number of reps every week<\/p>\n 8 working sets (4 sets\/side)<\/p>\n 1) 8 Single Arm Dumbbell Row Right EMOM<\/p>\n 12 dual db bicep Curl 3 rounds<\/p>\n 1) 60 sec Superman Hold <\/p>\n [\/et_pb_text][\/et_pb_column][\/et_pb_row][\/et_pb_section]<\/p>\n","protected":false},"excerpt":{"rendered":" Upper Body: Strength Balance Progression Each week, expect a slightly different stimulus as the bicep and upper trap exercises will change often. One overlooked benefit of this combination is that the bicep works in a lengthened position in the carry and shrug. Station 1: 10 min Max pronated Pull ups in 10 minutes. Beat your […]<\/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":"on","_et_pb_old_content":"Station 2<\/a>: 10 min<\/h4>\n
\n2) 8 Single Arm Dumbbell Row Left<\/p>\n\n
Station 3<\/a>: 10 min<\/h4>\n
\nrest 10 sec
\n15 seated Dumbbell Shrugs<\/p>\nStation 4<\/a>: 10 min<\/h4>\n
\n2) 30sec\/side Dumbbell Side Bends+ 1min intense cardio<\/p>\nUpper Body:<\/h3>\r\nStrength Balance Progression\r\n\r\nEach week, expect a slightly different stimulus as the bicep and upper trap exercises will change often. One overlooked benefit of this combination is that the bicep works in a lengthened position in the carry and shrug.\r\n\r\nStation 1<\/a>: 10 min<\/span>\r\n\r\nMax pronated Pull ups in 10 minutes.\r\n\r\nBeat your record every week. If you plan to use resistance band, keep the same type of band for the entire cycle. the progression here is to try to achieve a higher number of reps every week\r\n
Station 2<\/a>: 10 min<\/h4>\r\n8 working sets (4 sets\/side)\r\n\r\n1) 8 Single Arm Dumbbell Row Right\r\n2) 8 Single Arm Dumbbell Row Left\r\n
\r\n \t
Station 3<\/a>: 10 min<\/h4>\r\nEMOM\r\n\r\n12 dual db bicep Curl\r\nrest 10 sec\r\n15 seated Dumbbell Shrugs\r\n
Station 4<\/a>: 10 min<\/h4>\r\n3 rounds\r\n\r\n1) 60 sec Superman Hold\r\n2) 30sec\/side Dumbbell Side Bends+ 1min intense cardio\r\n\r\n\u00a0\r\n\r\n\u00a0","_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\/2563"}],"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=2563"}],"version-history":[{"count":4,"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/posts\/2563\/revisions"}],"predecessor-version":[{"id":2749,"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/posts\/2563\/revisions\/2749"}],"wp:attachment":[{"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2563"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2563"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2563"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}