{"id":2564,"date":"2024-10-07T00:11:23","date_gmt":"2024-10-07T00:11:23","guid":{"rendered":"https:\/\/squad5training.com\/?p=2564"},"modified":"2024-10-26T14:31:43","modified_gmt":"2024-10-26T14:31:43","slug":"wednesday-18-nov-2024-aes-14-w-5-d-3","status":"publish","type":"post","link":"https:\/\/squad5training.com\/?p=2564","title":{"rendered":"Wednesday 20-Nov-2024: AES-14-W.5-D.3"},"content":{"rendered":"<h3>Upper Body:<\/h3>\n<p>The lower back and obliques are just as important as the muscles on the front of the core despite being overlooked in most programs. The progression here is simple: try to get a nice pump or accumulate some fatigue in both these areas each week. The movement variations will change slightly to keep your engagement high.<\/p>\n<p>&nbsp;<\/p>\n<p><a style=\"font-size: 18px;\" href=\"https:\/\/stream.getaktiv.tv\/workout\/t84140583302?cid=c27352090693&amp;tid=th17820245397\">Station 1<\/a><span style=\"color: #333333; font-size: 18px;\">: 10 min<\/span><\/p>\n<p>Max pronated Pull ups in 10 minutes.<\/p>\n<p>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<h4><a href=\"https:\/\/stream.getaktiv.tv\/workout\/t73251046136?cid=c27352090693&amp;tid=th17820245397\">Station 2<\/a>: 10 min<\/h4>\n<p>Supinated bent over row<\/p>\n<p>8\u00a0 sets<\/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 8 &#8211; Max unbroken reps at Set 1 weight<\/li>\n<\/ul>\n<p>Emphasize stretching in the hamstrings and groin during this exercise. You only need a little load to get a great stimulus. Expect an increase in RPE as the sets progress.<\/p>\n<h4><a href=\"https:\/\/stream.getaktiv.tv\/workout\/t12159328246?cid=c27352090693&amp;tid=th17820245397\">Station 3<\/a>: 10 min<\/h4>\n<p>EMOM<\/p>\n<p>1) 12 Hammer curl<br \/>\nrest 10 sec<br \/>\n2) 30m Dumbbell Cross Body Carry or 30 sec\/side Dumbbell Cross Body March<\/p>\n<h4><a href=\"https:\/\/stream.getaktiv.tv\/workout\/t24507765318?cid=c27352090693&amp;tid=th17820245397\">Station 4<\/a>: 10 min<\/h4>\n<p>3 rounds<\/p>\n<p>30 Sec\/side: DB Star Plank<br \/>\n1min intense cardio (any machine)<\/p>\n<p>1 min Kettlebell Sumo Deadlift High Pull<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Upper Body: The lower back and obliques are just as important as the muscles on the front of the core despite being overlooked in most programs. The progression here is simple: try to get a nice pump or accumulate some fatigue in both these areas each week. The movement variations will change slightly to keep [&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\/2564"}],"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=2564"}],"version-history":[{"count":2,"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/posts\/2564\/revisions"}],"predecessor-version":[{"id":2758,"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/posts\/2564\/revisions\/2758"}],"wp:attachment":[{"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2564"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2564"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2564"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}