{"id":2569,"date":"2024-10-07T00:09:49","date_gmt":"2024-10-07T00:09:49","guid":{"rendered":"https:\/\/squad5training.com\/?p=2569"},"modified":"2024-10-26T14:29:04","modified_gmt":"2024-10-26T14:29:04","slug":"thursday-13-nov-2024-aes-14-w-4-d-4","status":"publish","type":"post","link":"https:\/\/squad5training.com\/?p=2569","title":{"rendered":"Thursday 14-Nov-2024: AES-14-W.4-D.4"},"content":{"rendered":"<p><strong>Lower Body:<\/strong><\/p>\n<p>Strength Balance Progression<\/p>\n<p>Often, the simpler the progression, the easier to follow. This section uses a simple method of weekly progressing load while the reps stay the same. Aim for the increase in weight to be enough to experience more fatigue but not so much that you lose the quality of the movement.<\/p>\n<p><a style=\"font-size: 18px;\" href=\"https:\/\/stream.getaktiv.tv\/workout\/t52464654362?cid=c27352090693&amp;tid=th17820245397\">Station 1<\/a><span style=\"color: #333333; font-size: 18px;\">: 10 min<\/span><\/p>\n<p>Conventional Deadlift<\/p>\n<p>8\u00a0 sets<\/p>\n<ul>\n<li>Warm-up Set &#8211; 10 reps &#8211; RPE 5-6<\/li>\n<li>Set 1-7 &#8211; 3 reps &#8211; same weight\u00a0 for all sets<\/li>\n<li>Working Set 8 &#8211; Max unbroken reps at Set 1 weight<\/li>\n<\/ul>\n<p><em>Effort Note:<\/em> This rep scheme is utilized to work on technique and quality in the deadlift. Remember that you are performing around 30 total reps, so this weight should not be anywhere close to your 3-rep max. Aim for a weight that is closer to your 8-rep max.<\/p>\n<p>Increase the weight every week<\/p>\n<h4><a href=\"https:\/\/stream.getaktiv.tv\/workout\/t44465896602?cid=c27352090693&amp;tid=th17820245397\">Station 2<\/a>: 10 min<\/h4>\n<p>Every 2:30 x 4 working sets<\/p>\n<p>20 Alternating Suitcase Drop Lunge<\/p>\n<p>Aim for RPE 7 on the first working set. Then keep the same weight<\/p>\n<h4><a href=\"https:\/\/stream.getaktiv.tv\/workout\/t75120646955?cid=c27352090693&amp;tid=th17820245397\">Station 3<\/a>: 10 min<\/h4>\n<p>4 sets<\/p>\n<p>1) 10-15 BC Gliding Hamstring Curl<br \/>\nrest 15 sec<br \/>\n2) 15-20 Bodyweight Donkey Calf Raises<\/p>\n<p>Aim for Set 1 to be RPE 7 and then keep the weight the same for the remainder of the sets<\/p>\n<h4><a href=\"https:\/\/stream.getaktiv.tv\/workout\/t25565826612?cid=c27352090693&amp;tid=th17820245397\">Station 4<\/a>: 10 min<\/h4>\n<p>EMOM<\/p>\n<p>1min Cardio (Have a target calories to reach. <strong>Need to sprint<\/strong><\/p>\n<p>10-15 Knee Tucks In Dip Support<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Lower Body: Strength Balance Progression Often, the simpler the progression, the easier to follow. This section uses a simple method of weekly progressing load while the reps stay the same. Aim for the increase in weight to be enough to experience more fatigue but not so much that you lose the quality of the movement. [&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\/2569"}],"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=2569"}],"version-history":[{"count":2,"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/posts\/2569\/revisions"}],"predecessor-version":[{"id":2750,"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/posts\/2569\/revisions\/2750"}],"wp:attachment":[{"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2569"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2569"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2569"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}