{"id":2612,"date":"2024-10-12T17:34:47","date_gmt":"2024-10-12T17:34:47","guid":{"rendered":"https:\/\/squad5training.com\/?p=2612"},"modified":"2024-10-19T16:49:59","modified_gmt":"2024-10-19T16:49:59","slug":"sunday-01-dec-2024-aes-15-w-1-d-1","status":"publish","type":"post","link":"https:\/\/squad5training.com\/?p=2612","title":{"rendered":"Sunday 01-Dec-2024: AES-15-W.1-D.1"},"content":{"rendered":"<p>Lower Body<\/p>\n<p>On Sundays for the next six weeks, we will follow the format below.<\/p>\n<p>Strength Intensity 1: Rear Foot Elevated Split Squat Progression<br \/>\nStrength Intensity 2: Dumbbell Romanian Deadlift or Barbell Romanian Deadlift<br \/>\nStrength Balance: Back Squats<br \/>\nOne station for conditioning<\/p>\n<p><a style=\"font-size: 18px;\" href=\"https:\/\/stream.getaktiv.tv\/workout\/t67200341854?cid=c27352090693&amp;tid=th17820245397\">Station 1<\/a><span style=\"color: #333333; font-size: 18px;\">: 10 min<\/span><\/p>\n<p>4 sets<\/p>\n<p>Hand Supported Suitcase Rear Foot Elevated Split Squat<\/p>\n<ul>\n<li>Working Set 1 &#8211; 15 reps\/leg\u00a0 &#8211; RPE 7<\/li>\n<li>Working Set 2 &#8211; 12 reps\/leg\u00a0 &#8211; Increase weight by 2-5%<\/li>\n<li>Working Set 3 &#8211; 10 reps\/leg\u00a0 &#8211; Increase weight by 2-5%<\/li>\n<li>Working Set 4 &#8211; Drop back to your Set 1 weight and perform MAX unbroken reps\/leg\u00a0 (aim for 12-20 reps)<\/li>\n<\/ul>\n<p><em>Setup<\/em><\/p>\n<ol>\n<li>Place top of rear foot on a bench, low box<\/li>\n<li>Place front foot about 3 steps away from edge of bench or use the straight leg method.<\/li>\n<li>Load exercise from the bottom position of split squat to avoid losing balance.<\/li>\n<\/ol>\n<p><em>Movement<\/em><\/p>\n<ol>\n<li>To target quads, keep an upright position. To target glutes, use a more forward lean position.<\/li>\n<li>Aim for full range of motion by either touching the back knee to the floor or taking the front leg below the front knee.<\/li>\n<li>Keep core braced and neck neutral.<\/li>\n<\/ol>\n<p><em>Regression if applicable<\/em><\/p>\n<ol>\n<li>Lower the back leg to a lower box or all the way to the floor and do a standard split squat instead.<\/li>\n<\/ol>\n<p><em>Common Faults:<\/em><\/p>\n<ol>\n<li>Not hitting full range of motion<\/li>\n<li>Overarching low back<\/li>\n<\/ol>\n<h4><a href=\"https:\/\/stream.getaktiv.tv\/workout\/t85294925102?cid=c27352090693&amp;tid=th17820245397\">Station 2<\/a>: 10 min<\/h4>\n<p>4 Sets<\/p>\n<p>DB RDL 10 reps. Set 1 should be RPE 7<\/p>\n<p>12-15 Russian Kettlebell Swing<\/p>\n<h4><a href=\"https:\/\/stream.getaktiv.tv\/workout\/t72398143062?cid=c27352090693&amp;tid=th17820245397\">Station 3<\/a>: 10 min<\/h4>\n<p>Back Squats<\/p>\n<p>4-5 sets<\/p>\n<ul>\n<li>Warm up Set 1 &#8211; 10 reps Easy<\/li>\n<li>Working Set 2 &#8211; 6 reps RPE7<\/li>\n<li>Working Set 3 &#8211; 6 reps same weight<\/li>\n<li>Working Set 4 &#8211; 6 reps\u00a0 same weight<\/li>\n<li>Working Set 5 &#8211; MAX unbroken reps same weight (aim for 6-8 reps)<\/li>\n<\/ul>\n<h4><a href=\"https:\/\/stream.getaktiv.tv\/workout\/t14603159788?cid=c27352090693&amp;tid=th17820245397\">Station 4<\/a>: 10 min<\/h4>\n<p>2 rounds<\/p>\n<p>21\/18 cal Ski<br \/>\n15 Goblet Squat\u00a0 53\/35Ib l1\u2013l2<br \/>\n21\/18 cal Bike<br \/>\n20 Goblet Walking Lunge 53\/35Ib l1\u2013l2<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Lower Body On Sundays for the next six weeks, we will follow the format below. Strength Intensity 1: Rear Foot Elevated Split Squat Progression Strength Intensity 2: Dumbbell Romanian Deadlift or Barbell Romanian Deadlift Strength Balance: Back Squats One station for conditioning Station 1: 10 min 4 sets Hand Supported Suitcase Rear Foot Elevated Split [&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\/2612"}],"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=2612"}],"version-history":[{"count":6,"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/posts\/2612\/revisions"}],"predecessor-version":[{"id":2662,"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/posts\/2612\/revisions\/2662"}],"wp:attachment":[{"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2612"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2612"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2612"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}