Lower Body<\/p>\n
Complexity Progression<\/strong><\/p>\n A non-common way to progress exercises is by increasing the complexity of that exercise. SQD5 programs use all types of progressive overload methods to keep the stimulus novel and fun. One method used today is progressing the exercise complexity – you can see this in the Strength Intensity section. The exercise starts simple, with a moderate range of motion and upper body support for added stability. Over the six-week progression, the stability is taken away, and then the range of motion is increased, leading to increased exercise complexity. The stimulus to the lower body will be different than in the early weeks as you progressively gain the skill and coordination of this single-leg squatting movement.<\/p>\n Station 1: 10 min<\/strong><\/p>\n 4 sets<\/p>\n Hand Supported Deficit Rear Foot Elevated Split Squat<\/p>\n Working Set 1 – 10 reps\/leg\u00a0 – RPE 7 Setup<\/p>\n Place top of rear foot on a bench, low box Movement<\/p>\n To target quads, keep an upright position. To target glutes, use a more forward lean position. Regression if applicable<\/p>\n Lower the back leg to a lower box or all the way to the floor and do a standard split squat instead.<\/p>\n Common Faults:<\/p>\n Not hitting full range of motion Station 2: 10 min<\/strong><\/p>\n 4 Sets<\/p>\n DB RDL 6 reps. Set 1 should be RPE 7<\/p>\n 12-15 Russian Kettlebell Swing<\/p>\n Station 3: 10 min<\/strong><\/p>\n Back Squats<\/p>\n 4-5 sets<\/p>\n Warm up Set 1 – 6 reps Easy Aim to increase set 1 weight by 5% from week 1.<\/p>\n Station 4: 10 min<\/strong><\/p>\n 2 rounds<\/p>\n 20\/16 cal Bike Lower Body Complexity Progression A non-common way to progress exercises is by increasing the complexity of that exercise. SQD5 programs use all types of progressive overload methods to keep the stimulus novel and fun. One method used today is progressing the exercise complexity – you can see this in the Strength Intensity section. The exercise […]<\/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\/2659"}],"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=2659"}],"version-history":[{"count":4,"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/posts\/2659\/revisions"}],"predecessor-version":[{"id":2823,"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/posts\/2659\/revisions\/2823"}],"wp:attachment":[{"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2659"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2659"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2659"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
\nWorking Set 2 – 8 reps\/leg\u00a0 – Increase weight by 2-5%
\nWorking Set 3 – 6 reps\/leg\u00a0 – Increase weight by 2-5%
\nWorking Set 4 – Drop back to your Set 1 weight and perform MAX unbroken reps\/leg\u00a0 (aim for 12-20 reps)<\/p>\n
\nPlace front foot about 3 steps away from edge of bench or use the straight leg method.
\nLoad exercise from the bottom position of split squat to avoid losing balance.<\/p>\n
\nAim for full range of motion by either touching the back knee to the floor or taking the front leg below the front knee.
\nKeep core braced and neck neutral.<\/p>\n
\nOverarching low back<\/p>\n
\nWorking Set 2 – 4 reps RPE 7
\nWorking Set 3 – 4 reps same weight
\nWorking Set 4 – 4 reps\u00a0 same weight
\nWorking Set 5 – MAX unbroken reps same weight (aim for 6-8 reps)<\/p>\n
\n10 Dual Kettlebell Rack Squat 53\/35lbsl1\u2013l2
\n40m Reverse Sled Drag (substitute 20\/16 cal Bike if you cant do a sled)
\n10 Dual KB Overhead Reverse Lunge 53\/35lbs (5\/side)l1\u2013l2
\n50 jump rope<\/p>\n","protected":false},"excerpt":{"rendered":"