{"id":4004508,"date":"2020-08-27T16:32:37","date_gmt":"2020-08-27T20:32:37","guid":{"rendered":"https:\/\/corygfitness.com\/?post_type=sp_workout&p=4004508"},"modified":"2020-09-28T15:57:10","modified_gmt":"2020-09-28T19:57:10","slug":"straight-power-v-51","status":"publish","type":"sp_workout","link":"https:\/\/corygfitness.com\/sp_workout\/straight-power-v-51\/","title":{"rendered":"STRAIGHT POWER V.51"},"content":{"rendered":"","protected":false},"featured_media":4004509,"menu_order":0,"template":"","format":"standard","meta":[],"categories":[],"tags":[],"better_featured_image":{"id":4004509,"alt_text":"","caption":"","description":"","media_type":"image","media_details":{"width":768,"height":512,"file":"2020\/08\/SQUATLIFE-STRAIGHTPOWER-DAILYBWStraightPower-v.50-1.jpeg","sizes":{"thumbnail":{"file":"SQUATLIFE-STRAIGHTPOWER-DAILYBWStraightPower-v.50-1-150x150.jpeg","width":150,"height":150,"mime-type":"image\/jpeg","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2020\/08\/SQUATLIFE-STRAIGHTPOWER-DAILYBWStraightPower-v.50-1-150x150.jpeg"},"medium":{"file":"SQUATLIFE-STRAIGHTPOWER-DAILYBWStraightPower-v.50-1-300x200.jpeg","width":300,"height":200,"mime-type":"image\/jpeg","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2020\/08\/SQUATLIFE-STRAIGHTPOWER-DAILYBWStraightPower-v.50-1-300x200.jpeg"},"medium_large":{"file":"SQUATLIFE-STRAIGHTPOWER-DAILYBWStraightPower-v.50-1-768x512.jpeg","width":768,"height":512,"mime-type":"image\/jpeg","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2020\/08\/SQUATLIFE-STRAIGHTPOWER-DAILYBWStraightPower-v.50-1-768x512.jpeg"},"small-thumb":{"file":"SQUATLIFE-STRAIGHTPOWER-DAILYBWStraightPower-v.50-1-400x200.jpeg","width":400,"height":200,"mime-type":"image\/jpeg","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2020\/08\/SQUATLIFE-STRAIGHTPOWER-DAILYBWStraightPower-v.50-1-400x200.jpeg"},"medium-thumb":{"file":"SQUATLIFE-STRAIGHTPOWER-DAILYBWStraightPower-v.50-1-600x300.jpeg","width":600,"height":300,"mime-type":"image\/jpeg","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2020\/08\/SQUATLIFE-STRAIGHTPOWER-DAILYBWStraightPower-v.50-1-600x300.jpeg"},"blog-large":{"file":"SQUATLIFE-STRAIGHTPOWER-DAILYBWStraightPower-v.50-1-768x400.jpeg","width":768,"height":400,"mime-type":"image\/jpeg","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2020\/08\/SQUATLIFE-STRAIGHTPOWER-DAILYBWStraightPower-v.50-1-768x400.jpeg"},"woocommerce_thumbnail":{"file":"SQUATLIFE-STRAIGHTPOWER-DAILYBWStraightPower-v.50-1-350x400.jpeg","width":350,"height":400,"mime-type":"image\/jpeg","uncropped":false,"source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2020\/08\/SQUATLIFE-STRAIGHTPOWER-DAILYBWStraightPower-v.50-1-350x400.jpeg"},"woocommerce_single":{"file":"SQUATLIFE-STRAIGHTPOWER-DAILYBWStraightPower-v.50-1-350x233.jpeg","width":350,"height":233,"mime-type":"image\/jpeg","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2020\/08\/SQUATLIFE-STRAIGHTPOWER-DAILYBWStraightPower-v.50-1-350x233.jpeg"},"woocommerce_gallery_thumbnail":{"file":"SQUATLIFE-STRAIGHTPOWER-DAILYBWStraightPower-v.50-1-100x100.jpeg","width":100,"height":100,"mime-type":"image\/jpeg","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2020\/08\/SQUATLIFE-STRAIGHTPOWER-DAILYBWStraightPower-v.50-1-100x100.jpeg"},"shop_catalog":{"file":"SQUATLIFE-STRAIGHTPOWER-DAILYBWStraightPower-v.50-1-350x400.jpeg","width":350,"height":400,"mime-type":"image\/jpeg","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2020\/08\/SQUATLIFE-STRAIGHTPOWER-DAILYBWStraightPower-v.50-1-350x400.jpeg"},"shop_single":{"file":"SQUATLIFE-STRAIGHTPOWER-DAILYBWStraightPower-v.50-1-350x233.jpeg","width":350,"height":233,"mime-type":"image\/jpeg","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2020\/08\/SQUATLIFE-STRAIGHTPOWER-DAILYBWStraightPower-v.50-1-350x233.jpeg"},"shop_thumbnail":{"file":"SQUATLIFE-STRAIGHTPOWER-DAILYBWStraightPower-v.50-1-100x100.jpeg","width":100,"height":100,"mime-type":"image\/jpeg","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2020\/08\/SQUATLIFE-STRAIGHTPOWER-DAILYBWStraightPower-v.50-1-100x100.jpeg"}},"image_meta":{"aperture":"0","credit":"","camera":"","caption":"","created_timestamp":"1597245111","copyright":"","focal_length":"0","iso":"0","shutter_speed":"0","title":"","orientation":"1","keywords":[]}},"post":4004508,"source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2020\/08\/SQUATLIFE-STRAIGHTPOWER-DAILYBWStraightPower-v.50-1.jpeg"},"acf":{"show":"no","daily_workout":[{"day":["MONDAY"],"day_info":"","exercise_info":"
WARMUP \u2013 3X THROUGH<\/em><\/strong><\/p>\n DB\/KB Single-Leg Deadlift: 8 reps per leg BENCH PRESS<\/strong><\/em><\/p>\n Week 1: Flat Bench Pyramids ISO Dumbbell Incline Bench: 10 reps per arm >Wide-grip Pulldowns: 10 reps in front, 10 reps behind ABS: 10 SETS OF 10 REPS<\/strong><\/em><\/p>\n Ab Pulldowns (10 seconds rest between sets)<\/p>\n WALKING LUNGES<\/strong><\/em><\/p>\n 400m<\/p>\n"},{"day":["TUESDAY"],"day_info":"","exercise_info":" WARMUP \u2013 3X THROUGH<\/em><\/strong><\/p>\n DB\/KB Single-Leg Deadlift: 8 reps per leg DEADLIFTS \u2013 BEST STANCE<\/strong><\/em><\/p>\n Week 1: Sumo Stance | 1+1 to a 1 Rep Max Week 2: Sumo Stance Week 3: Conventional Stance | 1+1 to a 1 Rep Max Week 4: Conventional Stance Leg Press: 15 reps as heavy as possible Barbell Good Mornings: 10-15 reps ABS: 10 SETS OF 10 REPS<\/strong><\/em><\/p>\n Weight Crunches (10 seconds rest between sets)<\/p>\n WALKING LUNGES<\/strong><\/em><\/p>\n 400-800m<\/p>\n"},{"day":["WEDNESDAY"],"day_info":"","exercise_info":" WARMUP \u2013 3X THROUGH<\/em><\/strong><\/p>\n DB\/KB Single-Leg Deadlift: 8 reps per leg 5 SET SUPERSET<\/strong><\/em><\/p>\n Barbell Walking Lunges: 5 reps per leg heavy Band Pull Aparts: 1 minute ABS: 10 SETS OF 10 REPS<\/strong><\/em><\/p>\n Ab Pulldowns (10 seconds rest between sets)<\/p>\n WALKING LUNGES<\/strong><\/em><\/p>\n 400m<\/p>\n"},{"day":["THURSDAY"],"day_info":"","exercise_info":" WARMUP \u2013 3X THROUGH<\/em><\/strong><\/p>\n DB\/KB Single-Leg Deadlift: 8 reps per leg \n BACK SQUAT<\/strong><\/em><\/p>\n All High Bar<\/strong><\/p>\n Week 1: High Bar Back Squat Week 2: High Bar Back Squat Week 3: High Bar Back Squat Week 4: Back Squat Pyramid Sets KB Suitcase Deadlifts: 10 reps per side \n ABS: 10 SETS OF 10 REPS<\/strong><\/em><\/p>\n Weight Crunches (10 seconds rest between sets)<\/p>\n \n WALKING LUNGES<\/strong><\/em><\/p>\n 400-800m<\/p>\n"},{"day":["FRIDAY"],"day_info":"","exercise_info":" WARMUP \u2013 3X THROUGH<\/em><\/strong><\/p>\n DB\/KB Single-Leg Deadlift: 8 reps per leg \n 5 SET SUPERSET<\/i><\/b><\/span><\/span><\/p>\n Behind the Neck Shoulder Press: 10 reps 20 Heavy Cable Shrugs between every set<\/strong><\/p>\n ISO DB Frontal Raises: 10 reps per arm \n ISO DB Lateral Raises: 10 reps per arm ISO Incline Regular DB Curls: 10 reps per arm, then hold both at 90-degrees for 20 seconds<\/p>\n Straight-bar Pushdowns: 20 reps<\/p>\n \n ISO Incline DB Hammer Curls: 10 reps per arm, then hold both at 90-degrees for 20 seconds<\/p>\n Overhead Cable Tricep Press: 20 reps<\/p>\n \n ABS: 10 SETS OF 10 REPS<\/strong><\/em><\/p>\n Ab Pulldowns (10 seconds rest between sets)<\/p>\n \n WALKING LUNGES<\/strong><\/em><\/p>\n 400m<\/p>\n"},{"day":["SATURDAY"],"day_info":"","exercise_info":" WALKING LUNGES<\/strong><\/em><\/p>\n 400-800m<\/p>\n"},{"day":["SUNDAY"],"day_info":"","exercise_info":" WALKING LUNGES<\/strong><\/em><\/p>\n 400-800m<\/p>\n"}],"tab":false},"yoast_head":"\n
\nPlank: 45 seconds
\nSuperman Hold: 30 seconds<\/p>\n
\n20-15-10-5-3-1
\n5 Weighted Pull-ups after each set
\n<\/strong>
\nWeek 2: Flat Bench | 1 Rep Max
\nPause 1 second on chest
\n<\/strong>
\nWeek 3: Incline Bench Pyramids
\n20-15-10-5-3-1
\n5 Weighted Chin-ups after each set<\/strong>
\n<\/strong>
\nWeek 4: Incline Bench | 1 Rep Max
\nPause 1 second on chest<\/strong><\/p>\n<\/h4>\n
5 SET TRI-SET<\/strong><\/em><\/h4>\n
\n3-Way One-Arm Rows: 8 reps each way (over, neutral, underhand)<\/p>\n<\/h4>\n
4 SET TRI-SET<\/strong><\/em><\/h4>\n
\nCable Crossovers: 25 reps
\nT-Bar Rows: 15 reps (switch grips)<\/p>\n
\nPlank: 45 seconds
\nSuperman Hold: 30 seconds<\/p>\n
\nPause 5 seconds at the knee on first rep, Regular second rep<\/strong><\/p>\n
\nBuild to a 1 Rep Max<\/strong><\/p>\n
\nPause 5 seconds at the knee on first rep, Regular second rep<\/strong>
\n<\/strong><\/p>\n
\nBuild to a 1 Rep Max<\/strong><\/p>\n<\/h4>\n
5 SET SUPERSET<\/strong><\/em><\/h4>\n
\nBarbell RDLs: 10 reps (3 second lower on all reps)<\/p>\n<\/h4>\n
3 SET SUPERSET<\/strong><\/em><\/h4>\n
\nWeighted Glute Bridge: 10 reps w\/ pause at top (use bar or dumbbell)<\/p>\n
\nPlank: 45 seconds
\nSuperman Hold: 30 seconds<\/p>\n
\n<\/strong>Isometric Lunge: 30 seconds per leg<\/p>\n<\/h4>\n
3 SET CIRCUIT<\/strong><\/em><\/h4>\n
\nBand Face Pulls: 1 minute
\nBand Good Mornings: 1 minute
\nBand Hamstring Curl: 1 minute per leg<\/p>\n
\nPlank: 45 seconds
\nSuperman Hold: 30 seconds<\/p>\n
\nWork up to a 1 Rep Max w\/ 10 second pause<\/strong><\/p>\n
\nWork up to a 1 Rep Max w\/ 5 second pause<\/strong><\/p>\n
\nWork up to a 1 Rep Max w\/ 1 second pause<\/strong><\/p>\n
\n15-10-8-6-4
\n15 Reverse Hypers between each set
\nIncrease weight as the reps go down<\/strong><\/p>\n<\/h4>\n
5 SET SUPERSET<\/strong><\/em><\/h4>\n
\nRussian Kettlebell Swings: 15 reps
\nGlute Bridge Isometric Hold: 20 seconds<\/p>\n
\nPlank: 45 seconds
\nSuperman Hold: 30 seconds<\/p>\n
\nIncrease weight every set<\/b><\/p>\n<\/h4>\n
5 SET SUPERSET<\/strong><\/em><\/h4>\n
\nDB Overhead Hold (regular): 30 seconds<\/p>\n5 SET SUPERSET<\/strong><\/em><\/h4>\n
\nDB Overhead Hold (neutral): 30 seconds<\/p>\n<\/h4>\n
5 SET SUPERSET<\/strong><\/em><\/h4>\n
5 SET SUPERSET<\/strong><\/em><\/h4>\n