{"id":4013034,"date":"2020-10-06T10:28:31","date_gmt":"2020-10-06T14:28:31","guid":{"rendered":"https:\/\/corygfitness.com\/?post_type=sp_workout&p=4013034"},"modified":"2020-10-12T15:15:03","modified_gmt":"2020-10-12T19:15:03","slug":"straight-power-v-52","status":"publish","type":"sp_workout","link":"https:\/\/corygfitness.com\/sp_workout\/straight-power-v-52\/","title":{"rendered":"STRAIGHT POWER V.52"},"content":{"rendered":"","protected":false},"featured_media":4014722,"menu_order":0,"template":"","format":"standard","meta":[],"categories":[],"tags":[],"better_featured_image":{"id":4014722,"alt_text":"","caption":"","description":"","media_type":"image","media_details":{"width":768,"height":512,"file":"2020\/10\/SPV52.jpeg","sizes":{"thumbnail":{"file":"SPV52-150x150.jpeg","width":150,"height":150,"mime-type":"image\/jpeg","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2020\/10\/SPV52-150x150.jpeg"},"medium":{"file":"SPV52-300x200.jpeg","width":300,"height":200,"mime-type":"image\/jpeg","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2020\/10\/SPV52-300x200.jpeg"},"medium_large":{"file":"SPV52-768x512.jpeg","width":768,"height":512,"mime-type":"image\/jpeg","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2020\/10\/SPV52-768x512.jpeg"},"small-thumb":{"file":"SPV52-400x200.jpeg","width":400,"height":200,"mime-type":"image\/jpeg","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2020\/10\/SPV52-400x200.jpeg"},"medium-thumb":{"file":"SPV52-600x300.jpeg","width":600,"height":300,"mime-type":"image\/jpeg","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2020\/10\/SPV52-600x300.jpeg"},"blog-large":{"file":"SPV52-768x400.jpeg","width":768,"height":400,"mime-type":"image\/jpeg","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2020\/10\/SPV52-768x400.jpeg"},"woocommerce_thumbnail":{"file":"SPV52-350x400.jpeg","width":350,"height":400,"mime-type":"image\/jpeg","uncropped":false,"source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2020\/10\/SPV52-350x400.jpeg"},"woocommerce_single":{"file":"SPV52-350x233.jpeg","width":350,"height":233,"mime-type":"image\/jpeg","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2020\/10\/SPV52-350x233.jpeg"},"woocommerce_gallery_thumbnail":{"file":"SPV52-100x100.jpeg","width":100,"height":100,"mime-type":"image\/jpeg","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2020\/10\/SPV52-100x100.jpeg"},"shop_catalog":{"file":"SPV52-350x400.jpeg","width":350,"height":400,"mime-type":"image\/jpeg","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2020\/10\/SPV52-350x400.jpeg"},"shop_single":{"file":"SPV52-350x233.jpeg","width":350,"height":233,"mime-type":"image\/jpeg","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2020\/10\/SPV52-350x233.jpeg"},"shop_thumbnail":{"file":"SPV52-100x100.jpeg","width":100,"height":100,"mime-type":"image\/jpeg","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2020\/10\/SPV52-100x100.jpeg"}},"image_meta":{"aperture":"0","credit":"","camera":"","caption":"","created_timestamp":"1601314881","copyright":"","focal_length":"0","iso":"0","shutter_speed":"0","title":"","orientation":"1","keywords":[]}},"post":4013034,"source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2020\/10\/SPV52.jpeg"},"acf":{"show":"no","daily_workout":[{"day":["MONDAY"],"day_info":"","exercise_info":"
KB Stiff Leg Deadlifts: 15 reps
\nEye-level KB Swings: 15 reps
\nKB Squat Hold: 30 seconds<\/p>\n
Week 1: Flat Bench Week 3: Flat Bench DB Regular & Neutral Grip Bench Press: 5-6 Rep Progression DB Pullovers: 15 reps <\/p>\n Weighted Ab Crunches: 10×10 w\/ 10 seconds rest between sets<\/p>\n Band or Bar Good Mornings: 5 sets of 10 reps<\/p>\n 400-800m<\/p>\n"},{"day":["TUESDAY"],"day_info":"","exercise_info":" KB Stiff Leg Deadlifts: 15 reps CONVENTIONAL STANCE<\/strong><\/p>\n Week 1: Mat Pulls – 3 Mats Week 2: Mat Pulls – 2 Mats Week 3: Mat Pulls – 1 Mat Week 4: From the Ground, regular rep 10 seconds rest between Weighted Back Extensions: 12 reps Single-Leg Glute Bridge: 5 sets of 8 reps per leg<\/p>\n Weighted Ab Crunches: 10×10 w\/ 10 seconds rest between sets<\/p>\n 400m<\/p>\n"},{"day":["WEDNESDAY"],"day_info":"","exercise_info":" KB Stiff Leg Deadlifts: 15 reps <\/p>\n DB Walking Lunges: 5 reps per leg\u00a0heavy Cable Face Pulls: 25 reps <\/p>\n Weighted Ab Crunches: 10×10 w\/ 10 seconds rest between sets<\/p>\n 400-800m<\/p>\n"},{"day":["THURSDAY"],"day_info":"","exercise_info":" KB Stiff Leg Deadlifts: 15 reps <\/p>\n HIGH OR LOW BAR<\/strong><\/p>\n Week 1: Banded<\/em> Box Squat Week 2: Box Squat Week 3: Banded Back Squat Week 4: Back Squat Seated Box Jumps: 6 reps <\/p>\n Weighted Ab Crunches: 10×10 w\/ 10 seconds rest between sets<\/p>\n 400m<\/p>\n"},{"day":["FRIDAY"],"day_info":"","exercise_info":" KB Stiff Leg Deadlifts: 15 reps Forward\/Behind Shoulder Press: 10 reps\u00a0both ways Straight-arm Pushdowns: 20 reps<\/p>\n DB Front Raises: 15 reps DB Lateral Raises: 15 reps DB Curls: 20 reps Incline DB Rollback\/Elbows-out Press: 5-6 Rep Progression<\/p>\n Incline DB Curls: 8 reps, 5 ct. twist, 5 more reps<\/p>\n Underhand Tricep Pushdowns: 20 reps<\/p>\n Weighted Ab Crunches: 10×10 w\/ 10 seconds rest between sets<\/p>\n 400-800m<\/p>\n"},{"day":["SATURDAY"],"day_info":"","exercise_info":" 400 meters<\/p>\n <\/p>\n 400m<\/p>\n"},{"day":["SUNDAY"],"day_info":"","exercise_info":" 400 meters<\/p>\n <\/p>\n 400m<\/p>\n"}],"tab":false},"yoast_head":"\n
\n5 sets of 5 reps | Work up in weight\u00a0every set
\n<\/strong>Superset w\/ 15 Wide-grip Pulldowns
\n<\/strong>
\nWeek 2: Incline Bench
\n5 sets of 5 reps | Work up in weight every set<\/strong>
\nSuperset w\/ 15 Underhand-grip Pulldowns<\/strong><\/p>\n
\n5 sets of 1 rep | Work up in weight\u00a0every set
\nWork to a 1-Rep Max w\/ Pause<\/strong>
\n<\/strong>
\nWeek 4: Incline Bench
\n5 sets of 1 rep | Work up in weight\u00a0every set
\nWork to a 1-Rep Max w\/ Pause<\/strong><\/p>\n<\/h4>\n
5 SET TRI-SET<\/strong><\/em><\/h4>\n
\nSeated Cable Rows: 15 reps w\/ pause at the chest<\/p>\n<\/h4>\n
4 SET\u00a0 CIRCUIT<\/strong><\/em><\/h4>\n
\nWide Push-ups: 15 reps
\nDB Chest-supported Shrugs: 15 reps
\nDB Chest-supported Rows: 15 reps<\/p>\n<\/h4>\n
WALKING LUNGES<\/strong><\/em><\/h4>\n
WARMUP – 3 ROUNDS<\/strong><\/em><\/h4>\n
\nEye-level KB Swings: 15 reps
\nKB Squat Hold: 30 seconds<\/p>\n<\/h4>\n
DEADLIFTS<\/strong><\/em><\/h4>\n
\nBuild to a 1 Rep Max<\/strong><\/p>\n
\nBuild to a 1 Rep Max<\/strong><\/p>\n
\nBuild to a 1 Rep Max<\/strong>
\n<\/strong><\/p>\n
\nBuild to a 1 Rep Max<\/strong><\/p>\n<\/h4>\n
GVT<\/strong><\/em><\/h4>\n
\nAlternate BACK & FORTH between movements
\n10 sets total PER MOVEMENT<\/strong><\/p>\n
\nLeg Extensions: 15 reps<\/p>\n<\/h4>\n
<\/h4>\n
WALKING LUNGES<\/strong><\/em><\/h4>\n
WARMUP – 3 ROUNDS<\/strong><\/em><\/h4>\n
\nEye-level KB Swings: 15 reps
\nKB Squat Hold: 30 seconds<\/p>\n5 SET SUPERSET<\/strong><\/em><\/h4>\n
\n<\/strong>Isometric Lunge: 45 seconds per leg<\/p>\n<\/h4>\n
4 SET CIRCUIT<\/strong><\/em><\/h4>\n
\nGlute Ham Raises: 15 reps (weighted if needed)
\nDB Shrugs: 25 reps
\nLeg Curls: 15 reps<\/p>\n<\/h4>\n
WALKING LUNGES<\/strong><\/em><\/h4>\n
WARMUP – 3 ROUNDS<\/strong><\/em><\/h4>\n
\nEye-level KB Swings: 15 reps
\nKB Squat Hold: 30 seconds<\/p>\nBACK SQUAT<\/strong><\/em><\/h4>\n
\n5 sets of 3 reps for<\/em>\u00a0speed<\/em><\/p>\n
\n5 sets of 3 reps working up heavy<\/em><\/p>\n
\nWork to a 1-Rep Max w\/ 5-second pause<\/p>\n
\nWork to a 1-Rep Max w\/ 5-second pause<\/p>\n<\/h4>\n
5 SET SUPERSET<\/strong><\/em><\/h4>\n
\nDB Weighted Step-ups: 10 reps total (use 20″ box)
\nDB Single-Leg Deadlifts: 5 reps per side<\/p>\n<\/h4>\n
WALKING LUNGES<\/strong><\/em><\/h4>\n
WARMUP – 3 ROUNDS<\/strong><\/em><\/h4>\n
\nEye-level KB Swings: 15 reps
\nKB Squat Hold: 30 seconds<\/p>\n<\/h4>\n
5 SET SUPERSET<\/i><\/b><\/h4>\n
\n<\/em>Alternate in front AND behind<\/strong><\/p>\n<\/h4>\n
5 SET SUPERSET<\/strong><\/em><\/h4>\n
\nDB Front Raises HOLD: 15 seconds
\nBand Pull Aparts: 30 reps (overhand)<\/p>\n<\/h4>\n
5 SET SUPERSET<\/strong><\/em><\/h4>\n
\nDB Lateral Raises HOLD: 15 seconds
\nBand Pull Aparts: 30 reps (underhand)<\/p>\n<\/h4>\n
5 SET SUPERSET<\/strong><\/em><\/h4>\n
\nAlternate\u00a0every 5 reps<\/em> between regular & hammer<\/p>\n<\/h4>\n
5 SET SUPERSET<\/strong><\/em><\/h4>\n
<\/h4>\n
WALKING LUNGES<\/strong><\/em><\/h4>\n
WALKING LUNGES<\/em><\/strong><\/h4>\n
FARMERS CARRY<\/em><\/strong><\/h4>\n
WALKING LUNGES<\/em><\/strong><\/h4>\n
FARMERS CARRY<\/em><\/strong><\/h4>\n