{"id":4043016,"date":"2021-02-16T15:12:40","date_gmt":"2021-02-16T20:12:40","guid":{"rendered":"https:\/\/corygfitness.com\/?post_type=sp_workout&p=4043016"},"modified":"2021-02-16T15:15:51","modified_gmt":"2021-02-16T20:15:51","slug":"straight-power-v-53","status":"publish","type":"sp_workout","link":"https:\/\/corygfitness.com\/sp_workout\/straight-power-v-53\/","title":{"rendered":"STRAIGHT POWER V.53"},"content":{"rendered":"","protected":false},"featured_media":4043024,"menu_order":0,"template":"","format":"standard","meta":[],"categories":[],"tags":[],"better_featured_image":{"id":4043024,"alt_text":"","caption":"","description":"","media_type":"image","media_details":{"width":768,"height":512,"file":"2021\/02\/SQUATLIFE-STRAIGHTPOWER-DAILYBWStraightPower-v.53.jpeg","sizes":{"thumbnail":{"file":"SQUATLIFE-STRAIGHTPOWER-DAILYBWStraightPower-v.53-150x150.jpeg","width":150,"height":150,"mime-type":"image\/jpeg","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2021\/02\/SQUATLIFE-STRAIGHTPOWER-DAILYBWStraightPower-v.53-150x150.jpeg"},"medium":{"file":"SQUATLIFE-STRAIGHTPOWER-DAILYBWStraightPower-v.53-300x200.jpeg","width":300,"height":200,"mime-type":"image\/jpeg","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2021\/02\/SQUATLIFE-STRAIGHTPOWER-DAILYBWStraightPower-v.53-300x200.jpeg"},"medium_large":{"file":"SQUATLIFE-STRAIGHTPOWER-DAILYBWStraightPower-v.53-768x512.jpeg","width":768,"height":512,"mime-type":"image\/jpeg","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2021\/02\/SQUATLIFE-STRAIGHTPOWER-DAILYBWStraightPower-v.53-768x512.jpeg"},"small-thumb":{"file":"SQUATLIFE-STRAIGHTPOWER-DAILYBWStraightPower-v.53-400x200.jpeg","width":400,"height":200,"mime-type":"image\/jpeg","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2021\/02\/SQUATLIFE-STRAIGHTPOWER-DAILYBWStraightPower-v.53-400x200.jpeg"},"medium-thumb":{"file":"SQUATLIFE-STRAIGHTPOWER-DAILYBWStraightPower-v.53-600x300.jpeg","width":600,"height":300,"mime-type":"image\/jpeg","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2021\/02\/SQUATLIFE-STRAIGHTPOWER-DAILYBWStraightPower-v.53-600x300.jpeg"},"blog-large":{"file":"SQUATLIFE-STRAIGHTPOWER-DAILYBWStraightPower-v.53-768x400.jpeg","width":768,"height":400,"mime-type":"image\/jpeg","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2021\/02\/SQUATLIFE-STRAIGHTPOWER-DAILYBWStraightPower-v.53-768x400.jpeg"},"woocommerce_thumbnail":{"file":"SQUATLIFE-STRAIGHTPOWER-DAILYBWStraightPower-v.53-350x400.jpeg","width":350,"height":400,"mime-type":"image\/jpeg","uncropped":false,"source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2021\/02\/SQUATLIFE-STRAIGHTPOWER-DAILYBWStraightPower-v.53-350x400.jpeg"},"woocommerce_single":{"file":"SQUATLIFE-STRAIGHTPOWER-DAILYBWStraightPower-v.53-350x233.jpeg","width":350,"height":233,"mime-type":"image\/jpeg","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2021\/02\/SQUATLIFE-STRAIGHTPOWER-DAILYBWStraightPower-v.53-350x233.jpeg"},"woocommerce_gallery_thumbnail":{"file":"SQUATLIFE-STRAIGHTPOWER-DAILYBWStraightPower-v.53-100x100.jpeg","width":100,"height":100,"mime-type":"image\/jpeg","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2021\/02\/SQUATLIFE-STRAIGHTPOWER-DAILYBWStraightPower-v.53-100x100.jpeg"},"shop_catalog":{"file":"SQUATLIFE-STRAIGHTPOWER-DAILYBWStraightPower-v.53-350x400.jpeg","width":350,"height":400,"mime-type":"image\/jpeg","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2021\/02\/SQUATLIFE-STRAIGHTPOWER-DAILYBWStraightPower-v.53-350x400.jpeg"},"shop_single":{"file":"SQUATLIFE-STRAIGHTPOWER-DAILYBWStraightPower-v.53-350x233.jpeg","width":350,"height":233,"mime-type":"image\/jpeg","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2021\/02\/SQUATLIFE-STRAIGHTPOWER-DAILYBWStraightPower-v.53-350x233.jpeg"},"shop_thumbnail":{"file":"SQUATLIFE-STRAIGHTPOWER-DAILYBWStraightPower-v.53-100x100.jpeg","width":100,"height":100,"mime-type":"image\/jpeg","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2021\/02\/SQUATLIFE-STRAIGHTPOWER-DAILYBWStraightPower-v.53-100x100.jpeg"}},"image_meta":{"aperture":"0","credit":"","camera":"","caption":"","created_timestamp":"0","copyright":"","focal_length":"0","iso":"0","shutter_speed":"0","title":"","orientation":"0","keywords":[]}},"post":4043016,"source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2021\/02\/SQUATLIFE-STRAIGHTPOWER-DAILYBWStraightPower-v.53.jpeg"},"acf":{"show":"no","daily_workout":[{"day":["MONDAY"],"day_info":"","exercise_info":"
Walking Lunges: 1-2 minutes
\nPlank Hold: 30 seconds
\nSuperman Hold: 30 seconds
\nPlank Hold: 30 seconds
\nBodyweight Squat: 20 reps<\/p>\n
<\/p>\n
Week 1: Low Bar through\u00a0Red Bands ; 3 Rep MAX<\/strong> <\/p>\n Heavy DB Step-ups (20\u2033 Box): 8 reps each leg <\/p>\n Leg Extensions: 20 reps <\/p>\n Band Good Mornings: 20 reps <\/p>\n 400m unweighted<\/p>\n"},{"day":["TUESDAY"],"day_info":"","exercise_info":" Walking Lunges: 1-2 minutes Band Pull Aparts – Overhand: 20 reps Week 1: Flat Bench through Red Bands: 3\u00a0Rep MAX<\/strong> <\/p>\n DB Bench: 15 reps <\/p>\n Bench Dips: 20 reps Band Good Mornings: 20 reps <\/p>\n 400m weighted<\/strong><\/p>\n"},{"day":["WEDNESDAY"],"day_info":"","exercise_info":" Walking Lunges: 1-2 minutes <\/p>\n Seated Military BB Press: 10 in front, 10 behind head reps <\/p>\n Neutral Grip DB Standing Press: 10 reps <\/p>\n DB Lateral Raises: 10 reps <\/p>\n Band Good Mornings: 20 reps <\/p>\n 800m unweighted<\/strong><\/p>\n"},{"day":["THURSDAY"],"day_info":"","exercise_info":" Walking Lunges: 1-2 minutes <\/p>\n Week 1: Conventional through\u00a0Red Bands ; 3 Rep Max<\/strong> <\/p>\n Single-Leg KB Deadlift: 10 reps each leg <\/p>\n Bulgarian Split Squats (rear foot elevated): <\/p>\n Band Good Mornings: 20 reps <\/p>\n 400m weighted<\/strong><\/p>\n"},{"day":["FRIDAY"],"day_info":"","exercise_info":" Walking Lunges: 1-2 minutes <\/p>\n Light DB Curls: 100 reps <\/p>\n Incline DB Curls: 8 reps each arm, 5 ct. twist, 4 more reps <\/p>\n Cable Curls – Regular Grip: 10 reps <\/p>\n Band Good Mornings: 20 reps <\/p>\n 400m unweighted<\/strong><\/p>\n"},{"day":["SATURDAY"],"day_info":"","exercise_info":" 400-800m unweighted<\/strong><\/p>\n"},{"day":["SUNDAY"],"day_info":"","exercise_info":" 400-800m unweighted<\/strong><\/p>\n"}],"tab":false},"yoast_head":"\n
\nWeek 2: Low Bar through\u00a0Red Bands ; 2 Rep MAX<\/strong>
\nWeek 3: Low Bar, through\u00a0Red Bands ; 1 Rep MAX<\/strong>
\nWeek 4: Low Bar, No Bands ; 1 Rep\u00a0<\/strong>MAX<\/strong><\/p>\n4-5 SET TRI-SET<\/strong><\/h4>\n
\nUnweighted Back Extensions: 20 reps<\/p>\n5 SET VOLUME SUPERSET<\/strong><\/h4>\n
\nBand Hamstring Curls: 20 reps
\n*Keep rest low<\/strong><\/p>\nACCESSORY: 5 SETS EACH<\/strong><\/h4>\n
\nAb Wheels 20 reps<\/p>\nWALKING LUNGES<\/strong><\/h4>\n
WARMUP: 3 SETS<\/strong><\/h4>\n
\nPlank Hold: 30 seconds
\nSuperman Hold: 30 seconds
\nPlank Hold: 30 seconds
\nBodyweight Squat: 20 reps<\/p>\n<\/h4>\n
BENCH PREP: 3 SET SUPERSET<\/strong><\/h4>\n
\nBand Pull Aparts – Underhand: 20 reps
\nLight DB Bench: 20 reps<\/p>\n<\/h4>\n
BENCH PRESS<\/b><\/h4>\n
\nWeek 2: Flat Bench through Red Bands: 2\u00a0Rep MAX<\/strong>
\nWeek 3: Flat Bench through\u00a0Red Bands ; 1 Rep Max<\/strong>
\nWeek 4: Flat Bench: Regular rep\u00a01 Rep MAX<\/strong><\/p>\nMORE CHEST<\/strong><\/h4>\n
5 SET TRI-SET<\/strong><\/h4>\n
\nIncline DB Bench: 15 reps
\nChest-supported DB Rows: 30 reps<\/p>\n5 SET TRI-SET<\/strong><\/h4>\n
\n<\/strong>Underhand Barbell Rows: 15 reps
\nDB Pullovers: 20 reps<\/p>\n<\/h4>\n
ACCESSORY: 5 SETS EACH<\/strong><\/h4>\n
\nAb Wheels 20 reps<\/p>\nWALKING LUNGES<\/strong><\/h4>\n
WARMUP: 3 SETS<\/strong><\/h4>\n
\nPlank Hold: 30 seconds
\nSuperman Hold: 30 seconds
\nPlank Hold: 30 seconds
\nBodyweight Squat: 20 reps<\/p>\n5 SET SUPERSET<\/strong><\/h4>\n
\nHeavy Lat Pulldowns: 15 reps<\/p>\n5 SET SUPERSET<\/strong><\/h4>\n
\nRegular DB Military Press: 10 reps
\nT-Bar Rows: 20 reps<\/p>\n5 SET QUAD-SET<\/strong><\/h4>\n
\nDB Front Raises: 10 reps
\nDB T’s: 15 reps
\nRope Face Pulls: 20 reps<\/p>\nACCESSORY: 5 SETS EACH<\/strong><\/h4>\n
\nAb Wheels 20 reps<\/p>\nWALKING LUNGES<\/strong><\/h4>\n
WARMUP: 3 SETS<\/strong><\/h4>\n
\nPlank Hold: 30 seconds
\nSuperman Hold: 30 seconds
\nPlank Hold: 30 seconds
\nBodyweight Squat: 20 reps<\/p>\nDEADLIFTS<\/strong><\/h4>\n
\nWeek 2: Conventional through\u00a0Red Bands ; 2 Rep Max<\/strong>
\nWeek 3: Conventional through\u00a0Red Bands ; 1 Rep Max<\/strong>
\nWeek 4: Conventional No<\/strong>\u00a0Red Bands ; 1 Rep Max<\/strong><\/p>\n5 SET SUPERSET<\/strong><\/h4>\n
\nLeg Press: 10 reps narrow, 10 reps medium-wide stance<\/p>\n4 SETS<\/strong><\/h4>\n
\n8 reps per leg as heavy as possible<\/p>\nACCESSORY: 5 SETS EACH<\/strong><\/h4>\n
\nAb Wheels 20 reps<\/p>\nWALKING LUNGES<\/strong><\/h4>\n
WARMUP: 3 SETS<\/strong><\/h4>\n
\nPlank Hold: 30 seconds
\nSuperman Hold: 30 seconds
\nPlank Hold: 30 seconds
\nBodyweight Squat: 20 reps<\/p>\nSTARTER<\/b><\/h4>\n
\nLight Tricep Pushdowns: 100 reps<\/p>\n5 SET SUPERSET<\/strong><\/h4>\n
\nStraight Bar Pushdowns: 10 reps close, 10 reps wide grip<\/p>\n5 SET SUPERSET<\/strong><\/h4>\n
\nCable Curls – Overhand Grip: 10 reps
\nOverhead Cable Tricep Extension: 20 reps<\/p>\nACCESSORY: 5 SETS EACH<\/strong><\/h4>\n
\nAb Wheels 20 reps<\/p>\nWALKING LUNGES<\/strong><\/h4>\n
WALKING LUNGES<\/strong><\/h4>\n
WALKING LUNGES<\/strong><\/h4>\n