{"product_id":"fri-wk12-12-the-big-5-pow-progressive-overload-workout-strength-body-freedom","title":"FRI WK12\/12 - The Big 5 -  POW (progressive overload workout) - Strength \u0026 Body Freedom","description":"Here it is, your final workout of your final week team!!! Lets take everything you have learned and make it a good one. 1 extra rep, 1 better lift, deeper or more focused, maybe 1 extra pound lifted? Always safely but focus on the result. This week I will show you how to add intensity without extra weight added. Friday - P.O.W (progressive overload workout) Use the 3 definitive rounds to progress over time, over the 12 weeks, the last few reps should feel tough! Round 1: warmupRound 2 \u0026amp; Round 3: Can you lift heavier safely? Mobilisation 3:30 Plus 30 sceonds rest - 4 minuts Circuit 1: RDL 40\/20 X 3 Circuit 2: Seated Shoulder Press (Reclined) 40\/20 X 3 Circuit 3: Top Squats (b stance - alternating legs) 40\/20 X 3 Circuit 4: Reverse Grip Bent Over Row Circuit 5: Glute Bridge (Bolster)60 second rest - 18 Minutes total *Strength \u0026amp; Slide Tabata - 4 Minutes Single Weight Sumo to Slide 22 minutes total 4 minutes stretch \u0026amp; cool down","brand":"STRONGFORLIFE","offers":[{"title":"Default Title","offer_id":54322677711177,"sku":null,"price":0.0,"currency_code":"GBP","in_stock":true}],"url":"https:\/\/strongforlifewithnelb.com\/products\/fri-wk12-12-the-big-5-pow-progressive-overload-workout-strength-body-freedom","provider":"STRONGFORLIFE","version":"1.0","type":"link"}