{"product_id":"fri-wk9-12-the-big-5-pow-progressive-overload-workout-strength-body-freedom","title":"FRI WK9\/12 - The Big 5 - POW (progressive overload workout) - Strength \u0026 Body Freedom","description":"Its the final day of week 9.\nLets take the next 4 weeks and focus on personal growth. 1 extra rep, 1 better lift, deeper or more focused, maybe 1 extra pound lifted? Always safely but focus on the result. \nDO YOU WANT TO JOIN THE FUEL STRONG 500 THIS WEEK? IT COULD CHANGE THE WAY YOU FUEL STRONG FOREVER! \n 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\n","brand":"STRONGFORLIFE","offers":[{"title":"Default Title","offer_id":54310255133001,"sku":null,"price":0.0,"currency_code":"GBP","in_stock":true}],"url":"https:\/\/strongforlifewithnelb.com\/products\/fri-wk9-12-the-big-5-pow-progressive-overload-workout-strength-body-freedom","provider":"STRONGFORLIFE","version":"1.0","type":"link"}