Name: Playbook - The Agoge - Day 5
Uploaded: 2022-10-12T12:39:47.892Z
Duration: 75 min
Description: Day 5

Warm up: 

- Squat

Complex 
- DB Incline Bench (Heavy)
- MB Windmill Slams

Complex 
- DB Push Press
- DB Pull Over
- Walking Renegade Rows each arm
- Band Lat Flexion (Pressdown)

- Hindu Squats*

- Rowing*

Cool Down

- 10 Foam Roll Per Body Part
- 10 Band Pull Apart
- 10 Shin box rotations
- 10 Ankle Rocks
- 10 Frog Squat Stretch
- 10 Pigeon Stretch
- 10m Banded Walks (each direction)
- 10 Banded Glute Bridge
- 10 Air Squat (aiming for mobility not speed)

Full Body Foam Roll

- Stand holding a band in your hands, straight forward of the shoulders
- Pull your arms apart and back adding tension to the band
- Release and repeat

Banded Pull Aparts

- From a seated position, have your front leg in a 90 degree angle and your back leg in a 90 degree angle
- One hip internally rotated and the other hip externally rotated
- Engage your glutes and press the knee of your externally rotated leg into the ground, which will drive your hips up
- Once your hips are fully extended at the top, slowly lower back to the ground
- Rotate to the opposite side and repeat
- As you flow through the exercise, be really aware of maintaining good form and engaging your core

Shin Box Rotations

Ankle Rocks

Frog Squat Stretch

Pigeon

- Position a band around your legs just above your knees
- With your knees slightly bent, take lateral steps over and back, working both directions
- Keep your hips down and toes pointed forward throughout the movement

Banded Squat Walks

- Select a resistance band with an appropriate strength for your level of fitness
- Lie down on the floor, with you back straight against the ground and your knees at right angles
- Place the resistance band around both thighs, so it rests just above your knees
- Keep your arms at your side, press your knees out against the bands, and raise your hips towards the ceiling
- Squeeze your muscles tight, hold at full contraction, and release

Banded Glute Bridge

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Air Squats

Warm up

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

BB Back Squat @60%

- Begin by lying back on an incline bench with dumbbells above your chest
- Lower the dumbbells to chest level 
- Press the dumbbells back up engaging your chest

DB Incline Bench Press (HEAVY)

- Stand with your feet outside of shoulder width, holding the med ball in front of your chest
- Lift the ball above your head, maintaining a firm hold
- Bring the ball down to a slam on one side of the body
- Squat to pick up the ball, returning it to the chest
- Repeat to the opposite side
- Alternating back and forth for time or reps

Med Ball Windmill Slams

Complex I

- Stand with your feet shoulder-width apart, holding a dumbbell in each hand at the shoulders
- Inhale and brace the core, glutes and grip
- Bend the knees and drop the torso downwards
- Explode upwards with a huge drive from your legs (Push through the heels)
- Feel the force move through the body
- Once your legs extend, pass this momentum through the torso and shoulders into the arms
- Press out the dumbbells to full extension 
- Lower the dumbbells back to the starting position and repeat

DB Push Press

- Place your upper back on the bench, holding a single dumbbell with arms extended over your chest
- Keep a slight bend at the elbow as you lower dumbbell back behind your head
- Focus on engaging your lats as you pull the dumbbell forward and up to starting position

DB Pullover

- Start in a high plank position with feet outside shoulder width apart, shoulders above wrists, and each palm gripping a dumbbell on the ground
- Body should form a straight line from head to heels
- Pull shoulders down and back away from ears. Engage glutes, legs, core, and shoulders to create total-body tension
- Without moving the rest of your body, slowly pull one elbow up and back, keeping elbow close to side
- Pause when the weight is at the ribcage
- Slowly lower the weight back down slightly forward off what you picked it up
- Now perform a row on opposite side, moving forward each rep

DB Walking Renegade Rows

- With a band attached high on the rack
- Keeping your arms straight pull the band down toward your thighs, engaging your lats
- Slowly reverse the movement, releasing tension from the band

Band Lat Flexion

Complex II

- Stand with your feet directly under your shoulders
- On an inhale, lower your hips back and down toward the floor
- At the same time, lift your heels off the floor and reach your hands to your feet
- Lengthen your spine and engage your core as you touch your hands to your heels (If you can’t reach them, it’s OK to just go as far as you can without s training)
- Pause for a moment in this position
- On an exhale, push your body up to standing
- At the same time, lower your heels to the floor so that you’re back in the starting position

*Break up as needed.

Hindu Air Squats

- Sit up straight and bend forward at the hips
- Come forward on the rower 
- Push against the foot pedals and extend your legs while bringing your hands to your upper abdominal area
- Straighten your arms, bending the knees, and bring your body forward again

*8 x 10sec Max Effort (arms & legs) /45 sec recovery between sets. Stay in motion while recovering while nasal breathing only.

Day 5

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