Name: Playbook - The Agoge - Power - Day 17
Uploaded: 2022-10-09T16:50:17.807Z
Duration: 45 min
Description: Power - Day 17

Mike Shipley

Set up two stations (A&B) at a distance of 100m between them. Place 2 KB’s at station A.

A -------------------------------------- B
100 m

Start at station A, perform the given exercises then farmer walk 2 KB’s to station B, perform the given exercises at station B and repeat until completion.

Round 1
- BW Squats
- A to B KB Farmer Carry
- High Knees

Round 2
- Deadbugs
- B to A KB Farmer Carry
- Back Extensions

Round 3
- Side Lunges
- A to B KB Farmer Carry
- Leg Lift Crossovers

Round 4
- Squat Thrusters
- B to A Farmer Carry
- Dive Bomber Push Ups

20 mins Steady State Cardio

- 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

- Holding the kettlebells or dumbbells by your sides
- Roll your shoulders back keeping your chest up 
- Walk forward for desired distance or time
- Keep your core activated throughout the movement

KB/DB Farmer Carry (A to B)

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable

High Knees

Round 1

- Lie on the mat with your arms extended straight over your chest so they form a perpendicular angle with your torso
- Bend your hips and knees 90-degrees, lifting your feet from the ground. Your torso and thighs should form a right angle, as should your thighs and shins
Engage your core, maintaining contact between your lower back and the mat
- You want to make sure your spine maintains this steady and neutral position throughout the exercise
- Keep your right arm and left leg exactly where they are, then slowly reach your left arm backward, over your head and toward the floor as you simultaneously extend your right knee and hip, reaching your right heel toward the floor
- Move slowly and steadily, breathing in as you perform the extensions, avoiding any twisting or movement of your hips and abs
- Stop the movement just before your arm and leg touch the ground
Reverse the movement and return your left arm and right leg to their starting positions
- Move slowly and steadily, exhaling as you go
- Perform the same movements to the opposite sides, this time keeping your left arm and right leg steady as you extend your right arm and left leg
- Do the same number of repetitions on each side

Deadbugs

KB/DB Farmer Carry (B to A)

- Setup in a hyperextension machine with your feet anchored and torso roughly perpendicular to your legs at a 45 degree angle
- Begin in a hinged position with your arms crossed and initiate the movement by flexing your glutes
- Extend the hips and finish with your body in a straight line
- Repeat for the desired number of repetitions

Back Extensions

Round 2

- Start by standing tall with your feet parallel and shoulder width apart
- Your back should be straight and your weight on your heels
- Take a big step to the side, ensuring you keep your torso as upright as possible, lower until the knee of your leading leg is bent at around 90°, keeping your trailing leg straight
- Push back up and return to the starting position and repeat to the opposite side

Alt Lateral Lunges

- Lying with your legs and arms extended 
- Alternately raise one leg, reaching the opposite hand and tapping your toes, lifting your upper body off the floor
- Repeating back and forth for time or reps

Lying Leg Lift Crossovers

Round 3

- 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 leg extension, thrusting the hips forward to full hip extension

Squat Thruster

- Start in a plank position with hands slightly wider than shoulder-width apart and feet together 
- Press into the floor with your upper body, and lift your hips up and back into a downward-facing dog pose 
- Lower your hips until you're back in a push up position while squeezing your butt
- Then, continue lowering your hips toward the floor and scoop your chest forward (as if you're trying to dive down and under a bar) into an upward-facing dog pose, with thighs off the floor, and toes active 
- Push back up to the starting push up position

Hindu Push-ups (Dive Bombers)

Round 4

Low Impact, Low to Mild Intensity Cardio.

Examples; Assault Bike, Elliptical, Treadmill, Rower, Walking, or a combination of such exercises.

Cardio of your choice

Power - Day 17

Vince

Richard Enriquez

Scott

Power - Day 1

Power - Day 2

It was a great workout but what should I do to properly warm up prior to the workout?

Didn't do the BB drop no place to do it here

Power - Day 3

Ooh raah another day in paradise thanks for being out here in internet land Nick

Power - Day 17

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