Name: Playbook - The Agoge - Power - Day 22
Uploaded: 2022-10-09T19:48:53.324Z
Duration: 45 min
Description: Power - Day 22

I'm a mess right now damn good workout brother!!!

Vince

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 
- Dive Bombers

Round 2
- Mountain Climbers
- B to A KB Farmer Carry
- Burpees

Round 3
- Explosive Glute Bridge
- A to B KB Farmer Carry 
- Shoulder Taps

Round 4
- Side Plank 
- B to A KB Farmer Carry
- High Front Plank

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)

- 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 1

- Start in a high plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain Climbers

KB/DB Farmer Carry (B to A)

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop your feet back, bringing your body down to the floor
- Press your self back up
- Hop forward placing your feet on the floor
- Stand up
- Jump up in the air

Burpees

Round 2

- Lying flat on the floor on your back with the hands by your side and your knees bent
- Your feet should be placed around shoulder width
- Pushing mainly with your heels, lift your hips off the floor while keeping your back straight
- Breathe out as you perform this part of the motion and hold at the top for a second
- Slowly go back to the starting position

Explosive Glute Bridge

- Start in a high plank position 
- Take one hand off the floor and touch the opposite shoulder 
- Repeating on the opposite side
- Alternating back and forth for time or reps

Shoulder Taps

Round 3

- Start on your side with your feet together, supporting your upper body on one forearm with your elbow positioned directly beneath your shoulder
- Contract your core and raise your hips until your body forms a straight line from head to feet
- Hold this position without letting your hips drop for the desired time
- Complete on one side then repeat on the opposite side

Forearm Side Plank (R)

Forearm Side Plank (L)

- Line up your hands beneath your shoulders, with your head facing forward
- Then, lift yourself onto your toes, keeping your back as straight as possible
- Tighten your abs, shoulders, quads, glutes, and arms, so you’re completely firm and stable
- Hold this patron for desired time

Front Plank

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 22

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 22

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