Name: Playbook - The Agoge - Power - Day 4
Uploaded: 2022-10-08T23:43:29.949Z
Duration: 45 min
Description: Power - Day 4

Vince

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

Mike Shipley

Set up two stations (A&B) at a distance of 50m between them. Place 2 KB’s at station A.

A -------------------------------------- B
50 m

Start at station A, perform the given exercises then sprint to station B, perform the given exercises at station B and repeat until completion.

Round 1
- KB Swing
- A to B KB Farmer Carry
- KB See Saw Press

Round 2
- KB Russian Twists
- B to A KB Farmer Carry
- KB Halo

Round 3
- KB RDL
- A to B KB Farmer Carry
- KB Row

Round 4
- KB Renegade Row
- B to A KB Farmer Carry
- KB Good Mornings

20 mins Steady State Cardio

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift Kettlebell off the ground allowing it to swing between your legs
- Drive your hips forward propelling the kettlebell forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

KB Swings

- 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 standing position, hold a kettlebell in each hand in front rack position 
- Press one kettlebell overhead to full arm extension
- Lower the kettlebell with control while simultaneously pressing the opposite kettlebell 
- Alternating back and forth

DKB See Saw Press

Round 1

- Sit on the floor with your knees bent and feet slightly raised off the floor
- Hold the kettlebell at chest level and maintain a 45 degrees angle as you lean back
- Move your torso from left to right, moving the kettlebell across your body as you twist

R+L equals 1 rep

KB Russian Twists

KB/DB Farmer Carry (B to A)

- Begin in a standing position with good posture
- Shoulders should be relaxed and positioned over the hips
- Knees should remain straight but soft (not locked or stiff)
- Hold the kettlebell in front of the body,
- Slowly rotate the kettlebell around your head in a circular fashion while keeping your torso stable
- Finish the circle by bringing it back to the starting position
- Repeat the opposite direction, this equals 1 rep

KB Halo

Round 2

- Slowly lower the kettlebells with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower the kettlebells until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your glutes and hamstrings to power back to standing

KB RDL

- Stand with wide stance and grin the kettlebells by the horns
- One arm at a time pull the ketllebell off the ground
- Engage your lat as you pull up 
- Keep core activated

KB Gorilla Row

Round 3

- Start in a high plank position with feet outside shoulder width apart, shoulders above wrists, and each palm gripping horns of the kettlebells 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

KB Renegade Rows

- Stand with your feet shoulder width apart, holding a single kettlebell at the chest 
- Hinge forward at your hips until your upper body is parallel with the floor 
- Stretching hamstrings and lower back
- Stand up to the starting position and repeat

SKB Good Morning

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 4

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?

Power - Day 4

Community

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