Name: Playbook - The Agoge - Power - Day 9
Uploaded: 2022-10-09T01:40:53.680Z
Duration: 45 min
Description: Power - Day 9

Mike Shipley

Set up two stations (A&B) at a distance of 50m between them. Place a Medicine Ball at each station.

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
- MB Squat
- Sprint A to B
- MB Slams

Round 2
- MB Push Ups
- Sprint B to A
- MB Chest Explosive Press

Round 3
- MB Windmill Slams
- Sprint A to B
- MB Thruster Throw

Round 4
- MB Sit Up
- Spring B to A 
- MB Explosive Throw Behind You

20 mins Steady State Cardio

- Stand with feet shoulder width apart, holding a med ball forward off the chest
- 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

Med Ball Squat

- Shuttle run sprints involve continuous running back and forth between line markers or targets at a certain pace, and vary in degrees of intensity, duration, and distance

Shuttle Sprints (A to B)

- Hold a medicine or slam ball with both hands above your head
- Slam the ball on to the ground directly in front of you as hard as you can
- Catch the ball with both hands on the bounce and repeat the movement

Med Ball Slam

Round 1

- Start in a high plank position, hands elevated on the top of a med ball
- Bend at the elbows to come down
- Keep your core tight as you lower
- Extend your arms to push back up

Med Ball Push-up

Shuttle Sprints (B to A)

- Lying on the floor with your knees bent, feet flat on the floor and holding a med ball on your chest with hands on each side
- Using an explosive press, drive the ball up and away from your chest
- Allow the ball to leave your hands, but be ready to catch it on its descent 
- Catch the ball and lower it to the chest

Med Ball Floor Chest Pass

Round 2

- 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

- Stand with feet shoulder width apart, holding a med ball forward off the chest
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full leg extension while you explosively toss the ball forward

Med Ball Thruster Throw

Round 3

- Lying face up with knees bent and feet flat on floor
- Hold med ball at your chest
- Curl your head and shoulders off the floor, engaging your core
- Bring the ball in front of body as you sit up
- Return to starting position under control

Med Ball Sit-up

- Stand with feet shoulder-width apart and hold a medicine ball at arm’s length in front of you
- Bend your hips back and lower your torso toward the floor while keeping your lower back in its natural arch
- Explosively extend your hips and throw the ball overhead and behind you
- Walk to the ball and begin the next rep

Med Ball Explosive Throw Back

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 9

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 9

Community

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