Name: Playbook - The Agoge - Session 1
Uploaded: 2022-10-08T03:07:57.518Z
Duration: 20 min
Description: Session 1

Carrie 

- 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

- Stand erect with your feet hip-width apart, chest out, and shoulders back, maintaining the natural curvature of your spine
- Take a moderate-length step forward with one foot, descending to a point in which your rear knee touches the floor, maintaining your body's upright posture
- Your front knee should bend about 90 degrees, but for knee health it should not be forward of the vertical plane that extends straight up from your toes
- From the bottom position, push back up from your forward foot, bringing it back beside the other
- Repeat on the opposite side
- Alternating back and forth for time or reps

Alt Forward Lunges

- 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

- Lying on one side
- Flex the hips to 45 degrees and the knees to approximately 90 degrees 
- Initiate the movement by abducting your top leg
- Push your knee away from the midline of your body                                                                                        
- Maintain contact between your feet throughout the movement
- Complete desired reps then repeat on the opposite side

Clamshells

- Position a band around your legs just above your ankles
- Keeping your legs stick straight, take lateral steps over and back, working both directions
- Keep your core engaged, toes pointed forward throughout the movement

Banded Straight Leg Walks

Circuit

Session 1

Session 2

Session 3

Session 4

Session 5

Session 6

Active Recovery Day

Session 7

Session 8

Session 9

Session 10

Session 11

Session 12

Session 13

Session 14

Session 15

Session 16

Session 17

Session 18

Session 19

Session 20

Session 21

Session 22

Session 23

Session 24

Session 25

Session 26

Session 27

Session 28

Session 29

Session 30

Session 31

Session 32

Session 33

Session 34

Session 35

Session 36

Session 37

Session 38

Session 39

Session 40

Session 41

Session 42

Session 43

Session 1

Community

More workouts from The Agoge