Name: Playbook - The Agoge - Session 1
Uploaded: 2022-10-13T12:06:12.730Z
Duration: 45 min
Description: Session 1

Best killer workout ever. I'm excited to become a Marine!

caleb

DUKE

Objective: Strength

- TRX Squat
- DB Bench 
- DB Push Press 

- Push Ups (Push-ups should be performed in accordance to USMC standards. Rest Intervals between each set of push-ups will be the amount of time it took to perform the 22 push-ups. Asses the time each week and adjust accordingly)

3 rounds
- TRX Hamstring Curls
- TRX Pistol Squats

3 rounds
- Bulgarian Split Squat 
- Side Plank
- Wall Sit

TRX Squat

- Begin by lying supine on a flat bench with dumbbells above your chest
- Lower dumbbells to chest level 
- Press dumbbells back up over your chest

DB Bench Press

- Stand with your feet shoulder-width apart, holding a dumbbell in each hand at the shoulders
- Inhale and brace the core, glutes and grip
- Bend the knees and drop the torso downwards
- Explode upwards with a huge drive from your legs (Push through the heels)
- Feel the force move through the body
- Once your legs extend, pass this momentum through the torso and shoulders into the arms
- Press out the dumbbells to full extension 
- Lower the dumbbells back to the starting position and repeat

DB Push Press

- Start in a high plank position, hands shoulder with apart
- Bend at the elbows to come down
- Keep your core tight as you lower
- Extend your arms to push back up

(Rest Intervals between each set of push-ups will be the amount of time it took to perform the 22 push-ups. Asses the time each week and adjust accordingly)

Push-up

3 rounds
- 10 TRX Hamstring Curls
- 5ea TRX Pistol Squats

- Sit facing the TRX system and make sure you have enough room around you, then place your feet into the stirrup of the TRX suspension system, heels first
- Lay down, rest your hands by your side and raise your hips up off the floor
- Your weight should be held through your heels and your core should be tight
- Take a deep breath in, then as you release, curl your heels back towards your butt
- Breathing in, lower your hips back down and your feet out straight, into the start position

TRX Hamstring Curls

- Attach cables to an anchor point above your head adjusting the straps to hang down about mid-length
- Grab the handles and stand with your body facing the anchor point
- Step back until all slack is removed from the suspension straps
- Stand with your feet hip-width apart and extend one leg out in front of you without touching the ground
- Keep your core tight, neutral spine, and arms fully extended in front of you
- Lower down into a squat maintaining weight over the working legs heel
- Push through the heel to standing position maintaining a slight bend in the knee
- Complete desired reps then repeat on the opposite side

TRX Pistol Squat

Complex I

- 6ea Bulgarian Split Squat 
- 45s Side Plank
- 30s Wall Sit

- Find yourself a step, bench or any other contraption that you can rest a foot on, it needs to be about knee height
- Get into a forward lunge position with torso upright, core braced and hips square to your body, with your back foot elevated on the bench
- Your leading leg should just under 2ft or so in front of bench 
- Lower until your front thigh is almost horizontal, keeping your knee in line with your foot (Don't let your front knee travel beyond your toes)
- Drive up through your front heel back to the starting position
- Complete desired reps then repeat on the opposite side

Bulgarian Split Squats

- Start on your side with your feet together, supporting your upper body on one hand  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

Side Plank

- Sit against a wall with your legs and hips bent at 90 degrees
- Hold position for desired time

Session 1

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