Name: Playbook - The Agoge - Session 2
Uploaded: 2022-10-16T01:53:01.630Z
Duration: 45 min
Description: Session 2

Kellen Getsinger

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

4 Rounds 
- Shuttle Sprints

3 Rounds
- DB Arnold Press 
- Band Face Pull 
- KB Farmer Carry 

6 Rounds:
- Bench
- Band Rotations

4 Rounds
- DKB Walking lunges 
- KB Goblet Squat 
- TRX Bicep Curl 
- TRX Tricep Extension

4 Rounds
- Banded Glute Bridge
- Nordic Hamstring Curl
- Plate Curl To Overhead 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

**Push Ups should be performed to USMC standards. Push Ups should be performed explosively. Rest interval between each set of push ups will be the amount of time in sec it took to perform 22 push ups. Asses this time each week and adjust accordingly**

Push-up

- 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

5m/10m/15m

Shuttle Sprints

- DB Arnold Press 12x
- Band Face Pull 10x
- KB Farmer Carry 60m

- Hold the dumbbells in front of you with your palms facing you
- Press the dumbbells up and rotate your wrists until your palms are facing the opposite direction
- Lower the dumbbells, reversing the rotation with a slow and controlled movement back to the starting position

DB Standing Arnold Press

- Attach the band high on the rack
- Grasp the band with both hands forward off the shoulders (Proud chest, don’t round the shoulders)
- Pull the band back toward your face, elbows going wide
- Release back to starting position with control

Banded Face Pulls

- 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

Complex I

- Bench 
10 @60%
8 @65%
6 @70%
5 @75%
5 @75%
MAX reps @65%
- Band Rotations 10x ea

- Start by lying down with the barbell directly above you
- Bring your elbows in slightly 
- Lower the barbell down until the bar touches your chest 
- Press the bar up, engaging your chest

10 @60%
8 @65%
6 @70%
5 @75%
5 @75%
MAX reps @65%

BB Bench Press

- Attach a resistance band to a fixed object, then stand to one side, facing the object
- Grab the band with the hand that is closest to the band, keeping your elbow bent to 90 degrees and close to your body, keeping the resistance band taunt
- Rotate your hand inward across your body toward the opposite elbow, keeping your working elbow stationary
- When you can go no further, pause, then return to the starting position
- Complete desired reps then repeat on the opposite side

10 reps each side

Band Internal Rotation

Complex II

- DKB Walking lunges 15x ea
- KB Goblet Squat 8x
- TRX Bicep Curl 10x
- TRX Tricep Extension 10x

- Stand tall, keeping your chest up holding two dumbbells at  at your sides
- Step forward and bring your back knee down until both legs are at about 90 degrees
- Step up bringing the feet back together, then repeat with the opposite leg

15 reps each side

DB Walking Lunges

- Stand holding a kettlebell close to your chest             
- Flex at the knees and push your hips back as you come down 
- Keep your chest up throughout the movement
- Pause at parallel and extend your legs to come back up

KB Goblet Squat

- 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
- Walk your feet toward the anchor point keeping core tight
- This places your body slightly leaned back with tension on the cables
- Start with elbows bent higher than your shoulders, palms facing you, and handles toward your forehead
- Maintain a strong plank position and slowly lower your body back towards the floor until arms are straight
- Slowly bend your arms with control and curl yourself towards the handles to start position

TRX Bicep Curls

- Anchor the TRX effectively and adjust the straps to a height just below your chest
- Grab the handles with your palms facing downwards
- Keep your body in a straight line and lean forward so that your body makes about a 50 degree angle with the floor
- Ensure your hands are directly over your shoulders and your core engaged
- Now extend your arms out and upwards until your arms are straight
- Bend your elbows and lower your self back to the starting position

TRX Tricep Extensions

Complex III

- Banded Glute Bridge 10x
- Nordic Hamstring Curl 6x
- Plate Curl To Overhead Press 8x

- 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

- Start by stabilizing your lower legs/feet by securing them under a safe surface In a kneeling position on the ground with your feet flexed and hips almost fully extended
- Once in position, start to slowly lower your body to the ground by extending the knee joint
- It's important to maintain a neutral spine and tight core for the entirety of the movement
- Lower as much as you can and, if you need to, catch yourself with your hands before you touch the ground
- Once you reach all the way to the ground, relax your body and push yourself up to set your body back to the starting position

Nordic Hamstring Curls

- Hold the sides of a weight plate
- Curl the plate up, engaging your biceps
- Press the plate overhead
- Reverse the movement back to starting position with control

Session 2

Community

More workouts from The Agoge