Name: Playbook - The Agoge - Session 21
Uploaded: 2022-10-16T05:32:27.096Z
Duration: 45 min
Description: Session 21

- Crunches (Crunches should be performed to USMC standards. Crunches should be performed explosively, rest interval between each set will be equal to the time it takes to perform the first set of crunches. Rest interval should be assessed each week and adjusted as needed.)

3 Rounds
- KB Snatch
- Power Step Up
- TRX Hamstring Curl 

EMOM
- Squat 
- Dead Bug (between sets)

3 Rounds
- DB RDL 
- Explosive Glute Bridge 
- Close Grip Bench Press 
- Cuban Press 

 3 Rounds
- Pinch Grip Plate Hold
- DB Front Raise
- DB Lateral Raise 
- DB Reverse Fly

- Keeping your chin tucked 
- Gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the pad or floor

**Crunches should be performed to USMC standards. Crunches should be performed explosively, rest interval between each set will be equal to the time it takes to perform the first set of crunches. Rest interval should be assessed each week and adjusted as needed.**

Crunches

- KB Snatch 3x ea
- Power Step Up 5x ea
- TRX Hamstring Curl 5x

- Start with the kettlebell on the floor in between your feet
- Use a low-inertia swing to get kettlebell moving
- Perform a vertical acceleration pull with hip and trap while pushing with the opposite foot
- Insert hand deep into the handle with thumb facing back
- A looser grip will make it easier to flip the kettlebell during the exercise
- Fixate (lockout) kettlebell overhead
- Deflect trunk back into hyperextension
- Pull hand back and change grip into the backswing
- Complete desired reps then repeat on the opposite side

3 reps each side

SKB Snatch

- Place foot up onto the box and push through your heel to stand up
- Bring the other leg up and drive the knee forward and up
- Step down and repeat on the opposite side 
- Alternating back and forth for time or reps

5 reps each side

Power Step-up with Knee Drive

- 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

Complex I

Every Minute On The Minute 
Min 1-2: 3 @60%
Min 3-4: 3 @ 65%
Min 5-8: 3 @ 70%
- Dead Bug (Between Sets)

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Min 1-2: 3 @60%
Min 3-4: 3 @ 65%
Min 5-8: 3 @ 70%

BB Back Squat

- Lie on the mat with your arms extended straight over your chest so they form a perpendicular angle with your torso
- Bend your hips and knees 90-degrees, lifting your feet from the ground. Your torso and thighs should form a right angle, as should your thighs and shins
Engage your core, maintaining contact between your lower back and the mat
- You want to make sure your spine maintains this steady and neutral position throughout the exercise
- Keep your right arm and left leg exactly where they are, then slowly reach your left arm backward, over your head and toward the floor as you simultaneously extend your right knee and hip, reaching your right heel toward the floor
- Move slowly and steadily, breathing in as you perform the extensions, avoiding any twisting or movement of your hips and abs
- Stop the movement just before your arm and leg touch the ground
Reverse the movement and return your left arm and right leg to their starting positions
- Move slowly and steadily, exhaling as you go
- Perform the same movements to the opposite sides, this time keeping your left arm and right leg steady as you extend your right arm and left leg
- Do the same number of repetitions on each side

Deadbugs

Squat EMOM

- DB RDL 8x
- Explosive Glute Bridge 10x
- Close Grip Bench Press 6x
- Cuban Press 6x ea (2.5lb)

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

DB RDL

- Lying flat on the floor on your back with the hands by your side and your knees bent
- Your feet should be placed around shoulder width
- Pushing mainly with your heels, lift your hips off the floor while keeping your back straight
- Breathe out as you perform this part of the motion and hold at the top for a second
- Slowly go back to the starting position

Explosive Glute Bridge

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

BB Close Grip Bench Press

- Take a dumbbell in each hand with a pronated grip in a standing position
- Raise your upper arms so that they are parallel to the floor, allowing your lower arms to hang in the "scarecrow" position
- To initiate the movement, externally rotate the shoulders to move the upper arm 180 degrees
- Keep the upper arms in place, rotating the upper arms until the wrists are directly above the elbows, the forearms perpendicular to the floor
- Now press the dumbbells by extending at the elbows, straightening your arms overhead
- Return to the starting position as you breathe in by reversing the movement

DB Cuban Press

Complex II

*High Intensity*
- Pinch Grip Plate Hold 
- DB Front Raise
- DB Lateral Raise 
- DB Reverse Fly

- Stand tall, keeping your chest up holding two plates in a pinch grip at your sides
- Hold for desired time

Plate Pinch Grip Hold

- Stand tall with a dumbbell in each hand
- Raise the dumbbells forward and up to shoulder height with a slight bend at the elbows
- Lower the dumbbells with control

DB Front Raises

- Stand in a standing position with a dumbbell in each hand
- Raise the dumbbells laterally up to shoulder height with a slight bend at the elbows
- Lower the dumbbells with control

DB Lateral Raises

- With your chest supported on an incline bench and a dumbbell in each hand
- Keep a slight bend in the elbows
- Raise the dumbbells up until your arms are in line with your shoulders engaging your rear delts
- Lower with control back to starting position

DB Chest Supported Reverse Fly

Complex III

- Start with feet hip-width apart, toes pointing forward and knees slightly bent
- Grip the ropes with palms facing the floor 
- Bring one arm up and the opposite arm down  back and forth creating continuous waves with the ropes

*High Intensity 
10 sec ON/20 sec OFF

Session 21

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