Name: Playbook - The Agoge - Session 3
Uploaded: 2022-10-13T12:19:27.811Z
Duration: 45 min
Description: Session 3

Definitely having to push myself with theses workouts

Truitt Curry

Objective: Strength

- DB Deadlifts 
- 4 count Flutter Kicks 
- Lat Pulldown 
- TRX Row 

- Pull-ups (Pull-ups should be performed in accordance with USMC standards. If you are unable to perform the prescribed pull-ups, there remained can be assisted with a band. Rest intervals should be equal to the amount it takes to perform the first set of pull-ups. Perform each rep as quickly and explosively as possible)

3 Rounds
- TRX Bicep Curls
- TRX Tricep Extension 
- TRX Hamstring Curl 

- Crunches (Crunches should be performed in accordance with USMC standards. Rest intervals should be equal to the amount it takes to perform the first set of crunches. Asses the time each week and adjust accordingly)

- Grab a pair of dumbbells appropriate for your fitness level (it is best to start light and increase in weight as you refine your technique)
- Stand with your feet under your hips and your shoulders compressed and slightly retracted
- With a tight core and flat back, push your hips back to hinge over and bend slightly at the knees to lower the weights to the floor
- Descend until the dumbbells touch the ground (or an elevated surface if you don’t have the flexibility yet)
- Press through your heels to reverse the motion and return to a tall standing position

DB Deadlift

- Lying on your back and extend your legs up to a 45-degree angle
- Keep your arms straight and in line with the floor, palms facing down
- Lift your head, neck and shoulders slightly off the ground
- Keeping your legs stick straight and glued together with your toes pointed, start lowering one leg
- Raise your lowered leg and lower the other, focusing on keeping your core engaged
- Alternating back and forth for time or reps

Flutter Kicks

- Grab the bar with your palms facing forward with a wide grip
- Lean back slightly to around 30 degrees, keeping your chest up                                                                                                                                                                                  
- Bring the bar down to your upper chest engaging your back as you pull
- Pause and return to the initial position

Wide Grip Lat Pulldown

- Grasp the handles of the suspension trainer, one per hand
- Step backward, away from the point where the suspension trainer is anchored until the suspension trainer and your arms are forming a straight line, your elbows extended, your arms reaching straight out in front of your chest
- Position your feet about hip-distance apart
- Engage your core and start leaning back, your weight in your heels, until your arms are keeping you from falling backward (Aim for a position where your body is angled somewhere between 30 and 60 degrees with the ground)
- Your feet and your arms are supporting your body weight, but your core remains engaged to prevent any sagging of the hips
- Use the muscles of your upper back, arms, and shoulders to pull your chest and torso up toward the handles of the suspension trainer, bending your elbows as you pull yourself up
- Squeeze your shoulder blades together and keep your elbows close to your body and your palms facing in
- Exhale as you go, and keep pulling until your chest is even with your hands
- Hold the top position for a second then reverse the movement and slowly lower yourself back to the starting position as you inhale

TRX Row

- Using a pronated grip, grasp the pull bar with a slightly wider than shoulder width grip
- Take a deep breath, squeeze your glutes and brace your abs
- Depress the shoulder blades and then drive the elbows straight down to the floor while activating the lats
- Pull your chin towards the bar until the lats are fully contracted, then slowly lower yourself back to the start position and repeat for the assigned number of repetitions

(Pull-ups should be performed in accordance with USMC standards. If you are unable to perform the prescribed pull-ups, there remained can be assisted with a band. Rest intervals should be equal to the amount it takes to perform the first set of pull-ups. Perform each rep as quickly and explosively as possible)

Pull-ups

3 Rounds
- 15 TRX Bicep Curls
- 15 TRX Tricep Extension 
- 15 TRX Hamstring Curl 
60s Rest

- 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

- 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

- 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 in accordance with USMC standards. Rest intervals should be equal to the amount it takes to perform the first set of crunches. Asses the time each week and adjust accordingly)

Session 3

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