Name: Playbook - The Agoge - Session 37
Uploaded: 2022-10-16T05:32:27.208Z
Duration: 60 min
Description: Session 37

3 Rounds
- DB High Pull
- TRX Explosive Jump Squats

5 Rounds
- Deadlift
- DB Push Press

4 Rounds
- KB Frog Squats
- Flutter Kicks (Standard 4 Count)
- TRX Pike
- MB Chest Pass
- Body Saw

- Sled Push

- DB High Pull 5x
- TRX Explosive Jump Squats 8x

- Hold both dumbbells in front of your body palms facing you
- Raise your elbows up and to the sides, pulling the dumbbells towards your chin
- Keeping them close to the body
- Pause at the top, elbows no higher than the shoulders
- Return back to starting position

DB High Pulls

- 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 bent in front of you
- Sit your hips back and down into a squat
- Explosively jump up
- Land softly and repeat

TRX Explosive Jump Squats

Complex I

- Deadlift (Isometric Lift. Explosive on the way up, 5 sec hold at the top, controlled but quick on the way down)
2 @70%
2 x 2 @80%
2 x 2 @85%
- DB Push Press *Light

- Approach the bar so that it is centered over your feet
- Take a big breath and then lower your hips and flex the knees until your shins contact the bar
- Look forward with your head
- Keep your chest up, begin driving through the heels to move the weight upward
- After the bar passes the knees aggressively pull the bar back, pulling your shoulder blades together as you drive your hips forward into the bar
- Lower the bar by bending at the hips and guiding it to the floor
- The bar path should be straight up and down in the pull and as you lower the bar

2 @70%
2 x 2 @80%
2 x 2 @85%
(Isometric Lift. Explosive on the way up, 5 sec hold at the top, controlled but quick on the way down)

BB Deadlift

- 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

Complex II

- KB Frog Squats 5x
- Flutter Kicks 10x (Standard 4 Count)
- TRX Pike 10x
- MB Chest Pass 10x
- Body Saw 10x

Standing tall, set your feet wider than shoulder-width apart Holding two kettlebells in front rack position
- Once in the stance, point your toes outwards at approximately 30 degrees
- Push your hips back and bend at your knees, lowering your body into the bottom position of a full squat
- At this starting stage, the crease in your hips should be below your knees
- Pushing through your heels, begin to drive the glutes upwards, bringing the crease of the hip up above the knee
- Keep the back straight and knees bent
- Your back should finish near parallel to the floor
- Slowly lower your glutes back into the starting position, maintaining tension on the lower body muscles and keeping your core engaged to stabilize yourself

DKB Front Rack Frog Squats

- 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

TRX Pike

- Grab a medicine ball and hold with both hands in front of chest
- Palms should be facing each other and thumbs pointing toward your face
- Stand with feet shoulder-width apart and knees slightly bent
- Weight should be evenly distributed on your feet
Stand about 3 feet away from the target or wall
- Begin exercise by throwing the ball against the wall as hard as you can, extending arms straight out in front you (as if you are throwing a chest pass in basketball)
- Catch ball off the wall, bring back to chest and repeat

Med Ball Chest Pass

- Bend your elbows 90 degrees and place your forearms on the ground
- Line up your forearms beneath your shoulders, with your head facing forward
- Then, lift yourself onto your toes, keeping your back as straight as possible
- Tighten your abs, shoulders, quads, glutes, and arms, so you’re completely firm and stable
- Shift your entire body forward with your elbows and toes
- Bring the center of your body forward, shifting your weight from the balls of your feet to your tiptoes
- Push your center of body backward, shifting back to the balls of your feet to complete the rep

Body Saw

Complex III

Variation 1:
- Adopt a low position against the sled pushing with straight arms
- Push the sled as you walk forward, making sure your core is braced and that you’re driving through your forefoot with each step and keeping your feet around hip-width apart

Variation 2:
- Adopt a low position against the sled pushing with bent arms 
- Push the sled as you walk forward, making sure your core is braced and that you’re driving through your forefoot with each step and keeping your feet around hip-width apart

Session 37

More workouts from The Agoge