Name: Playbook - The Agoge - Session 5
Uploaded: 2022-10-13T12:37:16.775Z
Duration: 45 min
Description: Session 5

Objective: Strength

- TRX SL Squat (ea)
- DB Floor Press 
- Face Pull 

- 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)

3 Rounds
- TRX Lateral Squat 
- Band Rotations
- Plank 

- Shuttle Sprints

- 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

6 reps each side

TRX Pistol Squat

- Sit on the floor with a dumbbell in either hand
- Grip them against your chest
- Slowly lay down whilst keeping the dumbbells locked into your chest
- Bend the knees to a 45-degree angle and form a stable base with the soles of the feet flat against the floor
- Lift the dumbbells off your chest and rest your elbows on the floor
- Grip hard to balance the weight
- Inhale and brace the core, glutes and grip
- Press the weights upwards to full extension (but don’t lock the elbows out)
- Slowly lower the dumbbells back to the starting position

DB Floor 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

- 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)

Crunches

3 Rounds
- 6ea TRX Lateral Squat 
- 15 Band Rotations 
- 30s Plank  
60s Rest

- Hold the TRX handles for assistance
- Start by standing tall with your feet parallel and shoulder width apart
- Your back should be straight and your weight on your heels
- Take a big step to the side, ensuring you keep your torso as upright as possible, lower until the knee of your leading leg is bent at around 90°, keeping your trailing leg straight
- Push back up and return to the starting position 
- Complete desired reps then repeat on the opposite side

6 reps each side

TRX Lateral Squat

- 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

Band Internal Rotation

- Fasten an elastic band at elbow height. Grab the band, step away and stand sideways to the band
- Grab the band with your arm that is on the opposite side from the band’s attachment point
- Keep your upper arm close to your side, and bend your elbow to 90 degrees
- Rotate your upper arm externally (outwards) against the resistance of the band, as far as possible
- Reverse the movement, and repeat for reps
- Complete desired reps then repeat on the opposite side

Band External Rotations

- Line up your hands 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
- Hold this position for desired time

Front Plank

Complex

- 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

4 x 120m (10m down and back x6)

Session 5

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