Name: Playbook - The Agoge - W1/D2 Session 2
Uploaded: 2022-10-11T16:46:37.517Z
Duration: 20 min
Description: W1/D2 Session 2

Anonymous

What I needed to get my a$$ - and my life - back in gear. Ten days in, and I am already feeling the results - not only in my body, but in how I show up in my business, my family, and in the world. Commit and stay accountable

Leto

Brian Saling

Pushed harder today!  Let’s Fvckin’ go, Nick!  What’s next brother

Aaron

This day as every other day is designed to be completed in 20 mins. 
Push yourself, stay in motion, and leave No Excuses!

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Air Squats

- Sit against a wall with your legs and hips bent at 90 degrees
- Hold position for desired time

Wall Sit

- Take a big step backward
- Flex both knees, dropping until both legs are at 90 degrees
- Extend your legs as you press out of the front foot to being the legs together
- Repeat with the opposite leg

Walking Reverse Lunges

- 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

Glute Bridge

- Hold a weight in one hand, standing on a a n elevated surface
- Raise one leg up so you are balanced on one foot
- Press upward onto the ball of your foot, engaging your calf
- Lower with control into a slight stretch
- Complete desired reps then repeat on the opposite side

Weighted Single Leg Standing Calf Raise

- Start in a high plank position, feet together
- Keeping your core tight and back straight
- Jack your feet out and in for time or reps

Plank Jacks

Complex A

If you do not have a flight of stairs or cannot find a hill, use a flat surface. The objective is to find an incline. 
Recover for 20 sec between sprints and stay in motion.

Hill Sprint

Complex B

W1/D2 Session 2

Wade

Damn, I'm a fat out of shape ASS !!! This was hard for me, but I got it done.  Very nice workout.

W1/D1 Session 1

W1/D3 Session 3

Megan

3rd week in, feeling the progress 😊
Reclaiming my pre-illness mindset, body and attitude. Staying on mission even thru the holidays with my aunties from Greece and their incredible cooking 😋

W1/D2 Session 2

Community

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