Name: Playbook - The Agoge - W1/D5 Session 5
Uploaded: 2022-10-11T16:53:46.193Z
Duration: 20 min
Description: W1/D5 Session 5

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

- Start on your hands and feet with your hips and knees bent at 90 degrees
- With short range of motion crawl forward on your hands and feet
- Keep a neutral spine throughout the movement

Bear Crawl

- Start by standing with your feet together 
- In one motion, jump your feet out to the side and raise your arms above your head 
- Immediately reverse the motion by jumping back to the starting position 
- Increase speed as you feel comfortable

Jumping Jacks

Oblique Crunches

Sprint

- Start in a high plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain Climbers

- 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

Lateral Lunges

- Start in a high plank position, hands shoulder with apart
- Bend at the elbows to come down
- Keep your core tight as you lower
- Extend your arms to push back up

Push-up

- Lay on your back, hands at your sides 
- Raise your legs off the ground until straight up
- Lower them, stopping just short of them resting

Lying Double Leg Lifts

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop your feet back, bringing your body down to the floor
- Press your self back up
- Hop forward placing your feet on the floor
- Stand up
- Jump up in the air

Burpees

- 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

W1/D5 Session 5

Wade

Anonymous

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

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

W1/D2 Session 2

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/D5 Session 5

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