Name: Playbook - The Agoge - Warm up
Uploaded: 2022-10-08T20:03:27.483Z
Duration: 25 min
Description: Warm up

We can’t stress how important this part is. We know that we are all strapped on time but this small warm up is what makes us get the most out of our training session as well as keeps us from getting injured while training. 

Conduct this warm up prior to each training session.

- 10 min low impact cardio (walk, elliptical, treadmill, bike, row)
- 5-10 min Full body foam roll
- 10m Straight leg band walks (each direction, band at the ankles)
- 10m Squat band walks (each direction, band at the knees)

Low Impact, Low to Mild Intensity Cardio.

Examples; Assault Bike, Elliptical, Treadmill, Rower, Walking, or a combination of such exercises.

Cardio of your choice

Full Body Foam Roll

- Position a band around your legs just above your ankles
- Keeping your legs stick straight, take lateral steps over and back, working both directions
- Keep your core engaged, toes pointed forward throughout the movement

10m each direction

Banded Straight Leg Walks

- Position a band around your legs just above your knees
- With your knees slightly bent, take lateral steps over and back, working both directions
- Keep your hips down and toes pointed forward throughout the movement

10m each direction

Banded Squat Walks

PART 1

- Bodyweight Squat x 10
- Glute Bridge x 10
- Clamshells x 10 (each side)

- 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

- 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

- Lying on one side
- Flex the hips to 45 degrees and the knees to approximately 90 degrees 
- Initiate the movement by abducting your top leg
- Push your knee away from the midline of your body                                                                                        
- Maintain contact between your feet throughout the movement
- Complete desired reps then repeat on the opposite side

10 reps each side

Clamshells

PART 2

- 10 Band Pull Aparts 
- 10 Band OH Pull Aparts
- 10 Y,T,I (each movement)

- Stand holding a band in your hands, straight forward of the shoulders
- Pull your arms apart and back adding tension to the band
- Release and repeat

Banded Pull Aparts

- Stand holding a band in your hands, straight above the shoulders
- Pull your arms down and out adding tension to the band
- Release and repeat

Banded OH Pull Aparts

- Raise and lower your arms in Y-T-I patterns, warming up your shoulders

10 reps each movement

Warm up

More workouts from The Agoge