Agoge Performance
Powerlifting, Weightlifting, Strength & Conditioning, Functional Fitness, Miscellaneous, Academic, Tactical / MilitaryThis is a Block Zero Program based on attacking our weaknesses from side to side. If you just got done with a program this 4-week cycle is the perfect opportunity for you to start fresh and get some nagging imbalances fixed before starting another program.
Features4 sessions per week
Must use App app to view and log training
Program Training
A
Upper Body Mobility 1
1 x 10
B1
Single Arm DB Bench Press
4 x 15
B2
Single Arm Seated Low Rows
4 x 15
B3
Halo's
4 x 10
C1
Single Arm Chaotic Press
4 x 12
C2
Pec Stretch Hold
3 x 0:30
D1
Bird Dog Lat Pulldown
3 x 10
D2
Poliquin Internal/External Rotations
3 x 10
D3
Single Arm Face Pulls
3 x 10
A
Lower Body Mobility 1
1 x 10
B1
Split Squat
4 x 15
B2
Single Leg Banded Hip Internal Rotation
4 x 10
B3
Bird Dogs
4 x 10
C1
DB Bulgarian Split Squats
4 x 12
C2
Rocking Lunge Hold
3 x 1 @ 0:30
D1
Peterson Step Down with Band
3 x 10
D2
Copenhagen Plank
3 x 0:30
D3
Banded Active Straight Leg Raise
3 x 10
A
Upper Body Mobility 1
1 x 10
B1
Single Arm Incline DB Bench Press
4 x 15
B2
Single Arm Lat Pulldown
4 x 15
B3
Single Arm Overhead Tricep Extension
4 x 15
C1
1/2 Kneeling Landmine Press
4 x 12
C2
Shoulder Stretch
3 x 0:30
D1
Bird Dog Lat Pulldown
3 x 10
D2
Poliquin Internal/External Rotations
3 x 10
D3
Side Laying Tricep Extensions
3 x 10
A
Total Body Mobility 1
1 x 10
B1
Staggered Stance RDL's
4 x 15
B2
Dead Bugs
4 x 10
B3
Band Resisted Single Leg External Rotation
4 x 10
C1
Single Leg RDL's
4 x 12
C2
Back Extension Hold
3 x 0:30
D1
Glute Ham Raise
3 x MAX
D2
Single Leg Reverse Hypers
3 x 15
D3
Reverse Hyper Paloff Hold
3 x 3
