Name: Playbook - AJ Hotchkins - Animal Program: Week 1 / Day 1
Uploaded: 2023-08-11T16:43:53.653Z
Duration: 50 min
Description: Animal Program: Week 1 / Day 1

Animal strength:

Full body primal animal strength program! Full body strength, muscular endurance & cardio series! Designed to make you a better athlete / animal in all regards! 

Make sure you all read the description of each and every exercise:

If listed with a letter (example) A1 A2 A3 perform as a superset with the amount of rest time listed on the app! 

Pay attention to percentages: if I’ve given a percentage for one of your lifts (example) 80% lift 80% of your max effort lift for the amount of reps listed on app!

Have fun and let’s get this MF money!

Animal + acrobatic movements designed to strengthen prepare your full body for a athletic - functional workout

Duck Walk Both Forward and backwards:

- Head should not bob / Stay low as if you’re walking under a chute. 
- Knee goes to the ground + feel mobility in both your knees and ankles
-20 Meters forwards / 20 Meters Backwards

Duck Walk

Duck Walk Both Forward and backwards:

- Head should not bob / Stay low as if you’re walking under a chute. 
- Knee goes to the ground + feel mobility in both your knees and ankles
-20 Meters forwards / 20 Meters Backwards

(HIPS PIVOT + STAY OPEN)

Duck Walk (Hips)

- In a crouched position perform a bear crawl (4 strides)
- After 4 strides / steps of bear crawl perform an alternating arm + leg lift / Push into the ground with non working foot & hand and raise opposite arm and leg 
- Both directions laterally! (6 reps total forwards / 6 reps total backwards)

Bear Crawl + Alternating Plank Lifts (Lateral)

- In a crouched position perform a bear crawl (4 strides)
- After 4 strides / steps of bear crawl perform an alternating arm + leg lift / Push into the ground with non working foot & hand and raise opposite arm and leg 
- Both forwards and backwards! (6 reps total forwards / 6 reps total backwards)

Bear Crawl + Alternating Plank (Forward + Backward)

- Perform a cartwheel
- Try to control your body and stay on a line 
- 25 yards each direction

Cartwheel

- Perform a cartwheel (single arm)
- Try to control your body and stay on a line 
- 25 yards each arm

Single Arm Cartwheel

- Perform a cartwheel (land with hips facing the direction you performed cartwheel) on 2 feet + stick
- Try to control your body and stay on a line 
- 25 yards each direction

Cartwheel + 2 Foot Land

Perform a walking handstand for 10 yards! Try it! Challenge yourself! If you cannot perform a handstand find a wall / post feet on the wall / walk down wall moving laterally!

Handstand Walks

Animal Dynamic Warmup

- Work for time, distance, or calories
- Increase speed as comfortable

Perform a 30 second sprint on the SKIERGE machine / while alternating feet on the cable pull down! 80% effort on sprint!

A1: Skierg

- Alternating your feet / one foot comes forward into a lunging position and slam the medicine ball through the floor! 
- Triple extend the hips / crunch your body as you slam the medicine ball into the ground generating maximum force!

A2: Alternating Med Ball Slams

- With barbell directly on the ground in front of you 
- Sit under the barbell and put yourself in a Zercher position 
- Squat / deadlift the barbell upwards maintaining strong posture and a tight core
- Lower the barbell back down towards the ground

B1: Zercher Dead Lift

- Load sandbag into a gable grip position / you should maintain a strong core and great posture 
- Unload your hips and throw the sandbag over one shoulder or the other (alternating)
- MAX EFFORT

B2: Sandbag Throw

- Perform a Russian twist slamming ball to the ground and throwing ball directly through the wall 
- 6 reps each direction

B3: Russian Twist Throws

- With barbell in ZERCHER position
- Push hips back and hinge into a RDL 
- Slight bend in the knees / strong core / tall posture

C1: Zercher RDL

- Load sandbag into a upright position 
- Perform a reverse lunge while maintaining tall posture & not allowing bag to rest on your legs when lowering into a lunge!
- 4 reps each leg

C2: SandBag Reverse Lunges

- Keeping sandbag tight to chest and upright posture 
- Move into a DEEP lateral lunge and maintain depth through the entirety of the set.
- Do not pop up while transitioning and be STRONG through the whole movement
- 4 reps each side

C3: Sandbag Lateral Lunge

Core workout using an exercise ball! I love using an exercise ball for core work because of the instability - makes each and every movement that much harder!

Follow along and enjoy today’s core circuit💪🏽

With feet lying flat on the exercise ball with core engaged 

Perform a pike:

Contract core with keeping legs straight! Strong shoulders / Think of performing a reverse V - Up!

Exercise Ball Pikes

Squeezing exercise ball between legs - perform a torso twist / rotate your hips till your foot touches the ground - Come back up + repeat! 15 each side - 30 total!

Exercise Ball Torso Twist

- Holding on to the rack with your upper back / lower back (easier) on exercise ball 

- Control your legs OUT / Drive them back up into your chest💪🏽

Exercise Ball Knee Tucks

From a standing position - fall on to exercise ball + stabilize!

- Hips should be in, think of falling from a plank position!

- Stabilize + Hold plank until you find your balance / repeat!

Exercise Ball Falls

- Hold a plank position on exercise ball 
- Rotate your elbows as big as possible and draw a big circle both clockwise and counterclockwise for a total of 8!

Exercise Ball Plank Spins

Stability Ball Core Circuit:

These are some of the movements I use to cool down after an intense workout:

Using static stretching poses - added movement! 

Most important factor in this workout is coming back to your breath! Really focus on your breathing. 7/11 breathing, 7 count inhale - 11 count exhale! - forces you to control you breath and bring you heart rate down!

Be as playful as you want with these movements, stretch where needed! As you guys will see in the video, I go off the cusp and try NEW things! LETS WORK!

Hold each movement - stretch for 30 - 45 seconds / as long as you need!

-Bend over with long spine and touch toes! 
-Be playful - walk hands around in circle - come up - slowly drop back down. Etc STRETCH!

Standing toe touch

- Find a wall 
- Hinge at the hip with hands attached to the wall + sit as deep into a squat as possible 
- should feel a stretching sensation in upper back + low back + hammys! 
- Be playful / walk hands to either side - shift hips from right to left!

Wall stretch (Hip Hinges + Arm stretch)

Sit in a depth squat (as I’m doing right now uploading to the app) and be playful - rock back and fourth - straighten legs - lift arms + rotate torso! Etc. explore your body!

Depth squat (Playful)

- in a lateral lunge / rock back and fourth 
- allow arms to pull you deeper into stretch 
- bend both knees in sumo deadlift position 
- be playful and explore some of your aches + pains

Lateral lunge (Playful)

- in a forward lunge position (knee down) sit into your hips + be playful - wrap arm in between legs / inside elbow to inside foot etc 

- rock back into a runner stretch / should fee a great stretch In your hamstring! Keep tall posture / tall chest / reach for toes!

Perform 1 minute each side💪🏽

Forward lunge + Hamstring runner stretch

- from kneeling position / arms extended over your head 
- walk hands around in circular motion 
- be playful / change postures / push hips in - change positions - LETS GO!

Half tortoise

- from sit up position / hike your legs over your head 
- dangle feet and be playful / walk in circles / come in and out of stretch!

Hips up and back

*Hold each position for 30 seconds*


- leg straight up and down 
- leg outwards to the side (groin) 
- leg across body

Band flexibility series

Dynamic Cool Down

Animal Program: Week 1 / Day 1

Ryan

Combat Cardio Workout

Love the diversity of the exercises. 
70 min won't do it, was on for almost 3 hours 🫣😅🦾🦿🔥😁

Ragna Hafliðadóttir

Full Body Combat Training

Lower Body Pull Workout

Lower Body Pull Workout (Combat)

Fight Conditioning (Hill Sprints)

Owen

Gabrio Lima

Full Body Workout (Functional)

Goshhdayummm whoaaa. Them post workout endorphins hittin right. 🔥 fire workout coach

Jaime

It was good work. I had to modify some of the exercises due to the equipment I didn’t have.

Achilles

Full Body Pull Workout

Full Body Workout (Strength + Pull)

Great workout had to modify some exercises due to my limited equipment but bad ass workout 
Let’s get this money !!!

Animal Program: Week 1 / Day 1

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