Name: Playbook - AJ Hotchkins - Animal Program Week: 4/5/6 Day 1
Uploaded: 2023-08-11T16:43:53.663Z
Duration: 50 min
Description: Animal Program Week: 4/5/6 Day 1

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

- Zercher Position maintaining strong posture 
- Step backwards into reverse lunge 
- Drive upward pushing hips through into a low box step up
- Step onto the box and drive knee into a triple extended position!
- 3 Reps each leg

A1: Zercher Lunge + Low Box Step up

Start with one leg on the box / explode upwards and switch legs / quick response!

4 each leg / 8 total

A2: Explosive ALT Step ups

- Starting in kneeling position with upright posture and strong core
- Perform a under hand toss into the wall / catch and repeat 
- 5 each side / alternating which knee is down for sets 2/2

A3: Kneeling Medicine Ball Lateral Toss

- Perform a hangclean / see my hang clean tutorial for instruction
- Catch in a split / lunge / kick stand squatted position and perform a lunge OR optimal option - catch in a low lunge position and stand up!
- 2 each foot / 4 total

B1: Hang Clean + Lunge Catch

- from a sprinter stance
- Keep medicine ball tight to your chest
- Hinge at the hip slightly and jump into the air
- Cycle legs through as if you were sprinting!
- Focus on responding as fast as possible off of the ground!
- 4 each leg

B2: Medicine Ball Split Jumps

- Starting from kneeling position facing away from the wall
- Rotate torso and throw ball over shoulder into the wall
- 5 each direction for 10 total

B3: Kneeling Med Ball Over shoulder Toss

25 Yard max effort sled push
Focus: Leg drive / big hips

C1: Max Effort Heavy Sled Push

- From kneeling position pop up onto balls of feet
- Take one step and chest pass medicine ball into wall
- EXPLOSIVE
- 5 Reps each direction / feet

C2: Kneeling Pop Up + Chest Pass

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

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Love the diversity of the exercises. 
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Goshhdayummm whoaaa. Them post workout endorphins hittin right. 🔥 fire workout coach

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

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Awesome pace with 30 seconds of rest in between each set, really good functional purposing.

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