Name: Playbook - AJ Hotchkins - Animal Strength: Week 1/2/3 Day 2
Uploaded: 2023-08-11T16:43:52.468Z
Duration: 50 min
Description: Animal Strength: Week 1/2/3 Day 2

Serious Strength and conditioning session.

Tank

Nice work, maybe some weightlifting, but is a great program

Miguel angel Gomez Alderete

With this grappling strength workouts I pray for my next victim on there mat

Devin

Great day 2 workout after day 1. I feel great, sturdy and strong.

Kyle

Amar

Daniele

Very good training! Very good combination with breathwork

Alessandro Romagnoli

Fraser

Bjorn

Takes longer than expected when you account for switching between equipment

Maximilian

Adrian

Owen

Ahmari

Misha SWB

Earl

Santiago

- Full body functional workout 

Todays workout is a full body burner! Rest :45 - 1:00 between each set and 2 minutes between each round! 

Challenge yourself as you wish - either with weight of the repetitions OR challenge your muscular endurance and push yourself through the workout! 

Let’s continue to push!

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

- Holding bar with your under - forearms + Stay tall strong posture 
- Tilt pelvis and sit down + maintain great posture / explode up right before hitting 90 degree knee angle!
- Quick and explosive reps with 70% of your squat max - we are looking for power!

A1: Zercher Squats

- Hold sand bag tight to your chest
- Push your hips back and down as you lower to parallel
- Explode/jump up from the bottom of the squat
- Land softly / load and explode into next rep!

Sandbag Alternative: Medicine ball / sandbag approximately 75 lbs in this video

A2: Weighted squat jumps

- Perform a shuffle (set up cones if you would like)
- Have a partner toss you a medicine ball 
- Catch the medicine ball / load to your hip and push medicine ball back to your partner!

A3: Partner Med Ball Shuffle + Toss

- Using a single arm & starting in a staggered stance 
- Load your hips / generate power and explode finishing with a big single arm push!
- perform 5 reps each arm

B1: Landmine Single Arm Push

- Starting in a high lunge / hinge at the hip & bend at the knee
- The foot nearest the landmine should be up
- Load and explode into a snatch while switching feet / Stick and hold snatch 
- Lower landmine and repeat 
- 10 Reps total

B2: Landmine Lunge Snatch

- Use a thick band and place arms inside band while holding medicine ball
- Perform medicine ball rotations 
- Pivot foot furthest away from rotational side 
- Med ball should reach up and over each shoulder
- 6 each directions / 12 total

B3: Banded Med Ball Rotation

- Start with a weighted sandbag on your back in push up position
- Bend your elbows to lower down until chest touches the floor
- Straighten arms to return to the starting position
- Enter a frog like position / by rocking your torso back over your toes!

Sandbag alternative: Have a partner place a bumper plate on your back (OR multiple) and preform a push-up.

C1: Weighted push ups (Frog)

- Perform 10 weighted back extension on glute ham machine!

Load with: Sand bag / bumper plate / dumbbell

C2: Back Extensions Glute Ham Machine

Perform this series of hip openers wherever + whenever! Awesome way to open up your hips / Optimize athletic (Specifically your ability to squat) performance / Remedy low back pain etc!

- in a frog position + on knees and forearms
- Maintain spinal alignment, spread knees as wide as they can go.
👉🏽3 Variations:
1. Heels together toes out
2. Heels in line with knees and toes out
3. Heels wider than knees and toes out

Hold each for 30 seconds and breath

Frog Pose (3 Positions)

- Sitting in butterfly position
- Put band underneath your butt and wrap band around your knees 
- Sit and breath for 2 minutes

Banded butterfly stretch

- Lying on your back with your legs open + feet spread 
- Grab insides of feet 
- Be playful / rock back and fourth / bend knees / straighten legs out etc
- Breath and embrace the position for 1 minute

Animal Strength: Week 1/2/3 Day 2

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