Name: Playbook - AJ Hotchkins - Animal Strength: Week 1/2/3 Day 3
Uploaded: 2023-08-11T16:43:52.499Z
Duration: 50 min
Description: Animal Strength: Week 1/2/3 Day 3

Anish

Super workout! Very explosive good work buddy!

Alessandro Romagnoli

John

Fraser

Laurent

Bjorn

Glenn Fields

Marc Prado

Hector Fortisescobar

Animal strength STRENGTH / EXPLOSIVE emphasis: Todays emphasis is strength and explosive training!

We will focus on lifting a larger amount of weight / pay attention to the percentages listed in the description! 

A1 / A2 will be a superset (example) supersets: complete the first movement and immediately move into the next movement or exercise - you will rest the amount of time listed on the app! 

Let’s get this MF money you all - KEEP pushing! LFG💪🏽

Hip mobility + Activation warmup! Great warmup routine prior to doing explosive compound movements such as - power cleans / snatches / squats etc 

We will complete 3 rounds with a “fair” amount of rest time between exercises - catch your breath + go again! The goal is to warm your body up + break a sweat for your lift! 

I’d also encourage you all to hit our active dynamic warmup before getting into these movements - these are great for activation BUT I’d still recommend hitting out warmup💪🏽

Perform a bend - reach feet back to ground (or as far as possible) + Rock back into a pretzel position.

- Perform 4 reps each side

Bend + Pretzel

Perform a bend - reach feet back to ground (or as far as possible) + Rock back into a pretzel position + add hip thrust at the end💪🏽

- Perform 4 reps each side

Bend + Pretzel (Thrust)

Perform a bend - reach feet back to ground (or as far as possible) + Rock back into standing position and perform a med ball slam! Should get triple extension + engage toes at the top & slam med ball down💪🏽

Bend + Sit-up (Med Ball Slam)

Start with med ball at the opposite hip of which you’re standing 

Push off down foot (engaging hips) and simultaneously throw ball at the wall from hip with great core rotation! 

25 seconds total :

Lateral Step Up + Med Ball Throw

Dynamic Hip Activation Series

Dynamic warmup designed to be completed prior to any form of athletic training!

- Increase your body temperature and break a sweat 

- Warm nervous system / muscles up prior to lifting / performing athletic movements

- Warming your brain to body / proprioception / balance up as well! Let’s work💪🏽

- with band tied directly above knees 
- perform a banded lateral match with a slight knee bend 
- step + replace / 6 inch steps (each) 
- complete 20 yards down and back

Banded lateral march

Banded forward / backward March

Gain a rhythm

Perform an a skip forward pushing ground back and away from you 

Coaching point:

Big knee drive, produce force into the ground, Tall posture, Doris flex the toe, quick short and explosive!

A - Skip (Forward)

Gain a rhythm

Perform an a skip forward pushing ground back and away from you - maintain sprinting mechanics here (this will take some work) - push your self through toes in ground to go backwards💪🏽

Coaching point:

Big knee drive, produce force into the ground, Tall posture, Doris flex the toe, quick short and explosive!

A Skip (Backwards)

Gain a rhythm

Perform an a skip forward pushing ground back and away from you - Use your foot opposite of the direction you’re going to PUSH yourself - replace

Coaching point:

Big knee drive, produce force into the ground, Tall posture, Doris flex the toe, quick short and explosive!

20 meters each direction!

A Skips (Lateral)

Skipping hip circles

- similar rhythm / pattern to the A Skip
- draw as big of circle with your knee as possible 
- forwards + backwards 
- warming up our fast twitch muscle fibers 
- 2X 20 yards / both directions

Skipping Hip circles

- Using just your ankle joint / try not to bend at the knee very much 
- perform POGOS (90% effort)
- using just your ankle joint get max explosion vertically + explosion horizontally and explode for 15 yards! 

You should be WARM and ready to go!

Pogos

Jog for 3-5 steps and complete a hamstring March. Leg goes high possible

springy + active warm up! 

Loosen up and bounce around!

Hamstring Marches

Jog for 3-5 steps and complete a hamstring sweep

Dorsiflex the toe / straighten the leg + reach and sweep through / feel stretch sensation in hamstring. 

springy + active warm up! 

Loosen up and bounce around!

Hamstring sweeps

Jog for 3-5 steps and complete a lunge + reach 

Lunge with knee slightly above the ground / reach back as far as you can and open shoulder + your trunk / springy + active warm up! 

Loosen up and bounce around!

Lunge + reach

Jog for 3-5 steps and lunge + open.

Lunge while keeping your back leg straight and bring your inside elbow to the ground, reach up and open your trunk (mobility) / springy + active warm up! 

Loosen up and bounce around!

Lunge + open

Shuffle sideways for 3-5 steps and complete a lateral lunge

Tall posture - Big chest lunge each direction and push into a lateral shuffle / springy + active warm up! 

Loosen up and bounce around!

Lateral lunge

Dynamic Warmup

- Perform a max effort sled sprint / big knee drive / Strong hips / attack the ground

- Perform sled drive for 40 Yards total / ideally run the sled around a cone & go down and back (if you have the space)

- If not perform the push as I did in the video above! 

- 1 minute rest in-between each rep for a total of 6 reps

A1: Max Effort Sled Sprint

- Begin with holding the barbell extended over chest 
- Lower bar to your chest until the triceps are completely on the floor
- Press the bar up fo full extension
- Keep hips elevated throughout the duration of movement / Press feet into ground / activate glutes & hamstrings!

B1: Hips Elevated Barbell floor press

- Place sandbag near upper back / Neck
- Strong core and strong posture / Control push-up down for 3 seconds / DRIVE up

Sandbag alternative: Load with bumper plate have partner lightly hold bumper plate to your back.

B2: SandBag Push Up

On one knee with your toe active in back.

Your core should be engaged, there should be no hinge (false movement) from starting position! 

Make sure your body is ready to SPRINT from starting position. 

From lunge position push Med ball as far out as possible while progressing into a sprint. 

Sprint for 20
Meters

B3: Med ball knee chest pass to spint

- From triple extended standing position 
- Perform a depth squat with both hands wrapped around the bar
- generate enough power from legs / hips to perform a press at the top (limited upper body strength)
- lock the bar out balance/stabilize (repeat)

C1: Landmine 1/2 + Press

In an athletic position hinge at the hip + explode vertically as high as possible.

Weight should be light enough to jump off the ground with good technique (strong posture) and without any pain! EXPLODE!

C2: Trap Bar Dead Jumps

Bounding + landing mechanic series. 

👉🏽Great for linear + lateral explosion.
👉🏽Great for warming up lower body / preparing your body to explode. 

Our focus is the ability to explode through your hips both linear and lateral and stick your landings (practicing proper landing mechanics).

- Balancing on a single leg, perform a lateral bound into a 90 degree rotation double leg stick + stand up.

- Perform 4 jumps each side / 8 total

Lateral bound - Linear Stick

- Balancing on a single leg, perform a lateral bound (maintain the direction in which your hips are pointing) double leg stick + stand up.

- 4 Each direction / 8 total

Lateral Bound - Lateral Stick

- From a standing balanced position, perform a single broad jump (project hips as far as possible). 
- Land + Respond as fast as possible and stick the second jump in a low bent knee position + stand up. 
- 8 responses total / 4 total reps

Broad Jump Double Response

C3: Bounding + Broad Series

Athletic performance core workout!

Let’s get a great dynamic warmup + foam roll routine in! Work our morning CARS mobility routine! Great movement session today prior to workout! 

This is a great workout while giving legs / body a rest but remaining active! Let’s work today! We have 4 rounds - 45 seconds rest between set / 2:00 rest in between rounds! PUSH should feel some cardio fatigue💪🏽

- From a kneeling position / tall chest 
- extend arms as high as possible with med ball
- slam med ball to the side of the upright knee / max effort / big hips - slamming with core strength

5 each side! Let’s go!

Kneeling med ball slams

- Using an exercise ball
- posture up on the ball - tall chest stabilize!
- have partner throw a tennis ball from behind (react). Or play catch with your self
- engage your core (abs) and engage your hips - legs to squeeze and stabilize. 

- perform 8 catches

Exercise ball reflex - stability

- Have a partner sit on legs + hang your upper body over bench up to your waist. 
- Use obliques to elevate your upper body / bend back underneath the bench and repeat! 
- try to keep upper body in line with bench!

Next: perform partner sit ups hanging upper body slightly off bench - bending slightly below the bench + explode up.

Partner oblique raises

From hanging position rotate you opposite foot to opposite hand in swinging motion. 

Don’t be discouraged if you cannot do it at first it takes practice and rhythm. 

6 each side!

Should feel great on lower back - this is a great warmup movement!

Hanging leg cross toe touches

- In low athletic position 
- Perform two shuffled into an underhand med ball wall throw
- step replace, step replace, throw ball into the wall, keep feet in athletic 2 point stance throughout duration of the shuffles.
-generate power from hips, throw ball into wall. 

6 each side

Shuffle shuffle med ball throw

Athletic core workout:

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

Animal Strength: Week 1/2/3 Day 3

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