Name: Playbook - AJ Hotchkins - Animal Strength: Week 7/8/9 Day 2
Uploaded: 2023-08-11T16:43:53.195Z
Duration: 75 min
Description: Animal Strength: Week 7/8/9 Day 2

Misha SWB

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!

- .25 mile sprint 
- 80% effort 
- PUSH / I keep machine above 75 RPM.

Assault bike

Jump rope for 30 seconds after every set to keep heart rate up!

Jump rope

- 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

Swing KB side to side while maintaining a strong base. Rotate your back foot and generate power through your hips! 

Explosion!

KB Hip swings

Cardiovascular Warmup

- Perform a Zercher deadlift (strong low back) tall posture 
- Set feet and perform a step up into a balanced upright standing position on box! 
- 2 reps each leg (4 total)

A1: Zercher Dead Lift + Step Up

- Walking and maintaining a rhythm perform alternating shoulder press (5 reps forward & 5 reps backward - 10 total reps)

A2: Walking KB Shoulder Press

- While squeezing the medicine ball tightly with your hands 
- Sprawl into a plank position + pop up as fast as possible 
- Throw medicine ball over your shoulder (alternating) 
- :30 seconds total (conditioning)

A3: Sprawl Over Shoulder MEDBALL Toss

- With feet on wall in a hanging position / Perform TRX rows 
- Bend knees if necessary / the challenge is more about balance than strength
- 10 total reps

B1: Hanging TRX Rows

- Perform a close grip push-up & explode both hands onto the MEDBALL
- Stabilize
- Perform a push-up on medicine balls 
- Repeat / 12 reps total / 6 each variation

B2: Explosive MEDBALL Push-ups

- Perform a curl while holding a sandbag 
- 8 reps total

Sandbag alternative: Grab kettlebell by handle for wrist stability and preform 8 total reps of KB flip curls

B3: Sandbag Curls

- Begin in a push up position with feet up on the wall
- Walk your hands towards the wall while walking your feet up the wall

B4: Wall Walks

Controlled articular rotation:

Perform each movement pattern for 10 - as many reps as you need each direction each.

Try to keep your hips centered - don’t rotate your body - all controlled movements (no momentum) 

Doing these movements every morning / prior to working out have significantly helped my joint pain. 

LETS GET IT!

Perform a neck circle:

Draw the biggest circle possible with your neck - notice tight spots / work through them as best as possible. 

Perform 10 circles each direction / slow and controlled.

NECK C.A.R.S

Perform a shoulder circle:

Draw the biggest circle possible with your shoulder - notice tight spots / work through them as best as possible. 

Try not to move your torso - shift your weight - all movement should come from shoulder joint

Perform 10 circles each direction / slow and controlled.

SHOULDER C.A.R.S

Perform a full shoulder circle:

Draw the biggest circle possible with your shoulder - notice tight spots / work through them as best as possible. 

Flip your hand around at the top of the circle - think about making your arm as long as possible while completing this movement.

When your hand reaches the opposite side / reverse and go in the opposite direction. 

Try not to allow your body to shift as mine does in illustration.

SHOULDER - UPPER (C.A.R.S)

With your palms facing forward and your arms tight to your body - bring arms straight up as high as possible - flip palms around towards your body and rotate your arms back down in a slow and controlled motion.

ELBOW (C.A.R.S)

With elbows tight to your body - forearms pointed outwards - keep hands straight and rotate wrist up + down as far as your wrist joint will allow you.

WRIST UP/DOWN (C.A.R.S)

With elbows tight to your body - forearms pointed outwards - keep hands straight and rotate wrist side + side as far as your wrist joint will allow you.

Coaching cue: try not to spill the cup (pretend you’re holding a cup of coffee and can’t spill it) rotate wrist side to side.

WRIST SIDE TO SIDE (C.A.R.S)

With elbows tight to your body - forearms pointed outwards - keep hands straight and rotate wrist in a circular pattern as far as your wrist joint will allow you.

10 circles each direction

WRIST CIRCLE (C.A.R.S)

Hug yourself in upright position. 

Try not to allow yourself shift in the hips + weight should be equal in your feet. 

Perform a circular motion with your upper body : you should feel a stretch in your lower back / be conscience of what you feel and address the discomfort - work through it. 

10 reps each direction.

LOW BACK (C.A.R.S)

- Begin on your hands and knees
- Round your back and tuck your chin
- Arch your back and look forward

Cat camel (C.A.R.S)

Perform hip cars:

Keeping your torso as tall as possible (great posture) try not to lean in either direction - tightening your core helps - I’m doing a poor job demonstrating! 

Keep knee as high as possible, draw as big of circle as possible with your knee cap. 

Perform a rotation backwards - perform a rotation forwards. 

Slow and controlled noticed where you are stiff - work through it - spend extra time in the tighter areas!

HIP (C.A.R.S)

Perform hip cars from all 4’s!

Keeping your torso as tall as possible (great posture) try not to lean in either direction - tightening your core helps - I’m doing a poor job demonstrating! 

Keep knee as high as possible, draw as big of circle as possible with your knee cap. 

Perform a rotation backwards - perform a rotation forwards. 

Slow and controlled noticed where you are stiff - work through it - spend extra time in the tighter areas!

HIP (ALL 4’s) C.A.R.S

With legs extended out in front of you, tall strong posture (tight core)

Relax lower body and rotate your patella in a circular motion each direction - right to left each direction. (I’m again moving to fast)

Patella (C.A.R.S)

In seated position hook your leg (as pictured above) maintain tall strong posture!

With your heel planted into the ground - foot dorsiflexed - rotate your foot each direction as far as possible - slow and controlled motion.

Tibia (C.A.R.S)

Tibia extended (C.A.R.S)

In seated position hook your leg (as pictured above) maintain tall strong posture!

With your heel planted into the ground - rotate your foot in a circular pattern as big as possible each direction - slow and controlled motion (ignore me I’m moving way to fast)

Animal Strength: Week 7/8/9 Day 2

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