Name: Playbook - AJ Hotchkins - Animal Strength: Weeks 4/5/6 Day 2
Uploaded: 2023-08-11T16:43:52.957Z
Duration: 55 min
Description: Animal Strength: Weeks 4/5/6 Day 2

Laurent

Owen

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!

Great cardio circuit to warm your body up before competition or a functional strength training day!

Perform jump rope for 2:00 and move into either: BIKE/SKIERGE/ROWER for a :30 second sprint!

- Jump rope total of 3 rounds 
- SKIERGE 1 round
- Rower 1 round
- BIKE 1 round

Jump Rope

Skierg

Row machine

Assault bike

Cardio Circuit:

- Elevate hips on bench / Secure banded dumbbells / band should be tight
- Preform 5 reps as fast as you possibly can! 
- Weight should be moderate

A1: BANDED SPEED DB PRESS

- Load sandbag into a front holding position
- Pop hips and load sandbag onto a high box laterally! 
- 2 Each side (4 total)

Sandbag alternative: Medicine ball (heavy) squat jumps / get creative depending on what you have that you can lift in your gym

A2: SANDBAG LOADS (LATERAL)

- Push Med ball however you’d like without knees touching the ground 
- Pull med ball however you’d like going backwards without knees touching the ground! 
- 25 yards down and back / 40 yards total

A3: MEDBALL BEAR PUSH + PULL

- Keep your elbows close to your body
- Come down until your arms are at about 90 degrees
- Push through your hands extending your engaging your triceps to come up
-tie a band around KB and BALANCE - STABILIZE

B1: WEIGHTED DIPS

- Load sandbag into a front holding position
- Pop hips and load sandbag onto a high box up and over your shoulder without flipping the hips! 
- 2 Each side (4 total)

Sandbag alternative: preform a jump squat with a medicine ball / drop medicine ball and respond as fast as possible off of the ground and preform a box jump

B2: SANDBAG LOAD OVER SHOULDER

- Maintain constant pressure over medicine ball with one part of your body for 1 minute! CORE! CARDIO! BE CREATIVE!

B3: MEDBALL PRESSURE

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: Weeks 4/5/6 Day 2

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