Name: Playbook - AJ Hotchkins - Animal Strength: Weeks 7/8/9 Day 3
Uploaded: 2023-08-11T16:43:53.243Z
Duration: 70 min
Description: Animal Strength: Weeks 7/8/9 Day 3

Laurent

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!

Movement based warmup - Full body warmup - Coordination / Balance / Mobility / Plyometric!

Facing one direction:

Step over the hurdle using proper running mechanics (toe dorsiflexed + big knee drive) 

Once on other side of the barbell / perform a step under! Sink hips with tall upright posture and stand up on other side of hurdle (repeat)

Hurdle lateral step over / under

In a depth squat - low as possible 

Keep a tall chest (similar to if you were getting ready to squat weight - drive up) 

Rotate each arm towards ceiling - maintain great posture - rotate from trunk.

Perform 8 each direction

Depth Squat Openers

- In a bear crawl position / Flat back / Bent knees 
- Setup cones 1/5 and have a partner call out a number 
- Sprint over to the cone and come back to center / :30 total

Crawl Cone Drill

Bound (skip) forward / as if you are hopping over hurdles 
Choose one leg to lead and one leg to follow (alternate on way back)

Bounding Skips

Bound (skip) lateral / as if you are hopping over hurdles 
Choose one leg to lead and one leg to follow (alternate on way back)

Bounding Skip (lateral)

Bound (skip) backward / as if you are hopping over hurdles 
Choose one leg to lead and one leg to follow (alternate on way back)

Bounding Skips (Backward)

Preform lateral bounds with a crossover step / Quick response / :10 seconds

Lateral Bounds (Quick Response)

Animal Warmup:

- Squeezing the sandbag / preform a max effort jump 
- Drop the sandbag and jump onto a high box 
- 3 total reps

A1: Sandbag Jump + Box Jump

- Preform a sandbag high pull / Triple extension through the hips and a huge pull through the upper body! 
- 20 total reps / 10 each arm

A2: Sandbag Single Arm High Pulls (alt)

👉🏽 Starting from a staggered stance 
👉🏽Rotate your trunk and throw the medicine ball into the wall
👉🏽Power should come from lower body + rotating your trunk
👉🏽Maintain your balance throughout the duration of workout! 
👉🏽5 each direction (foot)

A3: Staggered Med Ball Wall Throw

- Strap bands to a rack / use a partner to push you back into a lunge
- When you come out of the lunge push back into the band! Should be explosive!

B1: Alternating Banded Lunge Response

- Heavy sled push / 80% of max effort sled push
- You will push for a total of 5 reps 
- Rest :30 seconds in-between each rep
- 3 total rounds of 5 total reps

B2: Heavy Sled Drive

- From a kneeling position / toe engaged 
- Push medicine ball into a chest pass 
- follow medicine ball into a 10 yard sprint
- 4 total reps / for 3 total rounds

B3: Kneeling MEDBALL Sprint

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 7/8/9 Day 3

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