Name: Playbook - AJ Hotchkins - Full Body Workout (Functional)
Uploaded: 2023-08-11T16:43:53.701Z
Duration: 70 min
Description: Full Body Workout (Functional)

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!

- Preform a 1/4 squat (hinge at hip / bend at the knees)
- Use momentum created from the squat to shrug 
- Get triple extended through hips & come up onto balls of your feet 
- Rep should be explosive

A1: Trap Bar High Pull

👉🏽Perform a kettlebell swing into a goblet hand position on kettlebell
👉🏽Perform a goblet squat with the kettlebell & finish with a press 
👉🏽Perform 10 total reps

A2: Kettlebell Swing Goblet Press

- Squeezing sandbag with upright posture / don’t allow sandbag to drag onto hips
- Swivel the hips and karaoke feet 
- 15 yards each side

A3: SandBag Carry (Karaoke)

- Adjust weight according to your comfort level 
- Attach banded plates to trap bar + elevate your hips either on box or bench 
- Control downward as best as you can + drive up once your elbows touch the box! The imbalance in trap bar will force you to control the weight down.

A1: Eccentric Trap Bar Bench

- Sit upper back onto the bench
- Drive hips up into elevated position 
- Knee drive + toe dorsiflexed 
- Single arm chest press with kettlebell OR DB!
- 10 Each Arm

B1: Bird Dog Chest Press

- Tie a battle rope / any rope to kettlebells (or any form of weight)
- Lying down on back with straight arms (as straight as possible) pull rope as fast as possible! 
- Perform 2 reps in each set!

B2: Lying Rope Pull

- Preform a 1/2 gather into a high box jump
- Turn rotate you body and land seated in opposite direction 
- Balance / stabilize + come down
- 2 each side

B3: High Box Jump Sits

Advanced exercise ball core series for all stability athletes! Great for injury prevention as well!

- Start with exercise ball under your shin 
- You must engage entire body / focus on hips and posture
- weight should be equally distributed between ball and foot
- Pull band laterally for 8 reps each side

Exercise Ball Pall-off Series (Lateral)

- Start with exercise ball under your shin 
- You must engage entire body / focus on hips and posture
- weight should be equally distributed between ball and foot
- *With hips now facing forward*Pull band laterally for 8 reps each side

Exercise Ball Pall-off Series (Forward / Lateral)

- Start with exercise ball under your shin 
- You must engage entire body / focus on hips and posture
- weight should be equally distributed between ball and foot
- Extend band outward and lock arms out come back to center and extend arm upward and lock out
-  8 reps each movement / both sides

Exercise Ball Pall-off Series (Palloff)

Exercise Ball Core Series

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

Band flexibility series

Dynamic Cool Down

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Ryan

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Owen

Love the diversity of the exercises. 
70 min won't do it, was on for almost 3 hours 🫣😅🦾🦿🔥😁

Ragna Hafliðadóttir

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Gabrio Lima

Goshhdayummm whoaaa. Them post workout endorphins hittin right. 🔥 fire workout coach

Jaime

It was good work. I had to modify some of the exercises due to the equipment I didn’t have.

Achilles

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Great workout had to modify some exercises due to my limited equipment but bad ass workout 
Let’s get this money !!!

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