Name: Playbook - AJ Hotchkins - Animal Strength Week: 4/5/6 Day 3
Uploaded: 2023-08-11T16:43:52.990Z
Duration: 60 min
Description: Animal Strength Week: 4/5/6 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!

- Work for time, distance, or calories
- Increase speed as comfortable

Perform a 30 second sprint on the SKIERGE machine / while alternating feet on the cable pull down! 80% effort on sprint!

A1: Skierg

- Jump rope with the rope passing under your feet once each jump
 
ROUND 1: Normal two foot jump rope
ROUND 2: Split jumps 
ROUND 3: Ski jumps
ROUND 4: FRONT + BACK JUMPS
ROUND 5: ALTERNATING FEET

A2: Jump rope

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 :

A3: Lateral Step Up + Med Ball Throw

- Holding Barbell in Zercher position with tall strong posture
- Kickstand your feet / Backfoot should be fairly light and able to pick up / Weight should predominately be on front foot
- Control Barbell down for 3 seconds / drive up into a triple extended position!
- Push knees outward on the way up to avoid caving knees!
- 4 Each side / 8 total

B1: Zercher Kickstand Squat

- Load sand bag into a front racked position
- Squeezing sandbag and keeping upright tall posture
- Pop your hips + Rotate body and simulate throwing the bag over your shoulder 
- Perform 8 total reps

Sandbag alternative: Racked Zercher squats / See combat program weeks #4/5/6 for demonstration. Place rack slightly above 90 degree knee angle / Zercher squat the weight into standing position / control weight back down to the rack

B2: SandBag Thrusters

- Sit your hips low and underneath the medicine ball
- Project hips upward and throw medicine ball as high as possible into the air
- 8 total reps

B3: MEDBALL Squat Throws

25 Yard max effort sled push
Focus: Leg drive / big hips

C1: Max Effort Heavy Sled Push

- Load trap bar with weight on one side
- maintain tall upright posture - don’t allow weight to break your posture - strong core + obliques

C2: Trap bar farmer carry

DB cardio / Muscular endurance finisher:
5 rounds - 
:30 on / :10 Seconds off 
1 Minute rest between rounds

- Perform a ski swing 
- Perform a straight leg shoulder press

Dumbbell swing + Press

- With dumbbells off and to the side perform a DB jump consecutively for :30 seconds

Dumbbell jump

- Perform a dumbbell push-up 
- Perform a dumbbell row
- Keep feet wide for balance

Dumbbell Pushup + Row

DUMBBELL CIRCUIT

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: 4/5/6 Day 3

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