Name: Playbook - AJ Hotchkins - Animal Strength
Uploaded: 2023-08-11T16:43:53.633Z
Duration: 50 min
Description: Animal Strength

NEW MOVEMENTS!!!! 

Working to become the best Animal you can be with this animal strengthening workout routine!

We will start with a movement based full body warmup - Be as creative as you want - My instruction is simply a guide to create ideas for yourself and your body!

Try to complete each movement slow and under control with beautiful rhythm and timing! These will most likely be new to you - take your time and have fun! Get creative💪🏽

We will next move into our strength series in which we complete each movement / strengthening exercise and rest for 1 minute in between + 2 minutes in-between each round! Challenging movements - be creative with variations IF you’re not able to complete these movements in a slow and controlled manner! Let’s go📈

We will start with a movement based full body warmup - Be as creative as you want - My instruction is simply a guide to create ideas for yourself and your body!

Try to complete each movement slow and under control with beautiful rhythm and timing! These will most likely be new to you - take your time and have fun! Get creative💪🏽

👉🏽Perform a throwing like motion / staggered feet / perform :30 on one side + the other!

MOVEMENT: Throws (Single side)

👉🏽Perform alternating staggered stance throws for a total of :60 seconds!
👉🏽Be playful and creative with the throwing action!

MOVEMENT: Throws (ALT)

👉🏽Hopping side to side laterally perform throwing motion in each direction!
👉🏽Be creative / forwards backwards / Diagonal

MOVEMENT: Throws (Lateral)

👉🏽Pivot feet and rotate hips in each direction for 60 seconds! Be playful and creative! Flow!

MOVEMENT: Hip Pivot (Single)

👉🏽Pivot feet and rotate hips in each direction alternating for :60 seconds! Be creative and flowy!

MOVEMENT: Hip Pivot (ALT)

👉🏽Perform max effort pulls from one side to the other hip!
👉🏽You can pull from high / low / regular etc! Be creative and work rotational power / mobility!

MOVEMENT: Pulls

👉🏽Perform rope pulls for :30 seconds on each side!

MOVEMENT: Rope Pull

👉🏽Perform rope pulls for :60 seconds alternating lead foot from a staggered stance

MOVEMENT: Rope Pulls (ALT)

Movement Full Body Warmup

- Holding KB in a goblet position
- Bend one knee, keeping chest high and eyes forward
- Hinge at the hips and lower your butt as close to your heel as possible
- Squeeze your glutes and drive through your heel to stand back up
- Press kettlebell into a shoulder press

Goblet Press Pistol squat

- 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

Bird Dog Chest Press

-Using a single kettlebell in the goblet position perform Bulgarian split squats - Exercise ball for a challenge 
- Perform the split squat and extend KB for overhead press!

KB goblet bulgarian split squats

- Using an exercise ball Stabilize with a single leg 
- The kettlebell should be placed on opposite side of the exercise ball
- Perform 10 push-ups each side

Exercise Ball Supported Push Up

- From a split stance with a band tied to a rack parallel from you
- Walk out until there is tension in the band 
- Press for your chest directly out in front of you for 10 each direction

Split Stance Palloff press

- Holding a strong planking position on the exercise ball
- Perform a ball rollout / Roll ball out by extending arms but maintaining a planking position! 
- Slow and controlled on the way back / Extend arms into a push up position locked all the way out on the exercise ball!

Exercise Ball Rollout + Pushup

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)

Ankle (C.A.R.S)

FULL BODY C.A.R.S

Animal Strength

Ryan

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

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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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