Name: Playbook - AJ Hotchkins - Athletic Pull Day
Uploaded: 2023-08-11T16:43:53.546Z
Duration: 70 min
Description: Athletic Pull Day

Today we have a full body pull day - Emphasis on working our core stability muscles / hamstrings / Hip flexors!

Working your posterior chain + your small stabilizers are major keys when performing athletic movements + becoming an explosive athlete! 

As always let’s work our dynamic warmup and cool down to maximize our energy + our time in the weight room💪🏽📈

Animal + acrobatic movements designed to strengthen prepare your full body for a athletic - functional workout

Duck Walk Both Forward and backwards:

- Head should not bob / Stay low as if you’re walking under a chute. 
- Knee goes to the ground + feel mobility in both your knees and ankles
-20 Meters forwards / 20 Meters Backwards

Duck Walk

Duck Walk Both Forward and backwards:

- Head should not bob / Stay low as if you’re walking under a chute. 
- Knee goes to the ground + feel mobility in both your knees and ankles
-20 Meters forwards / 20 Meters Backwards

(HIPS PIVOT + STAY OPEN)

Duck Walk (Hips)

- In a crouched position perform a bear crawl (4 strides)
- After 4 strides / steps of bear crawl perform an alternating arm + leg lift / Push into the ground with non working foot & hand and raise opposite arm and leg 
- Both directions laterally! (6 reps total forwards / 6 reps total backwards)

Bear Crawl + Alternating Plank Lifts (Lateral)

- In a crouched position perform a bear crawl (4 strides)
- After 4 strides / steps of bear crawl perform an alternating arm + leg lift / Push into the ground with non working foot & hand and raise opposite arm and leg 
- Both forwards and backwards! (6 reps total forwards / 6 reps total backwards)

Bear Crawl + Alternating Plank (Forward + Backward)

- Perform a cartwheel
- Try to control your body and stay on a line 
- 25 yards each direction

Cartwheel

- Perform a cartwheel (single arm)
- Try to control your body and stay on a line 
- 25 yards each arm

Single Arm Cartwheel

- Perform a cartwheel (land with hips facing the direction you performed cartwheel) on 2 feet + stick
- Try to control your body and stay on a line 
- 25 yards each direction

Cartwheel + 2 Foot Land

Perform a walking handstand for 10 yards! Try it! Challenge yourself! If you cannot perform a handstand find a wall / post feet on the wall / walk down wall moving laterally!

Handstand Walks

Animal Dynamic Warmup

Hip mobility + Activation warmup! Great warmup routine prior to doing explosive compound movements such as - power cleans / snatches / squats etc 

We will complete 3 rounds with a “fair” amount of rest time between exercises - catch your breath + go again! The goal is to warm your body up + break a sweat for your lift! 

I’d also encourage you all to hit our active dynamic warmup before getting into these movements - these are great for activation BUT I’d still recommend hitting out warmup💪🏽

Perform a bend - reach feet back to ground (or as far as possible) + Rock back into a pretzel position.

- Perform 4 reps each side

Bend + Pretzel

Perform a bend - reach feet back to ground (or as far as possible) + Rock back into a pretzel position + add hip thrust at the end💪🏽

- Perform 4 reps each side

Bend + Pretzel (Thrust)

Perform a bend - reach feet back to ground (or as far as possible) + Rock back into standing position and perform a med ball slam! Should get triple extension + engage toes at the top & slam med ball down💪🏽

Bend + Sit-up (Med Ball Slam)

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 :

Lateral Step Up + Med Ball Throw

Dynamic Hip Activation Series

- From a hanging position 
- Control the bar down to knee level 
- Perform a high pull / as you would a clean without snapping under it!

A1: Barbell High Pull

👉🏽Alternate hands after 4 reps / 8 reps total.
👉🏽 Maintaining your bodies alignment, pull up to each side of the bar
👉🏽 Control body on the way down

These are difficult if you are not able to do these / perform neutral grip pullups

A2: Commando Pull Ups

- Starting in a staggered stance 
- Hinge at the hip +  KBs swing back 
- Pop your hips + swing kettlebell upwards
- Switch feet (repeat)

B1: Kettlebell Skiers

While maintaining triple extended posture with your hips elevated (driving pelvis to the ceiling) 
- 8 Ball leg curls
- 8 Hip thrust
- 8 Glute bridges

B2: Ball Leg Curl Complex

Medicine ball slam combined with plyometric jump + stick series!

Great for full body explosion 👉🏽 Both vertical and linear leaping ability and landing mechanics / Balance

- Start with medicine ball in both hands against chest (neutral position)
- Raise medicine ball up + get triple extended
- Use power from hips + core to slam the medicine ball into the ground / end in a bent knee squat position. 
- Practice proper squaring mechanics when picking the medicine ball back up.

Medicine Ball Slam

- Start with medicine ball in both hands against chest (neutral position)
- Raise medicine ball up + get triple extended
- Use power from hips + core to slam the medicine ball into the ground / end in a bent knee squat position. 
- Practice proper squaring mechanics when picking the medicine ball back up.
- After picking medicine ball up / perform a vertical jump + a proper landing!

Medicine Ball Slam + Vertical Jump

- Start with medicine ball in both hands against chest (neutral position)
- Raise medicine ball up + get triple extended
- Use power from hips + core to slam the medicine ball into the ground / end in a bent knee squat position. 
- Practice proper squaring mechanics when picking the medicine ball back up.
- After picking medicine ball up / perform a vertical jump + a proper landing
- Explode as fast as possible into a broad jump / Land stick + stand up!

Medicine Ball Slam + Vertical + Broad

Medicine Ball Slam + Jump Series:

- Begin with kettlebell in hand and feet hip width apart
- Lower kettlebell down while straightening your leg behind you
- Finish with a knee drive!

Perform 8 each side

B4: Kettlebell single leg RDL

Keep your core engaged throughout the duration of the exercise!

Your feet should hover inches about the ground / upper body as well. 

Explode into a knee drive + upper body comes off the ground into a knee touch.

Slow and controlled on the way down!

C1: Sprinter Sit Up

With feet lying flat on the exercise ball with core engaged 

Perform a pike:

Contract core with keeping legs straight! Strong shoulders / Think of performing a reverse V - Up!

C2: Exercise Ball Pikes

- SUPINATED grip pull yourself into a 90 degree elbow angle
- Perform slow and controlled leg raises for a total of 8

C3: ISO Pull Up Hold + Leg Raise

Athletic Pull Day

Ryan

Combat Cardio Workout

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

Ragna Hafliðadóttir

Full Body Combat Training

Lower Body Pull Workout

Lower Body Pull Workout (Combat)

Fight Conditioning (Hill Sprints)

Owen

Gabrio Lima

Full Body Workout (Functional)

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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Full Body Workout (Strength + Pull)

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

Athletic Pull Day

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