Name: Playbook - AJ Hotchkins - Full Body Workout (Functional)
Uploaded: 2023-08-11T16:43:53.773Z
Duration: 60 min
Description: Full Body Workout (Functional)

Misha SWB

Todays workout: 

Mobility / dynamic warmup 

Full body strength / power + speed / stability / coordination 

:30 seconds between each movements / 2 minutes rest in between each round 

Make sure you guys are reading description for alternatives to movements / directions for movements ETC! 

Let’s get this money! Everyday strength for athletes and regular athletic people!

Movement based warmup designed to warm your bodies core temperature, Prepare your muscles to move loads of weight,  and your brain to body to be able to connect increase your bodies ability to endure different movement patterns.

- In a deep squat
- feet pointed slightly outwards (sit lower)
- with a tall chest / both hands planted into the ground
- reach each arm up (alternating) as high as you can while rotating your trunk (as much as possible) 

Perform 10 each side

Depth squat openers

Lying face down:

Hands extend outwards (in a straight position) 

Touch your heel to your opposite hand / should feel a stretch in your shoulders - chest and hips! 

Super set with overhead squats

Scorpions

- Start on your hands and feet with your legs bent at 90 degrees
- With short range of motion crawl forward on your hands and feet
- Keep a neutral spine
- Forwards + Backwards maintaining the same body posture

Bear crawl

- Start on your hands and feet with your legs bent at 90 degrees
- With short range of motion crawl forward on your hands and feet
- Keep a neutral spine
- Maintain body posture + Move down a line / no compensation

- lift knee with proper running mechanics (toe dorsiflexed) and step over the hurdle on leg at a time.

- open your hip and step over hurdle moving backwards / back leg follows!

- 10 reps forward and backwards each side

Hurdle step over (forwards + backwards)

Facing one direction:

- maintaining proper running mechanics / lift leg over hurdles (toe dorsiflexed) bug knee drive / back leg follows!

-20 Reps each side

Hurdle lateral walks (barbell)

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)

5 reps each side

Hurdle lateral step over / under

- Perform a lateral lunge under the bar well (adj to your height / should not bend at the back rather sit in your hips)

- Keep y’all strong posture + a big chest / sit in hips as low as possible

Barbell Lateral Lung (Under)

- In athletic bent knee position 
- Lock arms out with tension in the band + step replace for 3 total step / perform a band pull and control band on way back after 3 steps!
- Walk back slow and controlled (body control) should feel slight burn in hips! 
- 3 walk outs each side!

Banded March + Band Pull

- With band wrapped slightly above your knee 

- Feet should be slightly wider than shoulder width apart 

- Take a 6 Inch lateral step and replace with a 6 inch lateral step with back foot

- Keep tension in the band throughout the duration of the workout. 

20 meters each direction

Banded Lateral March

- With band wrapped slightly above your knee 

- Feet should be slightly wider than shoulder width apart 

- Take a 6 Inch forward step and (pivot) rotate hips and take 12 inch lateral step with back foot

- Keep tension in the band throughout the duration of the workout. 

20 meters each direction

Banded Monster Walk

- Be patient / gain a rhythm / Work range of motion 
- 8 each side

Bar Toe Touches

From hanging position touch your toes to the bar (90 degrees / variation) control on the way down and explode into the next rep!

Bar toe touches

- From a hanging position, raise yourself a few inches without using your arms
- Hold at the top of the movement then slowly return to starting

Scapula pull-ups

Strengthening Dynamic Warmup:

Preform a trap bar dead lift series: 

Split stance / both sides / neutral foot position

Preform 3X banded trap bar deadlifts / SPEED / Into 3 max effort jumps 

Do this for a total of 9 speed trap bar lifts / all phases / and 9 total jumps

A1: Trap Bar DeadLift + Jump Series

- Hinge at the hip and toss medicine ball up into the air (max effort)
- All in one motion explode into a lateral bound / into a broad jump
- 6 Each side 
- If you are not able to do it in one motion / do it slow without a rush OR just toss the medicine ball up into the air for 12X reps (max effort throw)

Medicine Ball Toss + Lateral / Broad Jump

- Preform a karaoke shuffle into a cartwheel 3X each side / do however you want / there are no rules / find a rhythm and do your best!
- If you are not able to karaoke / shuffle + cartwheel 
- If you are not able to cartwheel / do your best without the shuffle
- 3 reps each side

KARAOKE + Cartwheel

- Preform a lateral lunge with kettlebell tight to body in front rack position
- Push hard into a step up + knee drive 
- All in one motion preform a kettlebell press with a moderate amount of weight 
- 5 reps each side 

If you cannot preform the entire movement / break it down / preform a lateral lunge to press without the step up / 5 reps each side

B1: Lateral Lunge Step Up + Press

- Throw medicine ball up towards wall / catch and respond as fast as possible 
- Step in towards wall and preform a underhand scooping throw
- 6 reps each side

All you mfs can do this so try your best

MEDBALL Wall Throw + Underhand Toss

Alternating feet find your rhythm / be playful and creative - drop kettlebell / switch feet OR stance for :30 seconds! THERE ARE NO RULES BE PLAYFUL!!!!!

KB Drop Switch Lunge

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)

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