Name: Playbook - AJ Hotchkins - Explosive Full Body Workout
Uploaded: 2023-08-11T16:43:53.593Z
Duration: 50 min
Description: Explosive Full Body Workout

William

👉🏽Full Body Functional + Explosive workout:

We will start with our 15 second sprint holds with limited recovery time - Perform the sprints by themselves After our dynamic warmup!

Next we will move into a lower body lateral explosion series / sled pulls / plyos / med ball / 30 seconds rest in between movements / 2:00 rest in-between rounds!

We will finish will some upper body stability / mobility / strength work: Same rest time as prior circuit! 

Let’s get it!!!!!

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

Build up to 75% of your max effort sprint and hold for 15 seconds!

Focus on:

- Tall strong posture / hips - pelvis should be in / don’t allow your posture to break. We are working top end sprint mechanics here!

- Quick turnover / big knee drive / don’t allow yourself to get elongated / knees should come up + snap foot down!

- HOLD same sprint mechanics for duration of the run!

A1: Curve treadmill sprint holds:

👉🏽Tie a strap around your waist 
👉🏽Face one direction and perform a max effort + triple extended bound
👉🏽Pushing from our hips + tall posture and quick response time off of the ground 
👉🏽25 Meters each directions

B1: Lateral Bound Pulls

👉🏽Perform two lateral hurdle hops whilst staying tight to each hurdle. Keep hips facing the direction of the box and try not to allow hips to open!
👉🏽 quick response time jump onto the box and FINISH!
👉🏽3 reps each direction!

B2: Lateral Hurdle + Box Jump

- Starting in a low athletic bent knee position 
- Perform a lateral bound reaching as far laterally as possible
- Change directions and perform 2 shuffles towards the wall 
- Pivot feet and sink hips + throw medicine ball into the wall
- Catch + Repeat
- 5 each direction

B3: Medicine Ball Shuffle + Wall Throw

- Starting from a kneeing position / Toes should be engaged 
- Barbell should be placed in upper chest 
- Perform a quarter squat + generate power from lower body and hips & end with a shoulder press
- Head should nearly come through arms / tall strong posture and control back down

C1: Kneeling Landline Shoulder Press

- Stand in a staggered stance with your upper body bent forward
- Keep your core tight
- Pull the kettlebell up engaging your lat
- Use exercise ball for support
-15 Each arm

C2: Kettlebell single arm row

👉🏽Walk feet up onto wall
👉🏽Chest comes as close to wall as possible / Should be in a handstand position
👉🏽Walk 10 Yards each direction / 6 inch steps + replace

C3: Handstand Lateral Walks

Perform this series of hip openers wherever + whenever! Awesome way to open up your hips / Optimize athletic (Specifically your ability to squat) performance / Remedy low back pain etc!

- in a frog position + on knees and forearms
- Maintain spinal alignment, spread knees as wide as they can go.
👉🏽3 Variations:
1. Heels together toes out
2. Heels in line with knees and toes out
3. Heels wider than knees and toes out

Hold each for 30 seconds and breath

Frog Pose (3 Positions)

- Sitting in butterfly position
- Put band underneath your butt and wrap band around your knees 
- Sit and breath for 2 minutes

Banded butterfly stretch

- Lying on your back with your legs open + feet spread 
- Grab insides of feet 
- Be playful / rock back and fourth / bend knees / straighten legs out etc
- Breath and embrace the position for 1 minute

Crying baby

C3: Hip Opening Series (Cool down)

Explosive Full Body Workout

Ryan

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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

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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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