Name: Playbook - AJ Hotchkins - Lower Body Workout (Power)
Uploaded: 2023-08-11T16:43:53.798Z
Duration: 45 min
Description: Lower Body Workout (Power)

Today we will mix both lateral strength with lateral explosion before moving into linear strength + linear explosion! 

This strength + speed contrast has been working great for me / each round should be super setted A1 / B1 / C1 ETC! Set equipment up before hand and get after it with tempo!

Alternatives available in description of each movement: If you do not have a vertimax use dumbbells and elastic bands (I’ve used rogue in past) / you can also have a partner / use a rack for resistance when you are not jumping in place!

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

- From a bent athletic position / preform a kettlebell snatch 

- Control KB back down to front rack position / step outward and challenge flexibility + mobility and sit into a low lateral lunge 

- Control back up & reset for a total of 3 reps each side

A1: Kettlebell snatch + lateral lunge

- Using a vertimax OR a elastic band / partner / rack / feel free to do this with 0 resistance as well!

- Preform lateral shuffled over 3 hurdles for a total of 8 catches / have partner toss you a tennis ball / Med ball / get creative! Switch sides after 8 catches!

Vertimax Lateral Shuffle

- Drop kettlebell & switch feet balanced in a athletic stance (repeat for :30 seconds
- coordination & lateral movement / WORK and be creative / move both forwards backwards / lateral / diagonal etc

Kettlebell Lateral Switch Catches

- Standing as close to your partner as you guys are able to tolerate 
- Throw medicine ball back in fourth in a lateral athletic stance 
- MAX EFFORT POWER 
- There are no rules / :30 seconds each side / power throws / CARDIO! LFG

Lateral Partner Med Ball Passes

- Barbell in overhead position / if the barbell is too much weight use a PVC pipe or elastic band 
- Pop your feet (bouncy) 2x and place a foot into a almost sprint like position and push off into a high box step up 
- Use band tied to dumbbell if you have no access to vertimax 
- preform 4 step ups each leg / 8 step ups total

B1: Overhead pop lunge + Step up

- In your fight stance OR in athletic stance / doesn’t change anything 
- You will have a partner clap as you preform a switch jump reacting to partners clap! 
- Tall posture / big chest / knees should drive into a sprinter like position 
- :20 seconds total work / about 8-10 jumps

Vertimax Switch Jumps

- Lower down to create a 90 degree angle with your front leg
- Don't let your knee surpass your toe
- Keep your back neutral and stay upright
- Finish each rep with a knee drive 
- Step immediately into next lunge 
- 4 each leg

Walking lunges with KBs (HEAVY)

- Start with one leg on the box / explode upwards and switch legs / quick response!
- Foot should drive down into the box as if you are sprinting 
- Big knee drive on the way up and max effort jump off of the box + soft landing!


4 each leg / 8 total

Vertimax Explosive Step Ups

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

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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

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It was good work. I had to modify some of the exercises due to the equipment I didn’t have.

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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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