Name: Playbook - AJ Hotchkins - W7/D2: Week 7-9 / Day #2
Uploaded: 2023-08-11T16:43:53.195Z
Duration: 70 min
Description: W7/D2: Week 7-9 / Day #2

Misha SWB

Fight strength circuit / moving between supersets immediately into the next strength movement! Think about how advantageous each one of these movements is for your grappling / striking pushing pulling lighter amounts of weight fluid and fast!

The last set will be our conditioning (also includes / involves strength but is much more conditioning based) Fly through the movements / :15 seconds between each movement and 60 seconds between rounds! Let’s WORK!!!! 3 rounds total.

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:

- From zercher position / stand up with tall posture on balls of feet. 
- Without breaking your toe posture / challenge your depth in the squat controlling down and driving up into tall posture!

A1: Zercher Toe Squats

- Hinging at the hip & bending at the knee with a big chest / great posture 
- Clean the Landmine into a front rack position with tight elbows and push the barbell into locked out position

A2: Landmine Underhand Clean Press

- Holding strong posture / depth in Bulgarian split squat challenging both your mobility & balance 
- Play catch with a partner and make it challenging as you want! 
- 10 throws each direction

A3: Bulgarian Partner Pass

Cardiovascular + muscular endurance training series specifically for combat sport athletes BUT great conditioning for all endurance athletes!

Complete each movement without rest - 60 seconds between rounds - 4 rounds total

- Coil to alternating directions on top of your kettlebell swing
- Think about loading your body to throw a strike / coil and load / rotate back to center / swing

Kettlebell swing + coil

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

ISO Pull Up Hold + Leg Raise

:10 seconds sprint 
:6 burpees + turn around 
::08 seconds sprint

Sprint + Burpee + Sprint

- Hanging from a punching bag / LEG STRENGTH / CORE STRENGTH / CONTROL 

If you don’t have a punching bag - sit up & overhead MEDBALL wall pass

Bag Inverted Sit Up

- Bend at the knee + waist and tall posture broad chest 
- Pull a heavy sled backwards for a total of 25 yards

Heavy Sled Pull

B1: Combat Conditioning Circuit:

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

W7/D2: Week 7-9 / Day #2

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