Name: Playbook - AJ Hotchkins - Full Body Combat Training
Uploaded: 2023-08-29T23:41:36.465Z
Duration: 70 min
Description: Full Body Combat Training

Owen

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

Ragna Hafliðadóttir

Full body functional strength workout. 

Today we will start with our dynamic combat sports warmup! 

We will move to our functional compound lift & superset with a plyometric explosive workout. 4 workouts for each block with no rest between movements - At the end of the round rest for 2:30 minutes OR maximum recovery.

Upon completion we will hit our exercise ball core routine finishing the working portion of this training session!

Finish with wall recovery & get ready for your next session!

Combat specific / dynamic movement based warmup

A1 Banded forward / backward March

- 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

A2: Banded Lateral March

- 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)

A3: Bear Crawl + Alternating Plank (Forward + Backward)

👉🏽Tie a band around a Rack & line the band + sled + hands in a position where you can move laterally 
👉🏽 Squat into a duck walk / Full squat position and March laterally keeping your hands directly in front of you
👉🏽March for 3 step + replaces and without losing tension in the band perform 3 pulls!
👉🏽Requires core strength (Engage your core) + mobility
👉🏽3 Each direction

A4: Lateral Duck Walk + Pallof Pull

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

A5: Hurdle lateral step over / under

Perform a skips:

Practice rhythm Sprinting mechanics:

Toe stays dorsiflexed

Drive foot into ground (max force)

light and bouncy! 

20 yards X 2

B1: A skips

Gain a rhythm

Perform an a skip forward pushing ground back and away from you - maintain sprinting mechanics here (this will take some work) - push your self through toes in ground to go backwards💪🏽

Coaching point:

Big knee drive, produce force into the ground, Tall posture, Doris flex the toe, quick short and explosive!

B2: A Skip (Backwards)

Gain a rhythm

Perform an a skip forward pushing ground back and away from you - Use your foot opposite of the direction you’re going to PUSH yourself - replace

Coaching point:

Big knee drive, produce force into the ground, Tall posture, Doris flex the toe, quick short and explosive!

20 meters each direction!

B3: A Skips (Lateral)

- similar rhythm / pattern to the A Skip
- draw as big of circle with your knee as possible 
- forwards + backwards 
- warming up our fast twitch muscle fibers 
- 2X 20 yards / both directions

B4: Skipping Hip circles

Start on a single leg / explode out gaining height and distance / use your knee drive + arm swing to help propel you laterally. 

Activate your core + your hips for more distance / height! 

Land in a bent knee position to stabilize. This will help you change direction / body mechanics!

B5: Ski jumps

Preform lateral bounds with a crossover step / Quick response / :10 seconds

B6: Lateral Bounds (Quick Response)

COMBAT ATHLETE WARMUP

-from triple extended standing position 
- perform a depth squat with both hands wrapped around the bar
- generate enough power from legs / hips to perform a press at the top (limited upper body strength)
- lock the bar out balance/stabilize (repeat)

A1: Landmine Squat Press

- Place an elastic band over the top of your hips
- Start in push up plank position
- Lower into a pushup 
- Explode out of pushup and clap your hands while in the air
- Land on hands safely and repeat (10 reps total).

A2: Banded Clap push up

In athletic position (fight stance) / starting with med ball in both hands / rotate your body (trunk) & throw medicine ball through the wall for 3X reps. 

After 3 reps alternate feet and perform 3X reps on the opposite side do this for a total of 3 reps EACH side!

A3: Medicine Ball Wall Punches

- Keeping barbell as parallel to chest as possible / explode and press barbell and lockout
- Repeat for a total of 30 reps

A4: Barbell Punches

- With a single arm hinge at the hip + perform a snatch motion 
- Snap underneath the Landmine as you would a snatch 
- Stabilize + stand up 
- 5 Each arm

B1: Landmine Snatch

- Position a bar in a rack to about waist height
- With your heels on the ground with your arms fully extended  
- Your body should be straight hanging underneath the bar 
- Flexing the elbow, pull your chest towards the bar, retract your shoulder blades
- Pause at the top then return yourself to starting position
- Explode at the top of each rep

B2: Explosive Inverted row

- Perform a single arm kettlebell swing generating power from the lower body and hip!
- Use the momentum created from the swing to perform a high pull 
- 5 each direction

B3: Kettlebell Swing + High Pull

- In your fight stance / or athletic stance
- Pull the band rotating your torso and pulling the band (like a bow).
- Do so as fluid and controlled as possible for a total of 25 reps each side

B4: Boxer Banded Pull

Advanced exercise ball core series for all stability athletes! Great for injury prevention as well!

- Start with exercise ball under your shin 
- You must engage entire body / focus on hips and posture
- weight should be equally distributed between ball and foot
- Pull band laterally for 8 reps each side

Exercise Ball Pall-off Series (Lateral)

- Start with exercise ball under your shin 
- You must engage entire body / focus on hips and posture
- weight should be equally distributed between ball and foot
- *With hips now facing forward*Pull band laterally for 8 reps each side

Exercise Ball Pall-off Series (Forward / Lateral)

- Start with exercise ball under your shin 
- You must engage entire body / focus on hips and posture
- weight should be equally distributed between ball and foot
- Extend band outward and lock arms out come back to center and extend arm upward and lock out
-  8 reps each movement / both sides

Exercise Ball Pall-off Series (Palloff)

Exercise Ball Core Series

These are some of the movements I use to cool down after an intense workout:

Using static stretching poses - added movement! 

Most important factor in this workout is coming back to your breath! Really focus on your breathing. 7/11 breathing, 7 count inhale - 11 count exhale! - forces you to control you breath and bring you heart rate down!

Be as playful as you want with these movements, stretch where needed! As you guys will see in the video, I go off the cusp and try NEW things! LETS WORK!

Hold each movement - stretch for 30 - 45 seconds / as long as you need!

-Bend over with long spine and touch toes! 
-Be playful - walk hands around in circle - come up - slowly drop back down. Etc STRETCH!

Standing toe touch

- Find a wall 
- Hinge at the hip with hands attached to the wall + sit as deep into a squat as possible 
- should feel a stretching sensation in upper back + low back + hammys! 
- Be playful / walk hands to either side - shift hips from right to left!

Wall stretch (Hip Hinges + Arm stretch)

Sit in a depth squat (as I’m doing right now uploading to the app) and be playful - rock back and fourth - straighten legs - lift arms + rotate torso! Etc. explore your body!

Depth squat (Playful)

- in a lateral lunge / rock back and fourth 
- allow arms to pull you deeper into stretch 
- bend both knees in sumo deadlift position 
- be playful and explore some of your aches + pains

Lateral lunge (Playful)

- in a forward lunge position (knee down) sit into your hips + be playful - wrap arm in between legs / inside elbow to inside foot etc 

- rock back into a runner stretch / should fee a great stretch In your hamstring! Keep tall posture / tall chest / reach for toes!

Perform 1 minute each side💪🏽

Forward lunge + Hamstring runner stretch

- from kneeling position / arms extended over your head 
- walk hands around in circular motion 
- be playful / change postures / push hips in - change positions - LETS GO!

Half tortoise

- from sit up position / hike your legs over your head 
- dangle feet and be playful / walk in circles / come in and out of stretch!

Hips up and back

*Hold each position for 30 seconds*


- leg straight up and down 
- leg outwards to the side (groin) 
- leg across body

Band flexibility series

Dynamic Cool Down

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Let’s get this money !!!

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