Name: Playbook - AJ Hotchkins - Full Body Workout (Functional)
Uploaded: 2023-08-11T16:43:53.737Z
Duration: 90 min
Description: Full Body Workout (Functional)

WHAT PROGRAM DO YOU WANT TO SEE NEXT?!?!

For now enjoy this full body functional training block from Monday afternoon! 

Make sure you are reading the description for coaching points! LFG!

Partner warmup

👉🏽Playful - Challenge your creativity 
👉🏽Competitive - Make your warmup less dry / what better way to warm your body & mind then a fun competitive drill
👉🏽Balance Stability Strength - All of these drills require all of the following!

- From standing athletic stance 
- Goal is to not allow partner to move you / keep feet grounded and don’t lose balance!
- Partner can push pull / etc without losing his or her balance 
- Take turns for 1 minute

Partner Pushes

- From squatted position 
- Goal is to not allow partner to move you / keep feet grounded and don’t lose balance!
- Partner can push pull / etc without losing his or her balance 
- Take turns for 1 minute

Squatted Partner Pushes

- Have a partner hold your your feet 
- Have partner rock you back and fourth 
- Do not allow your elbows to separate from your knees

Partner Cradle Core Holds

- Have a partner stand behind you and throw Tennis balls / lacross ball and react and attack the ball

Partner Tennis Ball Reactive Drill

Partner Warmup:

- In a kickstand position / preform a eccentric squat (3 second down)
- Use momentum created from lower body to clean the DBS into a front rack position 
- Preform a push press immediately / should be snappy and fast 
- 3 each leg / side

A1: Kickstand Squat Clean Press

- Preform a sprawl into a max effort sled push / push sled for one step / reset 
- Alternating feet / 25 yards total

Sprawl Sled Push

- Load sand bag into a front racked position
- Squeezing sandbag and keeping upright tall posture
- Pop your hips + Rotate body and simulate throwing the bag over your shoulder 
- Perform 8 total reps

Sandbag Thrusters

Hip elevated DB press:

With hips elevated and glutes / hamstrings  / core engaged 

Single arm DB press / control down + drive up

B1: Hip Elevated Floor DB Press

25 Yard max effort sled push
Focus: Leg drive / big hips

Max Effort Sled Push

- 40 yards total 
- 20 yards forward / 20 yards backwards 
- Strong core / great posture / try your best to not allow sandbag to alter your stride

Sandbag Carry

- Barbell stays in front of your face / sit up and bring knee into a sprinter like position 
- Alternating knees / BIG knee drive / strong posture / strong hip flexors

Barbell Sprinter Sit Up

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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