Name: Playbook - AJ Hotchkins - Full Body Functional (Functional)
Uploaded: 2023-08-11T16:43:53.749Z
Duration: 75 min
Description: Full Body Functional (Functional)

Todays workout: 

Upper body strength / power + speed / stability 

Lower body strength / power + speed / stability 

Full body functional strength - all movements should be supersetted without rest / move to next movement FAST! 

2 minutes rest in between each round!

Dynamic warmup designed to be completed prior to any form of athletic training!

- Increase your body temperature and break a sweat 

- Warm nervous system / muscles up prior to lifting / performing athletic movements

- Warming your brain to body / proprioception / balance up as well! Let’s work💪🏽

- with band tied directly above knees 
- perform a banded lateral match with a slight knee bend 
- step + replace / 6 inch steps (each) 
- complete 20 yards down and back

Banded lateral march

Banded forward / backward March

Gain a rhythm

Perform an a skip forward pushing ground back and away from you 

Coaching point:

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

A - Skip (Forward)

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!

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!

A Skips (Lateral)

Skipping hip circles

- 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

Skipping Hip circles

- Using just your ankle joint / try not to bend at the knee very much 
- perform POGOS (90% effort)
- using just your ankle joint get max explosion vertically + explosion horizontally and explode for 15 yards! 

You should be WARM and ready to go!

Pogos

Jog for 3-5 steps and complete a hamstring March. Leg goes high possible

springy + active warm up! 

Loosen up and bounce around!

Hamstring Marches

Jog for 3-5 steps and complete a hamstring sweep

Dorsiflex the toe / straighten the leg + reach and sweep through / feel stretch sensation in hamstring. 

springy + active warm up! 

Loosen up and bounce around!

Hamstring sweeps

Jog for 3-5 steps and complete a lunge + reach 

Lunge with knee slightly above the ground / reach back as far as you can and open shoulder + your trunk / springy + active warm up! 

Loosen up and bounce around!

Lunge + reach

Jog for 3-5 steps and lunge + open.

Lunge while keeping your back leg straight and bring your inside elbow to the ground, reach up and open your trunk (mobility) / springy + active warm up! 

Loosen up and bounce around!

Lunge + open

Shuffle sideways for 3-5 steps and complete a lateral lunge

Tall posture - Big chest lunge each direction and push into a lateral shuffle / springy + active warm up! 

Loosen up and bounce around!

Lateral lunge

Dynamic Warmup

- In a crouched position perform a bear crawl (4 strides)
- After 4 strides / steps of bear crawl perform a single leg kick through / rotate your hips + ass stays slightly above the ground. 
- Both forwards and backwards! (15 meters each)

Bear Crawl Kick Through

- In a crouched position perform a bear crawl (4 strides)
- After 4 strides / steps of bear crawl perform a single leg kick through / rotate your hips + ass stays slightly above the ground. 
- Both directions laterally! (15 meters each)

Bear Crawl (Lateral) Kick Through

In a depth squat - low as possible 

Keep a tall chest (similar to if you were getting ready to squat weight - drive up) 

Rotate each arm towards ceiling - maintain great posture - rotate from trunk.

15 reps each side

Depth squat arm rotations

- Perform a cartwheel
- Try to control your body and stay on a line 
- 25 yards each direction

Cartwheel

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

Animal Movement:

Using 60% of your max effort bench press 
- Lying on ground / narrow grip / or football bar 
- Press hips into a thrusting position 
- Control both the bar and your hips to the ground for :03 seconds and explode up!
- 8 reps total

A1: Floor Hip + Chest Press (Football Bar)

- With a split stance / chest pass medicine ball into the wall
- Use your hips and lower body / Stabilize through the feet 
- 15 reps each side

Split Stance MEDBALL Chest Pass

- Using exercise ball / or bench for stability 
- Get into a push up position and control down for :03 seconds and drive back upward

Banded Exercise Ball Push Up

Load a sand bag / OR use a medicine ball (heavy as possible)
- From kneeling position stand up / once your second foot hits the ground toss sand bag over shoulder
- 2 each side / alternating get up legs!

B1: SandBag Stand Up + Toss

- Push sled and accelerate for 5 hard yards /detach from the sled and sprint max effort for 10 yards
- 1 each side

Sled Push + Sprint

Balancing on a single leg - Try not to allow your foot to move / DO your BEST 

Slam Medicine ball into floor with max effort and into the wall with max effort! 

10 each leg / each movement

Single Leg MEDBALL Floor + Wall Slam

Shopping Cart:

👉🏽In a low athletic position - knees bent - Hinging at the hip
👉🏽Grab sled by handbars 
👉🏽Use Core to rotate and pull sled as far in each direction as your trunk will allow you
👉🏽Keep arms locked out as best as possible

Shopping Carts

👉🏽 Starting from a sathletic 1 foot forward stance 
👉🏽Gain triple extension your and throw the medicine ball into the ground
👉🏽Power should come from lower body + rotating your trunk
👉🏽Maintain your balance throughout the duration of workout! 
👉🏽5 each direction (foot)

Med Ball Slam (Alt)

In a bent knee position with feet both firmly in the ground / with hands on the trap bar:

Tight strong core - control barbell on rollout / don’t allow yourself to break at the hip - maintain strong posture - contract core and roll barbell back inward!

Trap Bar Rollout

- Starting with kettlebell directly above shoulder:

- Perform a sit-up while keeping your arm straight And shoulder engaged!

8 reps each arm

Kettlebell Sit Up

From a hanging position  - keep legs glued together and slowly and under control raise from side to side!

Hanging Lateral Leg Raises

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Hold Med Ball in hands + rotate slam med ball to your side - throw into the wall (repeat)

6 each direction

Russian Twist Throws

Core circuit: Movement Based

Full Body Functional (Functional)

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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Owen

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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