Name: Playbook - AJ Hotchkins - Full Body Functional Workout:
Uploaded: 2023-08-11T16:43:53.649Z
Duration: 50 min
Description: Full Body Functional Workout:

Awesome pace with 30 seconds of rest in between each set, really good functional purposing.

Greg

- Full body functional workout 

Todays workout is a full body burner! Rest :45 - 1:00 between each set and 2 minutes between each round! 

Challenge yourself as you wish - either with weight of the repetitions OR challenge your muscular endurance and push yourself through the workout! 

Let’s continue to push - NEW PROGRAMMING COMING VERY SOON!

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

- Holding bar with your under - forearms + Stay tall strong posture 
- Tilt pelvis and sit down + maintain great posture / explode up right before hitting 90 degree knee angle!
- Quick and explosive reps with 70% of your squat max - we are looking for power!

A1: Zercher Squats

- Hold sand bag tight to your chest
- Push your hips back and down as you lower to parallel
- Explode/jump up from the bottom of the squat
- Land softly / load and explode into next rep!

A2: Weighted squat jumps

- Perform a shuffle (set up cones if you would like)
- Have a partner toss you a medicine ball 
- Catch the medicine ball / load to your hip and push medicine ball back to your partner!

A3: Partner Med Ball Shuffle + Toss

- Using a single arm & starting in a staggered stance 
- Load your hips / generate power and explode finishing with a big single arm push!
- perform 5 reps each arm

B1: Landmine Single Arm Push

- Starting in a high lunge / hinge at the hip & bend at the knee
- The foot nearest the landmine should be up
- Load and explode into a snatch while switching feet / Stick and hold snatch 
- Lower landmine and repeat 
- 10 Reps total

B2: Landmine Lunge Snatch

- Use a thick band and place arms inside band while holding medicine ball
- Perform medicine ball rotations 
- Pivot foot furthest away from rotational side 
- Med ball should reach up and over each shoulder
- 6 each directions / 12 total

B3: Banded Med Ball Rotation

- Start with a weighted sandbag on your back in push up position
- Bend your elbows to lower down until chest touches the floor
- Straighten arms to return to the starting position
- Enter a frog like position / by rocking your torso back over your toes!

C1: Weighted push ups (Frog)

- Perform 10 weighted back extension on glute ham machine!

C2: Back Extensions Glute Ham Machine

Full Body Functional Workout:

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

Full Body Workout (Functional)

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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Full Body Workout (Strength + Pull)

Great workout had to modify some exercises due to my limited equipment but bad ass workout 
Let’s get this money !!!

Full Body Functional Workout:

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