Name: Playbook - AJ Hotchkins - Full Body Functional Workout
Uploaded: 2023-08-11T16:43:53.030Z
Duration: 60 min
Description: Full Body Functional Workout

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

- Begin with holding the barbell extended over chest 
- Lower bar to your chest until the triceps are completely on the floor
- Press the bar up fo full extension

Percentage (70% 75% 80% 82.5%)

Superset with towel / Gi pull-ups

A1: Barbell Floor Press

- Using a Gi / Or a Towel 
- Preform neutral grip pull-ups for 6X 
- If you have to pause and drop between sets do so

A2: Towel / Gi Pull-ups

- In your fight stance / use opposite arm as front leg to press the banded land mine 
- Use lower body and hips to generate power through the working arm for 15 reps of speed Landmine presses 
- Fast as possible while remaining technical / if you need use less weight so you can put more speed on the bar 
- 15 reps each / 30 reps total

B1: Landmine Single Arm Speed Press

- Using a curl bar / PVC pipe / or barbell with a band (heavy band) tied around rack
- Preform speed band pulls as fast as you can / from a athletic position bending at the waist and knee
- 30 pulls as fast as possible

B2: Banded Speed Pulls

- Tie a light band around your Landmine barbell
- From athletic position with grips over and under barbell / Landmine 
- Explode and rotate punching your opposite arm up and through finishing with a slight pause at the top of the Rep
- Preform 10 reps each side / emphasis is speed and hip rotation

B3: Landmine Speed Punch & Rotation

- Starting with a light kettlebell on your front side hip / Kettlebell should start on the same side as your front leg
- Generate rotational power from the hip and pull kettlebell through to the opposite side while switching hips 
- Preform 10 reps each side for 20 reps total / emphasis here should be generating power from the hip and speed

B4: Kettlebell Hip Pops & Switch

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!

C1: Barbell Core Rollouts

Cross legs / engage core / sit up / slow and controlled back down. 

Variation: 

Hold medicine ball in between legs / squeeze the ball / should feel a burn in your inner thigh.

C2: Punching Bag Sit Ups

- Lying face up with knees bent and feet flat on floor
- Hold med ball with your arms extended overhead
- Curl head and shoulders off the floor engaging core
- Use momentum created from sit up to throw ball into the wall / do not wait until you are all the way up to complete the throw.  
- Return to starting position under control

C3: Sit up + Medicine Ball Throw

- Load one side of your trap bar 
- Lift trap bar and walk 25 yards forward and backward maintaining tall upright posture & staying straight down whatever line you started on
- Do 1 rep forward and backward each side & finish your set

C4: Offset Trapbar Farmer Carry

Preform 10 hanging bar toe touches and I need sorely 10 alternating touches (total) after!

Hanging Toe Touches / Alternating

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

Full Body Functional Workout

Cyril

It was great! Question about alternate exercises for certain lifts, no sled to do the animals, just a tire and a rope. And no landmine attachment. (Currently deployed, limited options)

Full Body Workout (Strength)

Definitely going passed the 7 day free trial

Jaime

Zack

Bryan

First workout ever - I think I’m sold. Best combination of strength , explosiveness ,mobility

Andre

Aeirus

Jonatan

Workout was litty!!!! Back to beast mode in no Fu***** time

DeAngelo Jones

Not only was the workout fire so was the playlist

Andrew

Full body Workout (Strength)

This workout was dope!!! Didn’t kill me but burned a whole bunch of calories and definitely took work. Good sh** 🤘🏾🤘🏾

Kyle

Damon

Full Body Workout (Functional)

THEM PLANK WALKS WAS BEATING MY A**!! Hella fun Hella creative I’m rocking w anything Jay put together

Jacob

SHIT WAS HEAT AS PER USUAL. You need to slide down Miami so we can get a lift in my guy. I got you on the gym✊🏽

Full Body Functional Workout

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