Name: Playbook - AJ Hotchkins - Full Body Workout (Endurance)
Uploaded: 2023-08-11T16:43:53.116Z
Duration: 35 min
Description: Full Body Workout (Endurance)

Todays workout we are going to turn up the volume and the intensity! 

All you are going to need for todays workout is a bike, jump rope, medicine ball, and a kettlebell!

We have 5 total rounds - with 2 minutes rest between each and every round! Finish each round as fast as possible! Let’s get it💪🏽📈

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

- Race to .50 miles as fast as possible
- Move to jump rope as soon as you’re done

Assault bike

- Jump rope with the rope passing under your feet once each jump
 
ROUND 1: Normal two foot jump rope
ROUND 2: Split jumps 
ROUND 3: Ski jumps
ROUND 4: FRONT + BACK JUMPS
ROUND 5: ALTERNATING FEET

Jump rope

- Starting from a deadlift position / arms should hang to grab the KB
- Get max extension and jump as high as possible for a total of 10 reps

Kettlebell Deadlift Jump

- Start with medicine ball in both hands against chest (neutral position)
- Raise medicine ball up + get triple extended
- Use power from hips + core to slam the medicine ball into the ground / end in a bent knee squat position.

Medicine Ball Slam

- Starting from a suitcase squat position / arms should hang to grab the KB
- Get max extension and jump as high as possible for a total of 10 reps (only perform one side)

Kettlebell Suitcase Jump

- Start with medicine ball in both hands against chest (neutral position)
- Raise medicine ball up + get triple extended
- Use power from hips + core to slam the medicine ball into the ground / end in a bent knee squat position. 
- Focus on rotating both your feet and your hips to slam the medicine ball off and to the side. 
- Draw as big of circle as possible with the medicine ball.
- Practice proper squaring mechanics when picking the medicine ball back up. 
- 10 Reps total

Med Ball Lateral Slams

Kettlebell suitcase Jump

- Start with medicine ball in both hands against chest (neutral position)
- Raise medicine ball up + get triple extended
- Use power from hips + core to slam the medicine ball into the ground / end in a bent knee squat position. 
- Draw a 180 degree circle with the medicine ball / half circle each direction
- Practice proper squaring mechanics when picking the medicine ball back up. 
- 10 total reps

Med Ball axe slams

👉🏽Perform broad jump + knee tucks for 25 yards (push sled high)
👉🏽 Perform broad jump + knee tucks for 25 yards (push sled low)

Broad Jump + Sled Push

Cardiovascular + Muscular endurance circuit:

Full Body Workout (Endurance)

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 Functional Workout

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 Workout (Endurance)

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