Name: Playbook - AJ Hotchkins - Full Body Workout (Endurance)
Uploaded: 2023-08-11T16:43:53.921Z
Duration: 45 min
Description: Full Body Workout (Endurance)

Combat sport strength and conditioning training: 

- Read description of each and every workout for simple variations if you don’t have equipment OR ability to preform different movements! 

- Before and after pictures always welcome! This workout is apart of our combat training series part. 2 (part number one has already been released to check it out)!

- Combat series phase number #2 coming soon! Enjoy!

Movement based warmup - Full body warmup - Coordination / Balance / Mobility / Plyometric!

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)

Hurdle lateral step over / under

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.

Perform 8 each direction

Depth Squat Openers

- In a bear crawl position / Flat back / Bent knees 
- Setup cones 1/5 and have a partner call out a number 
- Sprint over to the cone and come back to center / :30 total

Crawl Cone Drill

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)

Bound (skip) forward / as if you are hopping over hurdles 
Choose one leg to lead and one leg to follow (alternate on way back)

Bounding Skips

Bound (skip) lateral / as if you are hopping over hurdles 
Choose one leg to lead and one leg to follow (alternate on way back)

Bounding Skip (lateral)

Bound (skip) backward / as if you are hopping over hurdles 
Choose one leg to lead and one leg to follow (alternate on way back)

Bounding Skips (Backward)

Preform lateral bounds with a crossover step / Quick response / :10 seconds

Lateral Bounds (Quick Response)

PERFORMANCE Warmup:

- Set your rack approximately at a 90 degree squat angle
- Unrack weight in a front squat bar position / with strong posture lower the bar to the rack and allow it to rest
- Body should be tight / engaged / explode up and drive the bar into triple extended position immediately stepping onto box and driving opposite knee into a sprint like position / triple extended 
- Lower bar back down to bar / allow it to rest for a pause and (repeat) 
- 2 reps each leg / 4 reps total

A1: Rack Front Squat Split Lunge + Step Up

- With trap bar (lighter amount of weight) preform 3 split jumps / lower bar to ground and immediately respond onto a high box for a box jump
- Do this from Split / Even / (Opp) split stance for 3 total box jumps and 9 total trap bar jumps

A2: Trap Bar Split + Box Jumps

- From a kneeling position / toe engaged 
- Push medicine ball into a chest pass 
- follow medicine ball into a 10 yard sprint
- 4 total reps / 2 each leg

A3: Kneeling Medicine Ball Sprint

- Maximum effort sled push + reset
- Bend knees + arms & load hips drive through the sled and finish by locking the the sled all the way out!
- Start with staggered feet / Load and explode
- 6 reps each leg / 12 reps total

A4: Alternating Sled Push

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💪🏽📈

- 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:

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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