Name: Playbook - AJ Hotchkins - Full Body Workout (Functional)
Uploaded: 2023-08-11T16:43:53.041Z
Duration: 70 min
Description: Full Body Workout (Functional)

Todays workout: 

Mobility / dynamic warmup 

Full body dynamic movement based training / emphasis on rotational power & muscular endurance / cardiovascular endurance. Great for all functional athletes / regular athletic people! Let’s get strong!

Make sure you guys are reading description of each and every circuit & exercise for sets & rep information. Also stay in tune for alternative to movement / directions for movements ETC! 

Let’s get this money! Everyday strength for athletes and regular athletic people!

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

Awesome for all athletes who utilize trunk rotation:
Judo
Baseball
MMA 
Boxing 
Golf
Football 
& many more / also great for functional day to day people looking to move more efficiently!

3 rounds / move from movement to the next movement at a fast pace / 1 minute rest between rounds

- Facing away from skierg machine 
- Pull from a triple extended position & finish in crunched position with core engaged and handles all the way to ground 
- Preform 15 reps EACH side for 30 total reps!

Skierg (Lateral Pull)

- Preform jump rope / if you don’t have a rope pretend you have one 
- Between each rep pivot and switch your hips / rotate hips as far as you feel comfortable and repeat for a total of 100 reps

Jump Rope (Pivot)

- With tall strong posture / Medicine ball should travel in a circular motion slamming the ball while (foot sweeping / Judo) and punching the ball through the ground
- Try this movement first / if you cannot get it preform single leg medicine ball lateral slams / balancing on single foot throughout the duration of movement
- 10 reps each side / 20 reps total

Medicine Ball (Judo Slams)

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift KB off the ground allowing it to swing between your legs
- Drive your hips forward propelling KB forward and up
- Stopping just in front of the shoulders / Rotating kettlebell 90 degrees using core + hips 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep / 8 reps each side / 16 reps total

Kettlebell swing

A1: Rotational Power Endurance:

- Keeping sandbag tight to chest and upright posture 
- Move into a DEEP lateral lunge and maintain depth through the entirety of the set.
- Do not pop up while transitioning and be STRONG through the whole movement
- 4 reps each side / 8 reps total

(Use a heavy medicine ball / OR a plate / barbell if you cannot find a sandbag!

B1: Sandbag Lateral Lunge

- Using a 12 inch box (approximately)
- Put one foot on box and use it to jump laterally gaining as much height as possible while rotating medicine ball to opposite hip 
- If you cannot complete this movement / use youre body weight and hands as medicine ball practice creating force off the ground / box and exploding into the air 
- 12 Reps total

B2: Lateral Jumps + Med Ball Circles

- 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 Medicine Ball Rotational Pulls

- From a bent knee / Feet shoulder width apart position

- Start with medicine ball in a chest pass position 

- Jump and rotate 90 degrees and simultaneously press med ball above head + slam medicine ball down directly in front of you. Land + stabilize! 

- 8 Slams each direction / 2 circles each direction for a total of 16 slams

B4: 1/4 Medicine Ball Rotational Slams

- From a squatted position 
- Grab the sled and walk backward pulling the sled and swiveling your hips / pushing through your abductors
- Bent knees / big chest / pushing off the balls of your feet!
- 50 Yards total

C1: Sled Pull + Hip Pivot

- From a athletic position preform a lateral banded pull / Foot sweep opposite foot through swiftly as if you were doing a foot sweep!

- If you cannot / don’t know how to hit a foot sweep let’s balance on a single leg and pull the band slowly and controlled! 

- 10 reps each side 20 reps total!

C2: Banded Rotational (Judo) Palloffs

This can also be completed with a ab roller for less weight!

Coaching points: hips are in (don’t allow your hips to break) roll bar out as far as possible - arms straight - core tight - head through.

Alternate sides - right / left / middle etc 

4 rollouts each direction - 12 total.

C3: Alt Barbell rollouts

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)

FULL BODY C.A.R.S

Full Body Workout (Functional)

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

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 (Functional)

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