Name: Playbook - AJ Hotchkins - Full Body Workout (Functional)
Uploaded: 2023-08-11T18:12:27.905Z
Duration: 70 min
Description: Full Body Workout (Functional)

Owen

Gabrio Lima

Full body functional strength workout. 

Today we will start with our dynamic combat sports warmup! 

We will move to our functional compound lifts supersets with functional strength exercises!

Each compound lift will be paired with a functional strength / plyometric movement so move from your compound lift to the next movement - you should feel a cardio push as well! Control your breathing between rounds (2:00 rest) between each set!

Movement based warmup designed to warm your bodies core temperature, Prepare your muscles to move loads of weight,  and your brain to body to be able to connect increase your bodies ability to endure different movement patterns.

- In a deep squat
- feet pointed slightly outwards (sit lower)
- with a tall chest / both hands planted into the ground
- reach each arm up (alternating) as high as you can while rotating your trunk (as much as possible) 

Perform 10 each side

Depth squat openers

Lying face down:

Hands extend outwards (in a straight position) 

Touch your heel to your opposite hand / should feel a stretch in your shoulders - chest and hips! 

Super set with overhead squats

Scorpions

- Start on your hands and feet with your legs bent at 90 degrees
- With short range of motion crawl forward on your hands and feet
- Keep a neutral spine
- Forwards + Backwards maintaining the same body posture

Bear crawl

- Start on your hands and feet with your legs bent at 90 degrees
- With short range of motion crawl forward on your hands and feet
- Keep a neutral spine
- Maintain body posture + Move down a line / no compensation

- lift knee with proper running mechanics (toe dorsiflexed) and step over the hurdle on leg at a time.

- open your hip and step over hurdle moving backwards / back leg follows!

- 10 reps forward and backwards each side

Hurdle step over (forwards + backwards)

Facing one direction:

- maintaining proper running mechanics / lift leg over hurdles (toe dorsiflexed) bug knee drive / back leg follows!

-20 Reps each side

Hurdle lateral walks (barbell)

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

Hurdle lateral step over / under

- Perform a lateral lunge under the bar well (adj to your height / should not bend at the back rather sit in your hips)

- Keep y’all strong posture + a big chest / sit in hips as low as possible

Barbell Lateral Lung (Under)

- In athletic bent knee position 
- Lock arms out with tension in the band + step replace for 3 total step / perform a band pull and control band on way back after 3 steps!
- Walk back slow and controlled (body control) should feel slight burn in hips! 
- 3 walk outs each side!

Banded March + Band Pull

- 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

Banded Lateral March

- With band wrapped slightly above your knee 

- Feet should be slightly wider than shoulder width apart 

- Take a 6 Inch forward step and (pivot) rotate hips and take 12 inch lateral step with back foot

- Keep tension in the band throughout the duration of the workout. 

20 meters each direction

Banded Monster Walk

- Be patient / gain a rhythm / Work range of motion 
- 8 each side

Bar Toe Touches

From hanging position touch your toes to the bar (90 degrees / variation) control on the way down and explode into the next rep!

Bar toe touches

- From a hanging position, raise yourself a few inches without using your arms
- Hold at the top of the movement then slowly return to starting

Scapula pull-ups

Strengthening Dynamic Warmup:

- Holding two kettlebells (Light) drop underneath the bar keeping the kettlebells upright 
- Preform 6 eccentric Zercher squats maintaining tall posture and reach maximum depth in squat (pause for 1 seconds and drive up)

A1: Zercher KB Posture Squats

- Exactly what the exercise is called: Roundoff into a knee tuck into a toe touch!

- If you cannot Roundoff (TRY) and do a knee tuck into a toe touch / reset and try again for a total of 4 reps

A2: Roundoff / Knee Tuck / Toe Touch

- 6 rope pull-ups / you can use a rope, gi, or a towel 
- Once you’ve completed the 6 pull-ups / Raise your legs and hold for a :10 second eccentric count into bottom position!

A3: Rope / Towel / Gi Pull-ups (ISO)

- With hands in a neutral position squeezing the medicine ball 
- Perform a push-up into a medicine ball tuck for a total of 10 reps
- If you can’t perform the tuck just do a close grip push-up using the medicine ball

A4: Medicine Ball Push-up Tucks

- From a resting position / using 75% of your max effort deadlift 
- Pull up from the ground getting triple extension all the way onto toes and shrug at the top for a total of 6 reps

B1: Trap Bar Dead Pulls

- Perform 5 maximum effort granny tosses upward
- Perform 5 Maximum effort push passes upward
- Perform 5 maximum effort downward slams

B2: Medicine Ball Granny Press Slams

- Perform :20 seconds of rear naked medicine ball squeezes each side 
- Actively squeeze a medicine ball between your legs for the entire :40 seconds!

B3: Medicine Ball Isometric Squeeze

Footwork drills using ladder for brain to body work / Warm your feet body and mind up using this light ladder circuit:

- If you’re new to ladder drills take your time and ease into each movement / gain a rhythm and speed up as you go💪🏽

- If you are a veteran at the ladder, gain your rhythm and go at your own pace - be purposeful / if you’re warming up you do not need to go lightning fast / if you are “working out” challenge yourself and go as fast as possible while maintaining great footwork - the choice is yours💪🏽

Single leg through / High Knees through. 

Punch feet into the ground aggressively / quick as possible:

High knees (single Leg)

2 feet in each box, punching the ground with balls of your feet, quick as possible!

High knees (double leg)

Push laterally though the ladder. Fast twitch, fast response!

Lateral Single Leg High Knees

Fast response, low center of gravity, athletic body position!

Icky shuffle

Fast response, low center of gravity, athletic body position!

Push yourself backwards while maintaining your athletic position + balance

Backwards icky shuffle

Start by straddling the ladder + put one foot in the box - next foot goes in the box - first foot comes out - second foot comes out. 

Develop a rhythm + maintain low center of gravity!

Alternating 1 foot in 1 foot out:

Start by straddling the ladder + put one foot in the box - next foot goes in the box - first foot comes out - second foot comes out. 

Maintain great body posture, striking the ground moving backwards!

Backwards - alternating 1 foot out!

Start on the outside of the ladder, put one foot in, take the same foot out! 

Start slow and develop a rhythm!

1 foot in 1 foot out

Start on outside of the ladder, put one foot in, take one foot out. 

Start slow + develop a rhythm!

Backward 1 foot in 1 foot out:

Starting with your lead foot up, put one foot in box followed by second foot. Take the 1st foot out of the box + 2nd foot out of the box allwilst moving laterally!

Lateral one foot in one foot out:

Swivel hips, only front foot goes into the box!

Hip swivels (1 foot in 1 foot out)

Swivel hips, only back foot goes into the box!

Hip swivels (back foot in)

C1: Ladder + Footwork Drills

Here is my foam rolling routine: 

Foam rolling is great deep tissue muscle work! 

Will help relieve muscle tightness / soreness and increase range of motion! 

No you cannot do enough of this! Take your time and find areas that are tight / spend more time there! I recommend this both before and after a workout - also great to do at home at anytime!

Let’s get it!

Foam roll both your upper and lower back, slow controlled motion (notice where your stiffness is and spend more time on that area) this should be slightly uncomfortable!

Upper / lower back

Foam roll your lats (upper left/right side of your back), slow controlled motion (notice where your stiffness is and spend more time on that area) this should be slightly uncomfortable!

Foam roll (Lats)

Foam roll both your glutes by crossing one leg of the other, lean to either side and get creative! Slow controlled motion (notice where your stiffness is and spend more time on that area) this should be slightly uncomfortable!

Foam roll: glutes

Foam roll both your hamstrings (for more intensity cross one leg over the other and rollout one at a time) slow controlled motion (notice where your stiffness is and spend more time on that area) this should be slightly uncomfortable!

Foam roll: hamstrings

Foam roll both your calves (for more intensity cross one leg over the other and rollout one at a time) slow controlled motion (notice where your stiffness is and spend more time on that area) this should be slightly uncomfortable!

Also: you can turn (as you would with your IT band) and roll the side of your calves out (this is painful)

Also: you can roll your shins out on top of roller. This is also very painful (tread lightly)

Foam roll: calves

Foam roll both your quads (for more intensity cross one leg over the other and rollout one at a time) slow controlled motion (notice where your stiffness is and spend more time on that area) this should be slightly uncomfortable!

Foam roll: quads

Foam roll both your inside leg slow controlled motion (notice where your stiffness is and spend more time on that area) this should be slightly uncomfortable!

This is a mf…… be careful LOL.

Foam roll: inside leg

Foam roll routine:

Full Body Workout (Functional)

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Love the diversity of the exercises. 
70 min won't do it, was on for almost 3 hours 🫣😅🦾🦿🔥😁

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Goshhdayummm whoaaa. Them post workout endorphins hittin right. 🔥 fire workout coach

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It was good work. I had to modify some of the exercises due to the equipment I didn’t have.

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

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