Name: Playbook - AJ Hotchkins - Full Body Workout (Strength)
Uploaded: 2023-08-11T16:43:52.947Z
Duration: 70 min
Description: Full Body Workout (Strength)

Today we have a full body pull day - Emphasis on working our core stability muscles / hamstrings / Hip flexors!

Working your posterior chain + your small stabilizers are major keys when performing athletic movements + becoming an explosive athlete! 

As always let’s work our dynamic warmup and cool down to maximize our energy + our time in the weight room💪🏽📈

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

Hip mobility + Activation warmup! Great warmup routine prior to doing explosive compound movements such as - power cleans / snatches / squats etc 

We will complete 3 rounds with a “fair” amount of rest time between exercises - catch your breath + go again! The goal is to warm your body up + break a sweat for your lift! 

I’d also encourage you all to hit our active dynamic warmup before getting into these movements - these are great for activation BUT I’d still recommend hitting out warmup💪🏽

Perform a bend - reach feet back to ground (or as far as possible) + Rock back into a pretzel position.

- Perform 4 reps each side

Bend + Pretzel

Perform a bend - reach feet back to ground (or as far as possible) + Rock back into a pretzel position + add hip thrust at the end💪🏽

- Perform 4 reps each side

Bend + Pretzel (Thrust)

Perform a bend - reach feet back to ground (or as far as possible) + Rock back into standing position and perform a med ball slam! Should get triple extension + engage toes at the top & slam med ball down💪🏽

Bend + Sit-up (Med Ball Slam)

Start with med ball at the opposite hip of which you’re standing 

Push off down foot (engaging hips) and simultaneously throw ball at the wall from hip with great core rotation! 

25 seconds total :

Lateral Step Up + Med Ball Throw

Dynamic Hip Activation Series

- From a hanging position 
- Control the bar down to knee level 
- Perform a high pull / as you would a clean without snapping under it!

A1: Barbell High Pull

👉🏽Alternate hands after 4 reps / 8 reps total.
👉🏽 Maintaining your bodies alignment, pull up to each side of the bar
👉🏽 Control body on the way down

These are difficult if you are not able to do these / perform neutral grip pullups

A2: Commando Pull Ups

- Starting in a staggered stance 
- Hinge at the hip +  KBs swing back 
- Pop your hips + swing kettlebell upwards
- Switch feet (repeat)

B1: Kettlebell Skiers

While maintaining triple extended posture with your hips elevated (driving pelvis to the ceiling) 
- 8 Ball leg curls
- 8 Hip thrust
- 8 Glute bridges

B2: Ball Leg Curl Complex

Medicine ball slam combined with plyometric jump + stick series!

Great for full body explosion 👉🏽 Both vertical and linear leaping ability and landing mechanics / Balance

- 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. 
- Practice proper squaring mechanics when picking the medicine ball back up.

Medicine Ball Slam

- 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. 
- Practice proper squaring mechanics when picking the medicine ball back up.
- After picking medicine ball up / perform a vertical jump + a proper landing!

Medicine Ball Slam + Vertical 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. 
- Practice proper squaring mechanics when picking the medicine ball back up.
- After picking medicine ball up / perform a vertical jump + a proper landing
- Explode as fast as possible into a broad jump / Land stick + stand up!

Medicine Ball Slam + Vertical + Broad

Medicine Ball Slam + Jump Series:

- Begin with kettlebell in hand and feet hip width apart
- Lower kettlebell down while straightening your leg behind you
- Finish with a knee drive!

Perform 8 each side

B4: Kettlebell single leg RDL

Keep your core engaged throughout the duration of the exercise!

Your feet should hover inches about the ground / upper body as well. 

Explode into a knee drive + upper body comes off the ground into a knee touch.

Slow and controlled on the way down!

C1: Sprinter Sit Up

With feet lying flat on the exercise ball with core engaged 

Perform a pike:

Contract core with keeping legs straight! Strong shoulders / Think of performing a reverse V - Up!

C2: Exercise Ball Pikes

- SUPINATED grip pull yourself into a 90 degree elbow angle
- Perform slow and controlled leg raises for a total of 8

C3: ISO Pull Up Hold + Leg Raise

Full Body Workout (Strength)

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)

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 (Strength)

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