Name: Playbook - AJ Hotchkins - Full Body Workout (Strength)
Uploaded: 2023-08-11T16:43:52.684Z
Duration: 75 min
Description: 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)

Todays workout: 

Mobility / dynamic warmup 

Full body isometric strength & stability training! 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!

- 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

In seated position with hands posted behind back 

Remain (tall posture) in upright position / think big chest

Rotate knees side to side in each direction / for more of a stretch add a thrust at the end of each movement!

Perform 10 on both sides

Seated hip wipers

- with band tied directly above knees 
- perform a banded lateral match with a slight knee bend 
- step + replace / 6 inch steps (each) 
- complete 20 yards down and back

Banded lateral march

- with band tied directly above knees 
- perform a banded lateral match with a slight knee bend 
- step + replace / 6 inch steps (each) 
- keep tension in the band throughout the duration of the exercise 
- complete 20 yards down and back

Banded forward / backward March

- From a plank position / ass down / core tight

- with one foot up (as high as possible) perform a switch jump. 

- perform 10 each side (hip flexors should burn) you should start to loosen up / get your fast twitch muscles going!

Plank ski jumps

Perform a skips:

Practice rhythm Sprinting mechanics:

Toe stays dorsiflexed

Drive foot into ground (max force)

light and bouncy! 

20 yards X 2

A skips

- 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

Skipping Hip circles

Skipping hip circles

- Using just your ankle joint / try not to bend at the knee very much 
- perform POGOS (90% effort)
- using just your ankle joint get max explosion vertically + explosion horizontally and explode for 15 yards! 

You should be WARM and ready to go!

Pogos

Lower body dynamic warmup

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 IT BANDS slow controlled motion (notice where your stiffness is and spend more time on that area) this should be slightly uncomfortable!

For less intensity place (non working leg) on the ground to control amount of pressure you’re putting on your IT BAND.

Foam roll: IT bands

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:

- Using the rack as a barrier / Find your sticking point OR where you are in a 90 degree angle (approximately)
- Engage entire body and preform a BIG max effort pull for :10 seconds

A1: Deadlift ISO

- Hold a hand stand against the wall / try to get your back as close to wall as possible 
- Bend at the elbows and tighten core controlling down 
- Come down a couple of inches and back up
- Complete 10 total reps 

Alternatives: 
- Walk feet up onto the wall (opposite way) and get chest as close to wall as possible / find a comfortable (enough) angle and preform body weight shoulder press

A2: Handstand push ups (modified)

- Have a partner hold your your feet 
- Have partner rock you back and fourth 
- Do not allow your elbows to separate from your knees

A3: Partner Cradle Core Holds

Hinging at the hip perform a landmine bent over row.

Should be in a athletic position / control bar down and explode up! 

Explosive controlled reps with moderate weight (60% of bench)

B1: Landmine bent over row

Animal flow + sled pulls for strength in all ranges of motion!

(Select one movement for each super set - 4 total sets / should use each movement once)!

- With band around waist preform a weighted bear crawl 
- Slow and controlled / flat back / low butt / bending at the knees and moving as if there is a glass of whine on your back! 
- 20 yards total

Weighted Bear Crawl

- Tie band around waist 
- Sliders underneath feet (OR) paper anything you can slide on
- Holding plank position drag yourself forward for 20 total yards 
- Shoulders / hip flexors should be on fire! Let’s go!
- 20 total yards

Alligator Sled Pull

- Band tied around your hips 
- Hips should stay elevated while pushing hard off of far leg 
- Hips should be on FIRE! FINISH!!!!
- 10 yards each direction / 20 yards total

Weighted Crab Walk

- Tie band around waist 
- With y’all posture preform a shot walk AKA duck walk for a total of 20 yards

Weighted Shot (DUCK) Walk

B2: Animal Sled Pulls:

- Holding a single kettlebell overhead perform a slow controlled march laterally 
- Strong tall posture + stable shoulder 
- Practice big knee drive + push off backside foot and step replace.
- 10 Meters each direction / 20 meters total

B3: Kettlebell OH OS Lateral Marches

DB cardio / Muscular endurance finisher:
5 rounds - 
:30 on / :10 Seconds off 
1 Minute rest between rounds

- Perform a ski swing 
- Perform a straight leg shoulder press

Dumbbell swing + Press

- With dumbbells off and to the side perform a DB jump consecutively for :30 seconds

Dumbbell jump

- Perform a dumbbell push-up 
- Perform a dumbbell row
- Keep feet wide for balance

Dumbbell Pushup + Row

C1: DUMBBELL 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)

FULL BODY C.A.R.S

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