Name: Playbook - AJ Hotchkins - Full body Workout (Strength)
Uploaded: 2023-08-11T16:43:53.011Z
Duration: 45 min
Description: 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** 🤘🏾🤘🏾

DeAngelo Jones

Kyle

Damon

Calvin

Ferrious

Jake

had to make use of bands because didn’t have enough equipment

Brady

Willis Hall

viggo

Second workout I’ve done. Liked how I didn’t need a lot of weight. The time under tension was better than lifting all those heavy weights.

Santi

ATFamily12

Loved the first workout , it’s hitting areas I haven’t hit silence college.  I’m excited for the next workout to help me get back to my full athletic form .

Phillip

Iso 30 second hold on the squats was OD! I loaded up on the 5 sets of four squats. I switched up the farmers care to load a mini 25lb Olympic bar and load 1 side with 55lbs and do the farmers carry.. bruh my core is on fire🔥

Shay

Dante

It was good, knowing my self I added some supersets to get a better sweat

Wulfman

Bizz

Very good but also challenging being 300 plus. The pull ups are killer!

Joseph

This is super lit man I'm pretty sure you saved my career forever grateful Brody 🦍🤝🏿🙏🏾

Brandon Allen

Andrew

Full body athletic performance workout! 

Weight should be moved fast and efficient with GREAT technique. 

Challenge yourself but never sacrifice technique for weight / load! 

Let’s go!

Dynamic warmup designed to be completed prior to any form of athletic training!

- Increase your body temperature and break a sweat 

- Warm nervous system / muscles up prior to lifting / performing athletic movements

- Warming your brain to body / proprioception / balance up as well! Let’s work💪🏽

- 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

Banded forward / backward March

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)

Skipping hip circles

- 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

- 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

Jog for 3-5 steps and complete a hamstring March. Leg goes high possible

springy + active warm up! 

Loosen up and bounce around!

Hamstring Marches

Jog for 3-5 steps and complete a hamstring sweep

Dorsiflex the toe / straighten the leg + reach and sweep through / feel stretch sensation in hamstring. 

springy + active warm up! 

Loosen up and bounce around!

Hamstring sweeps

Jog for 3-5 steps and complete a lunge + reach 

Lunge with knee slightly above the ground / reach back as far as you can and open shoulder + your trunk / springy + active warm up! 

Loosen up and bounce around!

Lunge + reach

Jog for 3-5 steps and lunge + open.

Lunge while keeping your back leg straight and bring your inside elbow to the ground, reach up and open your trunk (mobility) / springy + active warm up! 

Loosen up and bounce around!

Lunge + open

Shuffle sideways for 3-5 steps and complete a lateral lunge

Tall posture - Big chest lunge each direction and push into a lateral shuffle / springy + active warm up! 

Loosen up and bounce around!

Lateral lunge

Dynamic Warmup

Control down - engage core 

3 seconds down, EXPLODE up. 

Use 70% of your max effort squat!

Eccentric depth squat

TRX flys:

Control to speed / explode

Control your body on the way down + explode into the row position!

TRX Rows

Walk out until there is tension in the band

Assume an athletic bent knee position / put your hands near your chest area and Push band horizontally - contract core and don’t allow the band to break your posture!

Pallof press

Knees bend slightly below 90 degrees but not at the bottom of your squat - glutes + core should be activated / on fire / hold an isometric squat!

Isometric squat holds

Use momentum of pull up to lift your hands off the bar at the top of the rep!

Explosive pull ups

Use exercise ball for stability / core strength.

Hips should be up off the ground in a bridged position! 

4 leg curls / 4 glute bridges / 4 lift hips

Ball leg curl complex

Using a KB 

Walk forwards 20 yards 

Walk backwards 20 yards

Do not allow KB offset to break your posture! Core strength!!!!

Offset farmer carry

These are some of the movements I use to cool down after an intense workout:

Using static stretching poses - added movement! 

Most important factor in this workout is coming back to your breath! Really focus on your breathing. 7/11 breathing, 7 count inhale - 11 count exhale! - forces you to control you breath and bring you heart rate down!

Be as playful as you want with these movements, stretch where needed! As you guys will see in the video, I go off the cusp and try NEW things! LETS WORK!

Hold each movement - stretch for 30 - 45 seconds / as long as you need!

-Bend over with long spine and touch toes! 
-Be playful - walk hands around in circle - come up - slowly drop back down. Etc STRETCH!

Standing toe touch

- Find a wall 
- Hinge at the hip with hands attached to the wall + sit as deep into a squat as possible 
- should feel a stretching sensation in upper back + low back + hammys! 
- Be playful / walk hands to either side - shift hips from right to left!

Wall stretch (Hip Hinges + Arm stretch)

Sit in a depth squat (as I’m doing right now uploading to the app) and be playful - rock back and fourth - straighten legs - lift arms + rotate torso! Etc. explore your body!

Depth squat (Playful)

- in a lateral lunge / rock back and fourth 
- allow arms to pull you deeper into stretch 
- bend both knees in sumo deadlift position 
- be playful and explore some of your aches + pains

Lateral lunge (Playful)

- in a forward lunge position (knee down) sit into your hips + be playful - wrap arm in between legs / inside elbow to inside foot etc 

- rock back into a runner stretch / should fee a great stretch In your hamstring! Keep tall posture / tall chest / reach for toes!

Perform 1 minute each side💪🏽

Forward lunge + Hamstring runner stretch

- from kneeling position / arms extended over your head 
- walk hands around in circular motion 
- be playful / change postures / push hips in - change positions - LETS GO!

Half tortoise

- from sit up position / hike your legs over your head 
- dangle feet and be playful / walk in circles / come in and out of stretch!

Hips up and back

*Hold each position for 30 seconds*


- leg straight up and down 
- leg outwards to the side (groin) 
- leg across body

Band flexibility series

Dynamic Cool Down

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)

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

Not only was the workout fire so was the playlist

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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