Name: Playbook - AJ Hotchkins - Full body Workout (Strength)
Uploaded: 2023-08-11T16:43:52.982Z
Duration: 70 min
Description: Full body Workout (Strength)

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

This was a killer workout. A different style of workout

Landon

It was fire. Felt mad strong and explosive.

Raul Deza, Jr

Plank saws ain’t no joke 💪🏽✊🏾

Calvin

Shay

Great workout! Could we get some more upper body cardio based workouts?

Asad

This full body workout will help improve explosiveness and athletic performance. 

I’d recommend this workout program to moderate level clients as well! If you have access to a weight room give it a shot!

Challenging leg + core exercises!

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:

Trap bar deadlift:

Feet planted on ground / drive through your heels - glutes - quads - engage core + explode up! 

There should be tension in the bar before upward movement! 

Control the bar back down and drive back up!

Use weight light enough to move bar fast + efficient! Generating power from the ground!

Trap bar deadlift (explosive)

On one knee use opposite arm to hold weight + shoulder press!

Offset reps: use obliques to remain tall posture, no breaks in the hips! Use shoulder to press weight upwards!

1/2 kneeling shoulder press

Using your core to stabilize, engage glute and lift opposite leg + opposite arm. 

Try not to shift at all. Your hips should stay down and you should not rock back snd fourth! 

LETS GO!

Alternating plank lifts:

Single leg RDLS!!!!

Challenge your balance + core!

Slight bend in knee, hinge at the hip / controlled movement down / engage your glute in rear leg and extend towards the back wall. 

DRIVE back up!

Single leg RDL’s

Use whatever weight is available and control your movement down + EXPLODE up and slight pause at the top!

If you aren’t able to complete pull ups, tie a band + put your knee inside of the band! 

Pull ups suck but are one of the best exercises on the planet! Let’s go.

Weighted pull - ups

Holding a plan position, slide your feet back in a controlled motion, use core to pull your feet back!

If you don’t have sliders you can use towels on a slippery surface!

Plank saws

At about 60% work striders! Nice and easy form running. 

If you have a curve treadmills accessible I’d recommend using it for lower impact! 

If not grass / turf will work fine!

150 meter striders

In athletic position: knees bent / ready to change direction / a$$ down. 

Perform lateral match: feet do not come together / short choppy 6 inch steps! Step + replace!

Banded lateral march

Bottom leg sits at a 90 degree angle:

Upper body relaxed / resting on side with shoulder parallel to the ground

Top leg works: Leg straight / Dorsi flex your toe / faces you / activate glute + raise leg with heel elevated towards ceiling!

Glute medius activation:

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

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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