Name: Playbook - AJ Hotchkins - Functional Strength Training
Uploaded: 2023-08-11T16:43:53.615Z
Duration: 45 min
Description: Functional Strength Training

Functional strength and mobility training:

We will start todays work with some overhead mobility and strength training and move into our kettlebell positional mobility and core training! Becoming a stronger human in ALL body positions, todays work will be challenging! 

As always we will finish with some core specific work! Let’s work today yall! 💪🏽

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

Advanced overhead mobility routine!

Great for both your hips and your shoulder mobility! These exercises will make you more comfortable in an overhead barbell position - also improve your other Olympic lifts and overall athletic ability💪🏽

These are very challenging - I struggled doing the majority of these movements with the barbell myself - use a PVC pipe or a elastic band if you need!

Challenge yourself! Let’s get it y’all💪🏽

- From seated position with legs spread / Barbell overhead 
- Sit deeper into stretch / BB should not come off line / directly overhead / should feel intense stretching sensation in groin + hips

Seated Overhead Barbell Pulses

- Start with the barbell in overhead position 
- With a slight bend in the knees press hips back and lower your chest towards the ground
- Bring chest back up and press hips forward to complete the move
- Barbell should remain overhead / don’t allow the bar to creep in front of you / barbell should travel straight up + down!

Overhead Barbell Good Morning

- Start with barbell overhead and arms extended (narrow grip)
- Press hips back and lower to parallel keeping the weight behind your head
- Press through heels to stand up and return to start

Coaching point: don’t allow bar to creep forwards or backwards like I did pictured above! Difficult movement!

Barbell overhead squats

Perform a duck walk

- knees bent / push all the way through toes / tall posture / sit below 90 degrees!

These are hard as 💩 - if you need an alternative do this with a PVC pipe or a band like we have before with our overhead movements!

Barbell Overhead Duck Walk

Overhead Mobility Training:

Using a kettlebell (preferably) or a dumbbell:

Perform 3 rounds of this shoulder strengthening series: Using different body positions to strengthen your entire body!

- From a low lunge position / Sit down in your hips as much as possible and engage! Stay tight / strong core + strong posture!
- With a single Kettlebell perform 5 reps each arm for a total of 10 reps each side / 20 reps total! 
- Control KB down + drive upward into a fully locked out position!

Offset Kettlebell Low Lunge Shoulder Press

- Sitting in a 90/90 position with one kettlebell in palm OR using handle
- Tall strong posture / Core engaged / Perform a shoulder press
- Press the kettlebell up to full arm extension
- Lower the kettlebell to the starting position
- 10 Reps each side

Offset Kettlebell 90/90 Shoulder press

- Sitting in a 90/90 position with both kettlebells in palm OR using handle 
- Tall strong posture / Core engaged / Perform a shoulder press
- Press the kettlebells up to full arm extension
- Lower the kettlebells to the starting position
- 10 Reps total

Kettlebell Criss / Cross Shoulder Press

- Standing in a 90 degree squatted position with both kettlebells in palm OR using handle 
- Tall strong posture / Core engaged / Perform a shoulder press
- Press the kettlebells up to full arm extension
- Lower the kettlebells to the starting position
- 10 Reps total

Kettlebell Squatted Shoulder Press

Kettlebell Shoulder Strength + Mobility Series:

Shopping Cart:

👉🏽In a low athletic position - knees bent - Hinging at the hip
👉🏽Grab sled by handbars 
👉🏽Use Core to rotate and pull sled as far in each direction as your trunk will allow you
👉🏽Keep arms locked out as best as possible

Shopping Carts

👉🏽 Starting from a sathletic 1 foot forward stance 
👉🏽Gain triple extension your and throw the medicine ball into the ground
👉🏽Power should come from lower body + rotating your trunk
👉🏽Maintain your balance throughout the duration of workout! 
👉🏽5 each direction (foot)

Med Ball Slam (Alt)

In a bent knee position with feet both firmly in the ground / with hands on the trap bar:

Tight strong core - control barbell on rollout / don’t allow yourself to break at the hip - maintain strong posture - contract core and roll barbell back inward!

Trap Bar Rollout

- Starting with kettlebell directly above shoulder:

- Perform a sit-up while keeping your arm straight And shoulder engaged!

8 reps each arm

Kettlebell Sit Up

From a hanging position  - keep legs glued together and slowly and under control raise from side to side!

Hanging Lateral Leg Raises

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Hold Med Ball in hands + rotate slam med ball to your side - throw into the wall (repeat)

6 each direction

Russian Twist Throws

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