Name: Playbook - AJ Hotchkins - Lower Body Power Workout
Uploaded: 2023-08-11T16:43:53.489Z
Duration: 75 min
Description: Lower Body Power Workout

What a beast of a workout bro. Just as advertise. I struggled with the hip jump into the box jumps. The ab workout to finish was killer. It was all about will at that point. Excellent workout. 100 stars out of 5. Lessss gooo!

- @LifeCoachJesse

lifecoachjesse@gmail.comp

Fucking fire fam! Just started today but I’m trying lean up and get more athleticism! I’m done bulking so time to shred up homie! I played college football too so I love this shit!! From 227 down to 185 hopefully this can get me to 170ish at 5’9

Christian

Lower Body Power Workout:

Today’s workout is designed to help you produce as much force as possible! We will begin by performing a med ball slam warmup series + move into heavier compound movements designed to help you develop explosive lower body power! 

Pay attention to the percentages presented in the description and complete the entire warmup in order to optimize your results! Let’s get this mf money yall! MONDAY!!!!! ATTACK💪🏽💪🏽💪🏽💪🏽💪🏽

- 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

Great way to prepare your body for any Olympic lift / explosive movement but specifically for powerclean / hangcleans etc. 

Perform these movements after a dynamic movement based warmup to maximize your ability to explode and move heavier loads💪🏽

In a depth squat - low as possible 

Keep a tall chest (similar to if you were getting ready to squat weight - drive up) 

Rotate each arm towards ceiling - maintain great posture - rotate from trunk.

Perform 8 each direction

Depth Squat Openers

- 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.

Med ball Slam (Forward)

- 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. 
- Focus on rotating both your feet and your hips to slam the medicine ball off and to the side. 
- Draw as big of circle as possible with the medicine ball.
- Practice proper squaring mechanics when picking the medicine ball back up. 
- 5 Reps each side

Med Ball Slams (Lateral)

- 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. 
- Draw a 180 degree circle with the medicine ball / half circle each direction
- Practice proper squaring mechanics when picking the medicine ball back up. 
- 5 Each side

Med Ball Slams (Axe)

5 RDLS 

5 HANG CLEANS

5 FRONT SQUATS

Superset with alternating planks

Bar Warmup

Power-Clean Warmup:

- Perform a high pull / as you would a clean without snapping under it!
- As bar drops / Catch bar on upper (or) lower thigh and perform a full clean into a squat

A1: High Pull + Hang Clean

- Start with a barbell on your upper back
- Press hips back and lower down until your glutes touch the box
- Press through heels and stand back up
- Do not relax core at the bottom / 3 second count down + DRIVE up (explode) 

(Use 60% of your squat max + band)

B1: Banded Box Squats

- From our kneeling position / pop up using momentum generated through your hips +
- Explode into a box jump from (Hips parallel) position / try not to turn feet towards the direction you are broad jumping!  
- Land on box + stabilize stand up
- 2 each side

B2: Kneeling Pop Up + Lateral Box Jump

- Tie band slightly below your waist line
- From a static position: Project hips as far as as possible and snap feet down underneath you.
- Quickly respond and explode into next jump X2
- Stick landing on the 3rd jump and stand up. 
- We will complete 2 sets of this for 6 total jumps💪🏽

B3: Banded Broad Jumps

- Perform an “A Skip” pattern pulling a sled with a manageable amount of weight (to your tolerance)

C1: Backwards Sled Skips

Core workout using an exercise ball! I love using an exercise ball for core work because of the instability - makes each and every movement that much harder!

Follow along and enjoy today’s core circuit💪🏽

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!

Exercise Ball Pikes

Squeezing exercise ball between legs - perform a torso twist / rotate your hips till your foot touches the ground - Come back up + repeat! 15 each side - 30 total!

Exercise Ball Torso Twist

- Holding on to the rack with your upper back / lower back (easier) on exercise ball 

- Control your legs OUT / Drive them back up into your chest💪🏽

Exercise Ball Knee Tucks

From a standing position - fall on to exercise ball + stabilize!

- Hips should be in, think of falling from a plank position!

- Stabilize + Hold plank until you find your balance / repeat!

Exercise Ball Falls

- Hold a plank position on exercise ball 
- Rotate your elbows as big as possible and draw a big circle both clockwise and counterclockwise for a total of 8!

Exercise Ball Plank Spins

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