Name: Playbook - AJ Hotchkins - Lower Body Strength + Plyometric Explosion Day
Uploaded: 2023-08-11T16:43:53.658Z
Duration: 60 min
Description: Lower Body Strength + Plyometric Explosion Day

Rupeni

Lower body strengthening and explosion day focused on generating force off of the ground, landing mechanics and some injury prevention work!

Todays goal is to move the bar as fast as possible & Respond off of the ground for our jumping series as fast as possible! 

After completing each and every jump / land in a athletic bent knee position - balance and stand up tall! 

SPEED + POWER is the key to success today! Let’s get this MF money!!!!!!!

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

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! 

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

A1: Trap bar Speed Deadlifts (Banded)

From a kneeling starting position pop up to your feet!

Respond as fast as possible and perform a tuck jump!

Respond off of the ground as fast as possible and perform a box jump!

A2: Kneeling Pop Up + Tuck Box Jump

Starting with Landmine in a cocked position with your knees slightly bent / torso rotated to the side of the bar / foot closest to the side of the bar!

Explode into a locked out position while switching feet and driving bar upward! ROTATIONAL POWER!!!!!!

Complete 3 reps each side!

B1: Landmine Split Press

Start on a single leg and perform a max effort broad jump into a double leg catch!

Land and respond as fast as possible into a double leg vertical jump 

Land in the same spot that you took off from! 

Perform 2 reps each side for 4 reps total!

B2: Single Leg Broad Jump (2 foot land)

Start on a single leg and perform a max effort lateral broad jump (bound) into a double leg catch!

Land and respond as fast as possible into a lateral BOUND off of two feet!

Perform 2 reps each side for 4 reps total!

B3: Single Leg Bound / Double leg bound

Perform 5 reps on glute ham machine - Drive into a triple extended position & control back downward while squeezing sandbag / medicine ball / plate!

- On the 5th rep hold for a 5 second count in a locked out position ending the set!

C1: Sand Bag Hyper Holds

- starting in a kneeling position pop up onto your feet
- React off of the ground as fast as possible & perform a big lateral bound
- stick the lateral bound and react off of the ground as fast as possible into a high box jumps
- 4 total reps / 2 each side

C2: Kneeling Pop Up + Bound + Box Jump

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

Lower Body Strength + Plyometric Explosion Day

Ryan

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Love the diversity of the exercises. 
70 min won't do it, was on for almost 3 hours 🫣😅🦾🦿🔥😁

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Goshhdayummm whoaaa. Them post workout endorphins hittin right. 🔥 fire workout coach

Jaime

It was good work. I had to modify some of the exercises due to the equipment I didn’t have.

Achilles

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Great workout had to modify some exercises due to my limited equipment but bad ass workout 
Let’s get this money !!!

Lower Body Strength + Plyometric Explosion Day

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