Name: Playbook - AJ Hotchkins - Lower body Workout
Uploaded: 2023-08-11T16:43:53.369Z
Duration: 45 min
Description: Lower body Workout

Speed + explosive lower body workout! Today we are working are lower body quick twitch explosiveness out of some split stance movements!

Today’s focus is bar speed! Move the bar as fast as possible with controlled eccentric movement! 

Follow along, read the description and let’s work today💪🏽

- Be patient / gain a rhythm / Work range of motion 
- 8 each side

Bar Toe Touches

- 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

Use 90% of max / heavy load today! Let’s get explosive as F***!

Barbell box squats

- Step back into a lunge position with kettlebell hanging in hand
- Drive up using your glutes + quads & hips!
- As you are driving up clean weight into a front rack position!
- Step up + drive knee with great sprint mechanics and finish with a press at the top 
- Hold for a count and come back down into lunge position!

4 each side!

Superset with split squat jumps + no rest

KB clean + Step up + Press

- Start with one leg inside the bar and one leg outside bar (in sprinter like stance)
- Explode upwards as high as possible + without much of a hitch / should be loaded in your two point stance!
- 3 Reps each side 
- Use light and manageable weight

Trap Bar Split jumps

Elevate rear foot, front foot inside the trap bar. 

Perform an explosive split squat / control down / explode up. 

Knee should not go over the toe / bend at a 90 degree angle!

Superset with box jump

Trap bar split squat

- Stand a few inches in front of the box
- In sprinter stance, press hips back, lower down and jump on top of the box
- Land softly on the box
- Complete the movement by standing up tall before stepping down with one foot at a time
- Should not false step or adjust before jumping! Strong two point stance + jump!

- 2 Each foot!

Superset with banded jump

Box jumps

- Attach two bands to a pull up - elevated bar 
- Grab both bands with hands and Jump as high as possible / quick response!

Assisted Band Jumps

- Place single leg on exercise ball
- Engage core + lower back and push hips upward to plank position
- With hips and core engaged drive heel to butt and perform a hamstring curl! 
- 4 each side (control back down + drive up)

Superset with ball rollout

Single Leg Ball Hamstring Curl

- Holding a plank position with toes engaged
- Roll exercise balls as far out as possible, maintaining same strong posture!
- Slow and controller throughout the duration of the movement!

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