Name: Playbook - AJ Hotchkins - Movement Based Strength Workout
Uploaded: 2023-08-11T16:43:53.532Z
Duration: 60 min
Description: Movement Based Strength Workout

Movement and mobility day:

Day #3 will be based around our ability to move our bodies in and out of different positions - we will typically mix in some core movement (important for stability / our ability to change direction + land in athletic positions. 

We will incorporate light - sprint holds at the end of our session / Work up to 80% holds: 

Complete our dynamic warmup prior to the workout to optimize our training session - Last day of the training week! Let’s get it💪🏽

Sprint specific dynamic warmup:

Complete this full warmup to maximize your sprint work and avoid injury - the warmup should be just as long as the workout - take your time.

As we continue to get faster, we must take care of our body and warmup properly!

Step over the hurdle with a single leg / then replace with your other leg!

Focus on keeping the toe dorsiflexed and your knee drive. 

Drive knee up and leg over hurdle - back leg swings around (with open hip)

Maintain proper sprinting technique

Single leg hurdle step overs

Single leg hurdle step over:

Knee drive - toe dorsiflexed - maintain proper sprint mechanics and step over the hurdle (bounce)

Explosive - quick response - springy

Single leg hurdle step overs - quick response

Step over the hurdle, use force created through your hips to bring your back leg all the way over the next hurdle.

Focus on keeping the toe dorsiflexed and your knee drive. BIG force through hips, bounce through the hurdles!

Double leg hurdle step overs

Lateral single leg hurdles

Moving laterally:

Keep leg straight - use hip flexor to lift leg over the top of the hurdle - drive leg back down into the ground (controlled aggression) and continue to move laterally!

Working sprint mechanics!

Lateral hurdle marches

Step over the hurdle with a single leg / once back leg comes through step under hurdle and sit into a squat position.

Focus on keeping the toe dorsiflexed on step over and CHALLENGE yourself on a low squat underneath the hurdle!

Single leg hurdle step over to depth squat

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

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

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 - 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)

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)

- 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

Shin over shin:

Practicing great sprinting mechanics - tall posture + hips in:

Dribble ankle over ankle - Respond as fast as possible off the ground - put force into the ground & keep legs as close as possible (waste no energy) practice great technique!

Ankle Dribbles

Ankle over ankle:

Practicing great sprinting mechanics - tall posture + hips in:

Dribble ankle over ankle - Respond as fast as possible off the ground - put force into the ground & keep legs as close as possible (waste no energy) practice great technique!

Shin Dribbles

Ankle over ankle:

Practicing great sprinting mechanics - tall posture + hips in:

Dribble knee over knee - Respond as fast as possible off the ground - put force into the ground & keep legs as close as possible (waste no energy) practice great technique!

Knee Dribbles

Find a wall: 

Swing leg forwards and backwards for height! Ease your way into this movement!

Leg swings (Linear)

Find a wall: 

Swing leg forwards and backwards for height! Ease your way into this movement!

Keep your hips towards the wall and try not to open on swings!

Leg Swings (Lateral)

Sprint Warmup

- Build up to a max effort (90%) sprint 
- Hold the sprint for 10 seconds maintaining the same body posture / Sprint mechanics throughout the duration of the sprint

10 Second Sprint Hold

- With a kettlebell in front of you in both hands 
- Perform jump squats taking the kettlebell to the ground with each rep
- For more resistance tie a band around KB using DBS + band

Chose between option #1/2

Option #1: Banded Kettlebell jump squats

- In a split stance
-With a kettlebell in front of you in both hands 
- Perform jump squats taking the kettlebell to the ground with each rep
- For more resistance tie a band around KB using DBS + band
- Perform 4 each side / 8 Total

Chose between option #1/2

Option #2: Banded Kettlebell Split Jumps

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift KB off the ground allowing it to swing between your legs
- Drive your hips forward propelling KB forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

- 10 Total

Option #1: Kettlebell swing

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift KB off the ground allowing it to swing between your legs
- Step one foot back 
- Drive your hips forward propelling KB forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Foot comes back to center 
- Moving immediately into the next rep

5 each arm / 10 Total

Option #2: Banded Split Stance Kettlebell swing

Sled push and pull series designed for full body strength + conditioning and most importantly mobility and being strong from different body positions.

- From a squatted position 
- Grab the sled and walk backward pulling the sled with you in a S motion
- Bent knees / big chest / pushing off the balls of your feet!

(S) Sled pull

- From a squatted position 
- Grab the sled and walk backward pulling the sled and swiveling your hips / pushing through your abductors
- Bent knees / big chest / pushing off the balls of your feet!

Hip Rotation Sled Pull

Sled Push / Pull Series

- Start on your hands and feet with your legs bent at 90 degrees
- Attach a weighted sled
- With short range of motion crawl forward on your hands and feet
- Keep a neutral spine
- Perform AMRP at the end of the pull

Sled Bear crawl

- Start on your hands and feet with your legs bent at 90 degrees
- Attach a weighted sled
- Keeping same body mechanics as going forward
- With short range of motion crawl forward on your hands and feet
- Keep a neutral spine
- Perform AMRP at the end of the pull

Sled Bear Crawl (Backwards)

Perform a plank walk forward and backwards! Must keep core tight - keep ass down - body should be in a plank position and remain there for duration of the exercise!

AMRP push-ups at the end

Sled Plank Walk

Perform a plank walk forward and backwards! Must keep core tight - keep ass down - body should be in a plank position and remain there for duration of the exercise!

- AMRP push-ups at the end

Sled Plank Walk (Backwards)

Sled Finisher

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

Movement Based Strength Workout

Ryan

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

Ragna Hafliðadóttir

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Gabrio Lima

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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 !!!

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