Name: Playbook - AJ Hotchkins - Pool Workout
Uploaded: 2023-08-11T16:43:53.577Z
Duration: 45 min
Description: Pool Workout

Cardiovascular + plyometric training pool workout!

- we will perform 4 rounds of this series:

👉🏽4 laps (100 meters approximately)
👉🏽Perform Squat jumps in pool
👉🏽 Perform Squat jumps out of the pool
👉🏽Perform Bear crawls / forwards and backwards for (25 yards each) 50 yards total

👉🏽4 Laps (100 meters approximately)
👉🏽Perform split jumps (Knee comes out of pool)
👉🏽Perform split jumps outside the pool
👉🏽Perform cartwheels for 25 yards both down and back / 50 yards total / both directions 

This is one round! 

Perform 4 rounds total with 1 minute rest in between rounds!

100 Meter Sprint (Pool)

- Perform max effort squat jumps for 15 seconds

Squat Jumps (Pool)

- Perform split jumps 
- Goal is to elevate high enough for knee to come out of pool!
- 15 Seconds alternating

Split Jumps (Pool)

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Every third rep jump up explosively
- Repeating the sequence for time or reps

Air squat to squat jump

- Perform 10 seconds of split jumps each side 
- Find as much air as possible and stick landing + repeat

Split Jumps

- Start on your hands and feet with your legs bent at 90 degrees
- With short range of motion crawl forward on your hands and feet
- Keep a neutral spine
- Close / keep step replace in close proximity

Bear crawl close

- Perform cartwheels for 25 yards each side
- Do you best on both sides and challenge yourself to learn a new movement that you might not be comfortable with

Cartwheel

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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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