Name: Playbook - AJ Hotchkins - Recovery Workout
Uploaded: 2023-08-11T16:43:53.509Z
Duration: 40 min
Description: Recovery Workout

Full body recovery workout: 

Animal walks - Body weight movements - Hip mobility and flexibility work!

Follow along as we actively recover and get some very light strengthening and Mobility + flexibility work in! Goal is to actively get a sweat and allow our bodies to recover! Great for after post competition - Days your body is beat up / tired and you want to recover!

- 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

Lower body dynamic warmup

- Tie band / harness around waist
- Moderately heavier weight / Drag sled backwards push off of balls of your feet
- Ass should be down / Bend at the knees 
- Complete a total of 100 yards / Using whatever rep scheme you would like!

Backwards Sled Drag

- In a crouched position perform a bear crawl (4 strides)
- After 4 strides / steps of bear crawl perform a single leg kick through / rotate your hips + ass stays slightly above the ground. 
- Both forwards and backwards! (15 meters each)

Bear Crawl Kick Through

- In a crouched position perform a bear crawl (4 strides)
- After 4 strides / steps of bear crawl perform a single leg kick through / rotate your hips + ass stays slightly above the ground. 
- Both directions laterally! (15 meters each)

Bear Crawl (Lateral) Kick Through

- In a crouched position perform a bear crawl (4 strides)
- After 4 strides / steps of bear crawl perform an alternating arm + leg lift / Push into the ground with non working foot & hand and raise opposite arm and leg 
- Both forwards and backwards! (6 reps total forwards / 6 reps total backwards)

Bear Crawl + Alternating Plank (Forward + Backward)

- In a crouched position perform a bear crawl (4 strides)
- After 4 strides / steps of bear crawl perform an alternating arm + leg lift / Push into the ground with non working foot & hand and raise opposite arm and leg 
- Both directions laterally! (6 reps total forwards / 6 reps total backwards)

Bear Crawl + Alternating Plank Lifts (Lateral)

Duck Walk Both Forward and backwards:

- Head should not bob / Stay low as if you’re walking under a chute. 
- Knee goes to the ground + feel mobility in both your knees and ankles
-20 Meters forwards / 20 Meters Backwards

Duck Walk

Duck Walk Both Forward and backwards:

- Head should not bob / Stay low as if you’re walking under a chute. 
- Knee goes to the ground + feel mobility in both your knees and ankles
-20 Meters forwards / 20 Meters Backwards

(HIPS PIVOT + STAY OPEN)

Duck Walk (Hips)

Perform this series of hip openers wherever + whenever! Awesome way to open up your hips / Optimize athletic (Specifically your ability to squat) performance / Remedy low back pain etc!

- in a frog position + on knees and forearms
- Maintain spinal alignment, spread knees as wide as they can go.
👉🏽3 Variations:
1. Heels together toes out
2. Heels in line with knees and toes out
3. Heels wider than knees and toes out

Hold each for 30 seconds and breath

Frog Pose (3 Positions)

- Sitting in butterfly position
- Put band underneath your butt and wrap band around your knees 
- Sit and breath for 2 minutes

Banded butterfly stretch

- Lying on your back with your legs open + feet spread 
- Grab insides of feet 
- Be playful / rock back and fourth / bend knees / straighten legs out etc
- Breath and embrace the position for 1 minute

Crying baby

Hip Opening Series (Cool down)

Recovery Workout

Ryan

Combat Cardio Workout

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

Ragna Hafliðadóttir

Full Body Combat Training

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Owen

Gabrio Lima

Full Body Workout (Functional)

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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Full Body Workout (Strength + Pull)

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

Recovery Workout

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