Name: Playbook - AJ Hotchkins - TABATA + SLED WORKOUT
Uploaded: 2023-08-11T16:43:53.602Z
Duration: 50 min
Description: TABATA + SLED WORKOUT

Todays workout is great for muscular endurance and full body explosiveness!

We will start with our TABATA strength workout :20 on :10 seconds off for a total of 4:00 minutes of work! 2 Rounds!

Next we will move into a sled push  and pull series followed by some mobility + strength animal movements! Let’s GET THIS MONEY💰

- 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

Perform a skips:

Practice rhythm Sprinting mechanics:

Toe stays dorsiflexed

Drive foot into ground (max force)

light and bouncy! 

20 yards X 2

A skips

- 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

- 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

Lower body dynamic warmup

TABATA lower body strength circuit:

4 minutes total 

:20 Work :10 Seconds Rest

- 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

STEP - Perform a square motion / front + lateral + backward + lateral

Kettlebell swing Square

- Holding kettlebells directly in front of you in bent elbow position 
- Hinge at the hip and perform AMRP squats

Kettlebell Reverse Suitcase Squats

Feet shoulder width apart 

- Swing kettlebell across body + pivot back foot + open hip

- Power should be generated through your hips / be explosive here!

Kettlebell Lateral Swing + Step

- With medicine ball directly over your head + arm should be locked out

- Perform a lunge matrix using only one pivot foot 

- Front / Lateral / Reverse / Crossover 

- Switch feet and hand next round

Lunge Matrix Medicine Ball

TABATA Muscular Endurance Circuit

Sled push  and pull series followed by some mobility + strength animal movements!

Complete each movement X3 without super setting / :30 seconds rest in between each movement!

- Maximum effort sled push + reset
- Bend knees + arms & load hips drive through the sled and finish by locking the the sled all the way out!
- Start with balanced and even feet / Load and explode

2 Foot Sled Push

- Maximum effort sled push + reset
- Bend knees + arms & load hips drive through the sled and finish by locking the the sled all the way out!
- Start with staggered feet / Load and explode

Staggered Sled Push

Attach TRX cable to sled:

Sit hips down (low center of gravity) 

Use power from your hips to pull sled - finish with big pull with lats! 

Big explosive movements!

Double Arm Sled Pull

Attach TRX cable to sled:

Sit hips down (low center of gravity) 

Use power from your hips to pull sled - finish with big pull with lats! 

Big explosive movements!

- SINGLE arm rowing action

Single Arm Sled Pull

- Start on your hands and feet with your legs bent at 90 degrees
- Attach a weighted sled
- With short range of motion crawl lateral on your hands and feet
- Keep a neutral spine
-25 meters down / 25 meters back

Lateral Bear Crawl + Sled Drag

- 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

25 Meters forward + 25 meters backwards

Bear crawl + sled pull (Forwards + Backwards)

Sled Push + Pull Series

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

TABATA + SLED 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

Lower Body Pull Workout

Lower Body Pull Workout (Combat)

Fight Conditioning (Hill Sprints)

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

Full Body Pull Workout

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 !!!

TABATA + SLED WORKOUT

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