Name: Playbook - AJ Hotchkins - Upper Body Workout: Athletic Mass Gain
Uploaded: 2023-08-11T16:43:53.572Z
Duration: 70 min
Description: Upper Body Workout: Athletic Mass Gain

I feel good after this. Gotta hit this 2x a week now.

Raghav

Great left the gym feeling swole and athletic 😂

ATFamily12

Landon

Upper body strength based workout! 
👉🏽Each week we will subtract 1 rep from our main compound lifts and challenge ourselves to lift heavier weight doing the same movements!
👉🏽With this in mind - Each set / last rep should be a struggle, but you should not fail! Leave room for improvement in the coming week!
👉🏽Pay attention to the tempo of each rep (eccentric movements) and be strict with your count! Time under tension!
👉🏽Pay attention to the % system and calculate your percentage based off of your max lift in that movement. Example: if my bench press max is 300 pounds / 80% of that would be 240 pounds and that would be the weight you use when the workout says 80%!
👉🏽Sets will be labeled by letters: if you have A1/A2/A3 etc that means that you are to superset those movements - go from the first movement all the way to the 3rd!

LETS GET THIS MF MONEY AND GET BIG AF!

Controlled articular rotation:

Perform each movement pattern for 10 - as many reps as you need each direction each.

Try to keep your hips centered - don’t rotate your body - all controlled movements (no momentum) 

Doing these movements every morning / prior to working out have significantly helped my joint pain. 

LETS GET IT!

Perform a neck circle:

Draw the biggest circle possible with your neck - notice tight spots / work through them as best as possible. 

Perform 10 circles each direction / slow and controlled.

NECK C.A.R.S

Perform a shoulder circle:

Draw the biggest circle possible with your shoulder - notice tight spots / work through them as best as possible. 

Try not to move your torso - shift your weight - all movement should come from shoulder joint

Perform 10 circles each direction / slow and controlled.

SHOULDER C.A.R.S

Perform a full shoulder circle:

Draw the biggest circle possible with your shoulder - notice tight spots / work through them as best as possible. 

Flip your hand around at the top of the circle - think about making your arm as long as possible while completing this movement.

When your hand reaches the opposite side / reverse and go in the opposite direction. 

Try not to allow your body to shift as mine does in illustration.

SHOULDER - UPPER (C.A.R.S)

With your palms facing forward and your arms tight to your body - bring arms straight up as high as possible - flip palms around towards your body and rotate your arms back down in a slow and controlled motion.

ELBOW (C.A.R.S)

With elbows tight to your body - forearms pointed outwards - keep hands straight and rotate wrist up + down as far as your wrist joint will allow you.

WRIST UP/DOWN (C.A.R.S)

With elbows tight to your body - forearms pointed outwards - keep hands straight and rotate wrist side + side as far as your wrist joint will allow you.

Coaching cue: try not to spill the cup (pretend you’re holding a cup of coffee and can’t spill it) rotate wrist side to side.

WRIST SIDE TO SIDE (C.A.R.S)

With elbows tight to your body - forearms pointed outwards - keep hands straight and rotate wrist in a circular pattern as far as your wrist joint will allow you.

10 circles each direction

WRIST CIRCLE (C.A.R.S)

Hug yourself in upright position. 

Try not to allow yourself shift in the hips + weight should be equal in your feet. 

Perform a circular motion with your upper body : you should feel a stretch in your lower back / be conscience of what you feel and address the discomfort - work through it. 

10 reps each direction.

LOW BACK (C.A.R.S)

- Begin on your hands and knees
- Round your back and tuck your chin
- Arch your back and look forward

Cat camel (C.A.R.S)

Perform hip cars:

Keeping your torso as tall as possible (great posture) try not to lean in either direction - tightening your core helps - I’m doing a poor job demonstrating! 

Keep knee as high as possible, draw as big of circle as possible with your knee cap. 

Perform a rotation backwards - perform a rotation forwards. 

Slow and controlled noticed where you are stiff - work through it - spend extra time in the tighter areas!

HIP (C.A.R.S)

Perform hip cars from all 4’s!

Keeping your torso as tall as possible (great posture) try not to lean in either direction - tightening your core helps - I’m doing a poor job demonstrating! 

Keep knee as high as possible, draw as big of circle as possible with your knee cap. 

Perform a rotation backwards - perform a rotation forwards. 

Slow and controlled noticed where you are stiff - work through it - spend extra time in the tighter areas!

HIP (ALL 4’s) C.A.R.S

With legs extended out in front of you, tall strong posture (tight core)

Relax lower body and rotate your patella in a circular motion each direction - right to left each direction. (I’m again moving to fast)

Patella (C.A.R.S)

In seated position hook your leg (as pictured above) maintain tall strong posture!

With your heel planted into the ground - foot dorsiflexed - rotate your foot each direction as far as possible - slow and controlled motion.

Tibia (C.A.R.S)

Tibia extended (C.A.R.S)

In seated position hook your leg (as pictured above) maintain tall strong posture!

With your heel planted into the ground - rotate your foot in a circular pattern as big as possible each direction - slow and controlled motion (ignore me I’m moving way to fast)

Ankle (C.A.R.S)

FULL BODY C.A.R.S

Animal + acrobatic movements designed to strengthen prepare your full body for a athletic - functional workout

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)

- 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)

- 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)

- Perform a cartwheel
- Try to control your body and stay on a line 
- 25 yards each direction

Cartwheel

- Perform a cartwheel (single arm)
- Try to control your body and stay on a line 
- 25 yards each arm

Single Arm Cartwheel

- Perform a cartwheel (land with hips facing the direction you performed cartwheel) on 2 feet + stick
- Try to control your body and stay on a line 
- 25 yards each direction

Cartwheel + 2 Foot Land

Perform a walking handstand for 10 yards! Try it! Challenge yourself! If you cannot perform a handstand find a wall / post feet on the wall / walk down wall moving laterally!

Handstand Walks

Animal Dynamic Warmup

Close grip: hands should be about shoulder width apart. 

3 seconds down (important) CONTROL weight down - time under tension! 

Explode up!

Week 4: 80%, 82.5%, 85%, 85%

Week 5: 82.5%, 85%, 87.5%, 87.5%

Week 6: 85%, 87.5%, 90%, 95%

Subtract 1 Rep off of each set / each week.

A1: Eccentric bench press

Use momentum of pull up to lift your hands off the bar at the top of the rep!

Subtract one rep every week off of the pull-ups

A2: Explosive pull ups

👉🏽Bench should sit at a 30% incline 
👉🏽 Control Weight down for 3 seconds STRICT
👉🏽Push DBs upward into a half press 
👉🏽Control down + Press into a locked out position 

- 80% of max effort (Week 4)
- 85% of max effort (Week 5/6)

B1: 1 1/4 Incline Press

Hinging at the hip perform a landmine bent over row.

Should be in a athletic position / control bar down and explode up! 

Explosive controlled reps with moderate weight (60% of bench)

Percentage and reps stay the same: drop a set week 6

B2: Landmine bent over row

Have a partner stand on a platform and perform partner med ball chest passes!

This is a plyometric movement and should be completed at max effort! Be explosive and twitchy!

Reps stay the same 👉🏽 Drop a set week 6

C1: Partner med ball chest passes

- From a 90/90 position 
- KB locked out above head
- Push yourself into a thrusted position 
- Rotate into 90/90 on opposite side
- 5 Each side
Reps stay the same + Drop a set week 6

C2: Kettlebell 90/90 Thrust

- Hold the KB using the grip + fat part goes outwards (wrist and forearm strength)
- Curl the KB up engaging your bicep 
- Lower with a controlled motion

Reps and weight stay the same + Drop a set week 6

C3: Alternating dumbbell curls

Shoulder strength building series great for before an upper body workout involving shoulders / chest (bench press : push press etc) This can also be used for rebhabilotiorn / stabilization work  at any point of a workout💪🏽

BAND PULLS:

Y’s: Pull band in a controlled motion in a Y motion. 

Should pull with your back + lats.

BAND PULLS (I/T/Y)

BAND PULLS:

Y’s: Pull band in a controlled motion in a T motion. 

Should pull with your back + lats.

BAND PULLS: (I/T/Y)

ATYI : WARMUP

Upper Body Workout: Athletic Mass Gain

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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Owen

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 !!!

Upper Body Workout: Athletic Mass Gain

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