Name: Playbook - AJ Hotchkins - W1/D1 MASS GAIN: MONDAY / UPPER
Uploaded: 2023-08-11T16:43:52.871Z
Duration: 70 min
Description: W1/D1 MASS GAIN: MONDAY / UPPER

Nathan Shelton

Landon

Compound lifting percentages: 
Let’s get swollen / athletic Mass gain preview!
Week 1: 50% / 53% / 55% / 58% 
Week 2: 55% / 58% / 60% / 63%
Week 3: 60% / 63% / 65% / 68% 
Week 4: 63% / 65% / 68%
Same percentages as week 3 subtract a set for cutback week

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!

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

- Start by lying down with hands close together on the barbell
- Lower weight down until it taps your chest (3 seconds eccentric count on way down STRICT)
- Extend arms straight back up / explode back into locked out position! 

Week 1: 50% / 53% / 55% / 58% 
Week 2: 55% / 58% / 60% / 63%
Week 3: 60% / 63% / 65% / 68% 
Week 4: 63% / 65% / 68%
Same percentages as week 3 subtract a set for cutback week

A1: Close grip bench press

With hands facing towards you - perform a pull up - controlled down (3 seconds down strict) - explode & drive up!

A2: Supinated pull up

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

Week 1: 50% / 53% / 55% / 58% 
Week 2: 55% / 58% / 60% / 63%
Week 3: 60% / 63% / 65% / 68% 
Week 4: 63% / 65% / 68%
Same percentages as week 3 subtract a set for cutback week

B1: 1 1/4 Incline Press

Grab bar in the middle with one hand

Perform a strict (as possible) bicep curl. 

This will challenge your grip strength!

B2: Barbell single arm bicep curl

Fuck the form, knock these out! Your grip should be challenged here! Let’s eat! Be a beast!

B3: Med ball bicep 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)

B4: ATYI

This can also be completed with a ab roller for less weight!

Coaching points: hips are in (don’t allow your hips to break) roll bar out as far as possible - arms straight - core tight - head through.

Alternate sides - right / left / middle etc 

4 rollouts each direction - 12 total.

Alt Barbell rollouts

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)

W1/D1 MASS GAIN: MONDAY / UPPER

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