Name: Playbook - AJ Hotchkins - W1/D1 Week 1/2/3: Day 1 (Strength)
Uploaded: 2023-08-11T16:43:52.567Z
Duration: 50 min
Description: W1/D1 Week 1/2/3: Day 1 (Strength)

Exactly what I’m looking for to elevate my game as I enter a new phase of training, jiu Jitsu.

Pico

I’ve always struggled with changing my weight training to train more like an athlete, but this 100% helps. I totally feel like I’m training to be more powerful and explosive, and having the vids and the timer really makes it feel like you’re being coached. Totally what I need in my daily life now as a young mma fighter.

Kavai Jones 

Raumo

Aeirus

Amazing I love it, all my joints feel so much better already

Alex

John

I wasn’t feeling anything with the 20 meter plank walk. I added a sandbag

Andrew

Pay close attention to weights and percentages. You will also need to pay close attention to supersets (listed in the ends of descriptions of workouts). 

Complete dynamic warmup and foam roll routine prior to this workout: by purposeful and work on your movement patterns / The warmup process is just as important as the workout💪🏽

Complete each set / rep with proper form and technique. Great posture, no knee cave, strong + strong posture throughout the duration of the workout (sharp reps). Use moderate / recommended amounts of weight (See description) - I’d rather strong and powerful reps at a lower weight than risking injury lifting heavier weight in which our body is not ready for!

Let’s be intense and purposeful & Let’s get this MF money💪🏽

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

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)

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 - 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)

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

- See hang clean tutorial for “how to hang clean” for more descriptive breakdown
- Preform a hang clean landing in a split stance (balanced)
- Immediately preform a step up into a knee drive
- preform 2 each leg

A1: HANG CLEAN + SPLIT CATCH INTO STEP UP

- Step down off of a 12 inch box / alternating feet 
- Allow your hips to drop with the medicine ball and use hips / lower body to granny toss medicine ball up as high as possible (max effort reps) 
- 3 each foot leading downward off of the box

A2: Depth Jump + Granny Toss

- With barbell in a front racked position perform a lunge into a sprinter like stance / Drive up pushing through your hips into an upright position and use momentum of the squat to press weight into a shoulder press

- Perform 4 each arm

B1: Landmine lunge + Press

- Strap bands to a rack / use a partner to push you back into a lunge
- When you come out of the lunge push back into the band! Should be explosive!

B2: Alternating Banded Lunge Response

- Hold a Bulgarian split squat with tall upright posture / core and lower body should be engaged at all times 
- Have a partner toss a tennis / medicine ball (light) back and fourth for 10 total catches. 
- 10 catches each side / 20 total catches

B3: Bulgarian Split Squat Tosses

4 plank exercises that are great for core stability + strength! Challenging movements + push yourself and see what your body will allow you to do! These movements are NOT easy! Let’s get strong💪🏽

Perform a plank walk forward and backwards! Must keep core tight - keep ass down - body should be in a plank position and remain there for duration of the exercise!

20 meters down and back💪🏽

Plank Walks

- With sliders under feet + toes engaged in a strong plank position!

- Slow and controlled push feet back + remaining strong posture + great core strength!

- Use core abdominal strength to pull you back into planked position!

Plank Saws

- In a plank position
- Use glute / back to raise opposite arm + opposite leg! Core must be engaged and tight!

Alternating plank lifts

- With top leg elevated and on bench
- Engage your aductor and raise your bottom leg up and underneath the bench 
- Drive bottom knee slow and controlled to your chest + Slow and controlled on the way back! 

5 each side!

Elevated Side Plank

C1: Plank 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

W1/D1 Week 1/2/3: Day 1 (Strength)

Spencer

I saw how much there was in the beginning, BUT I started to Get Down to Business! NO RETREAT! 🔥💪

W1/D1 Week 1/2/3: Day 1 (Strength)

Community

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