Name: Playbook - AJ Hotchkins - W1/D2 Week 1/2/3: Day 2 (Movement)
Uploaded: 2023-08-11T16:43:52.687Z
Duration: 59 min
Description: W1/D2 Week 1/2/3: Day 2 (Movement)

Spencer

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

Aeirus

Laurent

John

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!

USE BARBELL FOR HURDLES IF YOU DO NOT HAVE ACCESS TO HURDLES💪🏽

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

Dynamic warmup designed to be completed prior to any form of athletic training!

- Increase your body temperature and break a sweat 

- Warm nervous system / muscles up prior to lifting / performing athletic movements

- Warming your brain to body / proprioception / balance up as well! Let’s work💪🏽

- 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

Banded forward / backward March

Gain a rhythm

Perform an a skip forward pushing ground back and away from you 

Coaching point:

Big knee drive, produce force into the ground, Tall posture, Doris flex the toe, quick short and explosive!

A - Skip (Forward)

Gain a rhythm

Perform an a skip forward pushing ground back and away from you - maintain sprinting mechanics here (this will take some work) - push your self through toes in ground to go backwards💪🏽

Coaching point:

Big knee drive, produce force into the ground, Tall posture, Doris flex the toe, quick short and explosive!

A Skip (Backwards)

Gain a rhythm

Perform an a skip forward pushing ground back and away from you - Use your foot opposite of the direction you’re going to PUSH yourself - replace

Coaching point:

Big knee drive, produce force into the ground, Tall posture, Doris flex the toe, quick short and explosive!

20 meters each direction!

A Skips (Lateral)

Skipping hip circles

- 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

- 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

Jog for 3-5 steps and complete a hamstring March. Leg goes high possible

springy + active warm up! 

Loosen up and bounce around!

Hamstring Marches

Jog for 3-5 steps and complete a hamstring sweep

Dorsiflex the toe / straighten the leg + reach and sweep through / feel stretch sensation in hamstring. 

springy + active warm up! 

Loosen up and bounce around!

Hamstring sweeps

Jog for 3-5 steps and complete a lunge + reach 

Lunge with knee slightly above the ground / reach back as far as you can and open shoulder + your trunk / springy + active warm up! 

Loosen up and bounce around!

Lunge + reach

Jog for 3-5 steps and lunge + open.

Lunge while keeping your back leg straight and bring your inside elbow to the ground, reach up and open your trunk (mobility) / springy + active warm up! 

Loosen up and bounce around!

Lunge + open

Shuffle sideways for 3-5 steps and complete a lateral lunge

Tall posture - Big chest lunge each direction and push into a lateral shuffle / springy + active warm up! 

Loosen up and bounce around!

Lateral lunge

Dynamic Warmup

On a flat surface : track or treadmill perform a 300 - 150 meter sprints (70%) 

Do not go all out and sprint at 100% and risk injury - these are meant for cardio purposes. 

Max recovery in between each sprint!

A1: 300 METER SPRINTS

- 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

A2: Banded Kettlebell Swing

- Begin in a push up position with feet up on the wall
- Walk your hands towards the wall while walking your feet up the wall

A3: Wall Walks

- Kickstand your feet / stagger with back foot up and engaged 
- Preform a 1/4 lunge / slightly hinge at the hip and bend at the knee 
- Use momentum from 1/4 squat to drive barbell up and lock out at the top!
- 5 reps each side

B1: 1/4 Lunge BB Press

- Keeping barbell as parallel to chest as possible / explode and press barbell and lockout
- Repeat for a total of 50 reps

B2: Barbell Punches

- Standing across from partner get in your fight stance 
- With your power hand coil and catch ball when thrown to you and fire the ball back at your partner maintaining balance and proper fight mechanics. 
- Shadow Box for rhythm and timing between passes (I did a poor job demonstrating in video). 
- 10 passes each arm

B3: Partner Med Ball Punches

Advanced overhead mobility routine!

Great for both your hips and your shoulder mobility! These exercises will make you more comfortable in an overhead barbell position - also improve your other Olympic lifts and overall athletic ability💪🏽

These are very challenging - I struggled doing the majority of these movements with the barbell myself - use a PVC pipe or a elastic band if you need!

Challenge yourself! Let’s get it y’all💪🏽

- From seated position with legs spread / Barbell overhead 
- Sit deeper into stretch / BB should not come off line / directly overhead / should feel intense stretching sensation in groin + hips

Seated Overhead Barbell Pulses

- Start with the barbell in overhead position 
- With a slight bend in the knees press hips back and lower your chest towards the ground
- Bring chest back up and press hips forward to complete the move
- Barbell should remain overhead / don’t allow the bar to creep in front of you / barbell should travel straight up + down!

Overhead Barbell Good Morning

- Start with barbell overhead and arms extended (narrow grip)
- Press hips back and lower to parallel keeping the weight behind your head
- Press through heels to stand up and return to start

Coaching point: don’t allow bar to creep forwards or backwards like I did pictured above! Difficult movement!

Barbell overhead squats

Perform a duck walk

- knees bent / push all the way through toes / tall posture / sit below 90 degrees!

These are hard as 💩 - if you need an alternative do this with a PVC pipe or a band like we have before with our overhead movements!

Barbell Overhead Duck Walk

Overhead Mobility Training:

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

W1/D2 Week 1/2/3: Day 2 (Movement)

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.

W1/D2 Week 1/2/3: Day 2 (Movement)

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