Name: Playbook - AJ Hotchkins - W1/D3 ATHLETIC MASS: WEDNESDAY / CORE
Uploaded: 2023-08-11T16:43:53.072Z
Duration: 45 min
Description: W1/D3 ATHLETIC MASS: WEDNESDAY / CORE

Ricardo

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

CORE 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!

- In a crouched position perform a bear crawl (4 strides)
- After 4 strides / steps of bear crawl perform a single leg kick through / rotate your hips + ass stays slightly above the ground. 
- Both forwards and backwards! (15 meters each)

Bear Crawl Kick Through

- In a crouched position perform a bear crawl (4 strides)
- After 4 strides / steps of bear crawl perform a single leg kick through / rotate your hips + ass stays slightly above the ground. 
- Both directions laterally! (15 meters each)

Bear Crawl (Lateral) Kick Through

In a depth squat - low as possible 

Keep a tall chest (similar to if you were getting ready to squat weight - drive up) 

Rotate each arm towards ceiling - maintain great posture - rotate from trunk.

15 reps each side

Depth squat arm rotations

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

Cartwheel

Lying face down:

Hands extend outwards (in a straight position) 

Touch your heel to your opposite hand / should feel a stretch in your shoulders - chest and hips! 

Super set with overhead squats

Scorpions

Animal Movement:

- In a plank position 
- Raise both your opposite arm & opposite leg and hold for 15 seconds each side

Coaching point: 

👉🏽engage your glute / tighten your abdominals / reach with opposite arm.
👉🏽Don’t allow hips to shift / maintain normal planking posture

A1: Alternating Plank Hold

With feet lying flat on the exercise ball with core engaged 

Perform a pike:

Contract core with keeping legs straight! Strong shoulders / Think of performing a reverse V - Up!

A2: Exercise Ball Pikes

Core stability:

Offset overhead squat : challenge your depth at the bottom - mobility / flexibility / strength

Strong tall posture / big chest / stabilize using your core muscles!  

5 each side

A3: Offset overhead squat

Squeezing exercise ball between legs - perform a torso twist / rotate your hips till your foot touches the ground - Come back up + repeat! 15 each side - 30 total!

A4: Exercise Ball Torso Twist

- Locking arms out as best as you can
- Pop from the hip and rotate the Landmine over to your opposite hip
- pivot back foot as if throwing a punch OR swinging a bat💪🏽
- 10 Reps each side

A5: Landmine Hip Toss

-Bridge yourself onto the exercise ball 
- Activate your glutes and you hamstrings 
- Sit ball between your neck and upper back
- Use muscles in your neck to bridge yourself upwards / control down

Perform 12 Reps if you are new / 25 Reps if you’ve done neck bridges recently (trust me)

A6: Neck Bridges

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

W1/D3 ATHLETIC MASS: WEDNESDAY / CORE

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