Name: Playbook - AJ Hotchkins - W1/D4 ATHLETIC MASS: THURSDAY / UPPER
Uploaded: 2023-08-11T16:43:53.252Z
Duration: 75 min
Description: W1/D4 ATHLETIC MASS: THURSDAY / UPPER

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!

Movement based warmup designed to warm your bodies core temperature, Prepare your muscles to move loads of weight,  and your brain to body to be able to connect increase your bodies ability to endure different movement patterns.

- In a deep squat
- feet pointed slightly outwards (sit lower)
- with a tall chest / both hands planted into the ground
- reach each arm up (alternating) as high as you can while rotating your trunk (as much as possible) 

Perform 10 each side

Depth squat openers

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

- Start on your hands and feet with your legs bent at 90 degrees
- With short range of motion crawl forward on your hands and feet
- Keep a neutral spine
- Forwards + Backwards maintaining the same body posture

Bear crawl

- Start on your hands and feet with your legs bent at 90 degrees
- With short range of motion crawl forward on your hands and feet
- Keep a neutral spine
- Maintain body posture + Move down a line / no compensation

- lift knee with proper running mechanics (toe dorsiflexed) and step over the hurdle on leg at a time.

- open your hip and step over hurdle moving backwards / back leg follows!

- 10 reps forward and backwards each side

Hurdle step over (forwards + backwards)

Facing one direction:

- maintaining proper running mechanics / lift leg over hurdles (toe dorsiflexed) bug knee drive / back leg follows!

-20 Reps each side

Hurdle lateral walks (barbell)

Facing one direction:

Step over the hurdle using proper running mechanics (toe dorsiflexed + big knee drive) 

Once on other side of the barbell / perform a step under! Sink hips with tall upright posture and stand up on other side of hurdle (repeat)

5 reps each side

Hurdle lateral step over / under

- Perform a lateral lunge under the bar well (adj to your height / should not bend at the back rather sit in your hips)

- Keep y’all strong posture + a big chest / sit in hips as low as possible

Barbell Lateral Lung (Under)

- In athletic bent knee position 
- Lock arms out with tension in the band + step replace for 3 total step / perform a band pull and control band on way back after 3 steps!
- Walk back slow and controlled (body control) should feel slight burn in hips! 
- 3 walk outs each side!

Banded March + Band Pull

- With band wrapped slightly above your knee 

- Feet should be slightly wider than shoulder width apart 

- Take a 6 Inch lateral step and replace with a 6 inch lateral step with back foot

- Keep tension in the band throughout the duration of the workout. 

20 meters each direction

Banded Lateral March

- With band wrapped slightly above your knee 

- Feet should be slightly wider than shoulder width apart 

- Take a 6 Inch forward step and (pivot) rotate hips and take 12 inch lateral step with back foot

- Keep tension in the band throughout the duration of the workout. 

20 meters each direction

Banded Monster Walk

- Be patient / gain a rhythm / Work range of motion 
- 8 each side

Bar Toe Touches

From hanging position touch your toes to the bar (90 degrees / variation) control on the way down and explode into the next rep!

Bar toe touches

- From a hanging position, raise yourself a few inches without using your arms
- Hold at the top of the movement then slowly return to starting

Scapula pull-ups

Strengthening Dynamic Warmup:

- Hands should be slightly outside shoulder width 
- Lower the bar to the chest actively stretching your chest muscles 
- Press the bar upward by extending your elbows
- 3 Second eccentric + speed / power on the way up

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

A1: Incline bench press (barbell)

- Using exercise ball / or bench for stability 
- Get into a push up position and control down for :03 seconds and drive back upward

A2: Banded Exercise Ball Push Up

- Attach a trap bar as high as possible onto your rack
- Use band to tie weight around your hips
- Perform 4 pull ups as strict as possible using a neutral grip / Trap bar should create instability!

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

A3: Trap Bar Pull ups

👉🏽Alternate hands after 4 reps / 8 reps total.
👉🏽 Maintaining your bodies alignment, pull up to each side of the bar
👉🏽 Control body on the way down

These are difficult if you are not able to do these / perform neutral grip pullups

A4: Commando Pull Ups

- In a seated position with dumbbells in each hand
- Elbows bent to 90 degrees
- Straighten elbows pressing dumbbells overhead 
- Lower back to starting position with control
- 3 seconds down + drive up

B1: DB seated shoulder press

- On a bench assume bird dog position
- Whatever side the dumbbell is on, drive the opposite foot toward the wall behind you
- Keeping core tight and hips squared to the floor
- Row the dumbbell up, pulling your elbow back
- Slowly lower back to starting position

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

B2: Dumbbell bird dog rows

Walking forward in a handstand 

Great core work! Challenge yourself, I got better by the 4th set! Challenge yourself + TRY! This video took me a while lol

- Alternative 

Find a wall - flip into a hand stand using the wall - come back down (repeat) X 10

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

C1: Walking Hand stands

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!

W1/D4 ATHLETIC MASS: THURSDAY / UPPER

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