Name: Playbook - AJ Hotchkins - W1/D5 ATHLETIC MASS: FRIDAY / LOWER BODY
Uploaded: 2023-08-11T16:43:53.242Z
Duration: 75 min
Description: W1/D5 ATHLETIC MASS: FRIDAY / LOWER BODY

Ricardo

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

Lower 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!

- 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

In seated position with hands posted behind back 

Remain (tall posture) in upright position / think big chest

Rotate knees side to side in each direction / for more of a stretch add a thrust at the end of each movement!

Perform 10 on both sides

Seated hip wipers

- 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

- with band tied directly above knees 
- perform a banded lateral match with a slight knee bend 
- step + replace / 6 inch steps (each) 
- keep tension in the band throughout the duration of the exercise 
- complete 20 yards down and back

Banded forward / backward March

- From a plank position / ass down / core tight

- with one foot up (as high as possible) perform a switch jump. 

- perform 10 each side (hip flexors should burn) you should start to loosen up / get your fast twitch muscles going!

Plank ski jumps

Perform a skips:

Practice rhythm Sprinting mechanics:

Toe stays dorsiflexed

Drive foot into ground (max force)

light and bouncy! 

20 yards X 2

A skips

- 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

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

Lower body dynamic warmup

Quick response:

First we will complete a high pull / as if we are going to snatch the weight and sit under it.

Once the bar comes back down we will pop into a snatch / sit underneath the bar and stand 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: High Pull + Snatch

Jump over a short hurdle - Stay tight as possible to the hurdle + land in an athletic two point stance with hips face the direction you first jumped from (important)

From that position I want you to jump - rotate your hips in direction of the wall in mid air and land with feet on box - stabilize + stand up! 

3 each side - max effort!

A2: Hurdle + Lateral Box jump

3 seconds controlled movement down without breaking posture / activate glutes + quads and drive up through your heels / tall posture big chest. 

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

B1: Eccentric Front squats

- from a sprinter stance
- Keep medicine ball tight to your chest
- Hinge at the hip slightly and jump into the air
- Cycle legs through as if you were sprinting!
- Focus on responding as fast as possible off of the ground!
- 4 each leg

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: Medicine Ball Split Jumps

- Place the bar just above your feet
- Engage your lats
- Pull the bar up keeping a neutral spine 
- Reach full extension keeping your upper body tight

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: Deadlift

Lying down have a partner hold onto the back of your feet:

Control down without breaking at the hips slow and controlled as possible 

Lightly touch ground and drive back up without breaking at the hip 

- slight push off the ground if need be!

C2: Nordic Hamstring Curls

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/D5 ATHLETIC MASS: FRIDAY / LOWER BODY

Community

More workouts from AJ Hotchkins