Name: Playbook - AJ Hotchkins - W10 / DAY 1: Weeks 10-12 / Day #1
Uploaded: 2023-08-11T16:43:53.243Z
Duration: 60 min
Description: W10 / DAY 1: Weeks 10-12 / Day #1

Complete each series: A1 - C1 as follows👇🏽

Each strength block with the same letter will be performed as a super set move immediately to the next movement! 

After each round rest for the amount of time presented to you on the app (:90 seconds) and repeat for total number of rounds.

Pay attention to the description of each and every workout for coaching points and for more simple alternatives! 

Let’s go!

Sprint specific dynamic warmup:

Complete this full warmup to maximize your sprint work and avoid injury - the warmup should be just as long as the workout - take your time.

As we continue to get faster, we must take care of our body and warmup properly!

Step over the hurdle with a single leg / then replace with your other leg!

Focus on keeping the toe dorsiflexed and your knee drive. 

Drive knee up and leg over hurdle - back leg swings around (with open hip)

Maintain proper sprinting technique

Single leg hurdle step overs

Single leg hurdle step over:

Knee drive - toe dorsiflexed - maintain proper sprint mechanics and step over the hurdle (bounce)

Explosive - quick response - springy

Single leg hurdle step overs - quick response

Step over the hurdle, use force created through your hips to bring your back leg all the way over the next hurdle.

Focus on keeping the toe dorsiflexed and your knee drive. BIG force through hips, bounce through the hurdles!

Double leg hurdle step overs

Lateral single leg hurdles

Moving laterally:

Keep leg straight - use hip flexor to lift leg over the top of the hurdle - drive leg back down into the ground (controlled aggression) and continue to move laterally!

Working sprint mechanics!

Lateral hurdle marches

Step over the hurdle with a single leg / once back leg comes through step under hurdle and sit into a squat position.

Focus on keeping the toe dorsiflexed on step over and CHALLENGE yourself on a low squat underneath the hurdle!

Single leg hurdle step over to depth squat

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

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

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 - 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)

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)

- 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

Shin over shin:

Practicing great sprinting mechanics - tall posture + hips in:

Dribble ankle over ankle - Respond as fast as possible off the ground - put force into the ground & keep legs as close as possible (waste no energy) practice great technique!

Ankle Dribbles

Ankle over ankle:

Practicing great sprinting mechanics - tall posture + hips in:

Dribble ankle over ankle - Respond as fast as possible off the ground - put force into the ground & keep legs as close as possible (waste no energy) practice great technique!

Shin Dribbles

Ankle over ankle:

Practicing great sprinting mechanics - tall posture + hips in:

Dribble knee over knee - Respond as fast as possible off the ground - put force into the ground & keep legs as close as possible (waste no energy) practice great technique!

Knee Dribbles

Find a wall: 

Swing leg forwards and backwards for height! Ease your way into this movement!

Leg swings (Linear)

Find a wall: 

Swing leg forwards and backwards for height! Ease your way into this movement!

Keep your hips towards the wall and try not to open on swings!

Leg Swings (Lateral)

Sprint Warmup

- Build up to a max effort (90%) sprint 
- Hold the sprint for 10 seconds maintaining the same body posture / Sprint mechanics throughout the duration of the sprint

A1: 10 Second Sprint Hold

Sled push and pull series designed for full body strength + conditioning and most importantly mobility and being strong from different body positions.

- Start on your hands and feet with your legs bent at 90 degrees
- Attach a weighted sled
- With short range of motion crawl forward on your hands and feet
- Keep a neutral spine
- Perform AMRP at the end of the pull

Sled Bear crawl (Forward)

- Start on your hands and feet with your legs bent at 90 degrees
- Attach a weighted sled
- Keeping same body mechanics as going forward
- With short range of motion crawl forward on your hands and feet
- Keep a neutral spine
- Perform AMRP at the end of the pull

Sled Bear Crawl (Backwards)

- Keep your core engaged and your back in a neutral position 
- Move lateral / step and replace
-25 yards each direction

Sled Bear Crawl (Lateral)

A2: Sled Bear Crawl Series:

- With dumbbell / KB handing the opposite side of lead foot
- Preform a Bulgarian split squat while pulling the DB/KB (clean) 
- Strong and balanced push yourself into a standing position while pressing KB/DB overhead and driving knee up! 
- 5 Each leg / 10 total 

Alternatives: 

Lunge step up press / knee drive

B1: Bulgarian Split Clean Lunge Press

- Set hurdles up in a BOX shape
- Hop into hurdles and respond off of ground as fast and springy through ankle joint as possible 
- Finish by hopping onto a high box standing and stabilizing 
- 2 reps each foot / alternating directions / first jump in and go right then left!

Alternatives:
Hop over two lateral hurdles back to center and onto box
Hop over lines / smaller obstacles / and finish by a single leg jump as high as possible into the air and stick landing instead of box

B2: Single Leg Hurdle (Box) Box Jump

- Hop single leg onto Bosu ball landing on Bosu ball with single leg stabilizing and standing up 
- 3 Reps each side 

Alternatives:

- Jump off of both feet and land on one 
- Jump off of one foot and land on moth
- Jump off of both feet and land on both feet

B3: Bosu Ball Single Leg Hops

- Holding a heavy medicine ball (40 LBS pictured in video) in front rack position right to your chest 
- Step out into a low lunge / Press into front foot and HOVER (RDL) from RDL position drive knee forward maintaining single leg balance and great posture throughout movement
- 5 reps each leg / 10 reps total

C1: Medicine Ball Lunge RDL Knee Drive

- In a Bulgarian split lunge position 
- Set hurdle underneath your center of mass
- Preform 10 hurdle hops (count every rep) over and back with huge knee drive and fast response time off of the ground

Alternatives: 
- Slow response time off of ground / collect yourself and jump over hurdle 
- Use smaller obstacle / for example a line.

C2: Bulgarian Hurdle Hops

- Rest your foot on stability ball
- Walk out as far as possible / foot should be the only limb resting on ball 
- Preform 10 pistol leg squats with the exercise ball directly to the side of you / 10 pistol squats with ball in front of you 
- Tall posture and challenge the depth as much as possible / hamstring & hip flexor should feel a serious stretch / strengthen. 
- 20 reps each leg / 40 reps total

C3: Stability Ball Pistol Squat

Here is my foam rolling routine: 

Foam rolling is great deep tissue muscle work! 

Will help relieve muscle tightness / soreness and increase range of motion! 

No you cannot do enough of this! Take your time and find areas that are tight / spend more time there! I recommend this both before and after a workout - also great to do at home at anytime!

Let’s get it!

Foam roll both your upper and lower back, slow controlled motion (notice where your stiffness is and spend more time on that area) this should be slightly uncomfortable!

Upper / lower back

Foam roll your lats (upper left/right side of your back), slow controlled motion (notice where your stiffness is and spend more time on that area) this should be slightly uncomfortable!

Foam roll (Lats)

Foam roll both your glutes by crossing one leg of the other, lean to either side and get creative! Slow controlled motion (notice where your stiffness is and spend more time on that area) this should be slightly uncomfortable!

Foam roll: glutes

Foam roll both your hamstrings (for more intensity cross one leg over the other and rollout one at a time) slow controlled motion (notice where your stiffness is and spend more time on that area) this should be slightly uncomfortable!

Foam roll: hamstrings

Foam roll both your calves (for more intensity cross one leg over the other and rollout one at a time) slow controlled motion (notice where your stiffness is and spend more time on that area) this should be slightly uncomfortable!

Also: you can turn (as you would with your IT band) and roll the side of your calves out (this is painful)

Also: you can roll your shins out on top of roller. This is also very painful (tread lightly)

Foam roll: calves

Foam roll both your IT BANDS slow controlled motion (notice where your stiffness is and spend more time on that area) this should be slightly uncomfortable!

For less intensity place (non working leg) on the ground to control amount of pressure you’re putting on your IT BAND.

Foam roll: IT bands

Foam roll both your quads (for more intensity cross one leg over the other and rollout one at a time) slow controlled motion (notice where your stiffness is and spend more time on that area) this should be slightly uncomfortable!

Foam roll: quads

Foam roll both your inside leg slow controlled motion (notice where your stiffness is and spend more time on that area) this should be slightly uncomfortable!

This is a mf…… be careful LOL.

W10 / DAY 1: Weeks 10-12 / Day #1

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