Name: Playbook - AJ Hotchkins - W10/D2: Week 10-12 / Day #2
Uploaded: 2023-08-11T16:43:53.253Z
Duration: 55 min
Description: W10/D2: Week 10-12 / Day #2

Combat sport strength and conditioning training: 

- Read description of each and every workout for simple variations if you don’t have equipment OR ability to preform different movements! 

- Before and after pictures always welcome! This workout is apart of our combat training series part. 2 (part number one has already been released to check it out)!

Today we will use a kettlebell / a barbell and our body weight to strengthen our full body while challenging our hip mobility & coordination!

Great for all athletes!

- 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!

Hurdle step over (forwards + backwards)

Facing one direction:

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

Hurdle lateral walks (barbell)

- Maintain tall posture and big chest / arm should be locked out with kettlebell tall as possible 
- Shot walk / Duck walk / Big strides for 10 meters both forwards and backwards for both arms!

Alternatives:

-Normal Duck walk 
-OH KB squat

Offset KB OH Duck Walk

- Starting sitting with legs in our 90/90 positioning
- Slow and controlled pick both legs up and switch them into the opposite 90/90 position 
- Preform a hip thrust and press kettlebell up and over your head 
- Preform 6 reps on each side / 12 reps total

90/90 KB Step Through + Press

- Be creative and jump side to side (lateral) OR forwards and backwards while alternating the kettlebell hand to hand 
- Do so with great posture and GREAT athletic stance / you should be able to screenshot any part of the video and see me picture in a athletic stance ready to change direction 
- 30 Total reps / switches

Lateral KB Switches (Hips)

- I Recommend tie two elastic bands together with a 5 pound weight placed in the middle of the two bands 
- From a standing position snap and sit into a kickstand squat position / hold and stabilize 
- Knees should NOT cave / posture should be tall / hinging at hip and bending at the knee (athletic position)   
- 5 reps each side

Chaos Pallof Press

- Tie band around waste and walk out until tension is in band! 
- Coaching point: don’t allow the band to break your posture / hips should be tall and preform pogo jumps as you would with no bands
- :20 seconds each side

Banded Pogo Stability Hops

Strength + Mobility Warmup

- Starting in our split stance kickstand position 
- Hinge at the hip and preform a hand clean landing in a even stance 
- Preform 2 each leg 
*See power / hang clean tutorial for video 
breakdown*

Alternatives:
Regular Stance hang clean / power clean
KB Split stance Swing + Clean

A1: Split Stance Hang Clean

- from a sprinter stance
- 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

A2: Split jumps

- Heavy sled push for 25 yards 
- Have a partner clap and respond with a sprawl and change of direction (up to 4 claps)
- If partner does not clap push sled all the way through for 25 yards 

Alternatives:
- No partner / use cones, shoes, backpack etc and react

A3: 25 Yard Sled Shuttle Reaction

- Set up two boxes slightly apart from each other / giving yourself enough space to jump comfortably 
- Start between the two boxes and work popping your feet and responding into air and landing on the boxes in a lunge / pause for a count 
- preform 4 jumps each leg for a total of 8 jumps

Alternatives:

- Lower the box height 
- Pogo Jump into a lunge isometric hold / jump into air and land in a lunge

A4: Plyometric Response Box Lunges

Cardiovascular + muscular endurance training series specifically for combat sport athletes BUT great conditioning for all endurance athletes!

Complete each movement without rest - 60 seconds between rounds - 4 rounds total

- Coil to alternating directions on top of your kettlebell swing
- Think about loading your body to throw a strike / coil and load / rotate back to center / swing

Kettlebell swing + coil

- SUPINATED grip pull yourself into a 90 degree elbow angle
- Perform slow and controlled leg raises for a total of 8

ISO Pull Up Hold + Leg Raise

:10 seconds sprint 
:6 burpees + turn around 
::08 seconds sprint

Sprint + Burpee + Sprint

- Hanging from a punching bag / LEG STRENGTH / CORE STRENGTH / CONTROL 

If you don’t have a punching bag - sit up & overhead MEDBALL wall pass

Bag Inverted Sit Up

- Bend at the knee + waist and tall posture broad chest 
- Pull a heavy sled backwards for a total of 25 yards

Heavy Sled Pull

Combat Conditioning Circuit:

- Be playful in the half split + fold / Walk your hands / breath
- After 30 Seconds / Move into a half lunge and rock back and fourth for 30 seconds

Lateral Lunge + Split

- From a kneeling full lunge + with toe engaged 
- Without using your hands engage and move into a standing lunge (3 sets 5 Reps)
-From a low lunge position / glue your torso to your thigh and rock back and fourth into a hamstring fold (3 sets 5 Reps)

Lunge Pulse (Kneeling / High Lunge)

Butterfly Holds: 

- Place your knees inside of your thighs in butterfly position + Hold for 5 seconds 
- In same position pull your knees down to the floor (engage your glutes) it helps.

playful Butterfly:

- Keeping feet connected to the ground + posture hips up and rock around / back + fourth :30

W10/D2: Week 10-12 / Day #2

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