Name: Playbook - AJ Hotchkins - W4/D1 Week 4/5/6: Day 1 (Strength)
Uploaded: 2023-08-11T16:43:52.747Z
Duration: 60 min
Description: W4/D1 Week 4/5/6: Day 1 (Strength)

Strength + Power Day

Pay close attention to weights and percentages. You will also need to pay close attention to supersets (listed in the ends of descriptions of workouts). 

Complete dynamic warmup and foam roll routine prior to this workout: by purposeful and work on your movement patterns / The warmup process is just as important as the workout💪🏽

Complete each set / rep with proper form and technique. Great posture, no knee cave, strong + strong posture throughout the duration of the workout (sharp reps). Use moderate / recommended amounts of weight (See description) - I’d rather strong and powerful reps at a lower weight than risking injury lifting heavier weight in which our body is not ready for!

Let’s be intense and purposeful & Let’s get this MF money💪🏽

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:

- Starting from a kickstand foot position / split stance back toe is engaged 
- Hinge at the hip with a slight bend at the knee and preform a RDL challenge the depth
- Convert and sit butt low with a flat back and drive out of the bottom of your squat 
- 3 each leg for a total of 6 RDL + SQUATS

A1: Kickstand Zercher RDL + Squat

- From a kneeling position with elastic bands around your waist 
- Pop up from kneeling position (if you cannot just start with a broad jump)
- Immediately once you’ve landed on your feet preform 2X broad jumps landing over the top of your medicine ball
- Pick medicine ball up and slam 3X remaining in a balanced athletic stance 
- 3 total reps/ 9 total slams

A2: Kneeling Pop Up + Broad jump MED Ball Slam

- From standing position fall into a lateral Lunge 
- Circle foot around into pistol squat position 
- Pistol squat up and repeat / if you cannot hit a pistol squat use a PVC pipe for assisted support 
- 8 total / 4 each side

A3: Lateral Pistol Squat Flow

- Elevate hips / and opposite leg to working arm with upper back resting on bench! Tall strong posture!
- Control for :02 seconds down and drive upward 
- 5 each arm / coaching point keep hips neutral & elevated. If you cannot I recommend putting both feet into the ground and alternating arms

B1: Hip Elevated / Leg Elevated Single Arm DB Press

- Fall onto exercise ball with hips (IN) don’t allow your tall posture to break. 
- Land on exercise ball with locked and extended arms / stabilize and repeat

B2: Exercise Ball Trust Falls

- Push & pull contrast muscular endurance circuit! Move immediately from drill to drill with 1:30 rest between rounds!

- Starting in a wide grip push-up / outside of the medicine ball preform a jumping wide grip push up and land on medicine ball with both hands
- Preform a narrow grip push-up with both hands on the ball popping off into wide grip position! 
- repeat X 10

Medicine Ball Explosive Push-up VAR: 1

- Tie a battle rope / any rope to kettlebells (or any form of weight)
- Lying down on back with straight arms (as straight as possible) pull rope as fast as possible! 
- Perform 2 reps in each set!

Lying Rope Pull

- Starting with hand on medicine ball / other hand on ground 
- Preform a explosive push-up switching medicine ball and moving body over landing on medicine ball with opposite hand! 
- repeat X 10

Medicine Ball Explosive Push-up VAR: 2

- Tie a battle rope / any rope to kettlebells (or any form of weight)
- Standing up hinging at the hip in athletic position keeping arms straight (as possible) pull rope as fast as possible!
- 2 Reps each set

Lateral Rope Pulls

- Starting in a narrow grip / close grip push-up position
- Push up and explode placing both hands in a wide grip on medicine balls immediately into a push-up… 
- repeat X 10

Medicine Ball Explosive Push-up VAR: 3

- Tie a battle rope / any rope to kettlebells (or any form of weight)
- Standing up hinging at the hip in athletic position keeping arms straight (as possible) pull rope as fast as possible (from front position as pictured above)
- 2 Reps each set

Linear Rope Pull

Combat Upper Body Strength

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)

Ankle (C.A.R.S)

FULL BODY C.A.R.S

W4/D1 Week 4/5/6: Day 1 (Strength)

Exactly what I’m looking for to elevate my game as I enter a new phase of training, jiu Jitsu.

Pico

I’ve always struggled with changing my weight training to train more like an athlete, but this 100% helps. I totally feel like I’m training to be more powerful and explosive, and having the vids and the timer really makes it feel like you’re being coached. Totally what I need in my daily life now as a young mma fighter.

Kavai Jones 

Raumo

W1/D1 Week 1/2/3: Day 1 (Strength)

Spencer

I saw how much there was in the beginning, BUT I started to Get Down to Business! NO RETREAT! 🔥💪

W4/D1 Week 4/5/6: Day 1 (Strength)

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