Name: Playbook - AJ Hotchkins - W4/D2 Week 4/5/6: Day 2 (Movement)
Uploaded: 2023-08-11T16:43:52.767Z
Duration: 60 min
Description: W4/D2 Week 4/5/6: Day 2 (Movement)

🗣boyyyyyyy!! Goin from strength into med ball throws.... killer 🔪

Spencer

Movement based Strength and Cardiovascular 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💪🏽

Dynamic warmup designed to be completed prior to any form of athletic training!

- Increase your body temperature and break a sweat 

- Warm nervous system / muscles up prior to lifting / performing athletic movements

- Warming your brain to body / proprioception / balance up as well! Let’s work💪🏽

- 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

Banded forward / backward March

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 - 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)

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)

Skipping hip circles

- 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

- 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

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

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

Shuffle sideways for 3-5 steps and complete a lateral lunge

Tall posture - Big chest lunge each direction and push into a lateral shuffle / springy + active warm up! 

Loosen up and bounce around!

Lateral lunge

Dynamic Warmup

Hip mobility + Activation warmup! Great warmup routine prior to doing explosive compound movements such as - power cleans / snatches / squats etc 

We will complete 3 rounds with a “fair” amount of rest time between exercises - catch your breath + go again! The goal is to warm your body up + break a sweat for your lift! 

I’d also encourage you all to hit our active dynamic warmup before getting into these movements - these are great for activation BUT I’d still recommend hitting out warmup💪🏽

Perform a bend - reach feet back to ground (or as far as possible) + Rock back into a pretzel position.

- Perform 4 reps each side

Bend + Pretzel

Perform a bend - reach feet back to ground (or as far as possible) + Rock back into a pretzel position + add hip thrust at the end💪🏽

- Perform 4 reps each side

Bend + Pretzel (Thrust)

Perform a bend - reach feet back to ground (or as far as possible) + Rock back into standing position and perform a med ball slam! Should get triple extension + engage toes at the top & slam med ball down💪🏽

Bend + Sit-up (Med Ball Slam)

Start with med ball at the opposite hip of which you’re standing 

Push off down foot (engaging hips) and simultaneously throw ball at the wall from hip with great core rotation! 

25 seconds total :

Lateral Step Up + Med Ball Throw

Dynamic Movement Series

- If you don’t have a tennis ball get creative / if you do have a tennis ball 
- Sprint from 70~80% while having a partner throw you a tennis ball
- Challenge your brain to body & warming up our coordination
- 10 catches total for your run

A1: Treadmill Sprint + Tennis Ball Catch

Tabata muscular endurance finisher - great for fight sport and endurance athletes💪🏽

We will do 2 total rounds of each exercise (8 total) - 20 seconds work - 10 seconds rest!

We will complete 2 total series of this workout complex! Let’s work - the harder you go the more you will get out of it! Push yourself - see how many reps you can get and compete💪🏽

Hold the heavy rope like you’re holding a ice cream cone / if you do not have a heavy rope use a regular jump rope (attempt double unders instead of heavy rope)

Heavy Jump Rope

Perform a push up on something inverted - substitute (plates / bench etc)

After completing full push up - punch legs through (practice control) (activate hip flexors)!

Push Up - Leg Push Through

Alternate shoulders:

Bend + get underneath the medicine ball with your hips, scoop, explode and gain triple extension + toss ball over shoulder as high and far as possible!

Med Ball Toss

Perform a medicine ball slam + shoot hips (feet back) perform a single arm push up and end with explosive elbows into the medicine ball (2/3) reps of elbows!

Med Ball Slam + Push Up + Elbow

B1: Muscular Endurance Series (COMBAT)

IMPROVE:
👉🏽Lower Body Explosiveness
👉🏽Change of direction
👉🏽Landing mechanics + Balance
👉🏽Rotational power / Mobility

Think about it:

Rotational power: medicine ball rotational tosses = generating power from core / lower body and rotating your trunk (also creating mobility).

Lower Body Power + Explosiveness: hinging at the hip and performing a broad jump + Landing in a loaded position and generated power to throw medicine ball back into wall.

Balance / Stability / Landing mechanics: After performing the broad jump in order to be as efficient as possible you need to land in an athletic position ready to change direction / Jump etc. Bending at the knee / hinging at the hip / NO knee cave and ready to explode again. 

Application: as athletes we need to be able to MOVE, generate force, and conduct brain to body messaging VERY fast in order to be successful in ANY sport. These are some great drills that challenge your movement ability. There is no bench to lay on when competing (bench press), there is no barbell to push against when competing (squats)… These are simple movement patterns that will translate to your athletic ability and make you better in your given sport.

- Standing approximately 2/3 feet away from the wall

- Rotate your trunk and throw medicine ball with controlled explosiveness

- perform 5 each side💪🏽

Medicine Ball Rotational Slam

- Hinge at the hip / once your ass touches the wall explode outwards into a broad jump

- Land in an athletic bent knee position and rotate your trunk and throw medicine ball into the wall (same as movement prior)

- Perform 2 each side

Broad Jump Medicine Ball Rotation

- Hinge at the hip / once your ass touches the wall explode outwards into a broad jump

- Land in an athletic bent knee position and throw medicine ball as high and far as possible behind directly behind you💪🏽

- 4 Total reps

Broad Jump + Med Ball Overhead Toss

- Hinge at the hip / once your ass touches the wall explode outwards into a broad jump

- Land in an athletic bent knee position, reverse pivot and shuffle lateral X1 + throw medicine ball into the wall

- Perform 2 reps each side

Broad Jump + Shuffle + Med Ball throw

C1: Med Ball Wall Slam Series:

These are some of the movements I use to cool down after an intense workout:

Using static stretching poses - added movement! 

Most important factor in this workout is coming back to your breath! Really focus on your breathing. 7/11 breathing, 7 count inhale - 11 count exhale! - forces you to control you breath and bring you heart rate down!

Be as playful as you want with these movements, stretch where needed! As you guys will see in the video, I go off the cusp and try NEW things! LETS WORK!

Hold each movement - stretch for 30 - 45 seconds / as long as you need!

-Bend over with long spine and touch toes! 
-Be playful - walk hands around in circle - come up - slowly drop back down. Etc STRETCH!

Standing toe touch

- Find a wall 
- Hinge at the hip with hands attached to the wall + sit as deep into a squat as possible 
- should feel a stretching sensation in upper back + low back + hammys! 
- Be playful / walk hands to either side - shift hips from right to left!

Wall stretch (Hip Hinges + Arm stretch)

Sit in a depth squat (as I’m doing right now uploading to the app) and be playful - rock back and fourth - straighten legs - lift arms + rotate torso! Etc. explore your body!

Depth squat (Playful)

- in a lateral lunge / rock back and fourth 
- allow arms to pull you deeper into stretch 
- bend both knees in sumo deadlift position 
- be playful and explore some of your aches + pains

Lateral lunge (Playful)

- in a forward lunge position (knee down) sit into your hips + be playful - wrap arm in between legs / inside elbow to inside foot etc 

- rock back into a runner stretch / should fee a great stretch In your hamstring! Keep tall posture / tall chest / reach for toes!

Perform 1 minute each side💪🏽

Forward lunge + Hamstring runner stretch

- from kneeling position / arms extended over your head 
- walk hands around in circular motion 
- be playful / change postures / push hips in - change positions - LETS GO!

Half tortoise

- from sit up position / hike your legs over your head 
- dangle feet and be playful / walk in circles / come in and out of stretch!

Hips up and back

*Hold each position for 30 seconds*


- leg straight up and down 
- leg outwards to the side (groin) 
- leg across body

Band flexibility series

Dynamic Cool Down

W4/D2 Week 4/5/6: Day 2 (Movement)

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)

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

W4/D2 Week 4/5/6: Day 2 (Movement)

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