Name: Playbook - AJ Hotchkins - WEEK 1/2/3: DAY 1
Uploaded: 2023-08-11T16:43:52.848Z
Duration: 70 min
Description: WEEK 1/2/3: DAY 1

Xander Robinson

Ignacio

Steven

Bro first workout felt great, excited to continue and see off season results 💪🏽

Regan

Anthony

Santiago

It was pretty challenging but a really good way to test my athletic ability

Jesus Jacobo

Brian

This was great! Challenging, but it has to get done 😤

Willis Hall

On the road to being more explosive & more mobility 💪🏽

Earl

Diego

Donovan Sergei

Brian Marcinczyk

Great shit bro! Just what I needed to get out of my comfort zone and tap into that inner killmonger energy 😤

Xavier Hutchinson

Brent

Mauro

Kenneth

From a retired D3 football player who now works in law enforcement I really enjoyed this workout.. Haven’t felt my whole body activated like this in a workout for awhile, awesome stuff!

Tyler

Once a former athlete turned “weight room warrior,” I’ve felt an increasing lack of flexibility/mobility and wanted to try something different. 

After the first workout, this is exactly what I was looking for. Perfect combo to hit every muscle group HARD, while also building flexibility and mobility. Definitely can’t wait to see these results.

Kenny

Riveting shit man, glad to take in Day 1, no pussy shit it works you! Gotta be ready! Love it appreciate you bro!

Kaymen Cureton

Anonymous

Matt

Great I feel this will help me with my football season

Owen

Joey

I don’t think it would be to hard but man I left the gym feeling like I paid rent that day felt so good to switch up for my regular lifts

Nate

Brendon Roberts

Former college athlete.. this workout was JUST what I needed! Please don’t stop producing this!

Keith

Jacob

Fucking dope man feel good body feels good, looser loving it !

Jason

feeling good on day one and got through it with the “if i die, i die” motto. cant wait for day 2.

Seth Saucedo

John

Made me feel like I have been working out wrong my whole life😂

Quinn

JETMIR

Joshua

Blonphy

Giovanni

Awesome just started the 4 week program and I can tell it’s going to be great for me

ATFamily12

good shit day one killed ! But we gonna get better

Sergio Flores

Austin

Loved it, exactly the type of athletic development training I’ve been looking for. It identified my weak points but I’m confident that will change over the 4 week program. ⭐️⭐️⭐️⭐️⭐️

Jack

Ethan Guilliams

Brennan Weir

Pause squats loaded up to 315x3 😮‍💨🥵. Athlete to athlete, this shit had me gassed

Shay

For the first work out some I’ve the exercises are you impossible

Adam

One of the best for sure❗️🔥🔥 had to circle back to it

Malik keener

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:

Complete each set / rep with proper form and technique. Great posture, no knee cave, strong + sharp reps!

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.

Foam roll: inside leg

Foam roll routine:

Pull band a part using shoulders / back muscles! This is a warmup! 

Super set with scalp chin ups!

Superset with bar toe touches

Band pull aparts

From hanging position touch your toes to the bar (90 degrees / variation) control on the way down and explode into the next rep!

Superset with KB swing

Bar toe touches

Use power from lower body + hips to generate momentum! At the top of the swing - switch arms (repeat)

Alternating KB swings

3 seconds controlled down

Pause at the bottom for a single count 

Drive up! 

Activate glutes + quads - tall posture BIG chest!

(70%, 75%, 80%, 80%, 85%)

Paused Squats

Close grip: hands should be about shoulder width apart. 

3 seconds down (important) CONTROL weight down - time under tension! 

Explode up!

SUPERSET WITH MED BALL PARTNER PUSHES

Eccentric bench press

Have a partner stand on a platform and perform partner med ball chest passes!

This is a plyometric movement and should be completed at max effort! Be explosive and twitchy!

Partner med ball chest passes

On one knee use opposite arm to hold weight + shoulder press!

Offset reps: use obliques to remain tall posture, no breaks in the hips! Use shoulder to press weight upwards!

Superset with SINGLE LEG SQUAT

1/2 kneeling shoulder press

Start on a single leg / controlled movement down / do not allow your heel to come off the ground / explode back up utilizing your glute + your quad / must stabilize your core!

Single leg squats

Use towels or sliders:

Stabilize your core / do not rock hips / stay in a push-up position. On your way down extend one arm directly above your head and remain balanced! Controlled down + drive up.

Superset with KB dead jumps

Slider push ups

From a resting position, cut the slack between your grip + the KB. 

Engage core / activate glutes / explode into a vertical jump! 

Superset with tricep dips

Kettlebell Deadlift to jump

Slow and controlled down, engage the low pec and tricep on the way up! Keep a tight core and try not to swing!

Tricep dips

Tight strong core - control barbell on rollout / don’t allow yourself to break at the hip - maintain strong posture - contract core and roll barbell back inward!

Superset with banded oblique pulls

Barbell rollouts

Walk out / maintain tension in band / execute an explosive PULL and control the band on the way back. 

Use power from hips / rotate your back foot and explode!

Band oblique pulls:

WEEK 1/2/3: DAY 1

Angelo

Alex Snell

Power Clean Tutorial:

William

Tray

Rick

Dynamic warmup

Did not know how much I needed this. Never used my foam roller in some of the ways shown.

Sergio

Jaeden

I learned how to train and become an actual athlete. I used to workout like a body builder.

Nathan

Maui Roopinia

Just what I needed after a great workout!

FEET ON WALL RECOVERY

This is amazing after skipping rope & boxing.. THANK YOU

was able to cool down, control breathing, loosen up. I feel great, ready for tomorrow!!

Ethan

Dynamic - Static Cool down

Shit makes you feel like Batman after a lift like that

The best athletic program you’re gonna get, training your children is easier with this. I love it!!

Emmit and Kyturah

Victor M Pena Cuevas

WEEK 1/2/3: DAY 2

Vayden

WEEK 1/2/3: DAY 3

Kyle

Good pace I subbed weighted squats with band jumps and for a killer workout in

Greg

WEEK 1/2/3: DAY 4

God damn my ass is on 🔥 and those pikes and sprinters at the end were hell but we pushed thru BABY!!!💪🏾

Daniel Calvo

WEEK 1/2/3: DAY 5

Down 20 lbs since starting!! They not ready for me

Absolutely brutal. Feel more athletic every day 🔥🔥

Shane

WEEK 4/5/6: DAY 1

Did the hang cleans with kettlebells. As a super set with squats and power cleans. Still on the hustle

Misha SWB

WEEK 4/5/6: DAY 2

WEEK 4/5/6: DAY 3

Feelingngreat and noticing genuine improvements in performance

On week 2 and feeling looser and stronger

WEEK 4/5/6: DAY 4

No matter the age, no matter the sport. This guy is a master in keeping you athletic in all aspects.

WEEK 4/5/6: DAY 5

Could not do handstand push-ups so I modified it 😂 workout was fire thooo

More explosive, stronger, more mobile ✊🏽

WEEK 7/8/9: DAY 1

This work today had me watching the door & digging deep 💪🏽💪🏽

Awesome once again. Although did lunge curls for same reps instead of those barbell curls.

WEEK 1/2/3: DAY 1

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