Name: Playbook - AJ Hotchkins - WEEK 1/2/3: DAY 2
Uploaded: 2023-08-11T16:43:52.858Z
Duration: 45 min
Description: WEEK 1/2/3: DAY 2

Shit makes you feel like Batman after a lift like that

Xander Robinson

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

Kyle

Earl

Diego

Donovan Sergei

Igniting gotta finish through it, love the challenge!

Kaymen Cureton

Anthony Iannacci

Vayden

Kenneth

Anonymous

Kylie Corbin

Matt

Jamail

Definitely was tough but feels great after being back from surgery💪🏾💯

Daniel Calvo

these workouts are not only good for athletes but really helps after coming back from a hip surgery. feeling closer to being 100% and feel these will apply on the field. @24sethhh

Seth Saucedo

Ferran

Vali

Joshua

Giovanni

ATFamily12

Kettle bell swings different bro ima have to stick with this fr

Austin

16 🌟's out of 5 🌟's 💯💯💯 training out here like a pro athlete bro! Happy birthday. This workout was excellent. I'm sweating bullets. 
- @LifeCoachJesse

lifecoachjesse@gmail.comp

Sergio Flores

Some of the supersets sets are off, I’m not sure if they are supposed to match or not. If you can clarify that, it would be great!

Asad

Sick work bro. You’re killing it with these workouts. Made me drop so much weight already

Noah Power

Great really feeling that I am getting the most of my time using your program

Adam

Alex Benitez

Workout was awesome! Any updates on being able to record weight?

Jacob

Julio

Intense is the only word that i can  describe it lol was hella tired!!

Jonathan

Fucken BADASS workout getting me ready for JUCO ball baby let’s go!!!

Fernando

Ramon

Heath

Malik keener

Adam Moumine

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!

5 RDLS 

5 HANG CLEANS

5 FRONT SQUATS

Superset with med ball slams

Bar warmup

Complete our Med ball slam series / nice and light / 60% effort!

Superset with alt plank lifts

Med ball slam series

Using your core to stabilize, engage glute and lift opposite leg + opposite arm. 

Try not to shift at all. Your hips should stay down and you should not rock back snd fourth! 

LETS GO!

Alternating plank lifts:

Percentages: of max

Set 1: 70%
Set 2: 75%
Set 3: 80%
Set 4: 85%
Set 5: 87.5%

Superset with vertimax jumps!

hang cleans (catch in squat)

Start in a straight leg position - snap down into a bent knee position with arms loaded ready to jump 

Explode up high as possible (reset) after each rep.

Double response (vertimax) jumps

Controlled motion down / drive up through glutes / quad / shoulder press! 

Offset KB makes us keep our core tight!

Superset with box jumps

Bulgarian lunge KB offset shoulder press

Maintain low center of gravity / land with low center of gravity (ready to explode - change direction) / cones should be low - working change of direction / box should be high - explode onto the box + land - stabilize

2 reps each side.

Lateral / linear / vertical box jump

3 seconds (controlled down) drive up

Bar should be tight to your body / feel stretch in your hamstring.

Perform at 80% of clean max

Superset with INVERTED ROW

Use a bench / exercise ball + a bar in a rack to complete this exercise!

If you want less resistance you can move the barbell upwards. For more resistance add weighted vest / a plate on your chest!

Inverted row

Perform a chin up - knees core to chest - extend legs - recoil and come back down!

Superset with KB hip swings

Chin up + leg raise

Swing KB side to side while maintaining a strong base. Rotate your back foot and generate power through your hips! 

Explosion!

KB Hip swings

WEEK 1/2/3: DAY 2

Angelo

John

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.

Foam roll routine:

Nathan

Maui Roopinia

Just what I needed after a great workout!

Keith

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

Quinn

Dynamic - Static Cool down

Ignacio

WEEK 1/2/3: DAY 1

WEEK 1/2/3: DAY 3

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

Greg

WEEK 1/2/3: DAY 4

Brendon Roberts

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

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

Jesus Jacobo

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 2

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