Name: Playbook - AJ Hotchkins - WEEK 1/2/3: DAY 3
Uploaded: 2023-08-11T16:43:52.868Z
Duration: 50 min
Description: WEEK 1/2/3: DAY 3

Xander Robinson

Earl

Vayden

Mauro

Give me more weights. I don't wanna run. LOL.

Ferran

Joshua

ATFamily12

Brennan Weir

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!

Core + LADDER / AGILITY work.

Partner claps -> you react (athletes)

Perform  1 foot in 1 foot out / low center of gravity / on partners clap burst out from wherever you are at the time! 

Try not to allow feet outside of your frame - try not to take extra steps on partners clap

Burst 10 yards

1 foot in 1 foot out - to sprint

Partner claps -> you react (athletes)

Perform 1 foot in 1 foot out / low center of gravity / on partners clap burst out from wherever you are at the time! Flip hips and sprint!

Try not to allow feet outside of your frame - try not to take extra steps on partners clap

Burst 10 yards

Backwards 1 foot in 1 foot out to sprint

Partner claps -> you react (athletes)

Perform icky shuffle / low center of gravity / on partners clap burst out from wherever you are at the time! 

Try not to allow feet outside of your frame - try not to take extra steps on partners clap

Burst 10 yards

Icky shuffle to sprint

Partner claps -> you react (athletes)

Perform icky shuffle facing opposite direction/ low center of gravity / on partners clap burst out from wherever you are at the time! Open hips and sprint!

Try not to allow feet outside of your frame - try not to take extra steps on partners clap

Burst 10 yards

Icky shuffle / turn sprint

Partner claps -> you react (athletes)

Perform linear 1 foot in one foot out / low center of gravity / on partners clap burst out from wherever you are at the time. Backpedal (low) break when you see the cone in your perineal vision, drive around the next cone and flip your hips!  

Try not to allow feet outside of your frame - try not to take extra steps on partners clap

Linear one foot in one foot out

Partner claps -> you react (athletes)

Perform lateral 1 foot in one foot out / low center of gravity / on partners clap burst out from wherever you are at the time. Lateral sprint to come (10 feet away) lateral sprint to cone (5 feet from original spot) and burst 10 yards

Try not to allow feet outside of your frame - try not to take extra steps on partners clap

Lateral one foot in one foot out

Finisher!!!!!! Sprint / pedal / shuffle / sprint! 

Don’t be lazy, sink hips, low center of gravity, feet don’t go outside frame! Let’s get it! 

30 seconds rest in between! Conditioning!

Sprint/backpedal/shuffle/sprint

Quick response med ball broad jumps!

Body control stick the last jump and stand up / land in loaded - hinged position / explode into the next jump!

Med ball broad jumps

Starting in a kneeling position with your toes tucked.

Explode to standing + chest pass medicine ball as far as you can and take off into a sprint! 

Max recovery in between reps!

Knee to standing sprint

Tie a band to rack / wrap band around foot / while lying on back - drive knee to elbow as back comes off ground in an explosive motion.

Sprinter sit ups

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!

Complete abs in circuit format!

Barbell rollouts

Squeeze the exercises ball in between your legs + engage core in planked position. 

Touch each foot to the ground in a controlled manner!

Exercise ball oblique touches

Med ball option:

Squeeze the med ball tight, should be placed in between your thighs or calves / life and rotate your lower body to the opposite armpit. 

Raise knees as high as possible! Control down!

Hanging oblique knee raises:

Hanging alternating toe touches! No load! 

Find a rhythm and work trunk mobility while maintaining balance!

Complete abs in circuit format!

Hanging alternating toe touches!

WEEK 1/2/3: DAY 3

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

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

Kyle

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!!!💪🏾

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

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 3

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