Name: Playbook - AJ Hotchkins - WEEK 1/2/3: DAY 4
Uploaded: 2023-08-11T16:43:52.922Z
Duration: 90 min
Description: WEEK 1/2/3: DAY 4

Kyle

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

Greg

Earl

Donovan Sergei

Vayden

Brendon Roberts

Jacob

Jamail

Misha SWB

U should put an alternative for the exercise than u combine with the incline bench banded press for the people like me who can't do that kind off exercise.
But the rest is amazing.

Ferran

Another fye ass workout! #JUCOProduct - @Jaredmartino_

Jared

ATFamily12

Good workout ! and also good playing list

Sergio Flores

Bro! What are you doing with this workout?!? Killer lol ufffff beast of a beast workout. I didn't try the headstands for shoulder press with the kettle bells did it regular. Lesss goooo! Glad I did the warmup with dynamic and foam. Really supportive and prevents injury.. By the way did you ever send the package? - @LifeCoachJesse

lifecoachjesse@gmail.comp

Another banger!!!! (Had to skip day 3 because this I don’t have the equipment needed, but we making up for it Friday🗣) I’m telling everyone I know about your plan🔥🔥

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!

5 RDLS 

5 HANG CLEANS

5 FRONT SQUATS

Superset with plank saws

Bar warmup

Holding a plan position, slide your feet back in a controlled motion, use core to pull your feet back!

If you don’t have sliders you can use towels on a slippery surface!

Plank saws

Slow controlled movement - stop above or at 90 degrees and explode upwards into a shrug + triple extended position!

Use 70% of squat max (SPEED)

Trap bar deadlift + shrug

eccentric squats: 

:3 seconds controlled down / DRIVE through heels / activate glutes / quads and explode UP. 

Momentum of the squat should allow you to explode onto your toes!

Percentages: 50% (SPEED)

Superset with box jumps

Depth squats (band is optional)

Quick response off of the ground - should explode quick as possible into the next rep!

Low to high box jump

At a 45 degree incline

Wrap band underneath bench / use weight light enough to control down abs drive up for strict reps 

TIME UNDER TENSION! The bands!!!!!

Challenge yourself with the weight but maintain form

Slow and controlled down / drive up! 

Superset with TRX bands.

Banded DB incline press

- Hold a hand stand against the wall
- Bend at the elbows to come down 
- Come down a couple of inches and back up

Handstand push ups (modified)

- With back supported hold two KBS at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position



GRIP VARIATION: 

Hold KBS / one by handle - other in palm (grip and forearm strength) 

Superset explosive step ups

KB seated shoulder press

Start with one leg on the box / explode upwards and switch legs / quick response!

Alternating explosive step ups

Use your core to twist upper body - back foot rotates (throwing a punch or football etc) and throw the ball into the wall! 

Superset with chin up / leg raise

Superset with med ball slam to vertical jump

Med ball lateral wall throws

Get triple extension and slam med ball down as hard as possible / in a loaded position explode into a vertical jump!

Superset with sliding planks

Med ball slam to vertical jump

Put sliders under your feet and keep your body as still as possible + use hands to pull
Yourself forward while keeping your core tight!

Heavy burn in shoulders / core!

Slider walking planks

WEEK 1/2/3: DAY 4

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

Xander Robinson

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

WEEK 1/2/3: DAY 3

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

Daniel Calvo

Joshua

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

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 4

Community

More workouts from AJ Hotchkins