Name: Playbook - AJ Hotchkins - WEEK 1/2/3: DAY 5
Uploaded: 2023-08-11T16:43:52.931Z
Duration: 75 min
Description: WEEK 1/2/3: DAY 5

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

Joshua

Giovanni

Jamail

Ramsey

You made these workouts to ultimate perfection❗️❗️ right when I think things might get a lil easier a different muscle gets targeted🗣🗣🔥

Malik keener

Just waiting on that lower mobility program to do in the mornings !! Fuck with your playbook fr man🙏

Maui

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!

Towards the end of the week we will begin to dial back: 

Perform sprint work / skill work on saturdays!

Bar warmup

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

Med ball slam series

From hand position snatch weight above head / lock out at top!

Use: 70%, 72.5%, 75% (stay at 75%)

Alternative for those who haven’t learned Olympic lifts:

Snatch grip dead lift!

Hang snatch

Use whatever weight is available and control your movement down + EXPLODE up and slight pause at the top!

If you aren’t able to complete pull ups, tie a band + put your knee inside of the band! 

Pull ups suck but are one of the best exercises on the planet! Let’s go.

Superset with single leg RDL

Weighted pull - ups

Single leg RDLS!!!!

Challenge your balance + core!

Slight bend in knee, hinge at the hip / controlled movement down / engage your glute in rear leg and extend towards the back wall. 

DRIVE back up!

Single leg RDL’s

Attach TRX cable to sled:

Sit hips down (low center of gravity) 

Use power from your hips to pull sled - finish with big pull with lats! 

Big explosive movements!

Superset with Bent over rows

Sled pulls

Opposite arm + opposite leg 

Use KB to counterbalance yourself. Active the glue of your rear leg and pull the KB with your lat + bicep!

KB single leg bent over row

Bottom leg sits at a 90 degree angle:

Upper body relaxed / resting on side with shoulder parallel to the ground

Top leg works: Leg straight / Dorsi flex your toe / faces you / activate glute + raise leg with heel elevated towards ceiling!

Glute medius activation:

Bottom leg sits at a 90 degree angle:

Upper body relaxed / resting on side with shoulder parallel to the ground

Top leg works: leg at 45 degrees Dorsi flex your toe / faces you / activate glute + raise leg with heel elevated towards ceiling!

Glute medius raises

Bottom leg sits at a 90 degree angle:

Upper body relaxed / resting on side with shoulder parallel to the ground

Top leg works: leg at 90 degrees Dorsi flex your toe / faces you / activate glute + raise leg with heel elevated towards ceiling!

Feet shoulder width apart / knees together / drive up / control down one vertebrae at a time!

Glute bridge series:

Glute bridge series:

Feet shoulder width apart / drive up / control down - one vertebrae at a time / repeat

Feet together / knees together / drive up / control down one vertebrae at a time!

Glute bridge series

Feet together / knees apart / drive up / control down 1 vertebrae at a time:

With feet flat on exercise ball use your core to pull yourself into a folded (pile) position - control back down

Exercise ball pikes

Using exercise ball:

Single leg (foot) sits on exercise ball while opposite leg is in a sprinter like position (toe dorsiflexed) 

Drive opposite knee to chest - control back down. Sprint mechanics / ass down / try not to let hips rock! 

Challenging movement!

Single leg knee drive (exercise ball)

WEEK 1/2/3: DAY 5

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

Earl

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

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 5

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