Name: Playbook - AJ Hotchkins - WEEK 10: DAY 3 (FRI)
Uploaded: 2023-08-11T16:43:53.033Z
Duration: 45 min
Description: WEEK 10: DAY 3 (FRI)

Earl

Sergio Flores

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:

This week we will work into our 1 REP Max effort sets : be careful and complete a proper warmup before working into a max effort rep.

When performing a max effort lift think about risk + reward. Be happy with your number regardless, it is not the end of the world if you are not PRing. As athletes this is not our focus but is great for finding a baseline + (we will use this as our new working sets %) to work off of moving forward.

In a crouched position + toes active on the ground.

Perform alternating / opposite arm opposite leg while maintaining neutral hip position. Try not to rock side to side at all. Maintain good posture. 

As you can see this movement is challenging.

Alternating plank alternative

Generate power through your hips and swing kettlebell upwards!

KB swings

Controlled motion on the way down (keep core tight)

Drive up! 

Activate glutes + quads - tall posture BIG chest!

(80%, 85%, 90%, continue until you get a max)

SQUAT (MAX)

- Start with a barbell on your upper back
- Step forward with the first leg and lower down until both knees are at 90 degrees
- Bring back leg even with the first then step forward with this leg
-knee drive at the top of each lunge - sprinter mechanics. Toe should be dorsiflexed! 

5 each leg

Barbell walking lunges

With your feet set on the ground - explode up onto the box!

Stationary max effort box jump

Tie a band to a rack!

Similar to bent over rows / hinge at the hip - activate glute - RDL - to knee drive band pull (simultaneously)! 

Elbow high / bent at 90 degrees 

Superset with KB pull-ups

Single leg single arm band pulls

Keeping your hips neutral and butt down use your upper body to pull your weight down and back (forwards and backwards)

You should feel a burn in your shoulders + core

Plank walks

WEEK 10: DAY 3 (FRI)

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

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

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

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 10: DAY 3 (FRI)

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