Name: Playbook - AJ Hotchkins - WEEK 4/5/6: DAY 1
Uploaded: 2023-08-11T16:43:52.940Z
Duration: 65 min
Description: WEEK 4/5/6: DAY 1

Down 20 lbs since starting!! They not ready for me

Kyle

Absolutely brutal. Feel more athletic every day 🔥🔥

Shane

Earl

Vayden

Brendon Roberts

Good work. Really felt my hips engaged towards the end of the work. Good balance of hypertrophy and functional strength too. Ready for day 2 💯💪🏾

Jacob

Feeling awesome again after these workouts. Great combos mate

Misha SWB

Giovanni

ATFamily12

Sergio Flores

Specify is certain exercises are per side, per leg etc

Lance

It was good. Hey what are the best workouts to do to increase my change of direction speed? I just finished my football season. I’m going into my senior year in college football. I started this year as a junior at tight end. I was more of a blocking tight end but next year I want to become more involved in the passing game and my coaches said I need to increase my change of direction speed to create separation with my cuts. What should I do?

Brennan Weir

I can’t think of a better way to start off the week after the praising the Lord🔥🔥 whoever comes across this message and still has not copped this mans program STOP PLAYING WITH YOUR BODY. I’m already seeing results 💪🏾🗣

Malik keener

Mate was a killer especially the finisher at the end, the kb swings 🤦‍♀️😂😂but enjoyed it heaps

Kelemete

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!

Marching laterally throw med ball to the wall as hard as possible

10 each direction! 

Feet don’t come together / athletic position!

Superset med ball series

Medicine ball wall chest pass

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 med ball series

Med ball lateral wall throws

- aggressive, and violent med ball slams 
- triple extension at the top of the slam / violent slam using core 
- scoop ball up with good squat form / drop hips / don’t be lazy!

Superset med ball series

Medicine ball front slams

Hinging at the hip (bar in front rack position)

We are going to stop slightly above 90 degrees and perform a push press.

Allow momentum created from your hips to push bar up, at the top sit under bar + squat up.

Perform at: 

75%, 77.5% 80%, 80%, 82% of your bench max

Push press

DB bench press

Engage your hamstring + Glutes and stabilize your core to offset the dumbbell. 

Eccentric / 3 seconds down and drive up.

Single arm DB / Elevated bench press

Starting In a lunge position:

Explode upward into a box step up while using momentum generated from driving upwards (clean the KB into a front rack position)

 Knee drives up into a sprinter mechanic position (controlled down) repeat. 

3 each side!

Superset with bench!

Lunge KB clean to step up

Alternating your feet / your power should be generated from your hips / explode into a shoulder - landmine press.

This is a full body movement / switch feet and continue the presses!

Super set with tricep dips!

Explosive standing landmine press

Tricep dips

Max effort battle rope slams / triple extension at the top of slam / slamming rope to the ground as hard as possible + similar to med ball slams!

BURNOUT!!!!! Super set with KB SWINGS

Battle Rope Slams

Use power from lower body + hips to generate momentum! At the top of the swing - switch arms (repeat)

Alternating KB swings

WEEK 4/5/6: DAY 1

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

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

Greg

WEEK 1/2/3: DAY 4

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

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 4/5/6: DAY 1

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