Name: Playbook - AJ Hotchkins - WEEK 4/5/6: DAY 1
Uploaded: 2023-08-11T16:43:52.847Z
Duration: 60 min
Description: WEEK 4/5/6: DAY 1

Tank

Quintin

Ameer

It was good the bell things were difficult for me the last 2

Constancio

Brad

New cardio - using the ski machine we are sprinting to 25 calories (sprint as hard as possible until you reach 25 calories) big strong pulls - triple extension pulls to the floor! Work! We will move into our cardio Portion circuit after the ski machine. 30 seconds rest between each exercise, 2 minutes rest between each round!

Moving into our strength circuit: we will rest 1:30 seconds in between each exercise and push ourselves to move more weight! 2 minutes in-between rounds / finishing with our ab circuit💪🏽

New cardio - using the ski machine we are sprinting to 25 calories (sprint as hard as possible until you reach 25 calories) big strong pulls - triple extension pulls to the floor! Work!

Circuit #1

Ski machine

Perform BIG med ball slams both linear / triple extension slamming med ball directly in front of you for 15 seconds - switch to lateral med ball slams / great trunk rotation - rotate back foot perform for 15 seconds!

Circuit #1

Med ball slams linear - lateral

- Start with the weight strapped around your waist
- Pull up until your chin reaches over the bar
- Slowly lower back down

Alternative: banded - regular pull-ups / I was having fun at a new gym💪🏽

Circuit #1

Weighted pull-ups

- From a standing position / hinge at the hip + with tall posture bug chest
- Lower hand down while straightening your leg behind you 
- Finish with big knee drive (stabilize at the top)
- 8 each leg

Circuit #1

BW single leg RDL

Sit your hips underneath med ball / place hands underneath Medball 

With great posture explode up and throw medball over your shoulder (alternation shoulders)

Throw med ball as high and as far as possible + jog over to med ball (repeat)

Circuit 2

Med ball toss over shoulder:

Hip elevated DB press:

With hips elevated and glutes / hamstrings  / core engaged 

Upper back seated on bench, perform DB bench press - control down drive up - quick reps! 

Circuit #2

Hip elevated DB press

Offset KB Reverse lunge 

With a kettlebell in hanging position, take a step back with the opposite foot

Drive back upward into a sprinting upright position / pause for a count + repeat 

Circuit #2

Offset KB lunge

Alternating TRX / RING pulls:

Perform a neutral TRX pull 

Perform a elbows out and up TRX Pull

Perform a arms arms + elbows out TRX pull

Walk feet inward for more resistance - outward for less resistance! 

Perform each movement 4X for a total of 12 pulls 

Circuit #2

Alternating TRX pulls

In a seated upright position with core engaged / opposite knee in sprinter position:

Perform 10 leg circles each direction / slow controlled movement.

Complete abs as circuit / superset

Core leg circles

Fall onto an exercise ball (trust fall)

Land with two hands shoulder width apart  on exercise ball - stabilize

This is a challenging movement! Shoulder mobility - stability + core strength.

Complete abs as circuit / superset

Exercise ball falls

Holding a plank position on a exercise ball 

Perform a circular motion with your elbows (draw as big of circles as possible) 

Slow and controlled movement! 

6 each direction!

Complete abs as circuit / superset

Exercise ball stirs

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

Complete abs as circuit / superset

Exercise ball pikes

WEEK 4/5/6: DAY 1

Jaquante Murphy

Keith

Week 1/2/3: Day 1

Big Ron

Really like the landmine squat press! Felt like this worked my total body and excited to see the rest of the program! 💪🏼

Steph Eddy

Week 1/2/3: Day 2

Crazy work outs, got me sweating crazy 👏🏽💯

David

Week 1/2/3: Day 3

Shit!!! Got me wanting to workout like this with heavy weight!!

Week 1/2/3: Day 4

Jonathan

WEEK 4/5/6: DAY 2

Great full body workout! Really loved the landmine circuit. Makes you feel like a badass 💪🏼

WEEK 4/5/6: DAY 3

Josh

WEEK 4/5/6: DAY 4

Love this but I fw the pants ! Where you get them at ? And bro I want to rock the not normal merch! Pls I’ll buy it asap!

WEEK 4/5/6: DAY 1

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