Name: Playbook - AJ Hotchkins - WEEK 4/5/6: DAY 2
Uploaded: 2023-08-11T16:43:52.947Z
Duration: 75 min
Description: WEEK 4/5/6: DAY 2

Jesus Jacobo

Kyle

Did the hang cleans with kettlebells. As a super set with squats and power cleans. Still on the hustle

Misha SWB

Vayden

Jacob

Brendon Roberts

Joshua

Giovanni

ATFamily12

Fernando

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!

Lying face down:

Hands extend outwards (in a straight position) 

Touch your heel to your opposite hand / should feel a stretch in your shoulders - chest and hips! 

Super set with alternating planks

Scorpions

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. 

Superset with bar warmup

Alternating plank alternative

5 RDLS 

5 HANG CLEANS

5 FRONT SQUATS

Superset with alternating planks

Bar warmup

Perform a hang clean and catch in a front squat position / drive up! BIG HIPS!

Complete at

(80%, 82.5%, 85%, 87.5%, 87.5%)

Hang clean

Perform a TRX row

Use momentum from the pull to perform a shoulder press at the top!

This movement should challenge your coordination - use a light DB/KB

Perform 5 each arm!

Superset with bent over row

TRX to Shoulder Press

Hinging at the hip perform a landmine bent over row.

Should be in a athletic position / control bar down and explode up! 

Explosive controlled reps with moderate weight (60% of bench) 

Superset with pull ups

Landmine bent over row

With one hand placed in front of the other:

Face in same direction as hands / stabilize and tighten your core on your way up / don’t allow hips to shift. 

Head goes to each side of the bar 3 reps each (6 total reps) 

Superset with ball leg curl complex

Rotational pull-ups

Use exercise ball for stability / core strength.

Hips should be up off the ground in a bridged position! 

4 leg curls / 4 glute bridges / 4 lift hips

Ball leg curl complex

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

Complete glute series as a superset

Glute bridge series

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

Complete glute series as superset

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

Complete glute series as a superset

Glute bridge series:

WEEK 4/5/6: DAY 2

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

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

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

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 2

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