Name: Playbook - AJ Hotchkins - WEEK 4/5/6: DAY 3
Uploaded: 2023-08-11T16:43:52.957Z
Duration: 50 min
Description: WEEK 4/5/6: DAY 3

Earl

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!

Wednesday’s will be used for sprint / agility work + CORE.

Full speed sprint up hill! Full recovery at the bottom! 

2:30 seconds

30 yard incline sprint

4 med ball tosses up hill: 

Toss med ball / explode / as far and high as possible / get triple extension through the hips! 

Sprint up hill and grab ball (repeat)

Med ball tosses (up hill)

Start in a 2 point stance / use power from hips - takeoff to push the ball outwards as far as possible / sprint 20 yards up hill behind ball!

2 reps each foot forward!

Med ball chest pass to uphill sprint

3 quick response broad jumps to uphill sprint / do not spend a lot of time on the ground / explode out as far as possible for 3 BIG broad jumps / land in sprint up hill for remaining 20 yards

3 quick response broad jumps to uphill sprint

Conditioning purposes! Sprint up the hill as far as possible! LETS GO! LAST ONE!

Max effort hill spring t (distance)

Grabbing onto your partners ankles - stabilize your core - feet come up (partner throws feet down in any direction) don’t allow feet to touch the ground. Feet should drive back up towards partner! 

Complete core as circuit

Partner feet throws

Have a partner pin feet down onto a bench.

Hang torso all the way off of the bench and perform oblique raises! Range of motion + control.

Controlled movement down - drive up! 

10 each side

Complete core as circuit

Partner oblique raises

On a knee:

Tie band to a platform about shoulder height. 

Rotate your trunk (use core muscles to stabilize and pull band across your body)

Control the band on the way back - explode into the next rep!

Kneeling band oblique pulls

Tie a band to rack / wrap band around foot / while lying on back - drive knee to elbow as back comes off ground in an explosive motion.

Complete core as circuit

Sprinter sit ups

Russian twist with aggressive med ball slams!

Variation: No med ball / light touches / gain mobility!

Complete core as circuit

Russian twist

WEEK 4/5/6: DAY 3

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

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 3

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