Name: Playbook - AJ Hotchkins - WEEK 4/5/6: DAY 4
Uploaded: 2023-08-11T16:43:52.963Z
Duration: 70 min
Description: WEEK 4/5/6: DAY 4

Feelingngreat and noticing genuine improvements in performance

Misha SWB

Earl

On week 2 and feeling looser and stronger

Brendon Roberts

Giovanni

did DB bench w 100 for the first time ever !! Let’s get it!!!!

Sergio Flores

Joshua

A little bit of the workouts were missing and the sets were off on the SS. Killer workout though G!

Asad

Love this program, good stuff everyday day !! Let’s get it !!

Malik keener

Let it not be said that this is not the best app out there and that I don't put in that fucken work in bro! Best overall workout. I am drenched. Love the combo of the explosive leg workouts plus the super sets of the 3 chest workouts. More of those super set workouts please. Where you combine 3. Hardest worker in this gym. - @LifeCoachJesse

lifecoachjesse@gmail.comp

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!

Jump rope for 30 seconds after every set to keep heart rate up!

Superset with KB swings

Jump rope

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

Superset with ball falls

Alternating KB swings

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.  

Superset with band pull aparts

Exercise ball falls

Pull band a part using shoulders / back muscles! This is a warmup! 

Super set with scalp chin ups!

Band pull aparts

In an athletic (sprinter like position) hinge at the hip + explode vertically as high as possible.

Weight should be light enough to jump off the ground with good technique (strong posture) and without any pain! EXPLODE!

Superset with Bulgarian split squat jumps

Trap bar split jumps

In a Bulgarian split lunge position:

Bend knees slightly - explode vertically as high as possible. Drive knee upward to your chest. Land softly at the bottom.

3 each leg!

Bulgarian split jump

Lock one DB out (shoulder stability / isometric)

The other DB control down + drive up and alternate.

6 each arm. 

Complete at 85% of max. 

Superset with chest pass to sprint.

Alternating DB Bench press

On one knee with your toe active in back.

Your core should be engaged, there should be no hinge (false movement) from starting position! 

Make sure your body is ready to SPRINT from starting position. 

From lunge position push Med ball as far out as possible while progressing into a sprint. 

Sprint for 20
Meters 

Superset with med ball broad jumps

Med ball knee chest pass to spint

Quick response med ball broad jumps!

Body control stick the last jump and stand up / land in loaded - hinged position / explode into the next jump!

Med ball broad jumps

Feet shoulder with to maintain stability - perform med ball narrow grip push-up / wrist mobility / core stability

Superset with med ball chest pass

Med ball narrow grip push-ups

In a hinged athletic stance slam med ball to the ground (max effort)

Med ball chest pass to floor

Sprint (outdoors - curve treadmill)

WEEK 4/5/6: DAY 4

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

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

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

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 4

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