Name: Playbook - AJ Hotchkins - WEEK 4/5/6: DAY 5
Uploaded: 2023-08-11T16:43:52.971Z
Duration: 70 min
Description: WEEK 4/5/6: DAY 5

Earl

No matter the age, no matter the sport. This guy is a master in keeping you athletic in all aspects.

Emmit and Kyturah

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!

5 RDLS 

5 HANG CLEANS

5 FRONT SQUATS

Superset with med ball slams

Bar warmup

Get triple extension and slam med ball down as hard as possible / in a loaded position explode into a vertical jump!

Superset with Russian twists

Med ball slam to vertical jump

Complete 3 med ball twist (aggressive - violent) on the last twist throw the med ball into the wall (1 rep)

4 total reps on each side!

Russian twist med ball throw

Complete 3 hang snatches consecutively, catch above 90 degree knee bend (catch in a upright / high position)

After completing the hand snatches - complete 3 OH squats. 

Challenge your depth. A$$ to grass. This will help you stabilize when we start snatching heavier weight. 

75% of your max!

Superset with single leg box jumps.

Hang Snatch - OH Squat

On a single leg:

Jump over hurdles (lateral)

Quick response / land in an athletic position / ready to change direction (body control)

Lateral / lateral / lateral / High box jump

2 each leg (going in both directions) 1x each direction (4 total)

Single leg lateral to high box jump

Walking (gain rhythm)

Clean into a front rack position with your offset KB. 

Lunge while dropping your KB back into a hanging position! 

Superset with ball leg curl complex

Walking KB lunge - clean

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

- Lying on your side step top leg over the too and place your foot to ground

- position bottom leg slightly forward of body alignment and soft knee

- lift leg and rotate heel up toward ceiling (external rotation) 

- controlled as possible leg moves up - down

Superset with band marches

Adductor longus

In athletic position: knees bent / ready to change direction / a$$ down. 

Perform lateral match: feet do not come together / short choppy 6 inch steps! Step + replace!

Superset with hurdle walk overs

Banded lateral march

Facing one direction:

- maintaining proper running mechanics / lift leg over hurdles (toe dorsiflexed) bug knee drive / back leg follows!

Hurdle lateral walks (barbell)

WEEK 4/5/6: DAY 5

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!!

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

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

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 5

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