Name: Playbook - AJ Hotchkins - WEEK 7/8/9: DAY 1
Uploaded: 2023-08-11T16:43:52.978Z
Duration: 70 min
Description: WEEK 7/8/9: DAY 1

Could not do handstand push-ups so I modified it 😂 workout was fire thooo

Kyle

More explosive, stronger, more mobile ✊🏽

Earl

Ethan

Worked up a good sweat feeling strong and lean

Baaseiah

Donte’

ATFamily12

Can you post a video on how to do the overhead squat I tried it and it was a lot of trouble with my shoulderblades

Noah

Sergio Flores

No better way to kick this Mf Sunday off🔥🔥❗️❗️ my body really evolved every since I started training like this no cap!! I’m way stronger than I was before I started

Malik keener

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!

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

Super set with scalp chin ups!

Band pull aparts

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 overhead squats

Scorpions

- From a hanging position, raise yourself a few inches without using your arms
- Hold at the top of the movement then slowly return to starting

Scapula pull-ups

- Grip the bar with preferred width 
- Bring the bar down to your mid chest  
- Push the bar straight up engaging your chest

CONTROL FOR 3 seconds down / 1 second pause on chest and drive up!

Reps: 85%, 88%, 92.5%, 92.5%, 92.5%

Superset with squat holds

Flat bench press (paused)

Knees bend slightly below 90 degrees but not at the bottom of your squat - glutes + core should be activated / on fire / hold an isometric squat!

Isometric squat holds

3 seconds controlled movement down without breaking posture

- activate glutes + quads and drive up through your heels. 

Super set with bench holds

Perform at 80% of your squat max

Eccentric Front squats

Control weight down until 6’ off of your chest - pause and hold for 30 seconds and drive up!

Superset with handstand push ups!

Isometric bench press holds

Controlled motion down / drive up through glutes / quad / shoulder press! 

Offset KB makes us keep our core tight!

Bulgarian lunge KB offset shoulder press

Complete a push up + switch hands to other side of medicine ball! 

Core! Active feet!

MED Ball Switch Push Ups

Slow and controlled down, engage the low pec and tricep on the way up! Keep a tight core and try not to swing!

Tricep dips

Core stability:

Offset overhead squat : challenge your depth at the bottom - mobility / flexibility / strength

Strong tall posture / big chest / stabilize using your core muscles!  

5 each side

Superset with med ball throws

Offset overhead squat

In an athletic bent knee position : 

Rotate your trunk - throw med ball into the wall using your core muscles / hips 

Complete 6 each side

Superset with farmers carry

Med ball reverse wall throws

Offset KB farmers carry / engage your core / fall strong posture / forwards + backward / try to maintain a straight line!

Offset KB farmers carry

WEEK 7/8/9: DAY 1

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!!

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

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

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

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 7/8/9: DAY 1

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