Name: Playbook - AJ Hotchkins - WEEK 7/8/9: DAY 2
Uploaded: 2023-08-11T16:43:52.989Z
Duration: 75 min
Description: WEEK 7/8/9: DAY 2

This work today had me watching the door & digging deep 💪🏽💪🏽

Earl

Awesome once again. Although did lunge curls for same reps instead of those barbell curls.

Misha SWB

Mauro

Baaseiah

Didn’t get to finish due to time, but this workout had me hype AF!

Asad

Man oh Man these workouts just keep getting better

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!

5 RDLS 

5 HANG CLEANS

5 FRONT SQUATS

Superset with alternating planks

Bar warmup

In an athletic position:

Perform exercise ball oblique pulls - rotating trunk aggressively and controlling the ball on way back.

Rotate back foot like throwing a ball/punch.

6 each side

EXERCISE BALL OBLIQUE PULLS

Row machine

Perform a power clean from the ground (high catch / above 90 degrees) 

STABILIZE / reset feet

Slight knee bend and drive bar up into a split jerk.

Important: catch and sit underneath bar with straight legs / stabilize and set bar back down.  

(70%, 72.5%, 75%, 77.5%, 80%) of clean max

Superset with box jumps

Power Clean to jerk

Keeping hips facing away from box (don’t cheat and open hips prior to jumping on box)

Perform a high box jump : start in a loaded position ready to spring onto the box 

stabilize on top of the box.

3 each side.

Lateral box jump

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 weighted pull-ups

Landmine bent over row

Use whatever weight is available and control your movement down + EXPLODE up and slight pause at the top!

If you aren’t able to complete pull ups, tie a band + put your knee inside of the band! 

Pull ups suck but are one of the best exercises on the planet! Let’s go.

Superset with bicep curl

Weighted pull - ups

Grab bar in the middle with one hand

Perform a strict (as possible) bicep curl. 

This will challenge your grip strength!

Barbell single arm bicep curl

Controlled down / drive up

Coaching cue - driving up / limited swinging / kissing your knuckle from a shoulder width hand position.

Superset with med ball curls

Knuckle Kisses (pull - ups)

Fuck the form, knock these out! Your grip should be challenged here! Let’s eat! Be a beast!

Med ball bicep curls

Perform a set of mountain climbers 1/2 : into a pike.

When we pike : use your core to fold like a lawn chair. 

Core must be engaged - activate hip flexors + stabilize core on bottom of every rep!

Each pike is one rep.

Superset with KB swings

TRX MT CLIMBER TO PIKE

Swing KB side to side while maintaining a strong base. Rotate your back foot and generate power through your hips! 

Explosion!

KB Hip swings

WEEK 7/8/9: 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

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

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 7/8/9: DAY 2

Community

More workouts from AJ Hotchkins