Name: Playbook - AJ Hotchkins - WEEK 7/8/9: DAY 3
Uploaded: 2023-08-11T16:43:52.998Z
Duration: 60 min
Description: WEEK 7/8/9: DAY 3

Shane

Speed training and Today killed my core !!!!

Sergio Flores

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!

With bands tied around your torso: 

Find a 12-18 inch box to drop from / drop down (switch lead drop legs) and land in a loaded position ready to explode vertically - jump as high as possible once you make contact with the ground! 

Perform all vertimax exercises as superset.

Vertimax descending Box jump

For more resistance spread the DBs attached to the bands out.

Quick response max effort vertical leaps. Slight hinge at the hip / slight knee bend 

Perform all vertimax exercises as superset.

Vertimax vertical jumps

With rear foot elevated:

Perform a Bulgarian split squat into a vertical jump.

Slight hinge at the hip + slight knee bend - explode

6 each leg!

Perform all vertimax exercises as superset.

Bulgarian split squat vertimax jumps

Start in a straight leg position - snap down into a bent knee position with arms loaded ready to jump 

Explode up high as possible (reset) after each rep.

Perform all vertimax exercises as superset.

Double response (vertimax) jumps

Max effort box jump! Complete a max effort single high box jump! Challenge yourself!

Max effort running box jump

In a seated upright position with core engaged / opposite knee in sprinter position:

Perform 10 leg circles each direction / slow controlled movement. 

Perform core exercises as a superset.

Core leg circles

Follow along : 

We have 5 reps of each movement!

Self explanatory! Let’s get it.

Perform core exercises as a superset.

Plank series

Lift legs and upper body all the way off of the ground to a toe touch. 

Control your body / legs on the way down. 

Think of yourself as a chair folding in half / engage core!

V ups

From hanging position touch your toes to the bar (90 degrees / variation) control on the way down and explode into the next rep!

Perform core exercises as a superset.

Bar toe touches

Tight strong core - control barbell on rollout / don’t allow yourself to break at the hip - maintain strong posture - contract core and roll barbell back inward!

Perform core exercises as a superset.

Barbell rollouts

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!

Perform core exercises as a superset.

Russian twist med ball throw

WEEK 7/8/9: 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

Earl

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 🔥🔥

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

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 7/8/9: DAY 3

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