Name: Playbook - AJ Hotchkins - WEEK 7/8/9: DAY 4
Uploaded: 2023-08-11T16:43:53.008Z
Duration: 70 min
Description: WEEK 7/8/9: DAY 4

Bros workouts are crazy good. Ima be a beast on the field this year.

Shakir

Physically and mentally tough today! Keep digging 💪🏽💪🏽

Earl

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!

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

Super set with scorpions

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 med ball slams

Scorpions

Complete our Med ball slam series / nice and light / 60% effort!

Med ball slam series

Hips elevated (engage core + glutes)/ stabilize on exercise ball 

Grip kettle bell with a single arm (KB faces upward) - Grip strength! 

Control weight down + drive up! 

Superset with banded push up! 

STABILITY + CORE STRENGTH

Single arm Kettle bell exercise ball press

wrap a band around a rack around bench level - elevate your feet on a bench.

Perform a push up / slow and controlled down - drive up + stabilize.

BAND + BENCH PUSH UP

As fast as possible (while maintaining proper squat form) don’t allow yourself to go below 90 degrees / should. Explosive / light snd fast movements

Superset with shoulder press

Banded speed squats

- With back supported hold two KBS at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position



GRIP VARIATION: 

Hold KBS / one by handle - other in palm (grip and forearm strength) 

Superset with walking lunge.

KB seated shoulder press

- Start with a barbell on your upper back
- Step forward with the first leg and lower down until both knees are at 90 degrees
- Bring back leg even with the first then step forward with this leg
-knee drive at the top of each lunge - sprinter mechanics. Toe should be dorsiflexed! 

5 each leg

Barbell walking lunges

Engage core and use one arm to slide your are out / any angle / try to keep the arm straight / and slide arm back in!

Challenging!

Slider push up / shoulder mobility

Feet together / knees apart / drive up / control down 1 vertebrae at a time:

Glute bridge series

Feet together / knees together / drive up / control down one vertebrae at a time!

Feet shoulder width apart / knees together / drive up / control down one vertebrae at a time!

Glute bridge series:

Glute bridge series:

Feet shoulder width apart / drive up / control down - one vertebrae at a time / repeat

WEEK 7/8/9: 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

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

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 4

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