Name: Playbook - AJ Hotchkins - WEEK 7/8/9: DAY 5
Uploaded: 2023-08-11T16:43:53.016Z
Duration: 70 min
Description: WEEK 7/8/9: DAY 5

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!

BAND PULLS:

Y’s: Pull band in a controlled motion in a T motion. 

Should pull with your back + lats.

BAND PULLS: (I/T/Y)

BAND PULLS:

Y’s: Pull band in a controlled motion in a Y motion. 

Should pull with your back + lats.

BAND PULLS (I/T/Y)

From hand position snatch weight above head / lock out at top!

Complete in a popcorn set: 30 seconds between each rep / REST hit the next rep (complete the set)

(75%, 80%, 85%, 87.5%, 90%)

Hang snatch

Pause in 3 positions:

Hanging / 90 deg / at the top of pull up! 3 second pauses.

Slow and controlled throughout the duration of the exercise!

Superset with RDL

Paused pull ups

3 seconds (controlled down) drive up

Bar should be tight to your body / feel stretch in your hamstring.

Using the momentum created through hips - perform a single arm snatch / KB Should stay tight to your body on the way up, sit underneath the weight and squat upwards.

Superset with “A skip jumps”

Kettlebell snatch

Perform an “A March” strike the ground (foot dorsiflexed) Sprinter mechanics.

The force you generate through striking the ground should allow you to jump vertically off of the ground! 

Max effort / max explosion 

4 reps each leg

A skip - JUMP

Grounded ab circuit

Complete each exercise for 30 seconds / rest for 30 seconds / 3 rounds total!

Let’s get shredded!

Using core muscles both your upper and lower body come off the ground and meet in the middle with a toe touch.

V ups

Knees come to chest / drive feet upwards into a hip raise off of the ground / control back down into next rep

Leg to hip raise

Shoulder come all the way off the ground to a toe touch - controlled motion back down. 

Feet stay glued together - use core to hold legs in an upright position

Toe touches

From seated position legs extend outwards as back goes towards the floor in a controlled motion.

Use abs / core / hip flexors to pull yourself back in!

Double crunch

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Clasp hands together in front of your core
- Twist your torso from side to side

TRUNK FLEXIBILITY

Russian twists

- Lying face down on the ground, arms and legs extended
- Raise both your arms and your legs 
- Engaging your glutes as you lift
- Pause at the top
- Lower back to starting position

Engage glutes + lower back at the top of the Superman!

Supermans

Ab circuit

WEEK 7/8/9: 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!!

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 5

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