Name: Playbook - AJ Hotchkins - Week 1/2/3: Day 1
Uploaded: 2023-08-11T16:43:52.754Z
Duration: 70 min
Description: Week 1/2/3: Day 1

Jamail

Tank

Angelo

Man I’m just excited to continue this journey. The challenge is accepted

Derick

Marc

Saif

Definitely a challenge but super good workout

Justin

First day session done pushed on the last set with gumshield in and bit down on and pushed through fire 🔥

Adam

That was tougher then I thought it was gonna be 😂

Laurent

Cason

Calvin

Devon

Deniz Unal

Earl

Darrell

Benaiah Stevenson

This was a great workout!! I realized how weirdly strong you gotta be because those barbell curls were vicious sheesh!!! Thanks G 🤘🏾🤘🏾

DeAngelo Jones

Francisco

Haythem

John

Misha SWB

Abdi

Ahmed

Great work out, if you follow the percents and give it true effort you will feel dead after for sure

Stay consistent. That’s a message for me.

Michael Ortega

The workout are great however I feel like there should be workout for individual who Don’t have access to all those equipment like the resistance bands

Lamine Kone

Nico

Landon

Great workout, when do you fit sprints in??

Brad

Aidan

14 years old trying to get big for freshman year, i’ve been trying to find a mass/athlete training split this is great

Aiden

Willy

It was difficult tested my endurance and my abs were on fire

David

Had to restart my week I fell off but I’m back now.

Upper body strength based workout! 
👉🏽Each week we will subtract 1 rep from our main compound lifts and challenge ourselves to lift heavier weight doing the same movements!
👉🏽With this in mind - Each set / last rep should be a struggle, but you should not fail! Leave room for improvement in the coming week!
👉🏽Pay attention to the tempo of each rep (eccentric movements) and be strict with your count! Time under tension!
👉🏽Pay attention to the % system and calculate your percentage based off of your max lift in that movement. Example: if my bench press max is 300 pounds / 80% of that would be 240 pounds and that would be the weight you use when the workout says 80%!
👉🏽Sets will be labeled by letters: if you have A1/A2/A3 etc that means that you are to superset those movements - go from the first movement all the way to the 3rd!

LETS GET THIS MF MONEY AND GET BIG AF!

Dynamic warmup designed to be completed prior to any form of athletic training!

- Increase your body temperature and break a sweat 

- Warm nervous system / muscles up prior to lifting / performing athletic movements

- Warming your brain to body / proprioception / balance up as well! Let’s work💪🏽

- with band tied directly above knees 
- perform a banded lateral match with a slight knee bend 
- step + replace / 6 inch steps (each) 
- complete 20 yards down and back

Banded lateral march

Banded forward / backward March

Gain a rhythm

Perform an a skip forward pushing ground back and away from you 

Coaching point:

Big knee drive, produce force into the ground, Tall posture, Doris flex the toe, quick short and explosive!

A - Skip (Forward)

Gain a rhythm

Perform an a skip forward pushing ground back and away from you - maintain sprinting mechanics here (this will take some work) - push your self through toes in ground to go backwards💪🏽

Coaching point:

Big knee drive, produce force into the ground, Tall posture, Doris flex the toe, quick short and explosive!

A Skip (Backwards)

Gain a rhythm

Perform an a skip forward pushing ground back and away from you - Use your foot opposite of the direction you’re going to PUSH yourself - replace

Coaching point:

Big knee drive, produce force into the ground, Tall posture, Doris flex the toe, quick short and explosive!

20 meters each direction!

A Skips (Lateral)

Skipping hip circles

- similar rhythm / pattern to the A Skip
- draw as big of circle with your knee as possible 
- forwards + backwards 
- warming up our fast twitch muscle fibers 
- 2X 20 yards / both directions

Skipping Hip circles

- Using just your ankle joint / try not to bend at the knee very much 
- perform POGOS (90% effort)
- using just your ankle joint get max explosion vertically + explosion horizontally and explode for 15 yards! 

You should be WARM and ready to go!

Pogos

Jog for 3-5 steps and complete a hamstring March. Leg goes high possible

springy + active warm up! 

Loosen up and bounce around!

Hamstring Marches

Jog for 3-5 steps and complete a hamstring sweep

Dorsiflex the toe / straighten the leg + reach and sweep through / feel stretch sensation in hamstring. 

springy + active warm up! 

Loosen up and bounce around!

Hamstring sweeps

Jog for 3-5 steps and complete a lunge + reach 

Lunge with knee slightly above the ground / reach back as far as you can and open shoulder + your trunk / springy + active warm up! 

Loosen up and bounce around!

Lunge + reach

Jog for 3-5 steps and lunge + open.

Lunge while keeping your back leg straight and bring your inside elbow to the ground, reach up and open your trunk (mobility) / springy + active warm up! 

Loosen up and bounce around!

Lunge + open

Shuffle sideways for 3-5 steps and complete a lateral lunge

Tall posture - Big chest lunge each direction and push into a lateral shuffle / springy + active warm up! 

Loosen up and bounce around!

Lateral lunge

Dynamic Warmup

- Start by lying down with hands close together on the barbell
- Lower weight down until it taps your chest
- Extend arms straight back up
- ECCENTRIC COUNT: 4 seconds down
- DRIVE UP

Week #1 - 75% effort
Week #2 - 80% effort (subtract a rep)
Week #3 - 82.5% effort (subtract a rep and a set)

A1: Close grip bench press

- With hands facing towards you 
- Perform a pull up 
- Controlled down 4 Seconds explode up

A2: Supinated pull up

👉🏽At a 45 degree incline
👉🏽Wrap band underneath bench / use weight light enough to control down abs drive up for strict reps 
👉🏽TIME UNDER TENSION! The bands!!!!!
👉🏽Challenge yourself with the weight but maintain form (60% of your max effort
👉🏽Slow and controlled down / drive up! 
👉🏽Superset with TRX bands.

Week #1 - 75% effort
Week #2 - 80% effort (subtract a rep)
Week #3 - 85% effort (subtract a rep and a set)

B1: Banded DB incline press

- Position a bar in a rack to about waist height
- With your heels on the ground with your arms fully extended  
- Your body should be straight hanging underneath the bar 
- Flexing the elbow, pull your chest towards the bar, retract your shoulder blades
- Pause at the top then return yourself to starting position
- ADD WEIGHT IF POSSIBLE

Subtract 1 rep each week + subtract a set / & rep on week #3

B2: Inverted row

Perform a TRX:

Row X 5

T Row X 5

Open Row X 5
(As pictured in video)

Coaching point:

Contract back muscles as if you are trying to squeeze a credit card - activate back without rocking or breaking your hips (posture should remain the same throughout the entirety of the workout)

Subtract 1 rep each week + subtract a set / & rep on week #3

C1: TRX Circuit

👉🏽Grab bar in the middle with one hand
👉🏽Perform a strict (as possible) bicep curl. 
👉🏽This will challenge your grip strength!

Subtract 1 rep each week + subtract a set / & rep on week #3

C2: Barbell Single Arm bicep Curl

- Start with a weighted plate on your back in push up position
- Bend your elbows to lower down until chest touches the floor
- Straighten arms to return to the starting position

Subtract 1 rep each week + subtract a set / & rep on week #3

C3: Weighted push ups

- Keep your elbows close to your body
- Come down until your arms are at about 90 degrees
- Push through your hands extending your engaging your triceps to come up
-tie a band around KB and BALANCE - STABILIZE

Subtract 1 rep each week + subtract a set / & rep on week #3

C4: Weighted dips

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 1/2/3: Day 1

Awesome program so far. Using it as part of regaining my athletic power after 7 months off from hip surgery

Week 1/2/3: Day 2

This one was a mental challenge at the pace I was going. Fucking loved it

People looking at me in the gym doing cartwheels.

Week 1/2/3: Day 3

Week 1/2/3: Day 4

Interesting combinations. 
Feeling athletic!

Anish

Week 1/2/3: Day 5

This is no joke in the florida summer heat.. 💪💪

Ran this twice hella fun. People who dont pay for your fitness app are lazy, arrogant or both

Week 1/2/3: Day 6 (Conditioning)

Week 4/5/6: Day 1

Week 4/5/6: Day 2

Week 4/5/6: Day 3

Had no idea this workout would be so tough at first glance. Got into the work! Sheesh

Week 1/2/3: Day 1

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