Name: Playbook - AJ Hotchkins - Week 1/2/3: Day 1
Uploaded: 2023-08-11T16:43:52.754Z
Duration: 50 min
Description: Week 1/2/3: Day 1

Jaquante Murphy

Tank

Keith

Brandon

Quintin

Good intro back into the working out scene

Steph Eddy

Javiere Campbell

Jordan Cruz

Killer workout for the first day back into a routine. Not too exhausting but definitely challenging.

It was a solid complete workout that engaged my core and my hips. All workouts are very doable and challenging!Can’t wait for tomorrow’s workout 💪🏽

Good! Little confused on the sets with the seconds at first but I think I got it

Brian

Phil

Great workout felt like I was going to throw up

Constancio

Charles Wright

Great 1st day. The right amount of pain to keep me coming back. Good shot fam ✊🏾

Krysta

Sean

Training like an athlete>>>>body building

Jorden

I’m MF dead bruh. My fat ass got through tho big bro ✊🏽

Sapati

It was pretty damn hard but one of the best cardio workouts I’ve gotten in a long time

Jacob

It was really good. I’m 44 out of shape. I did it in a circuit manner. Goal is to drop 30 lbs in next month with workout and diet should be attainable. 

I found you on Tik Tok. As we get into basketball season it’s harder to get to personal trainers for kids. Looking to build speed and explosiveness. Love to see anything you have utilizing a vertimax. 

Thanks!

Brad

Devin

Jamar

6.5 stars 🌟  for this workout bro. It was good enough without the ability workout. But with the abs killer! Really liked the incorporation of the row machine (I was doing fishermen's to engage obliques) I like the overhead squat with 1 plate I need to work on that. The kettle bell jumping squats are great. By the way any way you cam design park workouts.

Beast workout bro. 💪🏼  I'm beat. Beast feeling to know I complete. - @LifeCoachJesse

lifecoachjesse@gmail.comp

Great workout was sweating from the start to da end💪🏾

Titus

Andy

Salvador

Today we will work through a cardio circuit + lower body strength training series with our beloved Kettlebell! 

Rest for 60 seconds after each workout : work for given amount of time each set! 

Make sure to hit your dynamic warmup for best results during workout! - foam roll morning prior to working out as well (if you have time) Recovery is equally as important as the exercise!

Complete each exercise in a circuit format, with 60 seconds of rest between each exercise. After each round rest for 2:30 seconds! 

LETS GET IT!

- .50 mile all out sprint for time (challenge yourself) my time avg (55 seconds) 

- this bike is a MF….. push and compete with yourself! Let’s go!

Assault bike

- Perform a kettlebell snatch

Power is generated through the pop of your hips - pull

Snap body underneath weight and stand up

8 each arm

Kettlebell single arm snatch

Core stability:

Offset overhead squat : challenge your depth at the bottom - mobility / flexibility / strength

Strong tall posture / big chest / stabilize using your core muscles!  

5 each side

Offset overhead squat

Depth squats / challenging your core + grip strength!

Engage core / drive through your heels + glutes + quads!

KB depth squat

From a resting position, cut the slack between your grip + the KB. 

Engage core / activate glutes / explode into a vertical jump!

Kettlebell Deadlift to jump

Row machine

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

Big Ron

Really like the landmine squat press! Felt like this worked my total body and excited to see the rest of the program! 💪🏼

Week 1/2/3: Day 2

Crazy work outs, got me sweating crazy 👏🏽💯

David

Week 1/2/3: Day 3

Shit!!! Got me wanting to workout like this with heavy weight!!

Week 1/2/3: Day 4

Ameer

WEEK 4/5/6: DAY 1

Jonathan

WEEK 4/5/6: DAY 2

Great full body workout! Really loved the landmine circuit. Makes you feel like a badass 💪🏼

WEEK 4/5/6: DAY 3

Josh

WEEK 4/5/6: DAY 4

Love this but I fw the pants ! Where you get them at ? And bro I want to rock the not normal merch! Pls I’ll buy it asap!

Week 1/2/3: Day 1

Community

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