Name: Playbook - AJ Hotchkins - Week 1/2/3: Day 1
Uploaded: 2023-08-11T16:43:53.187Z
Duration: 65 min
Description: Week 1/2/3: Day 1

Trying to get my Mile time up, I do sprint intervals to start and use this as my plyo work — These workouts are straight to the point without the dramatic fluff, legit 🔥

Myranda

Sergio Flores

As a former track athlete this was 🔥🔥 can’t wait to see myself 4 weeks from now big dawg❗️

Malik keener

Today’s lower body power + speed workout is focused on our fast twitch muscles, and speed endurance! 

- The goal is to strengthen our core muscles / maintain great posture for our sprint work moving forward! I’ve been getting a lot of questions about how to fix hips going back during runs! This is it! 

Hang cleans should be fast and snappy - focus on bar speed - explosion from the hips! 

- auxiliary lifts should also be light and snappy - moving us into our running period! Let’s get it today yall!

Perform a hang clean and catch in a front squat position / drive up! BIG HIPS!

Complete at

(80%, 82.5%, 85%, 87.5%, 87.5%)

A1: Hang clean

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift KB off the ground allowing it to swing between your legs
- Drive your hips forward propelling KB forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

Attach a band!

A2: Kettlebell swing

- Place your upper back on the edge of the box 
- Bring your hips up engaging your glutes
- Attach band around both ends of the bar!
- Control down for 3 Seconds + drive up + pause for a single count (glutes engaged)

Should be around 50% if squat max + bands!

B1: Elevated hip thrusts

- Perform a gather + a max effort box jump
- 2 each foot (See video for gather) 
- 2 Reps each side / 4 Total reps

B2: 1/2 Step Max Box Jump

Medicine ball athletic performance workout:

This workout is designed to work your core + trunk rotation flexibility!

Complete these movements at near max effort + rest 45 seconds between each movement. Gather yourself between each rep and make every rep count!

- Lying face up with knees bent and feet flat on floor
- Hold med ball with your arms extended overhead
- Curl head and shoulders off the floor engaging core
- Use momentum created from sit up to throw ball into the wall / do not wait until you are all the way up to complete the throw.  
- Return to starting position under control

Med ball sit up throw

- From a staggered sprinter stance: weight should be distributed equally through balls of your feel : slight knee bend.

- Draw a big circle with the medicine ball + get triple extended and slam ball down / maintain foot pressure in the ground.

5 each side!

2 Point Rotational Slam

- Feet shoulder width apart + slight knee bend. 

- Draw a half circle with medicine ball + get triple extension (should end up on toes - tall as possible) slam medicine ball down with as much force as possible.

- Perform 5 each side

Med Ball Axe Slams

- From a bent knee / Feet shoulder width apart position

- Start with medicine ball in a chest pass position 

- Jump and rotate 90 degrees and simultaneously press med ball above head + slam medicine ball down directly in front of you. Land + stabilize! 

- 4 Slams each direction!

Med Ball Rotational Front Slams

- From a bent knee / Feet shoulder width apart position

- Start with medicine ball in a chest pass position 

- Rotate torso abs torque medicine ball over either shoulder generating power from your hips

- Perform 5 each side

Med Ball Rotational Wall Throw

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Hold Med Ball in hands + rotate slam med ball to your side - throw into the wall (repeat)

6 each direction

Med Ball Russian twists Throws

C1: Medicine Ball Core Circuit

- With band tied right above waist, use rack / partner to hold band.

- Work up to a 80-90% effort sprint / must focus on having great tall strong posture + push ups forward and engage your core.

- Work our sprint mechanics / heel to but / big knee drive / snap foot down!

MAX rest time!

D1: Banded Treadmill Run

Week 1/2/3: Day 1

Kyle

Matt

Sprint Warmup

Qua Morton

Jerome

Week 1/2/3: Day 2

Week 4/5/6: Day 1

Week 4/5/6: Day 2

Week 4/5/6: Day 3

Week 7/8/9: Day 1

Week 7/8/9: Day 2

Jason

Week 7/8/9: Day 3

WEEK 10: MONDAY (TESTING)

Beast of a workout. I was laughing at myself how all those years of traini g like a body builder specially for legs led to stiffness and slowness. Now my conditioning, strength, explosiveness, and stamina has gone up. It showed in my Sunday basketball league game. My legs didn't give up.

- @LifeCoachJesse

Week 1/2/3: Day 1

Community

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