Name: Playbook - AJ Hotchkins - Week 1/2/3: Day 1
Uploaded: 2023-08-11T16:43:53.080Z
Duration: 70 min
Description: Week 1/2/3: Day 1

Always something good !! Thanks for your hard work my brother !!

Sergio Flores

Beast mode workout. Just what I needed to prove explosiveness during games and training for strength/power. This workout had box jumps, sled, and even the warm up already with it. That's perfect. 

- @LifeCoachJesse

lifecoachjesse@gmail.comp

You never disappoint big dawg❗️❗️🔥🔥 I’m literally on the verge of just laying down and taking a nap in the gym after this one 🐐

Malik keener

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!

Here is my foam rolling routine: 

Foam rolling is great deep tissue muscle work! 

Will help relieve muscle tightness / soreness and increase range of motion! 

No you cannot do enough of this! Take your time and find areas that are tight / spend more time there! I recommend this both before and after a workout - also great to do at home at anytime!

Let’s get it!

Foam roll both your upper and lower back, slow controlled motion (notice where your stiffness is and spend more time on that area) this should be slightly uncomfortable!

Upper / lower back

Foam roll your lats (upper left/right side of your back), slow controlled motion (notice where your stiffness is and spend more time on that area) this should be slightly uncomfortable!

Foam roll (Lats)

Foam roll both your glutes by crossing one leg of the other, lean to either side and get creative! Slow controlled motion (notice where your stiffness is and spend more time on that area) this should be slightly uncomfortable!

Foam roll: glutes

Foam roll both your hamstrings (for more intensity cross one leg over the other and rollout one at a time) slow controlled motion (notice where your stiffness is and spend more time on that area) this should be slightly uncomfortable!

Foam roll: hamstrings

Foam roll both your calves (for more intensity cross one leg over the other and rollout one at a time) slow controlled motion (notice where your stiffness is and spend more time on that area) this should be slightly uncomfortable!

Also: you can turn (as you would with your IT band) and roll the side of your calves out (this is painful)

Also: you can roll your shins out on top of roller. This is also very painful (tread lightly)

Foam roll: calves

Foam roll both your IT BANDS slow controlled motion (notice where your stiffness is and spend more time on that area) this should be slightly uncomfortable!

For less intensity place (non working leg) on the ground to control amount of pressure you’re putting on your IT BAND.

Foam roll: IT bands

Foam roll both your quads (for more intensity cross one leg over the other and rollout one at a time) slow controlled motion (notice where your stiffness is and spend more time on that area) this should be slightly uncomfortable!

Foam roll: quads

Foam roll both your inside leg slow controlled motion (notice where your stiffness is and spend more time on that area) this should be slightly uncomfortable!

This is a mf…… be careful LOL.

Foam roll: inside leg

Foam roll routine:

- In a deep squat
- feet pointed slightly outwards (sit lower)
- with a tall chest / both hands planted into the ground
- reach each arm up (alternating) as high as you can while rotating your trunk (as much as possible) 

Perform 10 each side

Depth squat openers

In seated position with hands posted behind back 

Remain (tall posture) in upright position / think big chest

Rotate knees side to side in each direction / for more of a stretch add a thrust at the end of each movement!

Perform 10 on both sides

Seated hip wipers

- 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

- with band tied directly above knees 
- perform a banded lateral match with a slight knee bend 
- step + replace / 6 inch steps (each) 
- keep tension in the band throughout the duration of the exercise 
- complete 20 yards down and back

Banded forward / backward March

- From a plank position / ass down / core tight

- with one foot up (as high as possible) perform a switch jump. 

- perform 10 each side (hip flexors should burn) you should start to loosen up / get your fast twitch muscles going!

Plank ski jumps

Perform a skips:

Practice rhythm Sprinting mechanics:

Toe stays dorsiflexed

Drive foot into ground (max force)

light and bouncy! 

20 yards X 2

A skips

- 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

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

Lower body dynamic warmup

For more hang/powerclean information visit my tutorial💪🏽

Perform eccentric power cleans - 

Control for 3 seconds down - explode before bar reaches knee level

Catch the clean above 90 degrees - Squat up!

We will perform each set / rep at 75% of your max💪🏽

A1: Hang Clean

-from triple extended standing position 
- perform a depth squat with both hands wrapped around the bar
- generate enough power from legs / hips to perform a press at the top (limited upper body strength)
- lock the bar out balance/stabilize (repeat)
- Use a 50% of your squat max

B1: Landmine squat press

- With light band tied slightly above waist line

From a kneeling position / Toes should be active

We will pop up / into an athletic two point stance

Focus on:

Bringing knees up and through / driving feet into the ground

Pop from the hips 

Explode into a Broad jump - body control (land in same spot you took off from)

- Land in our two point athletic position! Also important / landing mechanics!

B2: Knee pop ups - Banded broad

Perform 5 Med ball chest pass slams into ground / Finish by picking medicine ball up and chest passing it into the wall = 1 rep

B3: Med Ball Slams + Chest Pass

- Tie bands around rack
- Perform a speed squat : should not drop below 90 degrees - drive up through heels - fast and explosive! Work!
- These are full speed reps / perform as fast as possible!

C1: Banded Speed squats

Double response / loaded position / focus on controlling your arms and maintaining athletic position upon landing / complete a vertical jump + land loaded / jump onto high box!

C2: Double response / High box jump

- Starting in a sprinter stance (ready to drive the sled)
- Push into sled and get into a forward lean position
- Push sled while performing bounds / get triple extended on each bound and generate force into the ground!

D1: Sled push bounds

From a 2 PT stance perform a sled push for 10 meters - work on your drive phase mechanics! Snapping feet down - clawing ground away from you - drive! 

Make sure we maintain great triple extended body position - I did a poor job demonstrating in video - TALL posture!

E1: Sled Push Starts

Week 1/2/3: Day 1

body is not yet accustomed to sprinting, will come back after work to finish!!

Ethan

Earl

Good stuff my boy !! I used the first 4 week program to build a foundation and i got really strong from that. With this program imma work on strength and flexibility we finna be strong asf !!!

Week 1/2/3: Day 2

Week 1/2/3: Day 3

Loved the way you helped loosen the shoulders

you flexing asf my boy 😂 the barbell stuff was challenging

Week 1/2/3: Day 4

Week 1/2/3: Day 5

PR on the hang cleans ! 235 x 2 and 245 x 1. It’s crazy how fast i’m getting strong

Week 1/2/3: Day 1

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