Name: Playbook - AJ Hotchkins - Week 1/2/3: Day 2
Uploaded: 2023-08-11T16:43:52.776Z
Duration: 50 min
Description: Week 1/2/3: Day 2

Tank

Big Ron

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

Steph Eddy

ALL WORKOUTS ENGAGE MY CORE AND IMPROVE MY STABILITY !! Never a dull moment 🔥

Good but my gym did not have all the equipment they don’t have ban’s

Constancio

Feeling great! Love doing stuff I don’t typically do

Krysta

Good! Really good workout and I’m enjoying it. However, I’m having trouble understanding the supersets and what needs to be supersetted and what’s not? Overall, no complaints!!

Josh

Solid workout bro. The combination of yesterday's was amazing. Nobody trains like this. - @LifeCoachJesse

lifecoachjesse@gmail.comp

These workouts are killing me, you’re a beast brother

Jacob

Day 2 in the books. letttssss fuuuucckiinnggg gooooo!!!

Glennis

Today’s workout:

We will start by hitting some cardio - sprint work with 2 minutes rest time in between. These are not meant to kill you, pace yourself and get ready for more sprints moving forward! Should be done at 75%.

Next we will work into our cardio circuit trading : we have 3 supersets.

Once you complete each workout / rest for 30 seconds - move to the next exercise.

After each round / superset rest for 2 minutes and get back into it!

Finish with burpee’s!!!!! LETS GO😎

On a flat surface : track or treadmill perform a 300 - 150 meter sprints (70%) 

Do not go all out and sprint at 100% and risk injury - these are meant for cardio purposes. 

Max recovery in between each sprint!

300 METER SPRINTS

1 minute jump rope freestyle:

Be a monster - maintain great energy - cardio

Superset with an rollouts

Jump rope

While holding a plank on a exercise ball! Roll out as far as possible while controlling your posture and roll the ball back in! 

Slow and controlled!

Ball ab rollouts

BAND PULLS:

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

Should pull with your back + lats.

Complete as a series!

BAND PULLS (I/T/Y)

BAND PULLS:

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

Should pull with your back + lats.

Complete as a series!

BAND PULLS: (I/T/Y)

Slow and controlled down + drive up

Superset with inverted row

DB bench 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

Superset with KB push press

Inverted row

Slight bend in the knees use your legs to push KB upward into shoulder press position! Carefully control down + repeat!

Superset with strict pull-ups

KB push press

Slow and controlled pull ups, hands supinated, slight pause at the top and control down!

Use band if needed!

Strict pull ups

-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)

Superset with TRX rows

Landmine squat press

TRX flys:

Control to speed / explode

Control your body on the way down + explode into the row position!

TRX Rows

Starting in a upward plank / explode onto your feet and jump as high as possible / repeat. 

MAX EFFORT / PUSH

LAST EXERCISE!!!!! EAT!!!!!!!

Max effort burpee’s

Week 1/2/3: Day 2

Jaquante Murphy

Keith

Week 1/2/3: Day 1

Quintin

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

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 2

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