Name: Playbook - AJ Hotchkins - Week 1/2/3: Day 3
Uploaded: 2023-08-11T16:43:52.824Z
Duration: 60 min
Description: Week 1/2/3: Day 3

Brendon Roberts

Movement and mobility day:

Day #3 will be based around our ability to move our bodies in and out of different positions - we will typically mix in some core movement (important for stability / our ability to change direction + land in athletic positions. 

We will incorporate light - sprint holds at the end of our session / Work up to 80% holds: 

Complete our dynamic warmup prior to the workout to optimize our training session - Last day of the training week! Let’s get it💪🏽

Movement based warmup designed to warm your bodies core temperature, Prepare your muscles to move loads of weight,  and your brain to body to be able to connect increase your bodies ability to endure different movement patterns.

- 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

Lying face down:

Hands extend outwards (in a straight position) 

Touch your heel to your opposite hand / should feel a stretch in your shoulders - chest and hips! 

Super set with overhead squats

Scorpions

- Start on your hands and feet with your legs bent at 90 degrees
- With short range of motion crawl forward on your hands and feet
- Keep a neutral spine
- Forwards + Backwards maintaining the same body posture

Bear crawl

- Start on your hands and feet with your legs bent at 90 degrees
- With short range of motion crawl forward on your hands and feet
- Keep a neutral spine
- Maintain body posture + Move down a line / no compensation

- lift knee with proper running mechanics (toe dorsiflexed) and step over the hurdle on leg at a time.

- open your hip and step over hurdle moving backwards / back leg follows!

- 10 reps forward and backwards each side

Hurdle step over (forwards + backwards)

Facing one direction:

- maintaining proper running mechanics / lift leg over hurdles (toe dorsiflexed) bug knee drive / back leg follows!

-20 Reps each side

Hurdle lateral walks (barbell)

Facing one direction:

Step over the hurdle using proper running mechanics (toe dorsiflexed + big knee drive) 

Once on other side of the barbell / perform a step under! Sink hips with tall upright posture and stand up on other side of hurdle (repeat)

5 reps each side

Hurdle lateral step over / under

- Perform a lateral lunge under the bar well (adj to your height / should not bend at the back rather sit in your hips)

- Keep y’all strong posture + a big chest / sit in hips as low as possible

Barbell Lateral Lung (Under)

- In athletic bent knee position 
- Lock arms out with tension in the band + step replace for 3 total step / perform a band pull and control band on way back after 3 steps!
- Walk back slow and controlled (body control) should feel slight burn in hips! 
- 3 walk outs each side!

Banded March + Band Pull

- With band wrapped slightly above your knee 

- Feet should be slightly wider than shoulder width apart 

- Take a 6 Inch lateral step and replace with a 6 inch lateral step with back foot

- Keep tension in the band throughout the duration of the workout. 

20 meters each direction

Banded Lateral March

- With band wrapped slightly above your knee 

- Feet should be slightly wider than shoulder width apart 

- Take a 6 Inch forward step and (pivot) rotate hips and take 12 inch lateral step with back foot

- Keep tension in the band throughout the duration of the workout. 

20 meters each direction

Banded Monster Walk

- Be patient / gain a rhythm / Work range of motion 
- 8 each side

Bar Toe Touches

From hanging position touch your toes to the bar (90 degrees / variation) control on the way down and explode into the next rep!

Bar toe touches

- From a hanging position, raise yourself a few inches without using your arms
- Hold at the top of the movement then slowly return to starting

Scapula pull-ups

Strengthening Dynamic Warmup:

- Start with a barbell on your upper back
- Step forward with the first leg and lower down until both knees are at 90 degrees
- Bring back leg even with the first then step forward with this leg
-knee drive at the top of each lunge - sprinter mechanics. Toe should be dorsiflexed! 

5 each leg

A1: Barbell walking lunges

Duck Walk Both Forward and backwards:

- Head should not bob / Stay low as if you’re walking under a chute. 
- Knee goes to the ground + feel mobility in both your knees and ankles
-20 Meters forwards / 20 Meters Backwards

A2: Duck Walk

In a Bulgarian split lunge position:

Bend knees slightly - explode vertically as high as possible. Drive knee upward to your chest. Land softly at the bottom.

3 each leg!

B1: Bulgarian split jump

Duck Walk Both Forward and backwards:

- Head should not bob / Stay low as if you’re walking under a chute. 
- Knee goes to the ground + feel mobility in both your knees and ankles
-20 Meters forwards / 20 Meters Backwards

(HIPS PIVOT + STAY OPEN)

B2: Duck Walk (Hips)

Build up to 95% of your max effort sprint and hold for 8 seconds!

Focus on:

- Tall strong posture / hips - pelvis should be in / don’t allow your posture to break. We are working top end sprint mechanics here!

- Quick turnover / big knee drive / don’t allow yourself to get elongated / knees should come up + snap foot down!

- HOLD same sprint mechanics for duration of the run!

- Work details that we worked in our drill sequence! 

Take as much recovery as needed! These are max effort sprints!

Sprint Holds

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

Medicine Ball Core Circuit

Week 1/2/3: Day 3

Love a new way of training sektion and learning where I'm stiff and where I'm very flexible. 🦾

Ragna

This is one of the best workouts I ever done and translates right on the field too.

Santino

Week 1/2/3: Day 1

Got my Rogue bands in then killed this workout! Thanks for the recommendation! 🙌🏽

Week 1/2/3: Day 3

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