Name: Playbook - AJ Hotchkins - Week 1/2/3: Day 3
Uploaded: 2023-08-11T16:43:52.825Z
Duration: 35 min
Description: Week 1/2/3: Day 3

This one was a mental challenge at the pace I was going. Fucking loved it

Angelo

John

People looking at me in the gym doing cartwheels.

Landon

Core strength based workout! 
👉🏽Each week we will subtract 1 rep from our main compound lifts and challenge ourselves to lift heavier weight doing the same movements!
👉🏽With this in mind - Each set / last rep should be a struggle, but you should not fail! Leave room for improvement in the coming week!
👉🏽Pay attention to the tempo of each rep (eccentric movements) and be strict with your count! Time under tension!
👉🏽Pay attention to the % system and calculate your percentage based off of your max lift in that movement. Example: if my bench press max is 300 pounds / 80% of that would be 240 pounds and that would be the weight you use when the workout says 80%!
👉🏽Sets will be labeled by letters: if you have A1/A2/A3 etc that means that you are to superset those movements - go from the first movement all the way to the 3rd!

LETS GET THIS MF MONEY AND GET BIG AF!

Animal + acrobatic movements designed to strengthen prepare your full body for a athletic - functional workout

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

Duck Walk

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)

Duck Walk (Hips)

- In a crouched position perform a bear crawl (4 strides)
- After 4 strides / steps of bear crawl perform an alternating arm + leg lift / Push into the ground with non working foot & hand and raise opposite arm and leg 
- Both directions laterally! (6 reps total forwards / 6 reps total backwards)

Bear Crawl + Alternating Plank Lifts (Lateral)

- In a crouched position perform a bear crawl (4 strides)
- After 4 strides / steps of bear crawl perform an alternating arm + leg lift / Push into the ground with non working foot & hand and raise opposite arm and leg 
- Both forwards and backwards! (6 reps total forwards / 6 reps total backwards)

Bear Crawl + Alternating Plank (Forward + Backward)

- Perform a cartwheel
- Try to control your body and stay on a line 
- 25 yards each direction

Cartwheel

- Perform a cartwheel (single arm)
- Try to control your body and stay on a line 
- 25 yards each arm

Single Arm Cartwheel

- Perform a cartwheel (land with hips facing the direction you performed cartwheel) on 2 feet + stick
- Try to control your body and stay on a line 
- 25 yards each direction

Cartwheel + 2 Foot Land

Perform a walking handstand for 10 yards! Try it! Challenge yourself! If you cannot perform a handstand find a wall / post feet on the wall / walk down wall moving laterally!

Handstand Walks

Animal Dynamic Warmup

Core workout using an exercise ball! I love using an exercise ball for core work because of the instability - makes each and every movement that much harder!

Follow along and enjoy today’s core circuit💪🏽

With feet lying flat on the exercise ball with core engaged 

Perform a pike:

Contract core with keeping legs straight! Strong shoulders / Think of performing a reverse V - Up!

Exercise Ball Pikes

Squeezing exercise ball between legs - perform a torso twist / rotate your hips till your foot touches the ground - Come back up + repeat! 15 each side - 30 total!

Exercise Ball Torso Twist

- Holding on to the rack with your upper back / lower back (easier) on exercise ball 

- Control your legs OUT / Drive them back up into your chest💪🏽

Exercise Ball Knee Tucks

From a standing position - fall on to exercise ball + stabilize!

- Hips should be in, think of falling from a plank position!

- Stabilize + Hold plank until you find your balance / repeat!

Exercise Ball Falls

- Hold a plank position on exercise ball 
- Rotate your elbows as big as possible and draw a big circle both clockwise and counterclockwise for a total of 8!

Exercise Ball Plank Spins

Stability Ball Core Circuit:

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

Perform this series of hip openers wherever + whenever! Awesome way to open up your hips / Optimize athletic (Specifically your ability to squat) performance / Remedy low back pain etc!

- in a frog position + on knees and forearms
- Maintain spinal alignment, spread knees as wide as they can go.
👉🏽3 Variations:
1. Heels together toes out
2. Heels in line with knees and toes out
3. Heels wider than knees and toes out

Hold each for 30 seconds and breath

Frog Pose (3 Positions)

- Sitting in butterfly position
- Put band underneath your butt and wrap band around your knees 
- Sit and breath for 2 minutes

Banded butterfly stretch

- Lying on your back with your legs open + feet spread 
- Grab insides of feet 
- Be playful / rock back and fourth / bend knees / straighten legs out etc
- Breath and embrace the position for 1 minute

Crying baby

Hip Opening Series (Cool down)

Week 1/2/3: Day 3

Jamail

Tank

Week 1/2/3: Day 1

Adam

Awesome program so far. Using it as part of regaining my athletic power after 7 months off from hip surgery

David

Week 1/2/3: Day 2

Misha SWB

Earl

Week 1/2/3: Day 4

Interesting combinations. 
Feeling athletic!

Anish

Week 1/2/3: Day 5

This is no joke in the florida summer heat.. 💪💪

Ran this twice hella fun. People who dont pay for your fitness app are lazy, arrogant or both

Week 1/2/3: Day 6 (Conditioning)

Week 4/5/6: Day 1

Week 4/5/6: Day 2

Week 4/5/6: Day 3

Had no idea this workout would be so tough at first glance. Got into the work! Sheesh

Week 1/2/3: Day 3

Community

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