Name: Playbook - AJ Hotchkins - Week 1/2/3: Day 3
Uploaded: 2023-08-11T16:43:52.825Z
Duration: 50 min
Description: Week 1/2/3: Day 3

Tank

Quintin

Crazy work outs, got me sweating crazy 👏🏽💯

David

Loved the box jump incorporation! 💪🏼I did speed up the rest time in between each round.

Steph Eddy

Killer workout. This program is the truth and kicking my ass!

Brian

Great workout. Maybe just offer alternative workouts if maybe the gym doesn’t have a certain piece of equipment. Such as the flute bridges, I used a medicine ball because my gym doesn’t have a big inflatable exercise ball

Anthony

My legs and butt are dead. Pause. 😂😂😂

Jacob

Today’s work:

Lower body strength based workout. 

We will progress from some hip opening explosive lower body work - to lower body strength - core work!

Giving the legs a break from our usual cardio! We will hit heavy cardio tomorrow followed with some upper body work!

GRIND AND RECOVER! LETS GO!

- 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

Superset with box jump (30 seconds in between reps)

Banded Kettlebell swing

From a stopped position take a 1/2 step and a max effort box jump!

Complete 3 each foot first.

90 seconds rest (repeat)

Single step box jumps

- 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

Superset with explosive step ups

Barbell walking lunges

Start with one leg on the box / explode upwards and switch legs / quick response!

6 each side (rest 60 seconds) repeat

Alternating explosive step ups

Use exercise ball for stability / core strength.

Hips should be up off the ground in a bridged position! 

4 leg curls / 4 glute bridges / 4 lift hips

Ball leg curl complex

Feet together / knees apart / drive up / control down 1 vertebrae at a time:

Complete as series

Glute bridge series

Feet together / knees together / drive up / control down one vertebrae at a time!

Complete as series

Feet shoulder width apart / knees together / drive up / control down one vertebrae at a time!

Complete as series

Glute bridge series:

Glute bridge series:

Feet shoulder width apart / drive up / control down - one vertebrae at a time / repeat

Complete as series

This can also be completed with a ab roller for less weight!

Coaching points: hips are in (don’t allow your hips to break) roll bar out as far as possible - arms straight - core tight - head through.

Alternate sides - right / left / middle etc 

4 rollouts each direction - 12 total.

Perform core exercises as series!

Alt Barbell rollouts

Keeping your hips neutral and butt down use your upper body to pull your weight down and back (forwards and backwards)

You should feel a burn in your shoulders + core

Perform core exercises as series!

Plank walks

Lift legs and upper body all the way off of the ground to a toe touch. 

Control your body / legs on the way down. 

Think of yourself as a chair folding in half / engage core!

Perform core exercises as series!

V ups

In a seated upright position with core engaged / opposite knee in sprinter position:

Perform 10 leg circles each direction / slow controlled movement.

Perform core exercises as series!

Core leg circles

Week 1/2/3: Day 3

Jaquante Murphy

Keith

Week 1/2/3: Day 1

Big Ron

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

Week 1/2/3: Day 2

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

Constancio

Josh

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 3

Community

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