Name: Playbook - AJ Hotchkins - Week 1/2/3: Day 3
Uploaded: 2023-08-11T16:43:53.243Z
Duration: 40 min
Description: Week 1/2/3: Day 3

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!

Wednesday’s will be used for sprint / agility work + CORE.

Hip + Glute strengthening warmup: 
Great dynamic warmup for hip and glute activation! Highly recommend before squatting + performing any lower body strength and or lateral change of direction movement!

Completing these exercises will improve your raw strength for compound lower body lifts, reduces chance of injury, all around great work! 

Be slow and controlled + step replace work with diligence and feel then burn🔥

- 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 replace with a 6 inch forward step with back foot

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

20 meters each direction (forwards + backwards)

Banded Forward 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

- In an athletic 2 point stance / feet shoulder width apart / sit ass back + should be in a position in which you can change direction + Jump etc

- Keep tension in the band / allow knee to cave inward (controlled) + push knee back outward into an athletic position! 

- Perform 15 Each side

Banded Hip Pulses

- In athletic bent knee position 
- Lock arms out with tension in the band + step replace for 3 total step / perform press directly non front of you after your 3 steps!
- Walk back slow and controlled (body control) should feel slight burn in hips! 
- 3 walk outs each side!

Banded March + Press

- 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

Hip + Glute Strengthening Circuit

Hip mobility + Activation warmup! Great warmup routine prior to doing explosive compound movements such as - power cleans / snatches / squats etc 

We will complete 3 rounds with a “fair” amount of rest time between exercises - catch your breath + go again! The goal is to warm your body up + break a sweat for your lift! 

I’d also encourage you all to hit our active dynamic warmup before getting into these movements - these are great for activation BUT I’d still recommend hitting out warmup💪🏽

Perform a bend - reach feet back to ground (or as far as possible) + Rock back into a pretzel position.

- Perform 4 reps each side

Bend + Pretzel

Perform a bend - reach feet back to ground (or as far as possible) + Rock back into a pretzel position + add hip thrust at the end💪🏽

- Perform 4 reps each side

Bend + Pretzel (Thrust)

Perform a bend - reach feet back to ground (or as far as possible) + Rock back into standing position and perform a med ball slam! Should get triple extension + engage toes at the top & slam med ball down💪🏽

Bend + Sit-up (Med Ball Slam)

Start with med ball at the opposite hip of which you’re standing 

Push off down foot (engaging hips) and simultaneously throw ball at the wall from hip with great core rotation! 

25 seconds total :

Lateral Step Up + Med Ball Throw

Dynamic Hip Activation Series

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

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

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

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 3

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