Name: Playbook - AJ Hotchkins - Week 1/2/3: Day 4
Uploaded: 2023-08-11T16:43:52.835Z
Duration: 70 min
Description: Week 1/2/3: Day 4

Tank

Misha SWB

Earl

Ahmed

Nico

Landon

Challenging but I can feel the difference in my body already

David

Willy

this workout put me in a blender & i barely recovered

Ethan

Upper body 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!

- 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

In seated position with hands posted behind back 

Remain (tall posture) in upright position / think big chest

Rotate knees side to side in each direction / for more of a stretch add a thrust at the end of each movement!

Perform 10 on both sides

Seated hip wipers

- with band tied directly above knees 
- perform a banded lateral match with a slight knee bend 
- step + replace / 6 inch steps (each) 
- complete 20 yards down and back

Banded lateral march

- with band tied directly above knees 
- perform a banded lateral match with a slight knee bend 
- step + replace / 6 inch steps (each) 
- keep tension in the band throughout the duration of the exercise 
- complete 20 yards down and back

Banded forward / backward March

- From a plank position / ass down / core tight

- with one foot up (as high as possible) perform a switch jump. 

- perform 10 each side (hip flexors should burn) you should start to loosen up / get your fast twitch muscles going!

Plank ski jumps

Perform a skips:

Practice rhythm Sprinting mechanics:

Toe stays dorsiflexed

Drive foot into ground (max force)

light and bouncy! 

20 yards X 2

A skips

- similar rhythm / pattern to the A Skip
- draw as big of circle with your knee as possible 
- forwards + backwards 
- warming up our fast twitch muscle fibers 
- 2X 20 yards / both directions

Skipping Hip circles

Skipping hip circles

- Using just your ankle joint / try not to bend at the knee very much 
- perform POGOS (90% effort)
- using just your ankle joint get max explosion vertically + explosion horizontally and explode for 15 yards! 

You should be WARM and ready to go!

Pogos

Lower body dynamic warmup

This functional warmup mobility routine is great before performing over head movements / overhead squats + snatches / jerks 

Incorporate this before explosive Olympic lifts + upper body lifts (bench / presses or pulls)

With PVC pipe / or band 

Grip bar about snatch width apart and rotate PVC pipe over head + back with limited hip shift / torso movement:

For more tension / make grip narrow

For less tension / widen grip

PVC PIPE ROTATIONS

In a depth squat - low as possible 

Keep a tall chest (similar to if you were getting ready to squat weight - drive up) 

Rotate each arm towards ceiling - maintain great posture - rotate from trunk.

15 reps each side

Depth squat arm rotations

BAND PULLS:

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

Should pull with your back + lats.

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.

BAND PULLS: (I/T/Y)

Upper body mobility / warmup

From standing position / slight hinge at hip and use momentum from your hips to push the weight up / snap under and lock arms out / squat the bar up.

Week #1 - 65% effort
Week #2 - 70% effort (subtract a rep)
Week #3 - 75% effort (subtract a rep and a set)

A1: Push jerks

Use whatever weight is available and control your movement down + EXPLODE up and slight pause at the top!

If you aren’t able to complete pull ups, tie a band + put your knee inside of the band! 

Pull ups suck but are one of the best exercises on the planet! Let’s go.

A2: Weighted pull - ups

- Elevate your rack 
- Use a manageable lighter weight 
- Step up and underneath trap bar 
- Explode up / weight equally distributed into the ground 
- Bands + trap bar will make you control the Wright downward / 5 second count.

Week #1 - 75% effort
Week #2 - 80% effort (subtract a rep)
Week #3 - 82.5% effort (subtract a rep and a set)

B1: Trap Bar Standing Shoulder Press

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbell up keeping your elbows close to your body
- Engage your lats as you pull up 
- Come down in a controlled motion
-keep bar as tight to your body as possible

Week #1 - 75% effort
Week #2 - 77.5% effort (subtract a rep)
Week #3 - 80% effort (subtract a rep and a set)

B2: DB bent over row (double)

Feet elevated on the wall - perform a handstand push up - slow and controlled down + drive up

Reps stay the same / Week #3 subtract a set

B3: Handstand push up

Pause in 3 positions:

Hanging / 90 deg / at the top of pull up! 3 second pauses.

Slow and controlled throughout the duration of the exercise!

Reps stay the same / Week #3 subtract a set

B4: Paused pull ups

Sled push and pull series designed for full body strength + conditioning and most importantly mobility and being strong from different body positions.

Reps stay the same / Week #3 subtract a set

- Start on your hands and feet with your legs bent at 90 degrees
- Attach a weighted sled
- With short range of motion crawl forward on your hands and feet
- Keep a neutral spine
- Perform AMRP at the end of the pull

Sled Bear crawl

- Start on your hands and feet with your legs bent at 90 degrees
- Attach a weighted sled
- Keeping same body mechanics as going forward
- With short range of motion crawl forward on your hands and feet
- Keep a neutral spine
- Perform AMRP at the end of the pull

Sled Bear Crawl (Backwards)

Perform a plank walk forward and backwards! Must keep core tight - keep ass down - body should be in a plank position and remain there for duration of the exercise!

AMRP push-ups at the end

Sled Plank Walk

Perform a plank walk forward and backwards! Must keep core tight - keep ass down - body should be in a plank position and remain there for duration of the exercise!

- AMRP push-ups at the end

Sled Plank Walk (Backwards)

C1: Sled Finisher

Here is my foam rolling routine: 

Foam rolling is great deep tissue muscle work! 

Will help relieve muscle tightness / soreness and increase range of motion! 

No you cannot do enough of this! Take your time and find areas that are tight / spend more time there! I recommend this both before and after a workout - also great to do at home at anytime!

Let’s get it!

Foam roll both your upper and lower back, slow controlled motion (notice where your stiffness is and spend more time on that area) this should be slightly uncomfortable!

Upper / lower back

Foam roll your lats (upper left/right side of your back), slow controlled motion (notice where your stiffness is and spend more time on that area) this should be slightly uncomfortable!

Foam roll (Lats)

Foam roll both your glutes by crossing one leg of the other, lean to either side and get creative! Slow controlled motion (notice where your stiffness is and spend more time on that area) this should be slightly uncomfortable!

Foam roll: glutes

Foam roll both your hamstrings (for more intensity cross one leg over the other and rollout one at a time) slow controlled motion (notice where your stiffness is and spend more time on that area) this should be slightly uncomfortable!

Foam roll: hamstrings

Foam roll both your calves (for more intensity cross one leg over the other and rollout one at a time) slow controlled motion (notice where your stiffness is and spend more time on that area) this should be slightly uncomfortable!

Also: you can turn (as you would with your IT band) and roll the side of your calves out (this is painful)

Also: you can roll your shins out on top of roller. This is also very painful (tread lightly)

Foam roll: calves

Foam roll both your IT BANDS slow controlled motion (notice where your stiffness is and spend more time on that area) this should be slightly uncomfortable!

For less intensity place (non working leg) on the ground to control amount of pressure you’re putting on your IT BAND.

Foam roll: IT bands

Foam roll both your quads (for more intensity cross one leg over the other and rollout one at a time) slow controlled motion (notice where your stiffness is and spend more time on that area) this should be slightly uncomfortable!

Foam roll: quads

Foam roll both your inside leg slow controlled motion (notice where your stiffness is and spend more time on that area) this should be slightly uncomfortable!

This is a mf…… be careful LOL.

Foam roll: inside leg

Foam roll routine:

Week 1/2/3: Day 4

Jamail

Angelo

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

Week 1/2/3: Day 2

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

John

People looking at me in the gym doing cartwheels.

Week 1/2/3: Day 3

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 4

Community

More workouts from AJ Hotchkins