Name: Playbook - AJ Hotchkins - Week 1/2/3: Day 4
Uploaded: 2023-08-11T16:43:53.253Z
Duration: 70 min
Description: Week 1/2/3: Day 4

Loved the way you helped loosen the shoulders

Earl

you flexing asf my boy 😂 the barbell stuff was challenging

Sergio Flores

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!

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

With elastic band 

Actively pull band apart on your way down 

Challenge your squat depth at the bottom - sink as low as possible 

Be playful - slow and controlled down (slight pause) shift hips back and forth - grow comfortable with bottom position.

Banded overhead squat (ALT)

A1: Upper body mobility / warmup

Advanced overhead mobility routine!

Great for both your hips and your shoulder mobility! These exercises will make you more comfortable in an overhead barbell position - also improve your other Olympic lifts and overall athletic ability💪🏽

These are very challenging - I struggled doing the majority of these movements with the barbell myself - use a PVC pipe or a elastic band if you need!

Challenge yourself! Let’s get it y’all💪🏽

- From seated position with legs spread / Barbell overhead 
- Sit deeper into stretch / BB should not come off line / directly overhead / should feel intense stretching sensation in groin + hips

Seated Overhead Barbell Pulses

- Start with the barbell in overhead position 
- With a slight bend in the knees press hips back and lower your chest towards the ground
- Bring chest back up and press hips forward to complete the move
- Barbell should remain overhead / don’t allow the bar to creep in front of you / barbell should travel straight up + down!

Overhead Barbell Good Morning

- Start with barbell overhead and arms extended (narrow grip)
- Press hips back and lower to parallel keeping the weight behind your head
- Press through heels to stand up and return to start

Coaching point: don’t allow bar to creep forwards or backwards like I did pictured above! Difficult movement!

Barbell overhead squats

Perform a duck walk

- knees bent / push all the way through toes / tall posture / sit below 90 degrees!

These are hard as 💩 - if you need an alternative do this with a PVC pipe or a band like we have before with our overhead movements!

Barbell Overhead Duck Walk

B1: Overhead Mobility Training:

Quick response:

First we will complete a high pull / as if we are going to snatch the weight and sit under it.

Once the bar comes back down we will pop into a snatch / sit underneath the bar and stand up! 

70% of max.

C1: High pull to snatch

On one knee use opposite arm to hold weight + shoulder press!

Offset reps: use obliques to remain tall posture, no breaks in the hips! Use shoulder to press weight upwards!

D1: 1/2 kneeling shoulder press

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! 

Rest for 2 minutes and restart circuit!

D2: Walking Handstand

- 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

E1: Banded Kettlebell swing

In a crouched position + toes active on the ground.

Perform alternating / opposite arm opposite leg while maintaining neutral hip position. Try not to rock side to side at all. Maintain good posture. 

As you can see this movement is challenging.

E2: Alternating plank alternative

These are some of the movements I use to cool down after an intense workout:

Using static stretching poses - added movement! 

Most important factor in this workout is coming back to your breath! Really focus on your breathing. 7/11 breathing, 7 count inhale - 11 count exhale! - forces you to control you breath and bring you heart rate down!

Be as playful as you want with these movements, stretch where needed! As you guys will see in the video, I go off the cusp and try NEW things! LETS WORK!

Hold each movement - stretch for 30 - 45 seconds / as long as you need!

-Bend over with long spine and touch toes! 
-Be playful - walk hands around in circle - come up - slowly drop back down. Etc STRETCH!

Standing toe touch

- Find a wall 
- Hinge at the hip with hands attached to the wall + sit as deep into a squat as possible 
- should feel a stretching sensation in upper back + low back + hammys! 
- Be playful / walk hands to either side - shift hips from right to left!

Wall stretch (Hip Hinges + Arm stretch)

Sit in a depth squat (as I’m doing right now uploading to the app) and be playful - rock back and fourth - straighten legs - lift arms + rotate torso! Etc. explore your body!

Depth squat (Playful)

- in a lateral lunge / rock back and fourth 
- allow arms to pull you deeper into stretch 
- bend both knees in sumo deadlift position 
- be playful and explore some of your aches + pains

Lateral lunge (Playful)

- in a forward lunge position (knee down) sit into your hips + be playful - wrap arm in between legs / inside elbow to inside foot etc 

- rock back into a runner stretch / should fee a great stretch In your hamstring! Keep tall posture / tall chest / reach for toes!

Perform 1 minute each side💪🏽

Forward lunge + Hamstring runner stretch

- from kneeling position / arms extended over your head 
- walk hands around in circular motion 
- be playful / change postures / push hips in - change positions - LETS GO!

Half tortoise

- from sit up position / hike your legs over your head 
- dangle feet and be playful / walk in circles / come in and out of stretch!

Hips up and back

*Hold each position for 30 seconds*


- leg straight up and down 
- leg outwards to the side (groin) 
- leg across body

Band flexibility series

Dynamic Cool Down

Week 1/2/3: Day 4

Always something good !! Thanks for your hard work my brother !!

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

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

Week 1/2/3: Day 3

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 4

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