Name: Playbook - AJ Hotchkins - Week 1/2/3: Day 5
Uploaded: 2023-08-11T16:43:52.846Z
Duration: 45 min
Description: Week 1/2/3: Day 5

Tank

Adam

Interesting combinations. 
Feeling athletic!

Anish

Misha SWB

Ahmed

Lower 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!

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

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

Overhead Mobility Training:

From hand position snatch weight above head / lock out at top!

Week #1 - 70% 
Week #2 - 75% (Subtract -1 Reps) 4,4,3,3
Week #3 - 80% (Subtract -1 Reps & - 1 sets) 3,3,2

Alternative for those who haven’t learned Olympic lifts:

Snatch grip HIGH PULL!

A1: Hang snatch

Double response / loaded position / focus on controlling your arms and maintaining athletic position upon landing / complete a vertical jump + land loaded / jump onto high box!

Reps stay the same / week #3 subtract one set!

A2: Double response / High box jump

- Keep your core tight and chest up 
- Engage your lats
- Drive through your heels
- Reach full extension
- Pause at the bottom to avoid momentum or bouncing
- Snappy + explosive!

Week #1 - 85% (6 reps)
Week #2 - 87.5 (5 Reps)
Week #3 - 90% (4 reps)

B1: Trap bar deadlifts

Lying down have a partner hold onto the back of your feet:

Control down without breaking at the hips slow and controlled as possible 

Lightly touch ground and drive back up without breaking at the hip 

- slight push off the ground if need be!

Reps stay the same / Week #3 subtract a set

C1: Nordic Hamstring Curls

Start on a single leg / controlled movement down / do not allow your heel to come off the ground / explode back up utilizing your glute + your quad / must stabilize your core!

Reps stay the same / Week #3 subtract a set

C2: Single leg squats

- Be playful in the half split + fold / Walk your hands / breath
- After 30 Seconds / Move into a half lunge and rock back and fourth for 30 seconds

Lateral Lunge + Split

- From a kneeling full lunge + with toe engaged 
- Without using your hands engage and move into a standing lunge (3 sets 5 Reps)
-From a low lunge position / glue your torso to your thigh and rock back and fourth into a hamstring fold (3 sets 5 Reps)

Lunge Pulse (Kneeling / High Lunge)

Butterfly Holds: 

- Place your knees inside of your thighs in butterfly position + Hold for 5 seconds 
- In same position pull your knees down to the floor (engage your glutes) it helps.

playful Butterfly:

- Keeping feet connected to the ground + posture hips up and rock around / back + fourth :30

Butterfly Holds + Playful Butterfly

Morning / Cool Down Hip Mobility + Flexibility Routine:

Week 1/2/3: Day 5

Jamail

Angelo

Week 1/2/3: Day 1

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

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.

Landon

Week 1/2/3: Day 3

Earl

Week 1/2/3: Day 4

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 5

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