Name: Playbook - AJ Hotchkins - Week 10: Day 1
Uploaded: 2023-08-11T16:43:53.384Z
Duration: 70 min
Description: Week 10: Day 1

Testing Week:

Attack this week with the proper mindset - using today as a measuring stick day to check in and see where you’re at! 

Be safe, never risk injury for a single rep max! It’s not worth the rehab + recovery work - BE SMART - Your numbers in the grand scheme of things are not that important unless you’re competing in a power lifting - Olympic lifting even!

Perform a proper warmup and let’s get after it today💪🏽

Sprint specific dynamic warmup:

Complete this full warmup to maximize your sprint work and avoid injury - the warmup should be just as long as the workout - take your time.

As we continue to get faster, we must take care of our body and warmup properly!

Step over the hurdle with a single leg / then replace with your other leg!

Focus on keeping the toe dorsiflexed and your knee drive. 

Drive knee up and leg over hurdle - back leg swings around (with open hip)

Maintain proper sprinting technique

Single leg hurdle step overs

Single leg hurdle step over:

Knee drive - toe dorsiflexed - maintain proper sprint mechanics and step over the hurdle (bounce)

Explosive - quick response - springy

Single leg hurdle step overs - quick response

Step over the hurdle, use force created through your hips to bring your back leg all the way over the next hurdle.

Focus on keeping the toe dorsiflexed and your knee drive. BIG force through hips, bounce through the hurdles!

Double leg hurdle step overs

Lateral single leg hurdles

Moving laterally:

Keep leg straight - use hip flexor to lift leg over the top of the hurdle - drive leg back down into the ground (controlled aggression) and continue to move laterally!

Working sprint mechanics!

Lateral hurdle marches

Step over the hurdle with a single leg / once back leg comes through step under hurdle and sit into a squat position.

Focus on keeping the toe dorsiflexed on step over and CHALLENGE yourself on a low squat underneath the hurdle!

Single leg hurdle step over to depth squat

Jog for 3-5 steps and complete a lunge + reach 

Lunge with knee slightly above the ground / reach back as far as you can and open shoulder + your trunk / springy + active warm up! 

Loosen up and bounce around!

Lunge + reach

Jog for 3-5 steps and lunge + open.

Lunge while keeping your back leg straight and bring your inside elbow to the ground, reach up and open your trunk (mobility) / springy + active warm up! 

Loosen up and bounce around!

Lunge + open

Jog for 3-5 steps and complete a hamstring March. Leg goes high possible

springy + active warm up! 

Loosen up and bounce around!

Hamstring Marches

Jog for 3-5 steps and complete a hamstring sweep

Dorsiflex the toe / straighten the leg + reach and sweep through / feel stretch sensation in hamstring. 

springy + active warm up! 

Loosen up and bounce around!

Hamstring sweeps

Gain a rhythm

Perform an a skip forward pushing ground back and away from you 

Coaching point:

Big knee drive, produce force into the ground, Tall posture, Doris flex the toe, quick short and explosive!

A - Skip (Forward)

Gain a rhythm

Perform an a skip forward pushing ground back and away from you - Use your foot opposite of the direction you’re going to PUSH yourself - replace

Coaching point:

Big knee drive, produce force into the ground, Tall posture, Doris flex the toe, quick short and explosive!

20 meters each direction!

A Skips (Lateral)

Gain a rhythm

Perform an a skip forward pushing ground back and away from you - maintain sprinting mechanics here (this will take some work) - push your self through toes in ground to go backwards💪🏽

Coaching point:

Big knee drive, produce force into the ground, Tall posture, Doris flex the toe, quick short and explosive!

A Skip (Backwards)

- 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

Shin over shin:

Practicing great sprinting mechanics - tall posture + hips in:

Dribble ankle over ankle - Respond as fast as possible off the ground - put force into the ground & keep legs as close as possible (waste no energy) practice great technique!

Ankle Dribbles

Ankle over ankle:

Practicing great sprinting mechanics - tall posture + hips in:

Dribble ankle over ankle - Respond as fast as possible off the ground - put force into the ground & keep legs as close as possible (waste no energy) practice great technique!

Shin Dribbles

Ankle over ankle:

Practicing great sprinting mechanics - tall posture + hips in:

Dribble knee over knee - Respond as fast as possible off the ground - put force into the ground & keep legs as close as possible (waste no energy) practice great technique!

Knee Dribbles

Find a wall: 

Swing leg forwards and backwards for height! Ease your way into this movement!

Leg swings (Linear)

Find a wall: 

Swing leg forwards and backwards for height! Ease your way into this movement!

Keep your hips towards the wall and try not to open on swings!

Leg Swings (Lateral)

Sprint Warmup

Perform:

2X 10 yard push outs / 90% 

1X 20 yard push out / 95%

1X max effort 40 yard dash / Have someone time you if possible! 

Remember this is a day where we can measure out progress - don’t allow your time to encourage or discourage you! We are just measuring where we are at for our next phase💪🏽

A1: 40 Yard Sprint

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)

Upper body mobility / warmup

Shoulder strength building series great for before an upper body workout involving shoulders / chest (bench press : push press etc) This can also be used for rebhabilotiorn / stabilization work  at any point of a workout💪🏽

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)

ATYI : WARMUP

- Grip the bar with preferred width 
- Bring the bar down to your mid chest  
- Push the bar straight up engaging your chest

Start with 70% of your max and work up according to your comfort level!

My recommendation:

70/80/85/90/95/100%+ 

Work with one single rep until you fail (safely)

B1: Flat bench press (paused)

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.

C1: Weighted pull - ups

- Keep your elbows close to your body
- Come down until your arms are at about 90 degrees
- Push through your hands extending your engaging your triceps to come up
-tie a band around KB and BALANCE - STABILIZE

C2: Weighted dips

4 plank exercises that are great for core stability + strength! Challenging movements + push yourself and see what your body will allow you to do! These movements are NOT easy! Let’s get strong💪🏽

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!

20 meters down and back💪🏽

Plank Walks

- With sliders under feet + toes engaged in a strong plank position!

- Slow and controlled push feet back + remaining strong posture + great core strength!

- Use core abdominal strength to pull you back into planked position!

Plank Saws

- In a plank position
- Use glute / back to raise opposite arm + opposite leg! Core must be engaged and tight!

Alternating plank lifts

- With top leg elevated and on bench
- Engage your aductor and raise your bottom leg up and underneath the bench 
- Drive bottom knee slow and controlled to your chest + Slow and controlled on the way back! 

5 each side!

Elevated Side Plank

D1: Plank Series

Week 10: Day 1

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

Week 1/2/3: Day 3

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 10: Day 1

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