Name: Playbook - AJ Hotchkins - Week 10: Day 2
Uploaded: 2023-08-11T16:43:53.443Z
Duration: 40 min
Description: Week 10: Day 2

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💪🏽

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:

- 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

- aggressive, and violent med ball slams 
- triple extension at the top of the slam / violent slam using core 
- scoop ball up with good squat form / drop hips / don’t be lazy!

Medicine ball front slams

Bar warmup

Perform a hang clean and catch in a front squat position / drive up! BIG HIPS!

I recommend starting:

(60%, 70%, 80%, 85%, 90%, ++++)

Pro tip - In the warmup catch the weight + stabilize but do not squat the weight up until you are challenging your 1X max!

Hang clean

Core + cardio finisher!

Perform these 3 finishing exercises to push your cardio + muscular endurance (legs + core) 

Complete the first two med ball series for 30 seconds + PUSH max effort! You get out what you put in! Big slams!

The last med ball workout I competed for 200 yards! Tough as 💩, not easy work guys! Push yourself and let’s fucking get it!

You can complete this series as a workout or a finisher! For a finisher - post workout = complete 1 round! For a workout complete a total of 4 rounds!

Follow: 

- Starting in a sprawl position / pop up + Slam med ball directly in front of you

- perform two rotational slams (remember to rotate the back foot + bend knees + great body posture

- perform two pick axe slams (rotate in pick axe motion) slam ball 

- should get triple extension on all slams! Let’s go! Big fucking slams!

Med ball slam + Sprawl Finisher

Follow:

- Starting with hips facing 180 degrees away from the wall

- Perform an under hand toss into the wall (Max Effort) Hop and rotate feet facing in opposite direction (Repeat)

- On catch perform a Push pass into the wall  
(Max Effort) Hop and rotate feet facing in opposite direction (Repeat)

- Max effort / Pivot back foot / rotate trunk / EXPLODE

Med Ball Wall Slam Finisher

Med ball tosses:

Coaching points:

Explode from the hips 

Hips drop everytime we pick the ball up

Triple extension at the top of our throw! NO SHORT STROKES!

Be an absolute SAVAGE! COMPETE! CHALLENGE YOURSELF!

Med ball tossed Finisher

MED BALL CORE SERIES:

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 10: Day 2

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 2

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