Name: Playbook - AJ Hotchkins - Week 10: Day 3
Uploaded: 2023-08-11T16:43:53.327Z
Duration: 70 min
Description: Week 10: Day 3

Strength + speed specific training:

Today’s focus was developing strength within speed specific movement patterns - Our focus today was incorporating speed specific movement variation into our compound exercises! 

Today’s workout will be a full body foundational stability day - Push yourselves - be as creative as you want with these movement! Practice proper sprinting mechanics / Dorsiflex the toe + big knee drive + strong big posture!

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

- Build into a 90% effort sprint 
- Once you’ve built into a sprint / Hold the sprint maintaining the same running mechanics (Tall posture / hips / heel to butt turnover) etc
- Hold for 6 seconds and hop off of the treadmill

A1: Sprint Holds (6 Seconds)

- With rear foot elevated / On the balls of your feet. 
- :03 second count down (eccentric) + DRIVE up.
- Don’t bend below 90 / You should sit right above 90 (in a sprinter like stance) and DRIVE up as if you are jumping out of blocks
- 4 each side

B1: Kick Stand Barbell Squat

- Attach a band around foot
- Maintaining your upright posture / Raise knee - keep toe dorsiflexed and hold for 15 seconds on each side

B2: Single Leg Sprinter Stand

- On a bench assume bird dog position
- Whatever side the dumbbell is on, drive the opposite foot toward the wall behind you
- Keeping core tight and hips squared to the floor
- Row the dumbbell up, pulling your elbow back
- Slowly lower back to starting position

C1: Dumbbell bird dog rows

- Place your upper back on the bench 
- Elevate your hips and push your pelvis to the ceiling / Keep yourself elevated the entire time.
- Using a neutral grip (close grip) perform 4 bench reps on each side.

C2: Single Leg Longitudinal T Bench

- Raise one leg off the ground
- Push through your heel to raise your hips
- Engage your glutes as you lift
- Lower back to starting position

👉🏽Drive knee into the air with toe dorsiflexed 
👉🏽Opposite arm + leg arm comes up
👉🏽Pause for one count and lower yourself down with a :03 second count! 

- 5 Reps each side / 10 reps total

D1: Single leg glute bridge

- In a plank position 
- Raise both your opposite arm & opposite leg and hold for 15 seconds each side

Coaching point: 

👉🏽engage your glute / tighten your abdominals / reach with opposite arm.
👉🏽Don’t allow hips to shift / maintain normal planking posture

D2: Alternating Plank Hold

- Hinge at the hip and lower yourself controlling with your opposite arm + opposite leg.

- Engage your glute in the active leg and straighten it as much as possible.

- Explode into a knee drive with toes dorsiflexed + heel to butt

- 5 each side / 10 total

D3: Single leg RDL

Week 10: Day 3

Kyle

Matt

Trying to get my Mile time up, I do sprint intervals to start and use this as my plyo work — These workouts are straight to the point without the dramatic fluff, legit 🔥

Myranda

Sergio Flores

As a former track athlete this was 🔥🔥 can’t wait to see myself 4 weeks from now big dawg❗️

Malik keener

Week 1/2/3: Day 1

Qua Morton

Jerome

Week 1/2/3: Day 2

Week 4/5/6: Day 1

Week 4/5/6: Day 2

Week 4/5/6: Day 3

Week 7/8/9: Day 1

Week 7/8/9: Day 2

Jason

Week 7/8/9: Day 3

WEEK 10: MONDAY (TESTING)

Beast of a workout. I was laughing at myself how all those years of traini g like a body builder specially for legs led to stiffness and slowness. Now my conditioning, strength, explosiveness, and stamina has gone up. It showed in my Sunday basketball league game. My legs didn't give up.

- @LifeCoachJesse

Week 10: Day 3

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