Name: Playbook - AJ Hotchkins - Week 10: Day 3
Uploaded: 2023-08-11T16:43:53.032Z
Duration: 40 min
Description: Week 10: Day 3

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💪🏽

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

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

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

Suggestions:

Use: (70,80,85,90,95,+++++) for your warmup sets💪🏽

Hang snatch

Medicine ball athletic performance workout:

This workout is designed to work your core + trunk rotation flexibility!

Complete these movements at near max effort + rest 45 seconds between each movement. Gather yourself between each rep and make every rep count!

- Lying face up with knees bent and feet flat on floor
- Hold med ball with your arms extended overhead
- Curl head and shoulders off the floor engaging core
- Use momentum created from sit up to throw ball into the wall / do not wait until you are all the way up to complete the throw.  
- Return to starting position under control

Med ball sit up throw

- From a staggered sprinter stance: weight should be distributed equally through balls of your feel : slight knee bend.

- Draw a big circle with the medicine ball + get triple extended and slam ball down / maintain foot pressure in the ground.

5 each side!

2 Point Rotational Slam

- Feet shoulder width apart + slight knee bend. 

- Draw a half circle with medicine ball + get triple extension (should end up on toes - tall as possible) slam medicine ball down with as much force as possible.

- Perform 5 each side

Med Ball Axe Slams

- From a bent knee / Feet shoulder width apart position

- Start with medicine ball in a chest pass position 

- Jump and rotate 90 degrees and simultaneously press med ball above head + slam medicine ball down directly in front of you. Land + stabilize! 

- 4 Slams each direction!

Med Ball Rotational Front Slams

- From a bent knee / Feet shoulder width apart position

- Start with medicine ball in a chest pass position 

- Rotate torso abs torque medicine ball over either shoulder generating power from your hips

- Perform 5 each side

Med Ball Rotational Wall Throw

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Hold Med Ball in hands + rotate slam med ball to your side - throw into the wall (repeat)

6 each direction

Med Ball Russian twists Throws

Medicine Ball Core Circuit

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 3

Jamail

Tank

Angelo

Week 1/2/3: Day 1

Adam

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

Misha SWB

Earl

Week 1/2/3: Day 4

Interesting combinations. 
Feeling athletic!

Anish

Week 1/2/3: Day 5

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 10: Day 3

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