Name: Playbook - AJ Hotchkins - Week 4/5/6: Day 2
Uploaded: 2023-08-11T16:43:52.845Z
Duration: 45 min
Description: Week 4/5/6: Day 2

Quick twitch muscle fiber:

These workouts are all about recruiting fast twitch muscle fibers and our response time off of the ground response time! 

We will perform our dynamic warmup - a short plyometric / fast twitch muscle warmup to get our muscles ready to fire and work into our plyometric series. 

Let’s focus - work with intent / purpose and get the most out of today’s training session.

- 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

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

Bounding + landing mechanic series. 

👉🏽Great for linear + lateral explosion.
👉🏽Great for warming up lower body / preparing your body to explode. 

Our focus is the ability to explode through your hips both linear and lateral and stick your landings (practicing proper landing mechanics).

- Balancing on a single leg, perform a lateral bound into a 90 degree rotation double leg stick + stand up.

- Perform 4 jumps each side / 8 total

Lateral bound - Linear Stick

- Balancing on a single leg, perform a lateral bound (maintain the direction in which your hips are pointing) double leg stick + stand up.

- 4 Each direction / 8 total

Lateral Bound - Lateral Stick

- From a standing balanced position, perform a single broad jump (project hips as far as possible). 
- Land + Respond as fast as possible and stick the second jump in a low bent knee position + stand up. 
- 8 responses total / 4 total reps

Broad Jump Double Response

Bounding + Broad Series

- Perform a gather + a max effort box jump
- 2 each foot (See video for gather) 
- 2 Reps each side / 4 Total reps

A1: 1/2 Step Max Box Jump

- Perform a gather + a max effort box jump
- 2 each foot (See video for gather) 
- Keep med ball underneath chin + jump onto box
- 2 Reps each side / 4 Total reps

B1: Med Ball Box Jump (Low)

- Perform a gather + a max effort box jump
- 2 each foot (See video for gather) 
- Keep med ball above head + jump onto box
- 2 Reps each side / 4 Total reps

C1: Med Ball Box Jump (Above)

Grounded ab circuit

Complete each exercise for 30 seconds / rest for 30 seconds / 3 rounds total!

Let’s get shredded!

Using core muscles both your upper and lower body come off the ground and meet in the middle with a toe touch.

V ups

Knees come to chest / drive feet upwards into a hip raise off of the ground / control back down into next rep

Leg to hip raise

Shoulder come all the way off the ground to a toe touch - controlled motion back down. 

Feet stay glued together - use core to hold legs in an upright position

Toe touches

From seated position legs extend outwards as back goes towards the floor in a controlled motion.

Use abs / core / hip flexors to pull yourself back in!

Double crunch

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Clasp hands together in front of your core
- Twist your torso from side to side

TRUNK FLEXIBILITY

Russian twists

- Lying face down on the ground, arms and legs extended
- Raise both your arms and your legs 
- Engaging your glutes as you lift
- Pause at the top
- Lower back to starting position

Engage glutes + lower back at the top of the Superman!

Supermans

D1: Ab circuit

Perform this series of hip openers wherever + whenever! Awesome way to open up your hips / Optimize athletic (Specifically your ability to squat) performance / Remedy low back pain etc!

- in a frog position + on knees and forearms
- Maintain spinal alignment, spread knees as wide as they can go.
👉🏽3 Variations:
1. Heels together toes out
2. Heels in line with knees and toes out
3. Heels wider than knees and toes out

Hold each for 30 seconds and breath

Frog Pose (3 Positions)

- Sitting in butterfly position
- Put band underneath your butt and wrap band around your knees 
- Sit and breath for 2 minutes

Banded butterfly stretch

- Lying on your back with your legs open + feet spread 
- Grab insides of feet 
- Be playful / rock back and fourth / bend knees / straighten legs out etc
- Breath and embrace the position for 1 minute

Crying baby

Hip Opening Series (Cool down)

Week 4/5/6: Day 2

Love a new way of training sektion and learning where I'm stiff and where I'm very flexible. 🦾

Ragna

This is one of the best workouts I ever done and translates right on the field too.

Santino

Week 1/2/3: Day 1

Got my Rogue bands in then killed this workout! Thanks for the recommendation! 🙌🏽

Week 4/5/6: Day 2

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