Name: Playbook - AJ Hotchkins - Week 4/5/6: Day 2
Uploaded: 2023-08-11T16:43:52.922Z
Duration: 70 min
Description: Week 4/5/6: Day 2

Misha SWB

Earl

LOWER BODY strength based workout! 
👉🏽Each week we will subtract 1 rep from our main compound lifts and challenge ourselves to lift heavier weight doing the same movements!
👉🏽With this in mind - Each set / last rep should be a struggle, but you should not fail! Leave room for improvement in the coming week!
👉🏽Pay attention to the tempo of each rep (eccentric movements) and be strict with your count! Time under tension!
👉🏽Pay attention to the % system and calculate your percentage based off of your max lift in that movement. Example: if my bench press max is 300 pounds / 80% of that would be 240 pounds and that would be the weight you use when the workout says 80%!
👉🏽Sets will be labeled by letters: if you have A1/A2/A3 etc that means that you are to superset those movements - go from the first movement all the way to the 3rd!

LETS GET THIS MF MONEY AND GET BIG AF!

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

- Start with a barbell on your upper back
- Press hips back and lower down until your glutes touch the box
- Press through heels and stand back up

Week 4: 87.5% 
Week 5: 90% (Subtract 2 Reps)
Week 6: 95% (Subtract 2 Reps + Set)

A1: Barbell box squats

Perform eccentric power cleans - 

Control for 3 seconds down - explode before bar reaches knee level

Catch the clean above 90 degrees - Squat up!

Popcorn set: Perform a single rep of a hang clean / Rest for :30 Seconds / Perform another hang clean / Do this for as many reps as listed on Rep chart!

Week 4: 85%

Week 5: 90% (Cut back a rep)

Week 6: 95% (Cut back a set)

B1: Popcorn Set Hang Cleans

- Attach two bands to a pull up - elevated bar 
- Grab both bands with hands and Jump as high as possible / quick response!

Subtract 2 reps each week + Subtract one set week 6

B2: Assisted Band Jumps

- Start with the barbell in front rack position
- Place one foot on the bench and move forward a few inches so the knee is bent to 90 degrees
- Push hips back and lower down until knee just touches the floor
- Push through your heel and stand up

Perform at 80% max effort: Subtract 1 rep each week /Subtract a set week 6 / Reps stay the same

Reps are in total / start with 6 each leg

C1: Barbell Bulgarian split squats

In a Bulgarian split lunge position:

Bend knees slightly - explode vertically as high as possible. Drive knee upward to your chest. Land softly at the bottom.

6 Each leg / Reps remain the same / Subtract a set week 6

C2: Bulgarian split jump

- With single (opposite arm) grip the bar
- perform a single leg RDL - hinge at the hip - back glute engaged so that your leg can rotate upward. 
- control on the way back down
-8 each arm (moderate weight - feel a stretch but not a strain in effort)

Reps remain the same: Subtract a set week 6

D1: Landmine single leg RDL

Knees bend slightly below 90 degrees but not at the bottom of your squat - glutes + core should be activated / on fire / hold an isometric squat!

Seconds increase by 10 seconds each week + subtract a set week 6

D2: Isometric squat holds

All while stabilizing your core, bring knee upwards to your chest and push your leg through to the opposite wall / slowly and controlled bring foot back!

Reps stay the same + subtract a set week 6

This movement requires flexibility and core strength!

Slider step Throughs:

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 4/5/6: Day 2

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

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 3

Had no idea this workout would be so tough at first glance. Got into the work! Sheesh

Week 4/5/6: Day 2

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