Name: Playbook - AJ Hotchkins - Week 4/5/6: Day 2
Uploaded: 2023-08-11T16:43:53.263Z
Duration: 80 min
Description: Week 4/5/6: Day 2

Acceleration and lower body strength day!

- Keep all movements fast and explosive / Controlled movement down + DRIVE up! Focus on bar speed.

- Max rest in between runs at the end of the workout! Work acceleration technique / pushing ground back and away from you! 

SPEED! We are staying strong without killing our bodies! This workout should be light / you should feel strong and powerful!

Hang from the bar, explode up / toes to the bar / swing back down and get into a rhythm!

Superset with hanging cross toe touches

Hanging toe touches

Hang from the bar, explode up / opposite toe to hand / swing back down and get into a rhythm!

Hanging cross toe touches

- 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

Superset with med ball slam - vertical jump

Med ball sit up throw

Get triple extension and slam med ball down as hard as possible / in a loaded position explode into a vertical jump!

Med ball slam to vertical jump

- Tie bands around rack
- Perform a speed squat : should not drop below 90 degrees - drive up through heels - fast and explosive! Work!

Superset with pogo + vertical jump

Superset with box jumps!

Banded Speed squats

- start in a triple extended / single knee drive position 

- Slowly hinge at the hip and perform a single leg RDL while keeping a slight knee bend.

- Explode and Drive knee + leg up onto box + coordinating opposite hand and foot! 

Perform 4 each leg!

Single Leg Hinge to Box Jump

- With two kettlebells in the rack position lower into the bottom of a squat
- Stand up out of squat to full extension

Coaching point: focus on maintaining strong tall posture + great core strength! Control down 3 seconds + drive up Fast!

Superset with broad jumps!

Kettlebell front rack squats

From a kneeling position / Toes should be active

We will pop up / into an athletic two point stance

Focus on:

Bringing knees up and through / driving feet into the ground

Pop from the hips 

Explode into a broad jump - body control + land in a bent knee low squat + stand up stabilize! 

- Land in our two point athletic position! Also important / landing mechanics!

Kneeling pop ups - Broad

From a 2 point kneeling position 

Chest pass med ball (light med ball) 

Sprint behind med ball working our drive phase mechanics 

Med ball should be thrown at the same time that your sprint starts 

Feet are pushing ground away from us + big knee drive forward lean (should feel like you’re falling)

Med ball chest pass to sprint

Week 4/5/6: Day 2

Kyle

Matt

Sprint Warmup

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 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 4/5/6: Day 2

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