Name: Playbook - AJ Hotchkins - Week 4/5/6: Day 5
Uploaded: 2023-08-11T16:43:52.950Z
Duration: 75 min
Description: Week 4/5/6: Day 5

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!

- 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

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

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

Slight hinge at the hip and explode with BIG hips!

Popcorn sets:

Perform a single rep / rest for 30 seconds / Perform your next rep / etc until the amount of reps in that given set is done!

Week 4: 75% 

Week 5: 80% (Subtract one rep)

Week 6: 85% (Subtract one set and one rep)

A1: Popcorn Hang snatch

- Place the bar just above your feet
- Engage your lats
- Pull the bar up with neutral spine 
- Reach full extension keeping your upper body tight

Week 1: (70%, 75%, 80%, 85%, 87.5%)

Week 2: (75%, 80%, 85%, 90%)

Week 3: (82.5%, 87.5%, 92.5%)

B1: Conventional deadlift

Offset KB farmers carry / engage your core / fall strong posture / forwards + backward / try to maintain a straight line!

C1: Offset KB farmers carry

Perform the same amount of reps throughout weeks 4/5/6 BUT subtract a set week #6

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

Kneeling pop ups

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 vertical jump - body control (land in same spot you took off from)

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

Kneeling pop ups - Vertical

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

- With light band tied slightly above waist line

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 same spot you took off from)

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

Knee pop ups - Banded broad

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 vertical jump - body control / Land on box! 

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

Kneeling pop ups - Box

D1: Kneeling Plyo Series:

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 5

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 4/5/6: Day 5

More workouts from AJ Hotchkins