Name: Playbook - AJ Hotchkins - Week 7/8/9: Day 1
Uploaded: 2023-08-11T16:43:52.864Z
Duration: 60 min
Description: Week 7/8/9: Day 1

Strength day:

Today is day #1 of week #1 - We will begin the week with a lower body strength & plyometric contrast! 

- Pay attention to the description of each exercise & how each rep should be completed 
- Warmup properly before each and every workout to limit the possibility of injury & to maximize each training session
- Foam roll (especially lower body in order to optimize reconvert in-between each session (we are doing a lot of jumping / hard on the body).

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down (Bands will force you to control the barbell down) 3-5 seconds. 
- Reach parallel and push through your heels to come back up
- Increase weight each set

A1: Banded Eccentric Squats

Grabbing onto your partners ankles - stabilize your core - feet come up (partner throws feet down in any direction) don’t allow feet to touch the ground. Feet should drive back up towards partner!

A2: Partner feet throws

Starting in a kneeling position with your toes tucked.

Explode to standing + chest pass medicine ball as far as you can and take off into a sprint! 

Max recovery in between reps!

A3: Knee to standing sprint

- Grip should be as wide as possible / snatch grip
- Get bar overhead / lock arms out / lock shoulders all the way out
- Perform walking lunges / + knee drive if possible
- if the bands are too much use regular barbell + weight and perform snatch grip lunges.
- 3 each leg / 6 total

B1: Banded Barbell Overhead Lunges

- With top leg elevated and on bench
- Engage your aductor and raise your bottom leg up and underneath the bench 
- Drive bottom knee slow and controlled to your chest + Slow and controlled on the way back! 

5 each side!

B2: Elevated Side Plank

- Starting in a kneeling position with arms cocked ready to jump into standing position
- Use pop from your hips and use arms to land in a bent knee athletic position
- From athletic position perform a broad jump with as little response time as possible
- Land in athletic position and respond as fast as possible into a vertical jump
#1 ~ Left Hand Touch
#2 ~ Right Hand Touch 
#3 ~ Both Hand Touch

B3: Kneeling Pop Up + Broad / Vert

Core stability:

Offset overhead squat : challenge your depth at the bottom - mobility / flexibility / strength

Strong tall posture / big chest / stabilize using your core muscles!  

5 each side

C1: Offset overhead squat

While maintaining triple extended posture with your hips elevated (driving pelvis to the ceiling) 
- 8 Ball leg curls
- 8 Hip thrust
- 8 Glute bridges

C2: Ball Leg Complex

- Starting in a kneeling position with arms cocked ready to jump into standing position
- Use pop from your hips and use arms to land in a bent knee athletic position
- From athletic position perform a vertical jump with as little response time as possible

C3: Kneeling pop ups + Vertical Jump

Great workout to incorporate into your training: Athletic + explosion rotation movements / stability / and balance💪🏽

- Perform a Russian Twist (explosive) slamming medicine ball on the ground while maintaining grip strength!
- Use rotational core power and throw medicine ball into the wall!  
- 5 Full speed reps each side

Russian Twist + Wall Throw

Be creative and free / this is a tough movement! 

- With med ball / get to your feet however your body allows you 
- Get triple extended at the top of your med ball slam and slam with full power into the ground!

Med Ball Sit Up + Slam

- Holding a plank position (spread feet to make it easier on your balance) 
- Keep elbows tight & roll your arm out on the medicine ball (slow and controlled forwards + backwards) 

8 reps each arm

Med Ball Rollouts

Medicine Ball Core Workout

Week 7/8/9: Day 1

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 7/8/9: Day 1

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