Name: Playbook - AJ Hotchkins - Week 7/8/9: Day 2
Uploaded: 2023-08-11T16:43:52.875Z
Duration: 45 min
Description: Week 7/8/9: Day 2

FAST twitch muscle fibers:

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.

Animal + acrobatic movements designed to strengthen prepare your full body for a athletic - functional workout

Duck Walk Both Forward and backwards:

- Head should not bob / Stay low as if you’re walking under a chute. 
- Knee goes to the ground + feel mobility in both your knees and ankles
-20 Meters forwards / 20 Meters Backwards

Duck Walk

Duck Walk Both Forward and backwards:

- Head should not bob / Stay low as if you’re walking under a chute. 
- Knee goes to the ground + feel mobility in both your knees and ankles
-20 Meters forwards / 20 Meters Backwards

(HIPS PIVOT + STAY OPEN)

Duck Walk (Hips)

- In a crouched position perform a bear crawl (4 strides)
- After 4 strides / steps of bear crawl perform an alternating arm + leg lift / Push into the ground with non working foot & hand and raise opposite arm and leg 
- Both directions laterally! (6 reps total forwards / 6 reps total backwards)

Bear Crawl + Alternating Plank Lifts (Lateral)

- In a crouched position perform a bear crawl (4 strides)
- After 4 strides / steps of bear crawl perform an alternating arm + leg lift / Push into the ground with non working foot & hand and raise opposite arm and leg 
- Both forwards and backwards! (6 reps total forwards / 6 reps total backwards)

Bear Crawl + Alternating Plank (Forward + Backward)

- Perform a cartwheel
- Try to control your body and stay on a line 
- 25 yards each direction

Cartwheel

- Perform a cartwheel (single arm)
- Try to control your body and stay on a line 
- 25 yards each arm

Single Arm Cartwheel

- Perform a cartwheel (land with hips facing the direction you performed cartwheel) on 2 feet + stick
- Try to control your body and stay on a line 
- 25 yards each direction

Cartwheel + 2 Foot Land

Perform a walking handstand for 10 yards! Try it! Challenge yourself! If you cannot perform a handstand find a wall / post feet on the wall / walk down wall moving laterally!

Handstand Walks

Animal Dynamic Warmup

Preparing our fast twitch muscle fibers for a plyometric / Jump specific workout (OR) a burnout after a workout!

- Standing on a single leg / use a line or a cone to jump laterally / 15 seconds each foot.

Single Leg Lateral Line Hops

- Balancing on a single leg / Jump over a line or a cone both forward and backwards for 15 seconds each foot.

Single Leg Forward + Backward Line Hop

- Balancing on a single leg / Set up a box with your cones or lines.
- Jump around the entire box / both directions for 15 seconds each leg.

Single Leg Box Skips

- Standing on a double legs / use a line or a cone to jump laterally / 15 seconds total

Double Leg Lateral Hops

- Standing on a double leg / use a line or a cone to jump forwards + backwards / 15 seconds total

Double Leg Forward + Backwards Hops

- Starting on both feet / Set up a box with your cones or lines.
- Jump around the entire box / both directions for 15 seconds each direction

Double Leg Box Hops

Plyometric Warmup

Plyometric pool circuit for leg recovery! This is a great circuit to complete after a competition or on a day where you want to get some work In BUT have joint / muscle soreness! 

Follow along!

Perform quick response squat jumps!

Jump as high as you can (goal is jumping out of the pool)

Squat jumps

From a lunging position:

Jump as high as possible out of the pool and switch legs! 

Think lunge jumps / slight hinge in the hip!

Split jumps

Without knee bent perform a phone jump!

Ankles / calves! Explode as high as possible out of the pool!

Pogo jumps

Jump as high as possible out of pool and pull knees to chest at the top of the jump!

Video not displayed: think of track sprinter before getting into blocks / jump as high as possible and tuck knees (core + lower body explosion) 

EXPLOSIVE!

Knee tucks

Pool plyometric circuit

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 7/8/9: 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 7/8/9: Day 2

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