Name: Playbook - AJ Hotchkins - Week 7/8/9: Day 2
Uploaded: 2023-08-11T16:43:53.293Z
Duration: 70 min
Description: Week 7/8/9: Day 2

Today’s lower body power workout is specifically for generating power to run faster + jump higher! We will be working out quick twitch muscle fibers + strength! Today’s emphasis is making sure we are moving the bar FAST! 

We will start off with some strength work (BAR SPEED) then move into some sled + acceleration work! Make sure you are hitting our dynamic warmup and maximizing each and every session! Recover and proper warmup is essential for results in any realm of athletic performance💪🏽

- 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
- Do not relax core at the bottom / 3 second count down + DRIVE up (explode) 

Superset with single leg box jumps!

Barbell box squats

- Cycling though each hurdle / exploding onto the box!

- Work on maintaining tall posture / cycling your legs / proper sprint mechanics onto the box! 

- 2 each side / be springy and explosive!

Single Leg Hurdle - Box Jumps

From a hanging position 

Eccentric - 3 seconds down / bar should sit right above knees / pause until partner claps

Once partner claps / snap the bar up / snap underneath bar above 90 degree / catch I. Power position.  

Use 80% of max. Bar should move fast + controlled!

Eccentric reactive hang cleans

- Start with a barbell on your upper back
- Step forward with the first leg and lower down until both knees are at 90 degrees
- Bring back leg even with the first then step forward with this leg
-knee drive at the top of each lunge - sprinter mechanics. Toe should be dorsiflexed! 

5 each leg

Barbell walking lunges

Perform an “A Skip” as we have before with a slight forward lean / as if we are in a drive phase! Push + claw ground away from you!

Sled Push A Skip

From a 2 PT stance perform a sled push for 10 meters - work on your drive phase mechanics! Snapping feet down - clawing ground away from you - drive! 

Make sure we maintain great triple extended body position - I did a poor job demonstrating in video - TALL posture!

Sled Push Starts

- Get into a sprinter stance + hold for 3 seconds as you would for a 40 yard dash / track start 

- Explode linearly onto the mat / weight should be equally distributed into both legs + drive out and accelerate on to the mat!

Sprinter Mat Starts

From a drive forward lean position:

- Push into a bound / make sure each rep we are reaching triple extension! 

- Clawing ground away from us with great strong hips - do not allow your hips to break because you will start “blocking” your stride!

Sled Push Bounds

Week 7/8/9: 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 2

Week 4/5/6: Day 3

Week 7/8/9: Day 1

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 7/8/9: Day 2

More workouts from AJ Hotchkins