Name: Playbook - AJ Hotchkins - Week 7/8/9: Day 3
Uploaded: 2023-08-11T16:43:52.987Z
Duration: 45 min
Description: Week 7/8/9: Day 3

CORE 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!

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

Footwork drills using ladder for brain to body work / Warm your feet body and mind up using this light ladder circuit:

- If you’re new to ladder drills take your time and ease into each movement / gain a rhythm and speed up as you go💪🏽

- If you are a veteran at the ladder, gain your rhythm and go at your own pace - be purposeful / if you’re warming up you do not need to go lightning fast / if you are “working out” challenge yourself and go as fast as possible while maintaining great footwork - the choice is yours💪🏽

Single leg through / High Knees through. 

Punch feet into the ground aggressively / quick as possible:

High knees (single Leg)

2 feet in each box, punching the ground with balls of your feet, quick as possible!

High knees (double leg)

Push laterally though the ladder. Fast twitch, fast response!

Lateral Single Leg High Knees

Fast response, low center of gravity, athletic body position!

Icky shuffle

Fast response, low center of gravity, athletic body position!

Push yourself backwards while maintaining your athletic position + balance

Backwards icky shuffle

Start by straddling the ladder + put one foot in the box - next foot goes in the box - first foot comes out - second foot comes out. 

Develop a rhythm + maintain low center of gravity!

Alternating 1 foot in 1 foot out:

Start by straddling the ladder + put one foot in the box - next foot goes in the box - first foot comes out - second foot comes out. 

Maintain great body posture, striking the ground moving backwards!

Backwards - alternating 1 foot out!

Start on the outside of the ladder, put one foot in, take the same foot out! 

Start slow and develop a rhythm!

1 foot in 1 foot out

Start on outside of the ladder, put one foot in, take one foot out. 

Start slow + develop a rhythm!

Backward 1 foot in 1 foot out:

Starting with your lead foot up, put one foot in box followed by second foot. Take the 1st foot out of the box + 2nd foot out of the box allwilst moving laterally!

Lateral one foot in one foot out:

Swivel hips, only front foot goes into the box!

Hip swivels (1 foot in 1 foot out)

Swivel hips, only back foot goes into the box!

Hip swivels (back foot in)

Ladder + Footwork Drills

Shopping Cart:

👉🏽In a low athletic position - knees bent - Hinging at the hip
👉🏽Grab sled by handbars 
👉🏽Use Core to rotate and pull sled as far in each direction as your trunk will allow you
👉🏽Keep arms locked out as best as possible

Shopping Carts

👉🏽 Starting from a sathletic 1 foot forward stance 
👉🏽Gain triple extension your and throw the medicine ball into the ground
👉🏽Power should come from lower body + rotating your trunk
👉🏽Maintain your balance throughout the duration of workout! 
👉🏽5 each direction (foot)

Med Ball Slam (Alt)

In a bent knee position with feet both firmly in the ground / with hands on the trap bar:

Tight strong core - control barbell on rollout / don’t allow yourself to break at the hip - maintain strong posture - contract core and roll barbell back inward!

Trap Bar Rollout

- Starting with kettlebell directly above shoulder:

- Perform a sit-up while keeping your arm straight And shoulder engaged!

8 reps each arm

Kettlebell Sit Up

From a hanging position  - keep legs glued together and slowly and under control raise from side to side!

Hanging Lateral Leg Raises

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Hold Med Ball in hands + rotate slam med ball to your side - throw into the wall (repeat)

6 each direction

Russian Twist Throws

Core circuit: Movement Based

Core workout using an exercise ball! I love using an exercise ball for core work because of the instability - makes each and every movement that much harder!

Follow along and enjoy today’s core circuit💪🏽

With feet lying flat on the exercise ball with core engaged 

Perform a pike:

Contract core with keeping legs straight! Strong shoulders / Think of performing a reverse V - Up!

Exercise Ball Pikes

Squeezing exercise ball between legs - perform a torso twist / rotate your hips till your foot touches the ground - Come back up + repeat! 15 each side - 30 total!

Exercise Ball Torso Twist

- Holding on to the rack with your upper back / lower back (easier) on exercise ball 

- Control your legs OUT / Drive them back up into your chest💪🏽

Exercise Ball Knee Tucks

From a standing position - fall on to exercise ball + stabilize!

- Hips should be in, think of falling from a plank position!

- Stabilize + Hold plank until you find your balance / repeat!

Exercise Ball Falls

- Hold a plank position on exercise ball 
- Rotate your elbows as big as possible and draw a big circle both clockwise and counterclockwise for a total of 8!

Exercise Ball Plank Spins

Stability Ball Core 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 3

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 7/8/9: Day 3

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