Name: Playbook - AJ Hotchkins - Weeks 7/8/9: Day 1
Uploaded: 2023-08-11T16:43:52.968Z
Duration: 70 min
Description: Weeks 7/8/9: Day 1

Upper 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!

Movement based warmup designed to warm your bodies core temperature, Prepare your muscles to move loads of weight,  and your brain to body to be able to connect increase your bodies ability to endure different movement patterns.

- 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

Lying face down:

Hands extend outwards (in a straight position) 

Touch your heel to your opposite hand / should feel a stretch in your shoulders - chest and hips! 

Super set with overhead squats

Scorpions

- Start on your hands and feet with your legs bent at 90 degrees
- With short range of motion crawl forward on your hands and feet
- Keep a neutral spine
- Forwards + Backwards maintaining the same body posture

Bear crawl

- Start on your hands and feet with your legs bent at 90 degrees
- With short range of motion crawl forward on your hands and feet
- Keep a neutral spine
- Maintain body posture + Move down a line / no compensation

- lift knee with proper running mechanics (toe dorsiflexed) and step over the hurdle on leg at a time.

- open your hip and step over hurdle moving backwards / back leg follows!

- 10 reps forward and backwards each side

Hurdle step over (forwards + backwards)

Facing one direction:

- maintaining proper running mechanics / lift leg over hurdles (toe dorsiflexed) bug knee drive / back leg follows!

-20 Reps each side

Hurdle lateral walks (barbell)

Facing one direction:

Step over the hurdle using proper running mechanics (toe dorsiflexed + big knee drive) 

Once on other side of the barbell / perform a step under! Sink hips with tall upright posture and stand up on other side of hurdle (repeat)

5 reps each side

Hurdle lateral step over / under

- Perform a lateral lunge under the bar well (adj to your height / should not bend at the back rather sit in your hips)

- Keep y’all strong posture + a big chest / sit in hips as low as possible

Barbell Lateral Lung (Under)

- In athletic bent knee position 
- Lock arms out with tension in the band + step replace for 3 total step / perform a band pull and control band on way back after 3 steps!
- Walk back slow and controlled (body control) should feel slight burn in hips! 
- 3 walk outs each side!

Banded March + Band Pull

- With band wrapped slightly above your knee 

- Feet should be slightly wider than shoulder width apart 

- Take a 6 Inch lateral step and replace with a 6 inch lateral step with back foot

- Keep tension in the band throughout the duration of the workout. 

20 meters each direction

Banded Lateral March

- With band wrapped slightly above your knee 

- Feet should be slightly wider than shoulder width apart 

- Take a 6 Inch forward step and (pivot) rotate hips and take 12 inch lateral step with back foot

- Keep tension in the band throughout the duration of the workout. 

20 meters each direction

Banded Monster Walk

- Be patient / gain a rhythm / Work range of motion 
- 8 each side

Bar Toe Touches

From hanging position touch your toes to the bar (90 degrees / variation) control on the way down and explode into the next rep!

Bar toe touches

- From a hanging position, raise yourself a few inches without using your arms
- Hold at the top of the movement then slowly return to starting

Scapula pull-ups

Strengthening Dynamic Warmup:

- Set the rack up slightly below 90 degrees / Slightly above chest (find your sticking point)
- Using 90% of your max effort bench press / Perform rack lockouts / 3 seconds eccentric control down / Don’t break tension between yourself and the bar and drive upward!

A1: Foot Elevated Rack Lockouts

Attach TRX cable to sled:

Sit hips down (low center of gravity) 

Use power from your hips to pull sled - finish with big pull with lats! 

Big explosive movements!

A2: Double Arm Sled Pull

- Starting With feet firmly placed in the ground / Drive dumbbells upward into a locked out position
- Feet come off the ground into elevated position, Core is tight 
- 3 second controlled count down (Repeat)

(Subtract 1 single rep each week) 
(Push yourself to go up in weight each week)

(80% Effort💪🏽)

B1: Incline Shoulder Press (Foot Elevated)

Attach TRX cable to sled:

Sit hips down (low center of gravity) 

Use power from your hips to pull sled - finish with big pull with lats! 

Big explosive movements!

- SINGLE arm rowing action

B2: Single Arm Sled Pull

Using a kettlebell (preferably) or a dumbbell:

Perform 3 rounds of this shoulder strengthening series: Using different body positions to strengthen your entire body!

- From a low lunge position / Sit down in your hips as much as possible and engage! Stay tight / strong core + strong posture!
- With a single Kettlebell perform 5 reps each arm for a total of 10 reps each side / 20 reps total! 
- Control KB down + drive upward into a fully locked out position!

Offset Kettlebell Low Lunge Shoulder Press

- Sitting in a 90/90 position with one kettlebell in palm OR using handle
- Tall strong posture / Core engaged / Perform a shoulder press
- Press the kettlebell up to full arm extension
- Lower the kettlebell to the starting position
- 10 Reps each side

SUPERSET WITH WEIGHTED PULL-UPS / ALTERNATING GRIPS (SUPINATED / PRONATED / NEUTRAL / WIDE)

4 Total reps (Pull-ups)

Offset Kettlebell 90/90 Shoulder press

- Sitting in a 90/90 position with both kettlebells in palm OR using handle 
- Tall strong posture / Core engaged / Perform a shoulder press
- Press the kettlebells up to full arm extension
- Lower the kettlebells to the starting position
- 10 Reps total

SUPERSET WITH WEIGHTED PULL-UPS / ALTERNATING GRIPS (SUPINATED / PRONATED / NEUTRAL / WIDE)

4 Total reps (Pull-ups)

Kettlebell Criss / Cross Shoulder Press

- Standing in a 90 degree squatted position with both kettlebells in palm OR using handle 
- Tall strong posture / Core engaged / Perform a shoulder press
- Press the kettlebells up to full arm extension
- Lower the kettlebells to the starting position
- 10 Reps total

SUPERSET WITH WEIGHTED PULL-UPS / ALTERNATING GRIPS (SUPINATED / PRONATED / NEUTRAL / WIDE)

4 Total reps (Pull-ups)

Kettlebell Squatted Shoulder Press

C1: Kettlebell Shoulder Strength + Mobility 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

Weeks 7/8/9: Day 1

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

Weeks 7/8/9: Day 1

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