Name: Playbook - James Lawrence Iron Cowboy - W2/D4 AB ASSASSINATION - Modified
Uploaded: 2022-09-15T18:03:15.057Z
Duration: 45 min
Description: W2/D4 AB ASSASSINATION - Modified

AB ASSASSINATION - Modified

Superset each pair: 
Experienced - 45 seconds work, 15 seconds rest x 2 rounds.
Beginner - 40 seconds work, 20 seconds rest x 2 rounds.
No extra rests between pairs.

A.
- Bodyweight Jump Squats OR Bodyweight Squat to Calf Raise
- Slow Oblique Mountain Climbers

B.
- Jumping Lunges OR Reverse Lunges
- Kettlebell Full Crunches OR Basic Crunches

C.
- Mountain Climbers
- Kettlebell In & Outs

D.	 
- Horizontal Jumping Jacks OR Modified Horizontal Jumping Jacks
- Kettlebell Seated Twists

E.
- Swing Squats OR Kettlebell Swings
- Forearm Side Plank (1st Set Right, 2nd Set Left) OR Modified Forearm Side Plank

F.
- Kettlebell Burpees OR Walkouts
- Pull Under Planks OR Static Plank

G.
- Alternating Dead Cleans 
- Walkout Planks OR Modified Walkout Planks

H.
- Skater Jumps
- Superman Planks OR Static Plank

I.
- Side Plank with Reach Through OR Modified Side Plank with Reach Through (Right Arm)
- Side Plank with Reach Through OR Modified Side Plank with Reach Through (Left Arm)

J.
- Oblique Crunches Tapping Elbow to Opposite Knee
- Leg Lowers

Experienced - 45 seconds work, 15 seconds rest x 2 rounds.
Beginner - 40 seconds work, 20 seconds rest x 2 rounds.
No extra rests between pairs.

A.
- Bodyweight Jump Squats OR Bodyweight Squat to Calf Raise
- Slow Oblique Mountain Climbers

- Position feet just wider than hip width apart.
- Engage core and push hips back toward heels lowering into squat position (thighs parallel to the ground) while keeping back straight, feet fully connected to the ground and chest open.
- Squeeze glute and push through heels to come through standing position.
- Lift heels once standing, coming onto the balls of your feet and engaging calves.
- Lower immediately back into the bottom position of the plie squat.

Bodyweight Squat to Calf Raise

- Start in plank position on hands - place hands under shoulders, pushing the ground away to stay lifted between the shoulder blades, engage quads to keep legs straight, tuck toes under, push weight through the heels and keep core engaged throughout.
- Keeping hips and shoulders level, tap one knee to the opposite elbow.
- Return to plank position and repeat on the other side.

Slow Oblique Mountain Climbers

Superset A

Experienced - 45 seconds work, 15 seconds rest x 2 rounds.
Beginner - 40 seconds work, 20 seconds rest x 2 rounds.
No extra rests between pairs.

B.
- Jumping Lunges OR Reverse Lunges
- Kettlebell Full Crunches OR Basic Crunches

- Stand with both feet together at the top of your mat.
- Step one foot back into lunge position: one leg forward and the other back, feet hip width apart, in a staggered stance long enough to lower into a position with both knees at 90 degrees keeping the front knee above the ankle (never passing the toes), maintaining an engaged core and straight back with torso straight, shoulders above the hips and eyes forward.
- Engage glutes in the front leg and push through heel of front foot to return to standing position.
- Repeat, leading with the opposite leg back.

Reverse Lunges

- Lay on back with knees bent and feet flat.
Interlace fingers behind head or place fingertips behind each side of the head.
- Engage core, lifting head, shoulders and upper back off the floor.
- Hold at the top and complete an extra ab contraction.
- Lower back to start position with control, keeping abs engaged.

Basic Crunches

Superset B

Experienced - 45 seconds work, 15 seconds rest x 2 rounds.
Beginner - 40 seconds work, 20 seconds rest x 2 rounds.
No extra rests between pairs.

C.
- Mountain Climbers
- Kettlebell In & Outs

- Start in plank position on hands - place hands under shoulders, pushing the ground away to stay lifted between the shoulder blades, engage quads to keep legs straight, tuck toes under, push weight through the heels and keep core engaged throughout.
- Quickly pull one knee in towards the chest and then the other, bouncing off the balls of your feet (think high knees but in plank position) while keeping hips level in plank position.

Mountain Climbers

- Sit upright with knees bent, holding kettlebell at chest level.
- Engage core and lift feet off the ground. This is start position.
- Keeping core engaged, lean torso back while lengthening legs to hover back and legs above the ground.
- Squeeze core even tighter to pull yourself back into start position.

Kettlebell In and Outs

Superset C

Experienced - 45 seconds work, 15 seconds rest x 2 rounds.
Beginner - 40 seconds work, 20 seconds rest x 2 rounds.
No extra rests between pairs.

D.	 
- Horizontal Jumping Jacks OR Modified Horizontal Jumping Jacks
- Kettlebell Seated Twists

- Start in plank position on hands - place hands under shoulders, pushing the ground away to stay lifted between the shoulder blades, engage quads to keep legs straight, tuck toes under, push weight through the heels and keep core engaged throughout.
- Step legs apart and then back together as fast as possible, keeping core engaged and hips level.
- Optional: Place knees down into modified plank as needed.

Modified Horizontal Jumping Jacks

- Sit upright with knees bent, holding kettlebell at chest level.
- Engage core and lift feet off the ground. This is start position.
- Keeping core engaged, lean torso back and using oblique muscles (sides of abdomen) to turn and place kettlebell from one side of the body, back through center, and then over to the other side.
- Continue repeating with control.

Kettlebell Seated Twists

Superset D

Experienced - 45 seconds work, 15 seconds rest x 2 rounds.
Beginner - 40 seconds work, 20 seconds rest x 2 rounds.
No extra rests between pairs.

E.
- Swing Squats OR Kettlebell Swings
- Forearm Side Plank (1st Set Right, 2nd Set Left) OR Modified Forearm Side Plank (1st Set Right, 2nd Set Left)

- Start with feet just wider than hip width apart. Always begin with the kettlebell on the ground.
- Engage core, lower hips and place both hands the kettlebell handle.
- Push/hike the kettlebell backwards between the legs, keeping core engaged, squeeze the glutes and thrust hips forward to bring the kettlebell up to chest level. Make sure the hips finish slighting in front of the shoulders when the bell is at chest level. Your glutes should be very active in standing position as well.
- Allow kettlebell to naturally fall back down into the backswing (this is the name of the position where the kettlebell is between and slightly behind the legs. Be sure to keep a connection between the outer forearms and the upper inner thighs in the back swing. This is a hip hinging moving, not a deep squat.
- Squeeze glutes from the backswing to initiate the swing and use hips to scoop the bell upwards to chest position.

Kettlebell Swings

- Lay on your side, place elbow of lower arm below the shoulder, stack legs and feet on top of each other with knees bent at 90 degree and feet behind knees, engage the obliques of the side of the body touching the ground, push through your forearm (lifting out of your shoulder socket) and push through the outside of your lower leg to lift yourself off the ground creating a straight line from head to knees.
- Hold.

(1st Set Right, 2nd Set Left)

Modified Forearm Side Plank

Superset E

Experienced - 45 seconds work, 15 seconds rest x 2 rounds.
Beginner - 40 seconds work, 20 seconds rest x 2 rounds.
No extra rests between pairs.

F.
- Kettlebell Burpees OR Walkouts
- Pull Under Planks OR Static Plank

- Stand with feet together at the back of your mat. Engage core and bend forward to place hands on the mat in front of your feet.
- Walk hand out into plank position on hands.
- Push through hands, activating muscles around shoulder blades to stabilize and push yourself back into standing position.

Walkouts

- Place elbows under shoulders, forearms parallel to each other with fingertips pointing away from the body and palms down, pushing the ground away to stay lifted between the shoulder blades, engage quads to keep legs straight, tuck toes under, push weight through the heels and keep core engaged throughout.
- Hold and breathe.

Static Plank

Superset F

Experienced - 45 seconds work, 15 seconds rest x 2 rounds.
Beginner - 40 seconds work, 20 seconds rest x 2 rounds.
No extra rests between pairs.

G.
- Alternating Dead Cleans 
- Walkout Planks OR Modified Walkout Planks

- Start with feet just wider than hip width apart with the kettlebell on the ground between them.
- Drop into squat position (hips down, core engaged, feet fully connected to ground, back straight, chest open) with hand on the kettlebell, palm facing towards the body.
- Squeeze glutes, drive through the heels and bring the hips forward “popping” the bell up into rack position (bell on chest, palm facing midline of the body, wrist straight, elbow attached to torso, legs straight, glutes and core active).
- Safely return to start position keeping core engaged.
- Repeat, switching arms every rep.

Alternating Dead Cleans

- Start in modified plank position on hands - place hands slightly wider than your shoulders, pushing the ground away to stay lifted between the shoulder blades, lift hips to create straight line from head to knees and keep core engaged.
- Contract abdominals to maintain a straight line from head to knees as you walk hands out 2-6 “steps” forward.
- Pause in lengthened position and then walk hands back into start position.

Modified Walkout Planks

Superset G

Experienced - 45 seconds work, 15 seconds rest x 2 rounds.
Beginner - 40 seconds work, 20 seconds rest x 2 rounds.
No extra rests between pairs.

H.
- Skater Jumps
- Superman Planks OR Static Plank

- From standing position, shift weight onto one leg, bending the knee to lower hips into a ¼ squat and you raise the other foot off of the ground.
- Bound to the opposite side by squeezing the glutes and pushing off the foot you are presently on.
- Land gently on the other leg in a quarter squat position with the opposite foot lift.
- Continue jumping back and forth as fast as possible, keeping core engaged and avoiding flexing (round forward) in the spine.

Skater Jumps

Superset H

Experienced - 45 seconds work, 15 seconds rest x 2 rounds.
Beginner - 40 seconds work, 20 seconds rest x 2 rounds.
No extra rests between pairs.

I.
- Side Plank with Reach Through OR Modified Side Plank with Reach Through (Right Arm)
- Side Plank with Reach Through OR Modified Side Plank with Reach Through (Left Arm)

- Lay on your side, place elbow of lower arm below the shoulder, stack legs and feet on top of each other with knees bent at 90 degree and feet behind knees, engage the obliques of the side of the body touching the ground, push through your forearm (lifting out of your shoulder socket) and push through the outside of your lower leg to lift yourself off the ground creating a straight line from head to knees.
- Hold and reach upper arm through the space between your body and the floor, focusing on contracting the obliques (side abdominal muscles) closest to the floor.
- Return to modified side plank.

Modified Side Plank with Reach Throughs (Right)

Modified Side Plank with Reach Throughs (Left)

Superset I

Experienced - 45 seconds work, 15 seconds rest x 2 rounds.
Beginner - 40 seconds work, 20 seconds rest x 2 rounds.
No extra rests between pairs.

J.
- Oblique Crunches Tapping Elbow to Opposite Knee
- Leg Lowers

- Lay on back with knees bent and feet flat. Place fingertips behind head/ears with elbows wide.
- Engage upper abdominal muscles to crunch torso upwards and then over to one side while lifting the foot of the opposite leg, connecting elbow to the opposite knee.
- Focus on a strong contraction of the obliques on the side you are crunching towards.
- Lower back to start position and repeat on the other side.

Oblique Crunches Tapping Elbow to Opposite Knee

- Lay on back and lift feet into the air with legs straight and perpendicular to the floor. Place arms lengthened at sides with palms facing down.
- Engage core, using abdominals to press low back firmly against the ground.
- Keeping this firm connection in the lower back, lower legs until the point where it feels it may disconnect. Do not go past that point.
- Stay connected, engage abdominals and focus on using lower abs return to start position.

Leg Lowers

Superset J

W2/D4 AB ASSASSINATION - Modified

Damn that was a great leg workout.  Not enough chest or back for a full body workout so added archer pushupsx10 and kb rows for time.  Destroyed in a great way.

Shane

Derek

Mike

W1/D1 FULL BODY FOUR

Florian

So good!! Excited to start getting back into triathlon training!! Will there be any splits with squats and deadlifts to build more power for biking and running?

Vince

W1/D1 FULL BODY FOUR - Modified

Amanda

Loving this program and app 🥳 definitely a keeper!

Betty OK

W1/D2 TABATA TIME

W1/D2 TABATA TIME - Modified

A little tricky to figure out but it was great

James

I was awkward on the cleans but I’m learning 👏🤨🤷🏼‍♀️🙌😎

W2/D4 AB ASSASSINATION - Modified

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