Name: Playbook - James Lawrence Iron Cowboy - W4/D1 CORE CREATOR - Modified
Uploaded: 2022-09-15T18:03:15.150Z
Duration: 45 min
Description: W4/D1 CORE CREATOR - Modified

CORE CREATOR - Modified

Each section is 4 minutes of work without rest:
1 min/exercise, no rest between exercises
1 min rest between sections
Complete A-D and then repeat A-D

A.
- Single Arm Swings (Right Arm)
- Kettlebell Burpees OR Walkouts
- Single Arm Swings (Left Arm)
- Kettlebell Burpees OR Walkouts

B.
- Single Arm Clean and Press (Right Arm)
- Swing Squats OR Kettlebell Swings
- Single Arm Clean and Press (Left Arm)
- Swing Squats OR Kettlebell Swings

C.
- Single Arm Dead Cleans OR Single Arm Cleans (Right Arm)
- Single Arm Squats (Right Arm)
- Single Arm Dead Cleans OR Single Arm Cleans (Left Arm)
- Single Arm Squats (Left Arm)

D.
- Slow Oblique Mountain Climbers OR Modified Slow Oblique Mountain Climbers
- Dead Bugs
- Leg Lowers
- Seated Bicycle Crunches OR Bicycle Crunches

Each section is 4 minutes of work without rest:
1 min/exercise, no rest between exercises
1 min rest between sections

A.
- Single Arm Swings (Right Arm)
- Kettlebell Burpees OR Walkouts
- Single Arm Swings (Left Arm)
- Kettlebell Burpees OR Walkouts

- Start with feet just wider than hip width apart. Always begin with the kettlebell on the ground.
- Engage core, lower hips and place one hand on one corner of the kettlebell.
- Push/hike the kettlebell backwards between the legs, engage the core, 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 the kettlebell to naturally fall (gravity) back between the legs, keeping the kettlebell in the upper inner thighs and maintaining a connection of the outer forearm to the upper inner thigh.
- The free arm (hand without kettlebell) should swing back and fourth with the arm holding the kettlebell. Keep core engaged throughout.

Single Arm Swings (Right)

- 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

Single Arm Swings (Left)

Circuit A

Each section is 4 minutes of work without rest:
1 min/exercise, no rest between exercises
1 min rest between sections

B.
- Single Arm Clean and Press (Right Arm)
- Swing Squats OR Kettlebell Swings
- Single Arm Clean and Press (Left Arm)
- Swing Squats OR Kettlebell Swings

- Start with kettlebell on the ground slightly in front of the body.
- Drop hips into squat position, engage core, place hand on the kettlebell and hike it back between the legs.
- Squeeze glutes and thrust hips gently forward to guide the bell forward and upwards.
- As the bell swings parallel to the ground, pull it into rack position: hand inserted into the kettlebell with the handle in a diagonal position across the palm, wrist straight, palm facing the midline of the body, elbow attached to the torso and kettlebell sitting on the chest/upper bicep (not off to the side of the shoulder/body).
- Leading with the elbow forward, engage lats and core as you use shoulder and tricep muscles to push bell above head into lockout position: arm fully extended beside head with elbow completely straight and palm facing forward.
- Lower to rack position and the repeat, this time dropping right back into the back swing (not returning bell to the floor) to complete a single arm clean between each single arm kettlebell press.

Single Arm Clean and Press (Right)

- 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

Single Arm Clean and Press (Jennifer)

Circuit B

Each section is 4 minutes of work without rest:
1 min/exercise, no rest between exercises
1 min rest between sections

C.
- Single Arm Dead Cleans OR Single Arm Cleans (Right Arm)
- Single Arm Squats (Right Arm)
- Single Arm Dead Cleans OR Single Arm Cleans (Left Arm)
- Single Arm Squats (Left Arm)

- Start with kettlebell on the ground slightly in front of the body.
- Drop hips into squat position, engage core, place hand on the kettlebell and hike it back between the legs.
Squeeze glutes and thrust hips gently forward to guide the bell forward and upwards.
- As the bell swings parallel to the ground, pull it into rack position: hand inserted into the kettlebell with the handle in a diagonal position across the palm, wrist straight, palm facing the midline of the body, elbow attached to the torso and kettlebell sitting on the chest/upper bicep (not off to the side of the shoulder/body).
- Engage core and stay leaning back slightly as you rotate your wrist to initiate dropping the kettlebell. Keep shoulders and arms relaxed as you follow the kettlebell into the back swing, keeping the bell high in your upper inner thighs and maintaining a connection of your outer forearm with the upper inner thigh.
- Repeat the clean back into rack position.

Single Arm Cleans (Right)

- Hold kettlebell in one hand with proper hand insertion (bell handle on a diagonal across the palm, wrist straight and bell on chest) with feet just wider than hip width apart.
- Bend knees, push hips back and lower into squat keeping back straight chest open and core engaged. 
- Focus on squeezing the glutes and pushing through the heels to return to start position.

Single Arm Squats (Right)

Single Arm Cleans (Left)

Single Arm Squats (Left)

Circuit C

Each section is 4 minutes of work without rest:
1 min/exercise, no rest between exercises
1 min rest between sections

D.
- Slow Oblique Mountain Climbers OR Modified Slow Oblique Mountain Climbers
- Dead Bugs
- Leg Lowers
- Seated Bicycle Crunches OR Bicycle Crunches

- 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.
- Contract abdominals firmly and touch one knee to the opposite elbow. Hold for 2-3 seconds.
- Return to plank position and repeat on the other side.

Modified Slow Oblique Mountain Climbers

- Lay on back and lift knees above hips at 90 degree with both arms extended above the chest.
- Engage core to press low back firmly against the ground. You should feel your abs already working before making any movement.
- Keep firm low back connection to the ground as you lower one arm and the opposite leg towards the floor. 
- Lower until the point where you feel you may lose a firm low back connection.
- Return to start position and repeat on the other side.

Dead Bugs

- 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

- Lay on back with knees bent and feet flat.
- Interlace fingers behind head or place fingertips behind each side of the head.
- Engage core and bring right elbow to the left knee, focusing on the left obliques, while extending the right leg to hover above the ground.
- Return to start position and repeat on the other side.

Bicycle Crunches

Circuit D

W4/D1 CORE CREATOR - 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 👏🤨🤷🏼‍♀️🙌😎

W4/D1 CORE CREATOR - Modified

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