Name: Playbook - James Lawrence Iron Cowboy - W4/D5 PLANK POWER
Uploaded: 2022-09-15T18:03:15.194Z
Duration: 45 min
Description: W4/D5 PLANK POWER

PLANK POWER

Follow timing instructions in each section.
1 minute rest between sections A and B.

A.
45 seconds work, 15 seconds rest
3 rounds
- Kettlebell Swings
- Mountain Climbers
- Kettlebell Burpees OR Walkouts
- Alternating Swings
- Horizontal Jumping Jacks OR Modified Horizontal Jumping Jacks
- Kettlebell Jump Squats OR Racked Squats
- Marching Planks OR Modified Marching Planks
- Jumping Lunges OR Reverse Lunges
- Skater Jumps

Rest 1 minute

B.
45 seconds work, 15 seconds rest x 1 set each:
- Side Plank on Hand with Elbow to Knee OR Forearm Side Plank OR Modified Forearm Side Plank (Right Arm)
- Side Plank on Hand with Elbow to Knee OR Forearm Side Plank OR Modified Forearm Side Plank (Left Arm)
- Forearm Side Plank with Reach Through (Right Arm) OR Modified Side Plank with Reach Through
- Forearm Side Plank with Reach Through (Left Arm) OR Modified Side Plank with Reach Through
- Pull Under Planks OR Static Plank
- Tapping Planks OR Modified Tapping Planks
- Side Plank Star OR Forearm Side Plank OR Modified Forearm Side Plank (Right Arm)
- Side Plank Star OR Forearm Side Plank OR Modified Forearm Side Plank (Left Arm)
- Alternating Single Arm Planks
- Forearm Rolling Planks
- Slow Oblique Mountain Climbers OR Modified Slow Oblique Mountain Climbers

A.
45 seconds work, 15 seconds rest
3 rounds
- Kettlebell Swings
- Mountain Climbers
- Kettlebell Burpees OR Walkouts
- Alternating Swings
- Horizontal Jumping Jacks OR Modified Horizontal Jumping Jacks
- Kettlebell Jump Squats OR Racked Squats
- Marching Planks OR Modified Marching Planks
- Jumping Lunges OR Reverse Lunges
- Skater Jumps

- 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

- 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

- Start in standing position, with feet wider than hip with apart, placing a kettlebell on the ground between your feet.
- Engage core and bend forward to place hands down, in front of the kettlebell and jump back into strong plank position.
- Jump feet back in land beside the bell with hips low, back straight and head up.
- Place hands on the kettlebell handle, engage core and contract glutes to jump out of squat position.
- Quickly and gently place bell back down, hands beside the bell and back out into plank.
- Repeat as quickly as possible.

Kettlebell Burpees

- 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 (leaving the other corner open for the other hand when switching sides).
- 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.
- The free arm (hand without kettlebell) should swing back and fourth with the arm holding the kettlebell so that it is easy and natural to switch when the bell is parallel to the ground.
Switch hands when the bell is parallel to the ground (bell handle should be horizontal, not vertical).
- Keep core engaged throughout.
- Keep forearm connected to the upper inner thigh in the backswing. This is a hip hinging moving, not a deep squat.

Alternating Swings

- 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.
- Jump legs apart and together as fast as possible, keeping core engaged and hips level.

Horizontal Jumping Jacks

- Hold kettlebell by the handle in both hands and squat with feet just wider than hip width apart, hips low, back straight, chest open, core engaged.
- Squeeze glutes to initiate jump.
- Jump as high as you can, extending hips all the way forward.
- Gently land right back into low squat position.
- Continue repeating as quickly as possible keeping core engaged throughout.

Kettlebell Jump Squats

- Start in plank position on forearms - place elbows under shoulders, forearms parallel to each other, push 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.
- Place one hand where your elbow is (below the shoulder) and the other hand where your elbow is, pushing yourself up into plank position on your hands.
- Lower back to forearm plank and repeat, pushing off the opposite hand every rep.

Marching Planks

- Start in 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 swing arms to create enough power to jump and land into lunge position with the opposite leg forward.
- Continue repeating as quickly as possible.

Jumping Lunges

- 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

Circuit A

B.
45 seconds work, 15 seconds rest x 1 set each:
- Side Plank on Hand with Elbow to Knee OR Forearm Side Plank OR Modified Forearm Side Plank (Right Arm)
- Side Plank on Hand with Elbow to Knee OR Forearm Side Plank OR Modified Forearm Side Plank (Left Arm)
- Forearm Side Plank with Reach Through (Right Arm) OR Modified Side Plank with Reach Through
- Forearm Side Plank with Reach Through (Left Arm) OR Modified Side Plank with Reach Through
- Pull Under Planks OR Static Plank
- Tapping Planks OR Modified Tapping Planks
- Side Plank Star OR Forearm Side Plank OR Modified Forearm Side Plank (Right Arm)
- Side Plank Star OR Forearm Side Plank OR Modified Forearm Side Plank (Left Arm)
- Alternating Single Arm Planks
- Rolling Planks
- Slow Oblique Mountain Climbers OR Modified Slow Oblique Mountain Climbers

- Lay on your side, place hand of lower arm below the shoulder, stack legs and feet on top of each other, 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 foot to lift yourself off the ground creating a straight line from head to toes.
- Hold and tap elbow of upper arm to knee of upper leg.
- Return to forearm side plank and repeat.

Side plank on Hand Elbow to Knee (Right)

Side plank on Hand Elbow to Knee (Left)

- Lay on your side, place hand of lower arm below the shoulder, stack legs and feet on top of each other, 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 foot to lift yourself off the ground creating a straight line from head to toes.
- 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.

Forearm Side Plank with Reach Through (Right)

Forearm Side Plank with Reach Through (Left)

- 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. Place a kettlebell just outside the right arm at chest level.
- Maintaining a straight line in your torso (keeping shoulders and hips level and parallel to the ground), reach your left arm under the body, lift the kettlebell off the floor and pull it under the body, placing it just outside the left arm at chest level.
- Return hand to plank position and repeat on the other side.

Pull Under Planks

- Start with a kettlebell arm’s length away above head, 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, reach one arm forward to tap fingertips onto the bell.
- Return to plank position and repeat on the other side.

Tapping Planks

- Lay on your side, place hand of lower arm below the shoulder, stack legs and feet on top of each other, 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 foot to lift yourself off the ground creating a straight line from head to toes.
- Lift top leg and hold as long as possible. 
- Lower leg to side plank position as needed.

Side Plank Star (Right)

Side Plank Star (Left)

- Start in plank position on your hands (hands under shoulders, fingers spread wide connecting palms firmly to the mat, pushing through palms to lift up through the shoulders, core engaged with tailbone tuck slightly under keeping low back long, quads engaged keeping legs straight, pushing through the heels).
- Place weight into one hand, keeping hips level, and touch the opposite hand to opposite shoulder.
- Return to plank position and repeat on the other side.

Alternating Single Arm Planks

- Start in plank position on forearms - place elbows under shoulders, forearms stacked alongside each other, push 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.
- Roll open to side plank on your right arm.
Roll back to start position and then to side plank on your left arm.
- Be sure to keep hips level and returning to a proper front plank as your roll from side to side.

Rolling Planks

- 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

Circuit B

W4/D5 PLANK POWER

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/D5 PLANK POWER

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