Name: Playbook - JTM FIT - 10/8: Cardio / Core / Mobility / Calves
Uploaded: 2022-10-17T01:27:13.067Z
Duration: 60 min
Description: 10/8: Cardio / Core / Mobility / Calves

Mark

This workout consists of 3 different circuits. Perform the exercises in each circuit one after the other with little to no rest in between exercises. Do 2-3 sets of each circuit with little to no rest in between sets. If you need to take a rest in between circuits, keep that rest under a minute. You can either use this as an active recovery day and just go easy but keep it moving or you could bring more intensity to each circuit and make this a more challenging workout. If you want to get a little warm up in before hand go for it but you don’t need to. You can use that first set/circuit as the warm up.

CIRCUIT A:

1. Running/Jump Rope x 2 minutes
2. Spider Lunge T Frame x 8 (each side)
3. Candle Stick Reach x 15

CIRCUIT B:

1. Assault Bike or Rower x 25 Calories
2. Psoas Reach to Hamstring x 8 (each side)
3. Side to SIde Forearm Plank Walk x 60 seconds

CIRCUIT C:

1. Shuttle Runs x 60 seconds
2. Spider Lunge Stretch x 45 seconds (each side)
3. Hollow Body Hold x 60 seconds

Calves: Perform the prescribed sets and reps of the exercise below. Rest 60-90 seconds in between sets.

-KB S. Leg Calf Raises 3-4 x 12 (each leg)

1. Running x 5 minutes
2. Spider Lunge T Frame x 10 (each side)
3. Candle Stick Reach x 15

- Maintain good posture
- Slight forward lean
- Do not heel strike. Land mid foot 
- Keep upper body relaxed 

Modifications: you can use any other form of cardio. Rowing, assault bike, jump rope, high knees, jumping jacks, ect.

Running

- Start in a high plank position
- Bring one foot in and place it flat on the ground just outside of your hand
- Lift the arm just inside your foot and open up your chest reaching back as far as you can pointing your fingers to the ceiling 
- Keep other arm locked out and firmly place on the floor
- Return your hand to the floor and step your foot back to high plank
- Repeat on the opposite side

Modifications: place hands on an elevated surface like yoga blocks, a low plyo box, or bench

Spider Lunge w/ T Frame

- Roll backward raising your legs until you reach 90 degrees
- At the top raise your hips off the ground, driving your feet up toward the ceiling
- Roll forward into center splits and reach your hands forward, stretching your hamstrings 
- Then repeat

Modifications: when rolling back, keep your knees bent instead of straightening them and pointing toes to the ceiling

Candlestick Reach

Circuit A

1. Assault Bike or Rower x 25 Calories
2. Psoas Reach to Hamstring x 8 (each side)
3. Side to SIde Forearm Plank Walk x 60 seconds

- Keep your chest tall and keep good posture throughout 
- Work for time, distance, or calories
- Increase speed as comfortable

Modifications: a stationary bike, rower, shuttle runs, double unders

Assault Bike

- Kneel on one leg and bend the opposite leg out in front of you, with that foot flat on the floor
- Reach your arm up overhead and lean slightly to the side toward your front leg
- Return to starting position 
- Sit your glutes back toward your back foot, straightening your front leg, reaching for the toe stretching your hamstring 

Modifications: shorten the range of motion on the hamstring stretch. Reach for the shins instead of the toes

Psoas Reach to Hamstring Stretch

- Start in the low plank position. Shoulders over the elbows, core braced and feet about shoulder width
- Using the length of your workout mat, walk side to side maintaining perfect plank position
- Don't lift your butt up in the air or sag your hips

*Use something padded so you don't chop up your forearms/elbows

Modifications: shorten the distance that you walk side to side and or use an elevated surface.

Side to Side Forearm Plank Walk

Circuit B

1. Shuttle Runs x 60 seconds
2. Spider Lunge Stretch x 45 seconds (each side)
3. Hollow Body Hold x 60 seconds

- You don't need a ton of space for these. Try to have at least 10-15 feet and no more than 20-25 feet
- Start in a sprinting position with one hand on the ground
- Sprint to one side 
- When you get to the end quickly turn, touch the ground, then sprint back to the other side
- Repeat going back and forth

Modifications: don't touch the ground each time just sprint back and forth

Shuttle Runs

- Start in a high plank position
- Bring one foot in and place it flat on the ground just outside of your hand
- Drop your back knee to the floor and slightly open up the hips by shifting your weight from side to side
- Hold the prescribed time on each leg

Modifications: place hands on an elevated surface like yoga blocks, a low plyo box, or bench

Spider Lunge Stretch

- Start in a hollow body hold position, feet together, toes pointed, quads flexed, lower back pinned to the ground with arms extended overhead and upper back slightly off the ground 
- Keep tension through the body throughout the hold
- Keep that lower back pinned to the ground!

Modifications: hold arms to your sides and or bend your knees. The more you bend your knees the easier it will be

Hollow Body Hold

Circuit C

- Hold a single kettlebell in your hand using the other to support you 
- Stand on an elevated platform 
- Perform calf raises on the leg that is on the same side you are holding the kettlebell 
- Pause at the top squeezing your calf each rep 
- Lower into a slight stretch
- Switch and repeat on the opposite side

Modifications: use lighter weight or just your bodyweight

KB S. Leg Calf Raises

10/8: Cardio / Core / Mobility / Calves

4/21: REST DAY

4/20: Cardio / Mobility

Elnaz

4/19: Kettlebell Leg Day

Good workout. Every once in awhile I notice the workout reads a little differently on the first page then what is actually written in the demos portion. When those differences happen would it be best to preform the workout how it’s written or how it’s written once you hit the “start workout” portion?

Braden Torrez

Trina

Xavi

4/18: Dumbbell Upper Body Push / Pull

4/17: Cardio / Core / Calves

Volodymyr Ostrovyk

Taylor

4/16: Legs / Shoulders / Core

Preet

Wow, Jay.  That is the best Monday functional pump workout I’ve taken. That finisher is 🔥 and now 🤢

4/15: Dumbbell Upper Body Push / Pull

4/14: REST DAY

Less time, a little bit of warm up, 4 sets of 1min on - 1min off with burpees as fast as i can and finally 1 set of that strength one

10/8: Cardio / Core / Mobility / Calves

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