Name: Playbook - JTM FIT - TFM: Week 6 - Monday
Uploaded: 2024-03-27T11:08:06.696Z
Duration: 65 min
Description: TFM: Week 6 - Monday

Eddie

Note to self: don’t eat ground beef and chilli with rice before a JTM conditioning workout. You will lose it all after two rounds hahahha this one was killer

James

Daniel

Iara

Jacinto

Milen

Angelo

Just what I've been missing 💪🏾
#StayFocusedAndMotivated 🦍 🔥

Snooby Consty

Oh yeah, definately feeling it💥💥💥💪💪💪

Przemek

Luima

TFM Workout Week 5, Day 6 Thoughts:  Back to back TFM workouts means a “60 min” workout becomes a “90min” workout. #ouch

Regan

Grahm

Enjoyed the variety and challenge. Couldn't reach some of the suggested rep counts. Next time should I try the mods to hit the targeted rep totals or am I better off pushing hard and going max reps as-is? Chin up with pause for example - was hitting ~8 then tapping out. Thanks!

Michael

Sneaky tough one… drenched and heart pounding… nice… 👊🔥👊🔥👊🔥👊🔥

Mark

Matt

Mario

Alan

Full Body

Warm Up: Perform the prescribed reps/time of each exercise with no rest in between exercises. Do 1 set.

-Jump Rope x 2 minutes 
-Back Lunge to Scaption x 10 (each leg)
-Walkout Push Ups x 10
-Pike Fold Squat Hold x 10
-Burpees x 8

Workout: You will use a Horizontal Loading strength training structure which means you perform all of the sets of one exercise before moving on to the next. Do 3 sets of each exercise with 90-120 seconds rest in between sets. Go as heavy as possible while maintaining good technique! 

- Landmine Clean + Rotational Press 3 x 8 (each side)
- Supinated Bodyweight Rows 3 x 20
- Nordic Curl Negatives 3 x 10
- Explosive Plate Push Ups 3 x 15 
- Hanging Leg Raises 3 x 15
- KB Goblet Squat + Jump Squat 3 x 10

Rest 1-2 minutes rest then get into your core work

Tabata Core: Perform the exercise below for 20 seconds rest 10 seconds in between sets. Do 8 sets.

- Stability Ball Stir the Pot

Cool Down: Perform each stretch one after the other with no rest in between. Do 1 set.

- Kneeling Hip Flexor Stretch x 60 seconds (each side)
- Band S. Arm Lat Stretch x 60 seconds (each side)
- Pigeon Stretch x 60 seconds (each side)
- Band S. Arm Tricep Stretch x 60 seconds (each side)

Perform the prescribed reps/time of each exercise with no rest in between exercises. Do 1 set.

-Jump Rope x 2 minutes 
-Back Lunge to Scaption x 10 (each leg)
-Walkout Push Ups x 10
-Pike Fold Squat Hold x 10
-Burpees x 8

- Skip rope with rope passing under your feet once each jump
- Keep good posture and stay on your toes/mid foot and be light on your feet
- Keep shoulders relaxed and let rotate the rope with your wrists not your shoulders

Modifications: mimic the jumping rope without the jump rope, jumping jacks

Jump Rope

- From a standing position take one big step back 
- Drop your back knee towards the floor until both legs are bent at 90 degrees or slightly below 
- As you descend in the lunge reach straight arms up overhead pointing your thumbs backward
- Keep your chest tall be core engaged 
- Lower arms as you stand back up to the starting position
- Repeating on the opposite leg

Modification: shorten the range of motion on the lunges

Back Lunges w/ Scaption

- Start in standing position 
- Bend your knees and hinge forward placing your hands on the floor
- Walk your hands forward until you are in a high plank position
- Lower down into the push-up keeping your elbows tight to your body until your chest lightly touches the floor
- Press yourself up bracing your core until your arms are locked out
- Then walk back up the starting position

Modifications: shorten the range of motion on the push ups or remove the push ups altogether and just do walkouts

Walkout Push-ups

- Feet positioned just outside shoulder width
- Hinging forward at the hips keeping your legs straight
- Reach for the toes holding the pike fold for 1-2 seconds
- Without standing up, transition into a squat and hold for 1-2 seconds
- Then, without standing up transition back to the pike fold
- Start nice and easy with this stretch as it can be intense for a lot of people

Modifications: shorten the range of motion on both the pike fold and squat hold

Pike Fold to Squat Hold

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Press your body back up and jump your feet under the hips
- Jump up in the air and bring your hands over your head

Modifications: take out the push-up. Take out the jump. Instead of jumping backward into your burpee and jumping back in, just step out and back to the high plank and then step back in to stand tall

Burpees

WARM UP

- Start in a squat stance with one hand grabbing the end of the barbell
- With a straight back and core tight, pull the barbell up towards that same shoulder 
- Quickly switch hands and rotate your hips while pressing the barbell overhead
- Reverse the movement back to the starting position and repeat 

Modifications: use lighter weight and or shorten the range of motion on the initial deadlift/clean

Landmine Clean + Rotational Press

- Holding a Ring/TRX handle in each hand, let your body hang underneath
- Rotate through the arms/shoulders/wrists to a supinated grip
- Engage your scapula then pull your body toward the handles keeping your elbows tight to your body
- Squeeze your lats at the top
- Lower back down with control until your arms are locked out

Modifications: the more horizontal we are the harder this exercise will be. So, to make it easier, walk your feet away from the wall as much as you need to perform the exercise with proper technique

Supinated Bodyweight Rows

-Start kneeling with feet under an immovable barbell or other set up you may have. Make sure to use something padded on both the lower calves and knees
-Press your lower calves into the the barbell engaging your hamstrings
-Keeping your back straight and hamstrings engaged, lower down as slowly as you can keeping hands in front of your body to brace your decent
-Press back up to the starting position and repeat
-The main focus should be on the lowering portion of the movement

Modifications: shorten the range of motion by placing a bench or plyo box in front of you. Lower to the bench/box instead of going all the way down to the floor. If you can’t not set something up to do this, do a dumbbell or barbell RDL

Nordic Hamstring Curl Negatives

-Start in the high plank position in between two plates 
-Do a push up keeping elbows tight to the body
-Explode out of the bottom of the push up lifting your hands off the ground landing them on the plates 
-Lower down into a wide push-up on the plates then press back up
-Walk your hands back to the starting position and repeat 

Modifications: shorten the range of motion on the push-ups and or use lower plates. Take out the plates all together and mimic the movement on flat ground

Explosive Plate Push Ups

- Hanging from the bar, with scapula engaged 
- Keeping your feet together and legs as straight as possible, raise your legs up to 90 degrees or slightly above 
- Lower legs back down with control which well help you avoid swinging back and forth 
- Really try and raise and lower as much as you can with your core. The hip flexors are will definitely be firing but keeping that mind body connection to the core will help make it more of a core exercise rather than a hip flexor exercise

Modifications: 
- do hanging knee raises 
- if you don’t have a pull up bar or you have a hard time hanging onto the bar, then do dip bar leg raises or knee raises

Hanging Leg Raises

- Start with shoulder width stance, holding a dumbbell in the goblet position. Keep the dumbbell tight to your body
- Push your hips back and down while driving your knees outward 
- Keep your chest up
- Lower to 90 degrees or slightly below
- Drive through your heels to stand tall 
- Then, lower down to 90 or slightly below and explode out of the bottom jumping as high as you can
- Land softly and with bent knees 
- That full sequence is 1 rep

Modifications: use lighter weight and or shorten the range of motion on the squats

DB Goblet Squat + Jump Squat

Perform the exercise below for 20 seconds followed by 10 seconds of rest. Do 8 total sets.

- Stability Ball Stir the Pot

- Start in a forearm plank of a stability ball
- Circle the ball outward and forward then back in in the shape of a semi circle
- Repeat on the other side and continue to alternate sides

Modifications: create smaller semi circles

Stability Ball Stir the Pot

TABATA CORE

Perform each stretch one after the other with no rest in between. Do 1 set.

- Kneeling Hip Flexor Stretch x 60 seconds (each side)
- Band Lat Stretch x 60 seconds (each side)
- Pigeon Stretch x 60 seconds (each side)
- Band Tricep Stretch x 60 seconds (each side)

- Kneel on one leg and bend the opposite leg out in front of you, with that foot flat on the floor
- Keeping good posture, brace your core, squeeze your glute, then lean forward into the stretch
- You should feel a stretch in the hip flexor/quad of the leg that's on the ground
- You want to feel a good stretch but don't stretch so far that you're in a lot of pain
- Breathe in through your nose and out through your mouth releasing tension throughout the body

Kneeling Hip Flexor Stretch

- Use a medium to heavy resistance band
- Attach a band high on the rack
- Grip the band with one arm and take a few steps back 
- Hinge forward at the hips, arm extended forward, use the tension on the band to stretch your lat
- Externally rotate your shoulder and turn your body towards the arm your stretching to intensify the stretch 
 - Repeat on the opposite side

Band Lat Stretch

- From all fours, bring one knee forward and across the body
- Your ankle will be somewhere in front of the opposite hip
- Slide your opposite leg back and flatten your toes on the floor
- Lower your torso toward the floor to intensify the stretch
- Try and get your leg as perpendicular to the body as you can

Pigeon Stretch

- Use a medium resistance band 
- Attach a band low on the rack
- Hold the band with your back to the rig and arm bent behind your head, stretching your tricep
- Keep your glutes and core tight 
- Repeat on the opposite side

Band Tricep Stretch

Cool Down

TFM: Week 6 - Monday

Charles

Podge

Corbin

TFM: Week 1 - Monday

Really good workout…I am just starting this again…it’s been a number of years since I did this one…was actually web based at the time…I like the app! It works well!

Kevin Johannson

Great workout! When it says F for reps, what does that mean?

TFM: Week 1 - Tuesday

When I first saw it. I thought "piece of cake" Hahaha - Anything but!
Great one, man! Enjoying these!

I am liking it not a huge fan of that second hip flexor exercise, but that is probably me doing it improperly.

Jake

TFM: Week 1 - Wednesday

Walt

TFM: Week 1 - Thursday

I didn’t think I could do all 8 rounds but I did!

Mariya Alexander

Dylan

Feels good to know after a cut still have some strength with this complex. 8 sets with 70lbs!

TFM: Week 6 - Monday

Community

More workouts from JTM FIT