Name: Playbook - JTM FIT - TFM: Week 6 - Wednesday
Uploaded: 2024-03-27T11:08:07.236Z
Duration: 45 min
Description: TFM: Week 6 - Wednesday

Jacinto

Milen

Angelo

Przemek

Really good one! Good cardio and core with a touch of mobility! Love it! 👊🔥👊🔥👊🔥

Mark

Roxane

Cardio / Core / Mobility

This is an active rest day. The focus here is on getting the blood flowing and improving mobility. Keep a slow and steady pace throughout. Focus on proper technique and really getting your body stretched out and opened up. No warm up needed. Use the first set of the circuit as your warm up.

Cardio / Core / Mobility Circuit: Perform the prescribed time of each exercise one after the other with no rest in between exercises. Once you finish the last exercise of the circuit, rest 30-60 seconds. Do 3 sets.

- Assault Bike x 30 Calories
- KB S. Arm Front Rack/OH Carry x 30 seconds (each side)
- Down Dog Toe Touchers x 10 (each side)
- Shuttle Runs x 60 seconds
- Landmine Core Twisters x 10 (each side)
- Pigeon Stretch x 60 seconds (each side)
- Battle Rope Slams x 45 seconds

Perform the prescribed time of each exercise one after the other with no rest in between exercises. Once you finish the last exercise of the circuit, rest 30-60 seconds. Do 3 sets.

- Assault Bike x 30 Calories
- KB S. Arm Front Rack/OH Carry x 30 seconds (each side)
- Down Dog Toe Touchers x 10 (each side)
- Shuttle Runs x 60 seconds
- Landmine Core Twisters x 10 (each side)
- Pigeon Stretch x 60 seconds (each side)
- Battle Rope Slams x 45 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

- Hold one KB overhead and one KB in the front rack position tight to the body
- Walk front to back with control keeping your core engaged and good posture throughout 
- Make sure to keep arm that’s overhead totally locked out 

Modifications: use lighter weight

KB S. Arm Front Rack / OH Carry

- Start in a high plank position
- Pike your hips up pressing through your shoulders and reach across you body with one hand touching the toes on the opposite foot
- Keep your legs as straight as possible driving your heel into the floor to get a good stretch through the hamstring/calf
- Return to plank position and repeat to the opposite side

Modifications: shorten the range of motion. Only reach as far as your body allows you too. Reach as close to the toes as you can

Down Dog Toe Touchers

- 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 holding the landmine in the front rack position
-Rotate your hips to one side dropping the landmine down until you feel a strong contraction in your core.
-Pull yourself back up to the starting position with your core and hips and then repeat on the other side 

Modifications: use lighter weight

Landmine Core Twisters

- 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

- Start in a squat stance with a rope in each hand
- Keeping your core engaged, lift the ropes up overhead and slam them down with power 

Modifications: if you don’t have battle ropes do medicine ball slams

Battle Rope Slams

Cardio / Core / Mobility Circuit

TFM: Week 6 - Wednesday

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!

Phabion

TFM: Week 1 - Friday

So glad these are built into the program, as I tend to neglect my mobility…tougher than a person thinks, but feels good after the fact!

TFM: Week 6 - Wednesday

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