Name: Playbook - JTM FIT - TFM: Week 6 - Friday
Uploaded: 2024-03-27T11:08:07.447Z
Duration: 60 min
Description: TFM: Week 6 - Friday

Lance

This workout should be called Canon-Ball Delt Day lol

Daniel

40 DBs
45kb, last 2 sets 45+red band
4 sets

Jacinto

I started to feel my strength back. 4 week break was a killer for me but I'm slowly getting back where I stopped. Great workout like always Jay. Keep them coming 💪🏾 #StayFocusedAndMotivated 🦍 🔥

Snooby Consty

Finally back at the gym, awesome workout👍💪

Przemek

That’s a complex complex 🤣🙌🏻👊🏻

Amber

Grahm

Good sweat… good, full body pump… heart’s pounding… so good…👊🔥👊🔥👊🔥👊🔥

Mark

Full Body

Warm Up: Perform the prescribed time/reps of the exercises below one after the other with no rest in between. Do 1 set.

-Jump Rope x 2 minutes 
-Inch Worms x 12
-Pike Fold Squat Hold x 10
-Push Up + Bodyweight Plank Rows x 12
-Band Squat Press x 20

Strength: Perform all sets and reps of the exercise below before moving onto the kettlebell complex. Rest 2-3 minutes in between sets. Go as heavy as possible while maintaining excellent technique!

- Barbell Shoulder Press 3 x 5

Heavy Kettlebell Complex: Complete the prescribed reps of each exercise one after the other with no rest in between exercises and without putting the kettlebell down. Complete all reps on one arm then do the same on the other arm. Once you finish both arms, rest 2 minutes. Do 8 sets. Go as heavy as possible while maintaining excellent technique!

- S. Arm Snatch x 3
- S. Arm Clean x 3
- S. Arm Squat Clean Thruster x 3

Core: Accumulate 2 Minutes of the L Sit. Start a timer. Let's say you hold the L Sit for 30 seconds and need to rest. That would mean you've accumulated 30 seconds. Keep going until you've accumulated 2 minutes of L Sit. 

- L Sit 

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. Leg Hamstring Stretch x 60 seconds (each side)

Perform the prescribed time/reps of the exercises below one after the other with no rest in between. Do 1 set.

-Jump Rope x 2 minutes 
-Inch Worms x 12
-Pike Fold Squat Hold x 10
-Push Up + Bodyweight Plank Rows x 16
-Band Squat Press x 20

- 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

- Start standing, bend at the waist and place hands on the floor
- Walk your hands out as far as you can keeping your core engaged
- Walk your feet up as close to your hands as possible keeping you legs as straight as you can
- Walk your hands forward again as far as you can and repeat

Modifications: Only walk your hands to the push up position

Inch Worms

- 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

- Begin in high plank position with feet wide
- Lower down keeping your elbows tight to your body and core braced until your chest lightly touches the ground
- Press back up 
- Once you reach the high plank position, row one arm towards your hip and squeeze your lat
- Repeat the sequence, rowing the opposite arm
- Keep your hips square with the floor while rowing

Modifications: use an elevated surface like a low plyo box or bench. Shorten the range of motion on the push ups

Push Up + Bodyweight Plank Rows

- Use a light resistance band 
- Stand feet shoulder apart with a band under your feet and grasped in both hands
- Sit your hips back and down to parallel or slightly below while driving your knees outwards and keeping your heels on the ground 
- Drive through your heels to stand up, pressing your hands straight up overhead engaging your delts and keeping your core tight
- Lower your hands back to the starting position and repeat

Modification: shorten the range of motion on the squats

Band Squat Press

Warm Up

- Stand with feet about shoulder width
- Strong wrist position and elbows right under your wrists 
- Brace your core and squeeze your glutes before you start pressing
- Pull your head back slightly and press the bar overhead keeping your ribs pulled down
- Lower the bar back down with control and repeat 

Modifications: use lighter weight

Barbell Shoulder Press

Complete the prescribed reps of each exercise one after the other with no rest in between exercises and without putting the kettlebell down. Complete all reps on one arm then do the same on the other arm. Once you finish both arms, rest 2 minutes. Do 8 sets. Go as heavy as possible while maintaining excellent technique!

- S. Arm Snatch x 3
- S. Arm Power Clean x 3
- S. Arm Squat Clean Thruster x 3

- Place a kettlebell on the floor directly slightly in front of your body
- Hinge your hips to grasp the kettlebell and pull your lats down and back
- Explosively extend your hips jumping the weight up with your legs keeping it tight to your body
- As it passes head level, allow the kettlebell to rotate around the forearm as you punch up to full arm extension. Avoid slamming the KB on the back of your wrist
- Lower the kettlebell to the rack position then back to the ground

Modifications: use lighter weight and or shorten the range of motion in the starting position by starting from the hang position

KB S. Arm Snatch

- Start with the kettlebell between your legs and slightly in front of your body 
- Grip the KB and get into a string deadlift position 
- Explosively drive up with your legs to clean the KB to the front rack position 
- Make sure the bell rotates smoothly around the wrist
- Lower back down with control and repeat 

Modifications: use lighter weight and or shorten the range of motion by doing a hang clean

KB S. Arm Power Clean

- Start with feet shoulder width grabbing the kettlebell
- Explosively jump the weight upwards keeping the KB tight to your body 
- Try not to curl the KB
- Once you reach full extension, quickly drop underneath the weight and catch the KB in the front rack
- Lower down to 90 degrees or slightly below 
- Then, drive up out of the bottom of the squat and explosively press the KB overhead 

Modifications: use lighter weight and or shorten the range of motion on the clean (start in the hang position) and shorten the range of motion in the squat

KB S. Arm Squat Clean Thruster

Heavy Kettlebell Complex

- Keeping your arms straight and chest up, hold your legs up parallel with the floor
- Fled your quads and point your toes to keep full tension throughout the body

Modifications: do L Sit Kick outs or L Sit S. Leg Kick outs instead

L Sit

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 S. Leg Hamstring 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 to heavy resistance band
- Wrap a band around your mid foot and lie flat on your back
- With a slight bend of the knee, slowly pull your leg towards your chest keeping your lower back on the ground

Band S. Leg Hamstring Stretch

Cool Down

TFM: Week 6 - Friday

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 - Friday

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