Name: Playbook - JTM FIT - The Functional Core | Wk1 | Fri
Uploaded: 2024-03-27T11:08:07.700Z
Duration: 45 min
Description: The Functional Core | Wk1 | Fri

Really great ab workout! Can’t wait to come back to it again!

Susan Hamilton

Woody

Carol

I’m dead 🪦 my core needs a lot of work

Steven

Mike

Elina

Nice start to your App. Did Freeletics for almost ten years and needed something new 💪

Peter Seven

Love the built in timers and easy functional movements 👊

Michelle

Jonas

Excellent core burner loved the rolling side plank knee to elbow move

Roxane

Simple and effective. Great core workout to start the day or end a workout with something that is easy to follow and challenges you.

Wally Longo

Lonnie

Jim Wallace

Core were on fire.. 🥵🥵. The 2 weighted hollow were brutal

Cristian

Victor Cieslak

FRIDAY:

Workout Duration: 15-20 minutes

Equipment Needed: workout mat, 1 light-medium dumbbell, kettlebell, or plate

WARM-UP: Perform the 3 exercises below for 40 seconds with 20 seconds rest in between exercises. Do 1 set.

1. Plank Reaches
2. Reverse Crunch to Pulse
3. Hollow Body Hold

WORKOUT: Ab/Core Intervals 

Perform the 5 exercises below for 30 seconds with 15 seconds of rest in between exercises. Once you finish the last exercise of the circuit, rest 30-60 seconds. Do 3 sets. Go as heavy as possible on the weighted movements while still being able to maintain excellent technique.

1. Plank Reach w/ 2 Second Hold (alt arms)
2. DB Hollow Body Pull-Overs
3. Rolling Side Plank Knee to Elbow (alt sides)
4. Leg Lift to Pulse
5. DB Hollow Flutter Kicks

Go to the cool down tab to get some great stretches in after you’ve completed the workout

Warm-up: Perform the 3 exercises below for 40 seconds with 20 seconds rest in between exercises. Do 1 set.

1. Plank Reaches
2. Reverse Crunch to Pulse
3. Hollow Body Hold

- Elbows under shoulders and hands out front
- Actively squeeze abs and glutes the entire time
- Lift one arm and reach forward, touching the floor
- Return to starting position and repeat with the opposite arm
- Minimize the shifting of your hips as much as possible
- Repeating back and forth

Modifications: use an elevated surface like a low plyo box or bench

Forearm Plank Reaches

- Lying on the floor, hands behind your head to take the arms from assisting the movement
- With your core, tuck your knees in toward your chest then lift the hips off the ground pointing the toes towards the ceiling
- Lower down with control and repeat

Modifications: put arms out to the side and rest them on the floor so you can you them for some assistance throughout the movement. You can also place your hands under your butt to support your low back throughout the move

Reverse Crunch + Pulse

- 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

Warm-up

Workout: Ab/Core Intervals 
Perform the 5 exercises below for 30 seconds with 15 seconds of rest in between exercises. Once you finish the last exercise of the circuit, rest 30-60 seconds. Do 3 sets. Go as heavy as possible on the weighted movements while still being able to maintain excellent technique.

1. Plank Reach w/ 2 Second Hold (alt arms)
2. DB Hollow Body Pull-Overs
3. Rolling Side Plank Knee to Elbow (alt sides)
4. Leg Lift to Pulse
5. DB Hollow Flutter Kicks

- Elbows under shoulders and hands out front
- Actively squeeze abs and glutes the entire time
- Lift one arm and reach forward, touching the floor
- Hold for 2 seconds 
- Return to starting position and repeat with the opposite arm
- Minimize the shifting of your hips as much as possible
- Repeating back and forth

Modifications: use an elevated surface like a low plyo box or bench

Forearm Plank Reaches w/ 2 sec Pause

- Start in a hollow body hold position, feet together, toes pointed, quads flexed, lower back pinned to the ground with arms extended overhead with the dumbbell right about eye level
- Maintaining the hollow position, lower the dumbbell back as far as you can with control then pull it back to the start position
- You must keep your lower back pinned to the ground the entire time. If you’re low back comes off the ground, shorten the range of motion on the pullover

DB Hollow Pullover

- Keep your elbow underneath your shoulder, and feet stacked on top of each other
- Press your hips toward the ceiling to make a straight line from head to toe
- Bring the top knee in to meet your elbow, squeezing your oblique
- Extend out to the side plank position 
- Roll to the opposite side and repeat

Modifications: try using an elevate surface like a low plyo box or bench. You can also take out the knee to elbow and just do rolling side planks

Rolling Side Plank Knee to Elbow

- Lying on the floor, legs extended and hands behind your head to remove the arms from assisting with the movement
- Keep feet together, toes pointed quads flexed, and lower back pinned throughout
- Raise your legs straight up 
- At the top raise your hips off the ground, lifting feet toward the ceiling
- Lower back down with control keeping your lower back pinned to the ground

Modifications: extend arms out to the side and put them on the floor using them for assistance as needed. Place hands under under your butt which will support your lower back making the movement easier

Leg Lift to Pulse

- Start in a hollow body hold position, feet together, toes pointed, quads flexed, lower back pinned to the ground with arms extended at eye level 
- Alternate lifting one leg and lowering the other while maintaining a strong hollow position

Modification: use lighter weight or just use your bodyweight. If you’re just using your bodyweight, you can also keep your hands to your sides or put your hands under your butt to support your low back while you perform the movement

DB Hollow Flutter Kicks

Ab/Core Intervals

The Functional Core | Wk1 | Fri

James

The Functional Core | Wk1 | Mon

Suzi

This core program is killer, can’t wait to see the end results

Kyle

The Functional Core | Wk1 | Wed

Loved it! Those rock n rolls are 🔥🔥🔥

The Functional Core | Wk1 | Sat

Ozzy King 👑

Rhys

The Functional Core | Wk1 | Sun

It was excellent

I’ve got a slight scoliosis due to my left tibia is half an inch shorter than my right.

What I’m noticing in doing your an workouts is that my left side (abs) don’t seem to engage as much as the right. 

So when I do hollow body I try to rock from left to right so that both sides have to work.

Any thoughts you have on the matter for future Terence would be much appreciated.

The Functional Core | Wk1 | Fri

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