Name: Playbook - JTM FIT - The Functional Core | Wk1 | Sat
Uploaded: 2024-03-27T11:08:07.906Z
Duration: 20 min
Description: The Functional Core | Wk1 | Sat

Susan Hamilton

Loved it! Those rock n rolls are 🔥🔥🔥

Madison

Wally Longo

Raelene

Cristian

Jim Wallace

SATURDAY:

Workout Duration: 15-20 minutes

Equipment Needed: Workout mat, 1 light-medium band, 1 light-medium, and a 1 heavy dumbbell or kettlebell

WARM-UP: Perform the prescribed time of the 3 exercises below with no rest in between exercises. Do 1 set.

1. DB S. Arm Suitcase Marches x 30 seconds (each side)
2. Side Plank x 45 seconds (each side)
3. Rock and Rolls x 45 seconds

WORKOUT: Functional Strength Circuit

Perform the prescribed time/reps of the 5 exercises below one after the other with no rest in between exercises. Once you finish the last exercise of the circuit, rest 0-60 seconds. Do 3 sets. Make sure to have as much tension on the band as possible and go as heavy as you can on the weighted movement while still being able to maintain excellent technique.

1. DB S. Arm Suitcase Carry x 30 seconds (each side)
2. Band Low to High Rotations x 10 (each side)
3. DB V Up to Toe Toucher x 10
4. Side Plank Lifts x 20 (each side)
5. Rock and Rolls x 60 seconds

*If you have extra time, want to put in more work, and are certain that you won't be overdoing it, then do an extra set.

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

Warm-up: Perform the prescribed time of the 3 exercises below with no rest in between exercises. Do 1 set.

1. DB S. Arm Suitcase Marches x 30 seconds (each side)
2. Side Plank x 45 seconds (each side)
3. Rock and Rolls x 45 seconds

- Hold a single dumbbell at your side 
- Stand with good posture and brace your core 
- Make sure the weight never touches your body
- The further you hold it away from your body the harder it will be 
- Alternately raise your knees above the crease of your hips moving with control 

Modifications: use lighter weight

DB Single Arm Suitcase March (R)

DB Single Arm Suitcase March (L)

- 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
- Keep your chest up 

Modifications: place the top foot on the ground ether in front or behind the other foot. You can use an elevated surface as well

Side Plank (R)

Side Plank (L)

- Lying on your back, knees over hips and ankles crossed, hands behind your head
- Rock back and forth by lifting your hips and shoulder blades off the ground 
- Moving in a half circle and back

Rock & Rolls

Warm-up

Workout: Functional Strength Circuit
Perform the prescribed time/reps of the 5 exercises below one after the other with no rest in between exercises. Once you finish the last exercise of the circuit, rest 0-60 seconds. Do 3 sets. Make sure to have as much tension on the band as possible and go as heavy as you can on the weighted movement while still being able to maintain excellent technique.

1. DB S. Arm Suitcase Carry x 30 seconds (each side)
2. Band Low to High Rotations x 10 (each side)
3. DB V-Up to Toe Toucher x 10
4. Side Plank Lifts x 20 (each side)
6. Rock and Rolls x 60 seconds

*If you have extra time, want to put in more work, and are certain that you won't be overdoing it, then do an extra set.

- Hold a single dumbbell at your side 
- Keep core braced and make sure the dumbbell never touches your side
- The further you hold it away from your body the harder it will be 
- Walk heel to toe with control 

Modifications: use lighter weight

DB Single Arm Suitcase Carry (R)

DB Single Arm Suitcase Carry (L)

- Use a light to medium resistance band 
- Attach a band low on the rack
- Stand side facing next to the rack
- Hold the band with your arms straight
- Pull the band from low to high, diagonally across your body using your core
- Reverse the movement back down to starting position with control making sure you keep tension on the band at all times 
- Maintain a tight core throughout the movement

Band Low to High Rotations (R)

Band Low to High Rotations (L)

- Start in a hollow body hold position, holding a single dumbbell in your hands
- Raise your legs and your upper body off the floor, reaching the dumbbell toward your feet 
- Lower your upper body down and back up, once again reaching for your toes 
- Lower you arms and legs back down to starting position and repeat the sequence

DB V-up to Toe Toucher

- Start in a side plank position 
- Lower your hip toward the ground with control 
- Lift your hips up squeezing your obliques at the top of the rep 

Modifications: place your top foot either in front or behind the bottom foot for more stability. You can also shorten the range of motion on the hip lift and or use an elevated surface like a low plyo box or bench

Side Plank Lifts (R)

Side Plank Lifts (L)

Functional Strength Circuit

The Functional Core | Wk1 | Sat

Woody

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

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

The Functional Core | Wk1 | Fri

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 | Sat

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