Name: Playbook - JTM FIT - The Functional Core | Wk2 | Mon
Uploaded: 2024-03-27T11:08:08.467Z
Duration: 15 min
Description: The Functional Core | Wk2 | Mon

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.

David Joshua Levy

Wally Longo

4 rounds and I used pair 3kg db for tuck and 5kg db for hollow and it was really tough workout

Cristian

Jeff

MONDAY:

Workout duration: 10-15 minutes

Equipment needed: Workout mat, 1 light-medium band

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

1. Band Rotations x 10 (each side)
2. Tuck Ups x 10
3. Hollow Body Hold x 45 seconds

WORKOUT: 10-minute AMRAP 

Perform the prescribed reps/time of the 4 exercises below one after the other with no rest in between exercises or rounds. Do as many rounds as possible of the circuit below in 10 minutes. Rest as little as possible and make sure to keep excellent technique throughout the workout.

1. Band Rotations x 10 (each side)
2. Side Plank Knee to Elbow x 10 (each side)
3. Tuck Ups x 15
4. Hollow Body Hold x 15 seconds

*If you want to take this workout to the next level, add weight to the tuck up and/or to the hollow body hold. You may regret this decision though, haha.

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

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

1. Band Rotations x 10 (each side)
2. Tuck Ups x 10
3. Hollow Body Hold x 45 seconds

- Use a light to medium resistance band 
- Attach a band about chest height on the rack
- Stand side facing next to the rack
- Hold the band with your arms straight
- Pull the band across your body with your core 
- Reverse the movement back to starting position, with control making sure to keep tension on the band the entire time 
- Maintain a tight core throughout the movement

Band Rotations (R)

Band Rotations (L)

- Lying with arms and legs extended and with your lower back pinned to the ground 
- Crunch up, tucking your knees to your chest
- Touch your hands together under your legs to ensure full range of motion on every rep
- Extend back out to starting position with control 

Modifications: if you can’t touch your hands under your leg, reach for your ankles or shins instead

Tuck-ups

- 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: 10-minute AMRAP 
Perform the prescribed reps/time of the 4 exercises below one after the other with no rest in between exercises or rounds. Do as many rounds as possible of the circuit below in 10 minutes. Rest as little as possible and make sure to keep excellent technique throughout the workout.

1. Band Rotations x 10 (each side)
2. Side Plank Knee to Elbow x 10 (each side)
3. Tuck Ups x 15
4. Hollow Body Hold x 15 seconds

- 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
- Raise your top leg and reach your top arm overhead 
- Bring the top knee in to meet your elbow, squeezing your oblique
- Extend out and repeat

—10 reps each side—

Modifications: place your foot on top of the other foot in between reps instead of having it extended the whole time. You can also place the top foot either behind or front of the bottom foot

Side Plank Knee to Elbow (R)

- 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
- Raise your top leg and reach your top arm overhead 
- Bring the top knee in to meet your elbow, squeezing your oblique
- Extend out and repeat

Modifications: place your foot on top of the other foot in between reps instead of having it extended the whole time. You can also place the top foot either behind or front of the bottom foot

Side Plank Knee to Elbow (L)

10 min AMRAP

The Functional Core | Wk2 | Mon

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!

Susan Hamilton

The Functional Core | Wk1 | Fri

Loved it! Those rock n rolls are 🔥🔥🔥

The Functional Core | Wk1 | Sat

Ozzy King 👑

Rhys

The Functional Core | Wk1 | Sun

Lonnie

Killer core workout! Feel the 🔥🔥🔥

The Functional Core | Wk2 | Wed

Peter Seven

Great effective core workout. Im sweatin!

Roxane

The Functional Core | Wk2 | Fri

Mike

Those rocking rolls are KILLER. Loved it!

The Functional Core | Wk2 | Sat

1 min 30 secs longer than last challenge. Progress.

The Functional Core | Wk2 | Mon

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