Name: Playbook - JTM FIT - The Functional Core | Wk2 | Sun
Uploaded: 2024-03-27T11:08:08.544Z
Duration: 20 min
Description: The Functional Core | Wk2 | Sun

1 min 30 secs longer than last challenge. Progress.

Jeff

Stephen De Los Rios

Shane

SUNDAY: CORE CHALLENGE

Workout Duration: 10-20 minutes
Equipment Needed: Workout mat

WARM-UP: Perform the 3 exercises below for 30 seconds each with no rest in between exercises. Do 1 set.

1. Forearm Plank
2. Side Plank (L)
3. Side Plank (R)

CORE CHALLENGE: The Plank Complex
Here's how the challenge works. You will start by holding a forearm plank for 30 seconds. As soon as you complete 30 seconds, you will roll right into a side plank and hold that for 30 seconds. As soon as you complete 30 seconds of the side plank on whatever side you choose, you will then hold a side plank on the other side for 30 seconds. That is one set. Now, the goal with this challenge is to do as many sets as you can without resting. No rest at all. So, once you complete 30 seconds of the forearm plank and side plank on each side, you will go right back into the forearm plank and go through the plank complex again. If you drop to a knee or lift your butt up in the air at any point the challenge is over. Go for as long as you possibly can! Make sure to share your time in the comments below!

- Plank Complex

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 30 seconds each with no rest in between exercises. Do 1 set.

1. Forearm Plank
2. Side Plank (L)
3. Side Plank (R)

- Elbows under shoulders and hands out front
- Protract your shoulders, squeeze abs and glutes and keep your feet together 
-Actively squeeze abs and glutes the entire time while keeping your body totally straight 

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

Forearm Plank

- 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 (L)

Side Plank (R)

Warm-up

Core Challenge: The Plank Complex
Here's how the challenge works. You will start by holding a forearm plank for 30 seconds. As soon as you complete 30 seconds, you will roll right into a side plank and hold that for 30 seconds. As soon as you complete 30 seconds of the side plank on whatever side you choose, you will then hold a side plank on the other side for 30 seconds. That is one set. Now, the goal with this challenge is to do as many sets as you can without resting. No rest at all. So, once you complete 30 seconds of the forearm plank and side plank on each side, you will go right back into the forearm plank and go through the plank complex again. If you drop to a knee or lift your butt up in the air at any point the challenge is over. Go for as long as you possibly can! Make sure to share your time in the Facebook group!

- Plank Complex

- Elbows under shoulders and hands out front
- Keep entire body tight squeezing your core and glutes.
- Transition to a right side plank and hold
- Transition to a left side plank and hold
- Hold each plank for the prescribed amount of time without resting in between 

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

Forearm Plank Complex

Core Challenge

The Functional Core | Wk2 | Sun

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

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 | Wk2 | Sun

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