Name: Playbook - JTM FIT - The Functional Core | Wk3 | Sun
Uploaded: 2024-03-27T11:08:08.644Z
Duration: 15 min
Description: The Functional Core | Wk3 | Sun

SUNDAY: CORE CHALLENGE

Workout Duration: 15 minutes
Equipment needed: a workout mat, dip bars

WARM-UP: Perform the 3 exercises below for 20 seconds with no rest in between exercises. Do 1 set.

1. Extended Plank x 20 seconds
2. Tuck Hold x x 20 seconds
3. Hollow Hold x 20 seconds

CORE CHALLENGE: 3-minute AMRAP’s

Perform the Extended Plank for as many seconds as possible in 3 minutes. Rest 60 seconds. Then, hold the Tuck Hold for as many seconds as possible in 3 minutes. Rest 60 seconds. Then, hold the Hollow Body Hold for as many seconds as possible in 3 minutes. Make sure to write down how many reps/how much time you accumulated for each movement and share your scores in the FB group!

1. Extended Plank
2. Tuck Hold
3. Hollow Body Hold

*You most likely will not be able to do each exercise nonstop in each 3-minute block. The name of the game here is to go for as long as you can with excellent technique and rest as little as possible in between attempts. Having excellent technique should be the main focus always!

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 20 seconds with no rest in between exercises. Do 1 set.

1. Extended Plank x 20 seconds
2. Tuck Hold x x 20 seconds
3. Hollow Body Hold x 20 seconds

- Start in the forearm plank, elbows under the shoulder, protracted shoulders, tight core, glutes squeezed, and feet together
- Walk your arms forward into an extended forearm plank and hold 
- Make sure to maintain perfect plank position throughout!

Modifications: shorten how far you extend your arms in front of your body. The further you extend out the harder it will be

Forearm Extended Plank

- Get into a supported position on the parallettes or whatever you’re going to use that’s similar. Arms locked out straight, chest up and hips in line with your upper body 
- Bring your feet together and bring your knees up to 90 degrees or slightly above 
- Hold position maintaining perfect technique

PRO TIP: the distance between your bars should be the distance from your elbow to the tips of your fingers when they are fully extended. If you don’t have parallettes then use two benches, plyo boxes or plates stacked up 

Modifications: if you can’t hold with knees at 90 degrees, hold them as high as you can. If that’s still to difficult, hold the supported position on the bars with your legs straight underneath you.

Tuck Hold (Parallettes)

- 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

Core challenge: 3-minute AMRAP’s
Perform the Extended Plank for as many seconds as possible in 3 minutes. Rest 60 seconds. Then, hold the Tuck Hold for as many seconds as possible in 3 minutes. Rest 60 seconds. Then, hold the Hollow Body Hold for as many seconds as possible in 3 minutes. Make sure to write down how many reps/how much time you accumulated for each movement and share your scores in the FB group!

1. Extended Plank
2. Tuck Hold
3. Hollow Body Hold

*You most likely will not be able to do each exercise nonstop in each 3-minute block. The name of the game here is to go for as long as you can with excellent technique and rest as little as possible in between attempts. Having excellent technique should be the main focus always!

3 min AMRAP’s

The Functional Core | Wk3 | 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 | Wk3 | Sun

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