Name: Playbook - JTM FIT - The Functional Core | Wk3 | Wed
Uploaded: 2024-03-27T11:08:08.571Z
Duration: 20 min
Description: The Functional Core | Wk3 | Wed

Susan Hamilton

WEDNESDAY:

Workout duration: 15-20 minutes

Equipment needed: workout mat, 1 light band, 1 light-medium, and 1 heavy dumbbell or kettlebell

WARM-UP: Perform the prescribed time/reps of the 3 exercises below with no rest in between exercises. Do 1 set.
 
1. DB S. Arm Front Rack Marches x 30 seconds (each side)
2. Plank Breakdowns x 30 seconds
3. DB 1/4 Get-Ups x 5 (each side)

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 movements while still being able to maintain excellent technique.
 
1. DB S. Arm Front Rack Carry x 30 Seconds (each side)
2. Plank to Extended Plank x 10
3. DB 1/4 Get-Ups x 8 (each side)
4. Side Plank Lift to Toe Toucher x 10 (each side)
5. Band Hollow Body S. Leg Tuck Ups x Max Reps

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

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

1. DB S. Arm Front Rack Marches x 30 seconds (each side)
2. Plank Breakdowns x 30 seconds
3. DB 1/4 Get-Ups x 5 (each side)

- Hold a single dumbbell at your shoulder 
- Stand with good posture and brace your core
- Alternately raise your knees above the crease of your hips squeezing your core each time you bring a knee up
- Move with control 

Modifications: use lighter weight

DB Single Arm Front Rack March (R)

DB Single Arm Front Rack March (L)

- Start in the high plank position 
- Drop down to the forearm plank one arm at a time
- Hold for 1 second
- Reverse movement back down to the forearms 
- Maintain a tight core throughout the movement and keeps hips as square to the floor as you can 
- If you drop down on your left come back up on your left and vice versa. Switch the arm you drop down on each rep

Modifications: use an elevated surface

Plank Breakdowns

- Start lying on your back with your arm extended and same side knee flexed, your opposite arm and leg should be extended out to the side 
- Sit up to your forearm keeping your arm totally locked out. Keeps your eyes on the dumbbell at all times
- Lower back down with control to the starting position

Modifications: use lighter weight or just use your bodyweight

DB 1/4 Get-up (R)

DB 1/4 Get-up (L)

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 movements while still being able to maintain excellent technique.
 
1. DB S. Arm Front Rack Carry x 30 Seconds (each side)
2. Plank to Extended Plank x 10
3. DB 1/4 Get-Ups x 8 (each side)
4. Side Plank Lift to Toe Toucher x 10 (each side)
5. Band Hollow Body S. Leg Tuck Ups x Max Reps

- Hold a single dumbbell at your shoulder 
- Walk heel to toe with control while keeping your engaged the entire time 

Modifications: use lighter weight. You can also use a kettlebell

DB Single Arm Front Rack Carry (R)

DB Single Arm Front Rack Carry (L)

- Elbows under shoulders and hands out front
- Actively squeeze abs and glutes the entire time
- Walk your hands out to an extended plank position.
- Reverse the movement back to starting position 
- Repeat switching your lead hand each rep
- It’s very important that you are able to maintain perfect plank position when you go into the extended plank.

Modifications: 
- shorten how far you extend your hands out in the plank. The farther you extend the harder it will be
- keep the entire movement on the forearms. So, stay on forearms and reach out to the extended plank and then back to the regular plank
- and or use an elevated surface like a low plyo box or bench

Forearm Plank to Extended Plank

- Start in a side plank position 
- Lower your hip toward the ground with a slow controlled movement
- Lift your hips up, keeping your core engaged
- Bring your top leg and arm forward and touch your toes
- Return to starting position and repeat

Modifications: place your top foot in front or behind the bottom foot for more stability and or do a knee to elbow instead of the toe touch. You can also use an elevated surface like a low plyo box or bench

Side Plank Lift + Toe Touch (R)

Side Plank Lift + Toe Touch (L)

- Use a light to medium resistance band
- Start off in the hollow body position. Feet together, toes pointed and lower back pinned to the floor
- Tuck your knee in toward your chest as you pull the band towards your knee
- Extend your arms and leg back out making sure you keep constant tension on the band
-Continue to alternate legs throughout

Modification: Use a very light band or no band at all. Just use your bodyweight

Band Hollow Single Leg Tuck Ups

Functional Strength Circuit

The Functional Core | Wk3 | Wed

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

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 | Wed

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