Name: Playbook - JTM FIT - The Functional Core | Wk4 | Fri
Uploaded: 2024-03-27T11:08:08.679Z
Duration: 15 min
Description: The Functional Core | Wk4 | Fri

Mike

FRIDAY:

Workout duration: 10-15 minutes

Equipment needed: Workout mat, 1 light-medium dumbbell, kettlebell, or plate

WARM-UP: Perform the prescribed reps/time of the 4 exercises below with no rest in between exercises. Do 1 set.

1. Straight Arm Sit Ups x 10
2. V Ups x 10
3. Toe Touchers x 10
4. Hollow Flutter Kicks x 10 seconds

WORKOUT: Core Complex

A complex is when you perform a series of exercises one after the other with no rest in between exercises. The rest comes when you finish the last exercise. for this complex, I want you to perform the prescribed reps of the 4 exercises below one after the other with no rest in between. Once you finish the last exercise, rest for 60-90 seconds. Do 4-5 sets.

1. DB Straight Arm Sit Ups x 10
2. DB V Ups x 10
3. DB Toe Touchers x 10
4. DB Hollow Flutter Kicks x Max Seconds

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 4 exercises below with no rest in between exercises. Do 1 set.

1. Straight Arm Sit-Ups x 10
2. V Ups x 10
3. Toe Touchers x 10
4. Hollow Flutter Kicks x 10 seconds

- Slightly bend your legs and place heels firmly on the ground to stabilize your lower body
- Arms extended straight up at eye level
- Curl your upper body up toward your knees. Do not sit up all the way because we want to keep constant tension on the core
- Lower yourself back down with control and repeat

Modifications: place your heels behind a couple dumbbells so you can really dig your heels in to help you up

Straight Arm Sit-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 
- Raise your legs and your upper body off the floor, reaching for your toes 
- Lower yourself back to starting position with control and try not to use momentum

Modifications: don’t hold the hollow hold. Still pin your lower back to the ground but place your feet on the ground in between reps. You can also leave your upper half mostly on the ground and lift your legs towards you and then reach for the toes

V-ups

- Begin in a supine position. Lower back pinned to the floor, arms and legs straight up and feet together
- Keep your shoulder blades off that ground as much as you can throughout to keep constant tension on the abs
- Reach up for the toes on each rep. If you can’t reach all the way up just reach as high as you can 

Modifications: bend your knees making the movement a little less strenuous

Toe Touchers

- Start in a hollow body hold position, feet together, toes pointed, quads flexed, lower back pinned to the ground with arms extended overhead
- Alternate lifting one leg and lowering the other while maintaining a strong hollow position

Modifications: bring arms to your sides or place hands under your butt to support your back

Hollow Flutter Kicks

Warm-up

Workout: Core Complex:
A complex is when you perform a series of exercises one after the other with no rest in between exercises. The rest comes when you finish the last exercise. for this complex, I want you to perform the prescribed reps of the 4 exercises below one after the other with no rest in between. Once you finish the last exercise, rest for 60-90 seconds. Do 4-5 sets.

1. DB Straight Arm Sit-Ups x 10
2. DB V-Ups x 10
3. DB Toe Touchers x 10
4. DB Hollow Flutter Kicks x Max Seconds

- Bend your legs and place heels firmly on the ground to stabilize your lower body
- Arms extended up, holding a single dumbbell. Keep arms totally locked out 
- Curl your upper body up toward your knees. Do not sit all the way up as we want to keep constant tension on the core
- Lower yourself back down with control and repeat

Modifications: use lighter weight or just your bodyweight. You can also put your heels behind some dumbbells so you can assist your way up if needed

DB Straight Arm Sit-ups

- Start in a hollow body hold position, feet together, toes pointed, quads flexed, lower back pinned to the ground holding a single dumbbell in your hands
- Raise your legs and your upper body off the floor, reaching the dumbbell toward your toes. If you can’t reach your toes just reach as far as you can 
- Lower yourself back to starting position with control and try not to use momentum

Modifications: use lighter weight or just use your bodyweight

DB V-ups

- Begin in a supine position with arms and legs straight up
- Holding a single dumbbell
- Roll your shoulders off the ground and reach the dumbbell for your toes. Keep legs as straight as you can
- Keep upper back off the ground the whole time to keep core engaged
- Roll back down and repeat

Modifications: use lighter weight or just use your bodyweight. Bend you knees if needed

DB Toe Touchers

- Start in a hollow body hold position, feet together, toes pointed, quads flexed, lower back pinned to the ground with arms extended at eye level 
- Alternate lifting one leg and lowering the other while maintaining a strong hollow position

Modification: use lighter weight or just use your bodyweight. If you’re just using your bodyweight, you can also keep your hands to your sides or put your hands under your butt to support your low back while you perform the movement

DB Hollow Flutter Kicks

Core Complex

The Functional Core | Wk4 | Fri

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 | Wk4 | Fri

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