Name: Playbook - JTM FIT - The Functional Core | Wk4 | Mon
Uploaded: 2024-03-27T11:08:08.657Z
Duration: 15 min
Description: The Functional Core | Wk4 | Mon

MONDAY:

Workout duration: 10-15 minutes

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

WARM-UP: Perform the 3 exercises below for 30 seconds with 15 seconds of rest in between exercises. Do 1 set.

1. V Up Complex
2. Bird Dogs (alt sides)
3. Hollow Rocks

WORKOUT: Tabata Mash-up

Perform the 4 exercises below one after the other for 20 seconds followed by 10 seconds of rest in between exercises. The most you will ever rest in this workout is 10 seconds. So, once you finish the last exercise in the circuit you will only rest for 10 seconds before starting the next set. Do 5 total sets for a 10-minute workout.

1. DB V-Up Complex
2. Bird Dogs (alt sides)
3. DB Hollow Rocks
4. High Plank Muay Thai Knees (alt sides)

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 with 15 seconds of rest in between exercises. Do 1 set.

1. V-Up Complex
2. Bird Dogs (alt sides)
3. Hollow Rocks

- Complete a single leg V-up with each leg then complete a regular V-Up
- Entire sequence equals 1 rep
- Make sure to perform each rep with control 

Modifications: if you can reach up to your toes just reach up as high as you can. You can also leave your upper half mostly on the ground and lift your legs more towards your hands still reaching up for the toes

V-Up Complex

- Start on your hands and toes, knees under hips and bent to 90 degrees
- Elevate one arm and the opposite leg simultaneously 
- Try and keep hips parallel with the floor as best as you can 
- Return them to the starting position 
- Repeat on opposite side

Modification: instead of having your knees hovering off the ground, rest your knees on the ground and perform the movement

Bird Dog

- Start in a hollow body hold position, feet together, toes pointed, quads flexed, lower back pinned to the ground with arms extended overhead. Upper back is slightly off the ground 
- Keep tension through the body throughout 
- Rock your body forward and back
- Don’t rock up so far that your feet touch the ground and don’t rock so far back that your legs are at 90 degrees. Find that middle ground

Modifications: hold hands to your sides and or bend your knees while rocking back and forth

Hollow Rocks

Warm-up

Workout: Tabata Mash-up:
Perform the 4 exercises below one after the other for 20 seconds followed by 10 seconds of rest in between exercises. The most you will ever rest in this workout is 10 seconds. So, once you finish the last exercise in the circuit you will only rest for 10 seconds before starting the next set. Do 5 total sets for a 10-minute workout.

1. DB V-Up Complex
2. Bird Dogs (alt sides)
3. DB Hollow Rocks
4. High Plank Muay Thai Knees (alt sides)

- 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 one leg and your upper body off the floor, reaching the dumbbell toward your toes then repeat on the other leg 
- After a single leg v up on each side, do a full v up lowering back down with control
- The whole sequence is 1 rep

Modifications: use lighter weight or just use your bodyweight

DB V-up Complex

- Start in a hollow body hold position, feet together, toes pointed, quads flexed, lower back pinned to the ground with arms extended overhead with dumbbell in hands 
- Keep your core engaged and your lower back on the floor the entire time 
- Rock your body back and forth 

Modifications: Use lighter weight. Hold the dumbbell right in front of your chest instead of overhead. Just use your bodyweight

DB Hollow Rocks

- Start in a high plank position 
- Lift one arm and the same leg, rotating your hips slightly 
- Pull your knee to your elbow light making a connection squeezing that oblique when you do
- Return to starting position and repeat on the opposite side

Modifications: from the high plank position, keeping both hands on the ground bring one knee as close as you can to the same side elbow then repeat on the other side (spider knees)

Plank Muay Thai Knees

Tabata Mash-up

The Functional Core | Wk4 | 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

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 | Mon

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