Name: Playbook - JTM FIT - The Functional Core | Wk4 | Sat
Uploaded: 2024-03-27T11:08:08.688Z
Duration: 20 min
Description: The Functional Core | Wk4 | Sat

Mike

SATURDAY:

Workout duration: 15-20 minutes
Equipment needed: Workout mat, foam roller, 1 light-medium band, 1 heavy dumbbell or kettlebell

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

1. KB S. Arm OH Marches (each side)
2. Foam Roller Plank Saws
3. Hollow Rocks

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. KB S. Arm OH Carry x 30 Seconds (each side)
2. Superman Lift w/ 2 Second Hold x 10
3. Foam Roller Plank Saws x 20
4. Oblique Hollow Rocks x 12 (each side)
5. Band Plank Reverse Fly's x 12 (each side)

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 no rest in between exercises. Do 1 set.

1. KB S. Arm OH Marches (each side)
2. Foam Roller Plank Saws
3. Hollow Rocks

- Hold a single kettlebell overhead with arm locked out
- Brace your core and pull your ribs down
- Avoid arching your back. Keep that core locked in!
- Alternately raise your knees above the crease of your hip marching in place

Modifications: use lighter weight

KB Single Arm OH March (R)

KB Single Arm OH March (L)

- With your forearms placed in top of a foam roller, near your wrists, come up into a forearm plank
- Roll your arms forward and back across the top of the roller
- Maintain a perfect plank position throughout!

Modifications: shorten the range of motion on the plank saws or just hold a forearm plank on the foam roller

Foam Roller Plank Saws

- 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: 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. KB S. Arm OH Carry x 30 Seconds (each side)
2. Superman Lift w/ 2 Second Hold x 10
3. Foam Roller Plank Saws x 20
4. Oblique Hollow Rocks x 12 (each side)
5. Band Plank Reverse Fly's x 12 (each side)

- Hold a single kettlebell overhead with your arm locked out
- Brace your core and pull your ribs down
- Avoid arching your back during the movement. Lock that core in!
- Walk heel to toe with control maintaining good alignment and posture

Modifications: use lighter weight

KB Single Arm OH Carry (R)

KB Single Arm OH Carry (L)

- Lying face down on the ground, arms and legs extended
- Raise both your arms and your legs 
- Engaging your glutes as you lift
- Pause at the top for 2 seconds
- Lower back to starting position

Superman Lifts w/ 2 sec Pause

- Start in a hollow body hold position, feet together, toes pointed, quads flexed, lower back pinned to the ground with one arm extended and one elbow pressed against a bent knee
- Rock your body forward and back
- Don't rock up too far that your feet touch the ground and don't rock too far back that your legs are perpendicular to the floor. Find that middle ground
- Make sure to keep that connection with the elbow and the knee throughout 

Modifications: instead of having one arm extended overhead, bring that are to your side and or bend both knees still keeping one elbow pressed against the knee. If this is still too hard, do regular hollow rocks

Oblique Hollow Rocks (R)

Oblique Hollow Rocks (L)

- Use a light resistance band
- Start in a high plank position with a band placed under one hand
- Maintaining a tight core and hips parallel to the floor
- Grab the band with the opposite hand
- Pull your arm back to shoulder height increasing tension on the band and squeeze your rear delt
- Release the tension by lowering your arm back to the starting position 
- Complete desired reps then repeat on the opposite side

Modification: Use a very light band and or use an elevated surface to perform the movement on like a workout bench or low Plyo box

Band Plank Reverse Flys (R)

Band Plank Reverse Flys (L)

Functional Strength Circuit

The Functional Core | Wk4 | Sat

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 | Sat

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