Name: Playbook - JTM FIT - The Functional Core | Wk5 | Fri
Uploaded: 2024-03-27T11:08:07.064Z
Duration: 20 min
Description: The Functional Core | Wk5 | Fri

Anya

Mike

Xavi

Workout Duration: 15-20 minutes

Equipment Needed: Workout mat, light-medium band, 2 light-medium dumbbells or kettlebells

WARM UP: Perform the prescribed reps of the 3 exercises below with little to no rest in between exercises. Do 1 set.

1. Band Rotations x 10 (each side)
2. Superman Lift to Push Up x 10
3. Tuck Ups x 15

WORKOUT: AB/Core Intervals

Perform the 5 exercises below for 35 seconds with 10 seconds of rest in between exercises. Once you finish the last exercise of the circuit, rest 30 60 seconds. Do 3 sets. Go as heavy as possible on the weighted movements and have as much
tension on the band as possible while still being able to maintain excellent technique.

1. DB Dead Bug Pull Overs
2. Superman Lift to DB Pull Through
3. DB Hollow Leg Lifts
4. Lateral Bear Crawl
5. Band Power Rotations (switch sides halfway)

WARM UP: Perform the prescribed reps of the 3 exercises below with little to no rest in between exercises. Do 1 set.

1. Band Rotations x 10 (each side)
2. Superman Lift to Push Up x 10
3. Tuck Ups x 15

- Use a light to medium resistance band 
- Attach a band about chest height on the rack
- Stand side facing next to the rack
- Hold the band with your arms straight
- Pull the band across your body with your core 
- Reverse the movement back to starting position, with control making sure to keep tension on the band the entire time 
- Maintain a tight core throughout the movement

- 10 reps each side

Band Rotations

- Lying face down on the ground, arms and legs extended. Turn your thumbs towards to ceiling 
- Engage your glutes then lift your arms off the ground contracting your entire back and shoulders
- Lower back to starting position with control
- Then, bring your hands to the sides of your body 
- Brace your core, press yourself off the ground to high plank position keeping your elbows tight to your body
- Lower back down to the bottom of the push up and repeat

*Avoid worming up out of the bottom of the push up. Really brace your core and press through your chest

Modifications: go from the knees on the push up

Superman Lift to Push-up

- Lying with arms and legs extended and with your lower back pinned to the ground 
- Crunch up, tucking your knees to your chest
- Touch your hands together under your legs to ensure full range of motion on every rep
- Extend back out to starting position with control 

Modifications: if you can’t touch your hands under your leg, reach for your ankles or shins instead

Tuck-ups

Warm up

WORKOUT: AB/Core Intervals

Perform the 5 exercises below for 35 seconds with 10 seconds of rest in between exercises. Once you finish the last exercise of the circuit, rest 30 60 seconds. Do 3 sets. Go as heavy as possible on the weighted movements and have as much
tension on the band as possible while still being able to maintain excellent technique.

1. DB Dead Bug Pull Overs
2. Superman Lift to DB Pull Through
3. DB Hollow Leg Lifts
4. Lateral Bear Crawl
5. Band Power Rotations (switch sides halfway)

- Lying on your back with a dumbbell in hands and knees bent. Make sure your lower back is pinned to the ground throughout
- As you extend the dumbbell overhead simultaneously extend one leg out 
-Once you reach full extension, pull both your arms and leg back to the starting position 
-Repeat on the other side and continue to alternate sides

Modifications: use lighter weight or just use your bodyweight

DB Dead Bug Pull Overs

- Lying face down on the ground, arms and legs extended. Turn your thumbs towards to ceiling 
- Engage your glutes then lift your arms off the ground contracting your entire back and shoulders
- Lower back to starting position with control
- Then, bring your hands to the sides of your body 
- Brace your core, press yourself off the ground to high plank position keeping your elbows tight to your body
- From high plank, grab the DB with opposite hand and pull it through to the other side of your body keeping your hips square with the floor 
- Lower yourself back down to the ground and repeat the sequence on the other side

Modifications: use lighter weight

Superman Lift to DB Pull Through

- 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 holding the dumbbells and upper back slightly off the ground
- Keep tension through the body throughout 
-Lift your legs towards the dumbbells and then lower them back to the starting position with control 
- Keep that lower back pinned to the ground the entire time!

Modifications: use lighter weight or just use your bodyweight

DB Hollow Leg Lifts

- Use the length of your mat
- Start in the Bear position. Shoulders over the wrists, knees under the hips, back starting and core engaged
- Crawl down to one end of the mat maintaining perfect Bear position
- Then crawl back 
- Continue to walk back and forth side to side 

Modifications: shorten the distance that you crawl

Lateral Bear Crawl

- Use a light to medium resistance band 
- Hold the band with both hands at shoulder height in front of you 
- Keep the shoulders in line with the hips as you rotate with speed and power (about 90 degrees) 
- Allow the knee to drive inward as you rotate 
- Keep spine long, shoulders pressed down, and core engaged throughout
- Be as explosive as possible on every rep!

Modifications: use a lighter resistance band and or walk closer to your anchor point for less tension

Band Power Rotations

AB/Core Intervals

The Functional Core | Wk5 | Fri

I think that is the best workout if you feel really tired today.

Rudenko

Roxane

The Functional Core | Wk5 | Mon

The Functional Core | Wk5 | Wed

The Functional Core | Wk5 | Sat

1 year later and still can only get to 11 minutes. Maybe next year

Stephen De Los Rios

The Functional Core | Wk5 | Sun

The Functional Core | Wk6 | Mon

These are great. Unconcentional and effective. It feels like more then just core in 20 mins

Wally Longo

The Functional Core | Wk6 | Wed

Love all your core workouts, awesome 😀

The Functional Core | Wk6 | Fri

The KB Russian twist with V up and the iso lunge side twists got me good!!

Susan Hamilton

The Functional Core | Wk6 | Sat

I made it to 10 reps! Started out very easy then got challenging, very sneaky workout that will get you!

The Functional Core | Wk5 | Fri

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