Name: Playbook - JTM FIT - The Functional Core | Wk5 | Mon
Uploaded: 2024-03-27T11:08:06.868Z
Duration: 15 min
Description: The Functional Core | Wk5 | Mon

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

Rudenko

Roxane

Workout Duration: 12-15 minutes

Equipment Needed: Workout mat, light-medium band, 2 light-medium dumbbells or kettlebells, sliders or two hand towels

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

1. Plank Rows x 45 seconds
2. V Ups x 12
3. S. Arm Band Rotations x 10 (each side)

WORKOUT: 12 Minute AMRAP

Perform the prescribed reps/time of the 4 exercises below one after the other with no rest in between exercises or rounds. Do as many rounds as possible of the circuit below in 12 minutes. Rest as little as possible and make sure to keep excellent technique throughout the workout.

1. DB S. Arm Plank Rows x 10 (each side)
2. DB Hollow Pull Over to Straight Arm Sit Up x 10
3. Slider Pike Ups x 10
4. Band Power Hooks x 10 (each side)

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

1.Plank Rows x 45 seconds
2.V Ups x 12
3.Band Rotations x 10 (each side)

-Start in the high plank position. Shoulders over the wrists, core and glutes engaged, and feet a little more than shoulder width
-Pretend as if you had dumbbells in your hands and row each arm towards your hips
-Squeeze you lat every time you row
-Minimize the shifting of your hips as much as possible. Keep them as square to the floor as you can

Modifications: use an elevated surface

Bodyweight Plank Rows

- 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

- 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

Warm up

WORKOUT: 12 Minute AMRAP

Perform the prescribed reps/time of the 4 exercises below one after the other with no rest in between exercises or rounds. Do as many rounds as possible of the circuit below in 12 minutes. Rest as little as possible and make sure to keep excellent technique throughout the workout.

1.DB S. Arm Plank Rows x 10 (each side)
2.DB Hollow Pull Over to Straight Arm Sit Up x 10
3.Slider Pike Ups x 10
4.Band Power Hooks x 10 (each side)

-Use a bench or plyo box
-Get into a single arm forearm plank on the bench. Feet should be about shoulder width. Make sure to keep your hips square with the floor throughout the movement
-Row one dumbbell towards your hip keeping it tight to your body
-Hold and contract the lat for a second then lower down with control 

Modifications: use lighter weight and or use a higher bench or box

- 10 reps each side

DB S. Arm Plank Row

- Keeping your legs on the ground and lower back pinned to the ground, extend your arms overhead 
- As you bring the arms back to the starting position go into a sit-up 
- Make sure to not sit all the way up so that your abs stay engaged throughout 
- Lower your torso back towards the ground with control and repeat 

Modifications: use lighter weight or just use your bodyweight

DB Pullover to Straight Arm Sit Up

- Start in the high plank and place your feet on the sliders 
- Press down into the ground with your shoulder while sliding your feet towards your hands
- Pike up as much as you can squeezing your abs at the top
- Slide back to the high plank with control and repeat 

Modifications: use whatever you may have to slide on. Could be hand towels, furniture slilder, or socks. You can also do these on a stability ball or TRX

Slider Pike Ups

- Use a light to medium resistance band
- Hold the band in one hand and extend the arm to the front as you bring the opposite fist to your face 
- Rotate the torso and hips as you hook with the extended arm (about 180 degrees) 
- Allow the knee to drive in 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

- 10 reps each side

Band Power Hooks

12 Minute AMRAP

The Functional Core | Wk5 | Mon

The Functional Core | Wk5 | Wed

Anya

Mike

Xavi

The Functional Core | Wk5 | Fri

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 | Mon

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