Name: Playbook - JTM FIT - The Functional Core | Wk5 | Sat
Uploaded: 2024-03-27T11:08:07.180Z
Duration: 20 min
Description: The Functional Core | Wk5 | Sat

Mike

Workout Duration: 15-20 minutes

Equipment Needed: Workout mat, 1 light-medium band,1 light-medium and 2 heavy dumbbells or kettlebells

WARM UP: Perform the 3 exercises below for 45 seconds resting 15 seconds inbetween exercises. Do 1 set.

1. Bicycle Crunches
2. Band S. Arm Rotations (switch sides halfway)
3. Plank Reaches

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 Front Rack/OH Carry x 30 Seconds (each side)
2. Band Bird Dogs x 10 (each side)
3. KB Russian Twist to V-up x 10
4. Side Plank DB Snatch x 10 (each side)
5. ISO Lunge Band Rotation x 10 (each side)

WARM UP: Perform the 3 exercises below for 45 seconds resting 15 seconds inbetween exercises. Do 1 set.

1. Bicycle Crunches
2. Band S. Arm Rotations (switch sides halfway)
3. Plank Reaches

-Start in a hollow body position with lower back pinned to the floor and hands behind your head. Don't crank on your neck. Keep eyes on the ceiling
- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Keep your lower back pinned to the ground the entire time!

Modifications: Keep lower back pinned to the ground but have your feet on the ground the duration of the exercise instead of being in the full hollow position

Bicycle crunches

- Use a light to medium resistance band 
- Lengthen the arm as you hold the band to your side with feet wide 
- Rotate away from the anchor point (about 180 degrees), as you keep the arm extended 
- Keep shoulders in line with your hips as you rotate 
- Make sure to keep perfect control on every rep

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

Band S. Arm Rotations

- Elbows under shoulders and hands out front
- Actively squeeze abs and glutes the entire time
- Lift one arm and reach forward, touching the floor
- Return to starting position and repeat with the opposite arm
- Minimize the shifting of your hips as much as possible
- Repeating back and forth

Modifications: use an elevated surface like a low plyo box or bench

Plank Reaches

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 Front Rack/OH Carry x 30 Seconds (each side)
2. Band Bird Dogs x 10 (each side)
3. KB Russian Twist to V-up x 10
4. Side Plank DB Snatch x 10 (each side)
5. ISO Lunge Band Rotation x 10 (each side)

- Hold one KB overhead and one KB in the front rack position tight to the body
- Walk front to back with control keeping your core engaged and good posture throughout 
- Make sure to keep arm that’s overhead totally locked out 

Modifications: use lighter weight

KB S. Arm Front Rack / OH Carry (R^)

KB S. Arm Front Rack / OH Carry (L^)

- From high plank, hold the band in one hand and lift the opposite foot off the ground 
- Actively pull the navel to spine to keep the hips stable
- Pull the band into the midline of your body as you pull the knee of the extended leg to your elbow 
- Firmly press your stabilizing palm and foot into the ground to assist with balance

- 10 reps each side

Band Bird Dogs

- From a seated position, a single kettlebell at your side
- Lean back slightly to engage your core
- Lift the kettlebell across your body and back keeping tension through the core
- Then lay flat and perform a v up reaching for the toes as best you can 
- Lower back down with control 
-That whole sequence is 1 rep

Modifications: use lighter weight. Instead of v ups, single leg v ups or tuck ups

KB Russian Twist to V-up

- Start in the side plank, place your bottom hand directly under your shoulder 
- Stack the hips and the feet 
- Grab the dumbbell with your top hand
- Somewhat explosively, pull the dumbbell towards the ceiling 
- Keep the dumbbell right to your body 
- Lower back down with control and repeat 

Modifications: use lighter weight and or do this from the forearm plank for more stability

- 10 reps each side

Side Plank DB Snatch

- Use a light to medium resistance band 
- Holding the band, find a lunge position (make sure to lunge forward with the leg furthest away from the anchor point 
- Keep the arms straight as you rotate the torso away from the anchor point 
- Keep your hips stable as you hold the lunge isometrically 
- Keep good posture and maintaining a strong lunge position throughout 

Modifications: shorten the depth of the lunge hold

- 10 reps each side

ISO Lunge Band Rotations

Functional Strength

The Functional Core | Wk5 | Sat

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

Anya

Xavi

The Functional Core | Wk5 | Fri

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 | Sat

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