Name: Playbook - JTM FIT - The Functional Core | Wk5 | Wed
Uploaded: 2024-03-27T11:08:06.985Z
Duration: 20 min
Description: The Functional Core | Wk5 | Wed

Workout Duration: 15-20 minutes

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

WARM UP: Perform the 3 exercises below for 50 seconds resting 10 seconds in between exercises. Do 1 set.

1. Walkouts
2. Hollow Body Hold
3. Band Rotations (switch sides halfway)

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. DB Suitcase/OH Carry x 30 Seconds (each side)
2. Foam Roller Plank Reaches x 10 (each side)
3. KB S. Arm Front Rack Hollow Rocks x 10 (each side)
4. Band S. Plank Knee to Elbow x 12 (each side)
5. Band Paloff Press to Power Rotation x 8 (each side)

WARM UP: Perform the 3 exercises below for 50 seconds resting 10 seconds in between exercises. Do 1 set.

1. Walkouts
2. Hollow Body Hold
3. Band Rotations (switch sides halfway)

- Start standing
- Bend your knees and hinge forward placing your hands on the floor
- Walk your hands forward until you are in a high plank position. Hold for 1 second
- Walk back up to the starting position

Walkouts

- 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 
- Keep tension through the body throughout the hold
- Keep that lower back pinned to the ground!

Modifications: hold arms to your sides and or bend your knees. The more you bend your knees the easier it will be

Hollow Body Hold

- 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

Band Rotations

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. DB Suitcase/OH Carry x 30 Seconds (each side)
2. Foam Roller Plank Reaches x 10 (each side)
3. KB S. Arm Front Rack Hollow Rocks x 10 (each side)
4. Band S. Plank Knee to Elbow x 12 (each side)
5. Band Paloff Press to Power Rotation x 8 (each side)

- Reach one DB overhead as you keep the other down by your side in the suitcase position 
- Keeping the shoulders pressed down and core engaged, walk forwards and backwards with control 
- Maintain good posture throughout!

Modifications: use lighter weight

DB Suitcase / OH Carry (R^)

DB Suitcase / OH Carry (L^)

- Get into a forearm plank on your foam roller 
- Keep your feet wide to stabilize the hips 
- Make sure your abs and glutes are engaged 
- Keeping the hips square, reach one arm all the way out with control
- Return to start and repeat on the other side 
- Press your forearms down into the roller to help stabilize

Modifications: don’t reach out as far or just do regular plank reaches on the floor

- 10 reps each side

Foam Roller Plank Reaches

- Start in a hollow body hold position, feet together, toes pointed, quads flexed, lower back pinned to the ground
- Hold one KB in the front rack position
- Rock your body back and forth keeping your core engaged the entire time 

Modifications: use lighter weight. You can also bend your knees to modify

- 10 reps each side

KB S. Arm Front Rack Hollow Rocks

- Use a light to medium resistance band 
- Come into a side forearm plank and hold the band with your top hand (arm fully extended) 
- Lift the top foot about 6" as you find your balance in a star side plank position (top foot should be in line with your top hip) 
- Simultaneously pull your top elbow and knee towards each other as you squeeze into your oblique and lat 
- Keep hips square and stabilizing shoulder pressed down throughout

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

- 12 reps each side

Band Side Plank Knee to Elbow

- Use a light to medium resistance band
- Hold the band in towards your chest with your feet wide 
- Press the arms straight out in front of you as you keep the shoulders down 
- Keep the arms straight as you rotate with power and speed 
- Pull arms back into your chest to complete 
- Keep shoulders pressed down, spine long, and core engaged throughout

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

- 8 reps each side

Band Paloff Press to Power Rotation

Functional Strength

The Functional Core | Wk5 | Wed

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

Rudenko

Roxane

The Functional Core | Wk5 | Mon

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 | Wed

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