Name: Playbook - Tire Trained - BODY by TT: Core Series (4/13)
Uploaded: 2024-05-10T22:09:27.118Z
Duration: 45 min
Description: BODY by TT: Core Series (4/13)

**If the Olympic bar is too heavy use a PVC pipe or a weight plate.**

- Start with barbell overhead and arms extended
- Press hips back and lower to parallel keeping the weight behind your head
- Press through heels to stand up and return to start

Barbell Overhead Squats

SUBSTITUTION: Burpees

- Stand with feet outside of shoulder width apart
- Stand close to the tire and squat down
- Place hands underneath the tire
- Brace your core by taking a deep breath in and pushing out laterally to hold the breath before lifting the tire
- Lift the tire and make sure the tire comes up before your hips to prevent low back injury

Tire Flip

Core Station #1

- Begin in a low plank (from forearms)
- Place feet on sliders
- Make sure you are on a surface that works well with sliders
- Push the body backward in a plank position, keeping the belly up and the butt down
- Breath in and brace the core when pushing backward
- Brace as you push the body forward and release the breath after the rep is over
- Repeat

Body Saw

- Place one foot on a bench about 14” high
- Lean the body forward engaging in an athletic stance
- Project the body upward so the feet leave the ground and switch feet on the bench
- Complete for time or reps

Plyo Stepbacks

Core Station #2

Complete left side on Round #1 and right side on Round #2.

Weighted March

- Run at a good pace for you 
- Increase speed and intensity as you progress
- 1/8 mile = 0.125 mile = 200 meters

Running

Core Station #3

- Lay down on your back on a mat
- Hold a weight in one hand and hold both arms and legs up
- Drop the opposite arm and leg slowly 
- Keep the arm with the weight up the whole time to load the body.
- Complete left side on Round #1 and right side on Round #2.

Weighted Deadbug

- Hold a medicine or slam ball with both hands above your head
- Slam the ball on to the ground directly in front of you as hard as you can
- Catch the ball with both hands on the bounce and repeat the movement
- It is best to use a soft ball for this exercise
- If your gym does not have a ball, choose another cardio option to complete for the designated time

BODY by TT: Core Series (4/13)

More workouts from Tire Trained