Name: Playbook - Tire Trained - Body By TT: CORE
Uploaded: 2024-04-03T03:25:50.229Z
Duration: 45 min
Description: Body By TT: CORE

- Lay down on a bench and hold a barbell above the chest 
- Raise your head and shoulders up off the bench
- Raise your legs so they are straight up in the air
- Inhale and hold your breath to brace the core as you lower the legs so they are straight out in front of you in a lying down position
- Keep bracing and bring the legs back up as you exhale

Loaded Leg Raises

- 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

Ball Slam

Body By TT: CORE Set #1

- Use a small bench (approximately 8” high) and stand with one leg on each side of the middle of the bench
- Hinge over, place hands at the top of the bench, and sprawl the feet back
- Jump the feet back in, stand up, and jump both feet in onto the bench
- Jump down and repeat

Bench Burpee

- Begin in a plank position with one dumbbell to one side
- Pick the dumbbell up and transfer it to the other side
- Repeat on the other side
- Each side = 1 rep

Plank Dumbbell Transfer

Body By TT: CORE (Set #2)

- Keep your arm fully extended 
- Lower toward one side touching your toe 
- Keep your core engaged
- Switch sides each time you encounter the move

Dumbbell Windmill

Body By TT: CORE (Set #3)

- 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

- 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

Body By TT: CORE (Set #4)

- Set a challenging distance for your farmer carry
- Hold heavy dumbbells by your sides
- Roll your shoulders back keeping your chest up 
- Walk forward for your set distance
- Turn around and walk back

Heavy Dumbbell Farmer Carry

- Starting an arms distance away from the wall
- Feet hip with apart and holding a ball at chest height
- Drop your butt back into a deep squat, keeping your chest up
- Drive through heels exploding out of the squat while tossing the ball to a target on the wall
- Catch the rebounded ball lowering back into a squat
- Repeat the movement

Wall Balls

Body By TT: CORE (Set #5)

Body By TT: CORE

Dena

Been missing out on the Tuesday core sessions, I think this’ll make up for it 🔥😅

Shayla

Killer workout 👏🏻 definitely feel the burn 🔥

Anna

Core 500

Core + Conditioning AMRAP

Jessie

Core Crusher EMOM

Jessi

Core + Conditioning

Core + Conditioning Reverse Pyramid Duo

I love a quick EMOM and definitely crushed the core in 10 solid minutes!🔥💪🏻

Katie

10 Minute Abs

Jessica

Fu$& AMANDA!!! Soooo many burpees!! Chyeanna actually broke a sweat!!!!🥵🥵

16 Minute Abs

20 Minute Abs

Was approached by a CPT and another gym member to compliment my workout 🔥🔥🔥

Body by TT: CORE Series

I’ll be feeling this tomorrow 🔥 🤩

definitely crushed the core and it’s feeling on fire!🔥🔥🔥

Body By TT: CORE

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