Name: Playbook - Tire Trained - Core + Conditioning AMRAP
Uploaded: 2024-04-03T03:25:49.982Z
Duration: 20 min
Description: Core + Conditioning AMRAP

Complete each set AMRAP for 3 minutes.

AMRAP = As Many Rounds As Possible

Rest for 60 seconds between each set.

- With head positioned at a decline 
- Hold weight at your chest and curl your body up
- Come down with a controlled movement

Weighted Decline Sit-Up

- Hang from a bar and focus on activating your core
- Tuck your knees up in a controlled manner
- Lower with control and repeat

Hanging Knee Tucks

- Stand with one foot flat on a bench about 14”-18” high
- Lean the body forward slightly 
- Project the body straight up and switch feet on the bench

Plyo Stepbacks

C&C Set #1

V-Up:
- Lay with your legs straight out in front of you
- As you raise your legs, reach your fingers toward the toes and raise your upper body off the floor
- Slowly lower yourself back and try not to use momentum

Cocoon:
- Tuck the knees and wrap your arms around your legs

Alternate between the two moves. Each part of the move = 1 rep.

V-Up + Cocoon

- From a low plank position
- Bring one knee out and forward up to your elbow
- Return to starting position and repeat on the opposite side
- Left + right = 1 rep

Low Plank Knee to Elbow

- Start on one side of a mat
- Leap laterally across the mat and let your opposite leg cross behind you
- Upon landing, immediately push off in the opposite direction
- Repeating back and forth for time or reps
- Left + right = 1 rep

Skaters

C&C Set #2

- Rest on your forearm with shoulder stacked over the elbow underneath your shoulder
- Extend the feet out in a side plank position
- You can rest your top leg behind you or stack the legs on top of one another 
- Dip your hips down then back up engaging your core
- Complete desired reps then repeat on the opposite side

Side Plank Hip Dips

- Get into a plank position with feet elevated on a bench 
- Stack shoulders over the wrists 
- Keep the butt down and belly up
- Tap one foot out to the side keeping the hips as stable as possible 
- Tap out on the other side
- Left + right = 1 rep

Reverse Plank Tap Out

- 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

C&C 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

- Sit on the floor with hands behind you and a weight plate on your shins
- Extend the legs out and start with the upper body lower to the ground
- Tuck the knees and bring the upper body forward
- Repeat for reps or time

Weighted Knee Tucks

- Hold a weight plate close to the body in front of the chest
- Start with the feet together
- Push the plate overhead and jack the feet out
- Repeat for reps or time

Plate Jacks

C&C Set #4

Core + Conditioning AMRAP

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

Jessie

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Jessi

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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

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Body By TT: CORE

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!🔥🔥🔥

Core + Conditioning AMRAP

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