Core4_abs_month_2_workouts

WEEK 5 CORE PRIMERS

DAY 29 - THE ENDURANCE PRIMER All Levels (1-4) ZONE 1 - LOWER RECTUS / TA

1A. **Banded Pliers x 60 sec All Levels (Low Intensity / High Duration - Endurance)

ZONE 2 - MID / UPPER RECTUS

1B. *Plate Drags x 30 sec All Levels (High Intensity / Low Duration - Power Endurance)

ZONE 3 - OBLIQUES / SERRATUS

1C. *DB Spellcasters x 30 sec All Levels (High Intensity / Low Duration - Power Endurance)

ZONE 4 - LOW BACK / LUMBAR

1D. **Banded Prone Pliers x 60 sec All Levels (Low Intensity / High Duration - Endurance) Perform for the Following Number of Rounds: 2-3 REST: Transitional between exercises. No more than 1 minute between rounds (if ready before 1 min, jump back into the next round)

sh is ar stu ed d vi y re aC s o ou urc rs e eH w er as o. co m

*Loading Note: Use a dumbbell/plate weight that challenges you for the specified time consistent with your ability level. **Loading Note: Adjust tension on bands as needed to increase or decrease difficulty consistent with your ability level and cumulative fatigue.

DAY 30 - THE STRENGTH PRIMER

All Levels (1-4)

ZONE 1 - LOWER RECTUS / TA

1A. **Reverse Banded Crunch x 60 sec All Levels (Concentric Strength)

ZONE 2 - MID / UPPER RECTUS

1B. *DB Rollups x 60 sec All Levels (Eccentric Strength)

ZONE 3 - OBLIQUES / SERRATUS

1C. **Banded Cauldrons x 60 sec each side All Levels (Eccentric Strength)

ZONE 4 - LOW BACK / LUMBAR

1D. *DB Prone Lifts x 60 sec All Levels (Concentric Strength) Perform for the Following Number of Rounds: 2

REST: Transitional between exercises. No more than 2 minutes between rounds (if ready before 2 min, jump back into the next round)

*Loading Note: Use a dumbbell/plate weight that challenges you for your specified level’s time parameter. **Loading Note: Adjust tension on bands as needed to increase or decrease difficulty consistent with your ability level and cumulative fatigue.

DAY 31 - THE STATIC STABILITY PRIMER

All Levels (1-4)

1A. **Anti-Lateral Anchor x *60 sec each side All Levels (Note: Place band around bent knees if too difficult) (Anti-Lateral Stability)

ZONE 2 - MID / UPPER RECTUS

1B. **Core Death Hold x *60 sec All Levels (Anti-Extension Stability)

ZONE 3 - OBLIQUES / SERRATUS

1C. **Oak Tree Hold x *60 sec each side All Levels (Anti-Rotation Stability)

ZONE 4 - LOW BACK / LUMBAR

1D. **Kneeling Jackhammer Hold x *60 sec All Levels (Anti-Flexion Stability)

Th

ZONE 1 - LOWER RECTUS / TA

Perform for the Following Number of Rounds: 2

REST: Transitional between exercises. 1-2 minutes between rounds **Loading Note: Adjust tension on bands as needed to increase or decrease difficulty consistent with your ability level and cumulative fatigue.

Pueblo, Co https://www.coursehero.com/file/61801794/CORE4-ABS-Month-2-Workoutspdf/ jacobwtwilson @ gmail.com Jacob Wilson

10

10

WEEK 5 CORE PRIMERS DAY 32 - THE POWER PRIMER All Levels (1-4) ZONE 1 - LOWER RECTUS / TA

1A. **Banded Knee Thrusts x 6 reps each leg All Levels (Controlled Power)

ZONE 2 - MID / UPPER RECTUS

1B. *Med Ball Throw-Ups x 6 reps All Levels (Ballistic Power)

ZONE 3 - OBLIQUES / SERRATUS

1C. *Woodchopper Power Slams x 6 reps each side All Levels (Ballistic Power)

ZONE 4 - LOW BACK / LUMBAR

1D. **Kneeling Banded Hip Thrusts x 6 reps All Levels (Controlled Power) Perform for the Following Number of Rounds: 3-4 REST: Will vary between exercises. 2 minutes between rounds NOTE: Perform each rep of every exercise with intent on speed and quality of movement.

sh is ar stu ed d vi y re aC s o ou urc rs e eH w er as o. co m

*Loading Note: Choose a Med Ball weight to match power output consistent with your ability level. **Loading Note: Adjust tension on bands as needed to match power output consistent with your ability level.

DAY 33 - THE DYNAMIC STABILITY PRIMER

All Levels (1-4)

ZONE 1 - LOWER RECTUS / TA

1A. **Anti-Lateral Anchor Raises x 60 sec each side (Note: Place band around bent knees if too difficult) (Anti-Lateral Stability)

ZONE 2 - MID / UPPER RECTUS

1B. **Core Death March x 60 sec All Levels (Extension Stability)

ZONE 3 - OBLIQUES / SERRATUS

1C. **Oak Tree Jump Ups x 60 sec each side All Levels (Rotation Stability)

ZONE 4 - LOW BACK / LUMBAR

1D. **Kneeling Jackhammer Press x 60 sec All Levels (Flexion Stability) Perform for the Following Number of Rounds: 2

REST: Transitional between exercises. 1-2 minutes between rounds

**Loading Note: Adjust tension on bands as needed to increase or decrease difficulty consistent with your ability level and cumulative fatigue.

DAY 34 - OFF

Th

DAY 35 - OFF

Pueblo, Co https://www.coursehero.com/file/61801794/CORE4-ABS-Month-2-Workoutspdf/ jacobwtwilson @ gmail.com Jacob Wilson

11

11

WEEK 6 COMBAT CORE DAY 36 - GUARD UP I *LEVEL 4 (L4) / *LEVEL 3 (L3) / *LEVEL 2 (L2) / *LEVEL 1 (L1) CORE CIRCUIT ZONE 1 - LOWER RECTUS / TA

1A. Banded Wipers [around ankles] x *60 sec (L4) / *45 sec (L3) OR Banded Wipers [around knees] x *45 sec (L2) / *30 sec (L1)

ZONE 2 - MID / UPPER RECTUS

1B. Power Ups x 45 sec

ZONE 3 - OBLIQUES / SERRATUS

1C. Sit-Up Elbow Thrusts x *60 sec (L4) / *50 sec (L3) / *40 sec (L2) / *30 sec (L1) Perform for the Following Number of Rounds: 3-4 REST: Transitional between exercises. No more than 1 minute between rounds (if ready before 1 min, jump back into the next round) *60 SECOND STABILITY

ZONE 4 - LOW BACK / LUMBAR

2. *Reverse Hyper Hold / Superman Hold x 60 sec (All Levels)

sh is ar stu ed d vi y re aC s o ou urc rs e eH w er as o. co m

*Performed once after all circuits are completed to finish workout.

DAY 37 - GROUND & POUND I

*LEVEL 4 (L4) / *LEVEL 3 (L3) / *LEVEL 2 (L2) / *LEVEL 1 (L1)

CORE CIRCUIT

ZONE 1 - LOWER RECTUS / TA

1A. Twisting Heel Touches (From Elbows) x *90 sec (L4) / *75 sec (L3) OR Twisting Heel Touches (From Hands) x *60 sec (L2) / *45 sec (L1)

ZONE 2 - MID / UPPER RECTUS

1B. Banded Plank Punchouts *30 sec each side (L4) / *30 sec each side (L3) / *20 sec each side (L2) / *20 sec each side (L1)

ZONE 3 - OBLIQUES / SERRATUS

1C. **Kneeling Woodchopper Power Slams x 45 sec (All Levels) Perform for the Following Number of Rounds: 3-4

REST: Transitional between exercises. No more than 1 minute between rounds (if ready before 1 min, jump back into the next round) **Use a weight that challenges you consistent with your ability level. ***60 SECOND STABILITY

ZONE 4 - LOW BACK / LUMBAR

2. ***Reverse Hyper Hold / Superman Hold x 60 sec (All Levels)

***Performed once after all circuits are completed to finish workout

DAY 38 - STAND UP I

Th

*LEVEL 4 (L4) / *LEVEL 3 (L3) / *LEVEL 2 (L2) / *LEVEL 1 (L1)

CORE CIRCUIT

ZONE 1 - LOWER RECTUS / TA

1A. **Standing Med Ball Knee Thrusts x 45 sec (all levels)

ZONE 2 - MID / UPPER RECTUS

1B. Banded Overhead Lunge Outs x *90 sec (L4) / *75 sec (L3) / *60 sec (L2) / *45 sec (L1)

ZONE 3 - OBLIQUES / SERRATUS

1C. Banded Elbow Thrusts x *30 sec each side (L4) / *30 sec each side (L3) / *20 sec each side (L2) / *20 sec each side (L1) Perform for the Following Number of Rounds: 3-4 REST: Transitional between exercises. No more than 1 minute between rounds (if ready before 1 min, jump back into the next round) **Use a weight that challenges you consistent with your ability level. ***60 SECOND STABILITY

ZONE 4 - LOW BACK / LUMBAR

2. ***Reverse Hyper Hold / Superman Hold x 60 sec (all levels) ***Performed once after all circuits are completed to finish workout

Pueblo, Co https://www.coursehero.com/file/61801794/CORE4-ABS-Month-2-Workoutspdf/ jacobwtwilson @ gmail.com Jacob Wilson

12

12

WEEK 6 COMBAT CORE DAY 39 - WILD CORE III - JUMP!

*LEVEL 4 (L4) / *LEVEL 3 (L3) / *LEVEL 2 (L2) / *LEVEL 1 (L1)

JUMP ROPE CIRCUIT ZONE 1 - LOWER RECTUS / TA

1A. Knee Tuck Hurdles x *60 sec (L4) / *45 sec (L3) OR Alt. Rope Taps x *45 sec (L2) / *30 sec (L1) 1B. Jump Rope High Knees (L4 & L3) x 30 sec OR Jump Rope Two Foot Hops (L2 & L1) x 30 sec

ZONE 2 - MID / UPPER RECTUS

1C. Tight Rope Sit-Ups x *60 sec (L4) / *50 sec (L3) / *40 sec (L2) / *30 sec (L1) 1D. Jump Rope High Knees (L4 & L3) x 30 sec OR Jump Rope Two Foot Hops (L2 & L1) x 30 sec

ZONE 3 - OBLIQUES / SERRATUS

1E. Kayak Crunch x *60 sec (L4) / *45 sec (L3) OR Heels Down Kayak Crunch x *45 sec (L2) / *30 sec (L1) Perform for the Following Number of Rounds: 3-4 REST: Transitional betw exercises. No more than 1 min betw rounds (if ready before 1 min, jump back into the next round) **Use a weight that challenges you consistent with your ability level. ****60 SECOND STABILITY 2. ***Superman Rope Figure 8's / Superman Rope Pressouts x 60 sec (all levels)

sh is ar stu ed d vi y re aC s o ou urc rs e eH w er as o. co m

ZONE 4 - LOW BACK / LUMBAR

****Performed once after all circuits are completed to finish workout

DAY 40 - PHASE 2 - THE MAGIC “8” BALL

*LEVEL 4 (L4) / *LEVEL 3 (L3) / *LEVEL 2 (L2) / *LEVEL 1 (L1)

MAGIC “8” BALL CIRCUIT

ZONE 4 - LOW BACK / LUMBAR

Physioball Prone Slides x *60 sec (L4) / *45 sec (L3) OR Physioball Prone Slides (Hand Spotted) x *45 sec (L2) / *30 sec (L1)

ZONE 4 - LOW BACK / LUMBAR

Physioball Thread the Needles x *60 sec (L4) / *45 sec (L3) OR Physioball Thread the Needles (From Knees) x *45 sec (L2) / *30 sec (L1)

ZONE 4 - LOW BACK / LUMBAR

Physioball Swimmers x *60 sec (L4) / *45 sec (L3) OR Physioball Swimmers (From Knees) x *45 sec (L2) / *30 sec (L1)

ZONE 4 - LOW BACK / LUMBAR

Physioball Bird Dogs x *60 sec (L4) / *45 sec (L3) OR Physioball Folding Bird Dogs (Hand Spotted) x *45 sec (L2) / *30 sec (L1)

ZONE 4 - LOW BACK / LUMBAR

Physioball Stirs x *60 sec (L4) / *45 sec (L3) OR Physioball Stirs (From Knees) x *45 sec (L2) / *30 sec (L1)

ZONE 4 - LOW BACK / LUMBAR

Physioball Marching Planks (From Toes) x *60 sec (L4) / *45 sec (L3) OR Physioball Marching Planks (From Knees) x *45 sec (L2) / *30 sec (L1)

ZONE 4 - LOW BACK / LUMBAR

Banded Overhead Physioball Extensions x *60 sec (L4) / *50 sec (L3) / *40 sec (L2) / *30 sec (L1)

ZONE 4 - LOW BACK / LUMBAR

**Physioball Bridge Pendulums x *60 sec (L4) / *45 sec (L3) OR **Physioball Bridge Pendulums (Ball Under Knees) x *45 sec (L2) / *30 sec (L1) **No Spinal Rotation!

Perform for the Following Number of Rounds: 2 Rounds for All Levels.

Th

DAY 41 - REACTIV-8

ZONE 1 - ADDUCTOR ZONE 1 - ADDUCTOR

1. Hands Back Knee Tucks x 8 reps* 2. ISO Reverse Crunches x 8 reps*

ZONE 2 - FOLDING RIB CAGE

3. Rollups x 8 reps*

ZONE 2 - FOLDING RIB CAGE

4. Upper Circle Crunches x 8 reps* (8 Clockwise / 8 Counter-Clockwise)

ZONE 3 - TA/PF

5. Side Crunches x 8 reps* (8 right / 8 left)

ZONE 3 - TA/PF

6. Recliner Elbow to Knee Tucks x 8 reps* (8 right / 8 left)

ZONE 4 - GLUTES

7. Supermans x 8 reps*

ZONE 4 - GLUTES

8. Bird Dogs x 8 reps* (8 right leg / 8 left leg) *Each repetition should be done with the intent of feeling a high quality contraction, however slow you may need to go.

DAY 42 - OFF Pueblo, Co https://www.coursehero.com/file/61801794/CORE4-ABS-Month-2-Workoutspdf/ jacobwtwilson @ gmail.com Jacob Wilson

13

13

WEEK 7 COMBAT CORE DAY 43 - GUARD UP II *LEVEL 4 (L4) / *LEVEL 3 (L3) / *LEVEL 2 (L2) / *LEVEL 1 (L1) CORE CIRCUIT ZONE 1 - LOWER RECTUS / TA

1A. Chainsaws x *90 sec (L4) / *75 sec (L3) OR Scissors x *60 sec (L2) / *45 sec (L1)

ZONE 2 - MID / UPPER RECTUS

1B. **Weighted Hollow Rocks x *60 sec (L4) / *45 sec (L3) OR Hollow Rocks x *45 sec (L2) / *30 sec (L1)

ZONE 3 - OBLIQUES / SERRATUS

1C. **Physioball Plate Twists x 45 sec (all levels) Perform for the Following Number of Rounds: 3-4 REST: Transitional between exercises. No more than 1 minute between rounds (if ready before 1 min, jump back into the next round) **Use a weight that challenges you consistent with your ability level. ***60 SECOND STABILITY 2. ***Reverse ISO Scissors / Superman ISO Scissors x 60 sec (all levels)

sh is ar stu ed d vi y re aC s o ou urc rs e eH w er as o. co m

ZONE 4 - LOW BACK / LUMBAR

***Performed once after all circuits are completed to finish workout

DAY 44 - GROUND & POUND II

*LEVEL 4 (L4) / *LEVEL 3 (L3) / *LEVEL 2 (L2) / *LEVEL 1 (L1)

CORE CIRCUIT

ZONE 1 - LOWER RECTUS / TA

1A. 2-Way Shoot Knee Drives x 45 sec (All Levels)

ZONE 2 - MID / UPPER RECTUS

1B. Pendulum Planks x *90 sec (L4) / *75 sec (L3) OR Step Out Planks x *60 sec (L2) / *45 sec (L1)

ZONE 3 - OBLIQUES / SERRATUS

1C. Alt. Thread the Needles x *60 sec (L4) / *50 sec (L3) / *40 sec (L2) / *30 sec (L1) Perform for the Following Number of Rounds: 3-4

REST: Transitional between exercises. No more than 1 minute between rounds (if ready before 1 min, jump back into the next round) ***60 SECOND STABILITY

ZONE 4 - LOW BACK / LUMBAR

2. ***Reverse ISO Scissors / Superman ISO Scissors x 60 sec (All Levels) ***Performed once after all circuits are completed to finish workout

DAY 45 - STAND UP II

Th

*LEVEL 4 (L4) / *LEVEL 3 (L3) / *LEVEL 2 (L2) / *LEVEL 1 (L1)

CORE CIRCUIT

ZONE 1 - LOWER RECTUS / TA

1A. Hanging Flying Knee Holds x *60 sec (L4) / *45 sec (L3) OR Captain's Chair Flying Knee Holds x *45 sec (L2) / *30 sec (L1)

ZONE 2 - MID / UPPER RECTUS

1B.** Med Ball Power Jump Slams x 45 sec (all levels)

ZONE 3 - OBLIQUES / SERRATUS

1C. Head Drags x *30 sec each side (L4) / *30 sec each side (L3) / *20 sec each side (L2) / *20 sec each side (L1) Perform for the Following Number of Rounds: 3-4 REST: Transitional between exercises. No more than 1 minute between rounds (if ready before 1 min, jump back into the next round) **Use a weight that challenges you consistent with your ability level. ***60 SECOND STABILITY

ZONE 4 - LOW BACK / LUMBAR

2. ***Reverse ISO Scissors / Superman ISO Scissors x 60 sec (all levels) ***Performed once after all circuits are completed to finish workout

Pueblo, Co https://www.coursehero.com/file/61801794/CORE4-ABS-Month-2-Workoutspdf/ jacobwtwilson @ gmail.com Jacob Wilson

14

14

WEEK 7 COMBAT CORE DAY 46 - WILD CORE IV - SLAM!

*LEVEL 4 (L4) / *LEVEL 3 (L3) / *LEVEL 2 (L2) / *LEVEL 1 (L1)

MED BALL CIRCUIT ZONE 1 - LOWER RECTUS / TA

1A. **Med Ball 3-Way Heel Touch Raises x *60 sec (L4) / *45 sec (L3) OR Med Ball Heel Touch Raises x *45 sec (L2) / *30 sec (L1) 1B. **Burpee Med Ball Slams x 30 sec (all levels)

ZONE 2 - MID / UPPER RECTUS

1C. **Med Ball Sit-Up Swaps x *60 sec (L4) / *50 sec (L3) / *40 sec (L2) / *30 sec (L1) 1D. **Burpee Med Ball Slams x 30 sec (all levels)

ZONE 3 - OBLIQUES / SERRATUS

1E. **Med Ball Russian Twists x *60 sec (L4) / *50 sec (L3) / *40 sec (L2) / *30 sec (L1) Perform for the Following Number of Rounds: 3-4 REST: Transitional between exercises. No more than 1 min betw rounds (if ready before 1 min, jump back into next round) **Use a weight that challenges you consistent with your ability level. ***60 SECOND STABILITY 2. ***Med Ball (on head) Good Mornings / Med Ball Good Mornings x 60 sec (all levels)

sh is ar stu ed d vi y re aC s o ou urc rs e eH w er as o. co m

ZONE 4 - LOW BACK / LUMBAR

***Performed once after all circuits are completed to finish workout

DAY 47 - PHASE 2 - THE MAGIC “8” BALL

*LEVEL 4 (L4) / *LEVEL 3 (L3) / *LEVEL 2 (L2) / *LEVEL 1 (L1)

MAGIC “8” BALL CIRCUIT

ZONE 4 - LOW BACK / LUMBAR

Physioball Prone Slides x *60 sec (L4) / *45 sec (L3) OR Physioball Prone Slides (Hand Spotted) x *45 sec (L2) / *30 sec (L1)

ZONE 4 - LOW BACK / LUMBAR

Physioball Thread the Needles x *60 sec (L4) / *45 sec (L3) OR Physioball Thread the Needles (From Knees) x *45 sec (L2) / *30 sec (L1)

ZONE 4 - LOW BACK / LUMBAR

Physioball Swimmers x *60 sec (L4) / *45 sec (L3) OR Physioball Swimmers (From Knees) x *45 sec (L2) / *30 sec (L1)

ZONE 4 - LOW BACK / LUMBAR

Physioball Bird Dogs x *60 sec (L4) / *45 sec (L3) OR Physioball Folding Bird Dogs (Hand Spotted) x *45 sec (L2) / *30 sec (L1)

ZONE 4 - LOW BACK / LUMBAR

Physioball Stirs x *60 sec (L4) / *45 sec (L3) OR Physioball Stirs (From Knees) x *45 sec (L2) / *30 sec (L1)

ZONE 4 - LOW BACK / LUMBAR

Physioball Marching Planks (From Toes) x *60 sec (L4) / *45 sec (L3) OR Physioball Marching Planks (From Knees) x *45 sec (L2) / *30 sec (L1)

ZONE 4 - LOW BACK / LUMBAR

Banded Overhead Physioball Extensions x *60 sec (L4) / *50 sec (L3) / *40 sec (L2) / *30 sec (L1)

ZONE 4 - LOW BACK / LUMBAR

**Physioball Bridge Pendulums x *60 sec (L4) / *45 sec (L3) OR **Physioball Bridge Pendulums (Ball Under Knees) x *45 sec (L2) / *30 sec (L1) **No Spinal Rotation!

Perform for the Following Number of Rounds: 2 Rounds for All Levels.

Th

DAY 48 - REACTIV-8

ZONE 1 - ADDUCTOR ZONE 1 - ADDUCTOR

1. Hands Back Knee Tucks x 8 reps* 2. ISO Reverse Crunches x 8 reps*

ZONE 2 - FOLDING RIB CAGE

3. Rollups x 8 reps*

ZONE 2 - FOLDING RIB CAGE

4. Upper Circle Crunches x 8 reps* (8 Clockwise / 8 Counter-Clockwise)

ZONE 3 - TA/PF

5. Side Crunches x 8 reps* (8 right / 8 left)

ZONE 3 - TA/PF

6. Recliner Elbow to Knee Tucks x 8 reps* (8 right / 8 left)

ZONE 4 - GLUTES

7. Supermans x 8 reps*

ZONE 4 - GLUTES

8. Bird Dogs x 8 reps* (8 right leg / 8 left leg) *Each repetition should be done with the intent of feeling a high quality contraction, however slow you may need to go.

DAY 49 - OFF Pueblo, Co https://www.coursehero.com/file/61801794/CORE4-ABS-Month-2-Workoutspdf/ jacobwtwilson @ gmail.com Jacob Wilson

15

15

WEEK 8 COMBAT CORE DAY 50 - GUARD UP III

*LEVEL 4 (L4) / *LEVEL 3 (L3) / *LEVEL 2 (L2) / *LEVEL 1 (L1)

CORE CIRCUIT ZONE 1 - LOWER RECTUS / TA

1A. Dragon Thrust Outs x *60 sec (L4) / *45 sec (L3) OR Dragon Thrust Ups x *45 sec (L2) / *30 sec (L1)

ZONE 2 - MID / UPPER RECTUS

1B. Triple Bicycle Crunch x *60 sec (L4) / *50 sec (L3) / *40 sec (L2) / *30 sec (L1)

ZONE 3 - OBLIQUES / SERRATUS

1C. Rolling Oblique Crunches x *60 sec (L4) / *50 sec (L3) / *40 sec (L2) / *30 sec (L1) Perform for the Following Number of Rounds: 3-4 REST: Transitional between exercises. No more than 1 minute between rounds (if ready before 1 min, jump back into the next round) ***60 SECOND STABILITY

ZONE 4 - LOW BACK / LUMBAR

2. ***DB Reverse Hypers / Angels and Devils x 60 sec (all levels)

sh is ar stu ed d vi y re aC s o ou urc rs e eH w er as o. co m

***Performed once after all circuits are completed to finish workout

DAY 51 - GROUND & POUND III

*LEVEL 4 (L4) / *LEVEL 3 (L3) / *LEVEL 2 (L2) / *LEVEL 1 (L1)

CORE CIRCUIT

ZONE 1 - LOWER RECTUS / TA

1A. Twisting Pistons x *60 sec (L4) / *45 sec (L3) OR Cross Hop Planks x *45 sec (L2) / *30 sec (L1)

ZONE 2 - MID / UPPER RECTUS

1B. Pounding Planks x *60 sec (L4) / *50 sec (L3) / *40 sec (L2) / *30 sec (L1)

ZONE 3 - OBLIQUES / SERRATUS

1C. Alt. Side Kickthroughs x *60 sec (L4) / *45 sec (L3) OR Alt. Side Stepthroughs x *45 sec (L2) / *30 sec (L1) Perform for the Following Number of Rounds: 3-4

REST: Transitional between exercises. No more than 1 minute between rounds (if ready before 1 min, jump back into the next round) ***60 SECOND STABILITY

ZONE 4 - LOW BACK / LUMBAR

2. ***DB Reverse Hypers / Angels and Devils x 60 sec (all levels)

***Performed once after all circuits are completed to finish workout

DAY 52 - STAND UP III

Th

*LEVEL 4 (L4) / *LEVEL 3 (L3) / *LEVEL 2 (L2) / *LEVEL 1 (L1)

CORE CIRCUIT

ZONE 1 - LOWER RECTUS / TA

1A. Banded Squat Thrusts x *60 sec (L4) / *50 sec (L3) / *40 sec (L2) / *30 sec (L1)

ZONE 2 - MID / UPPER RECTUS

1B. Alt. Oak Tree Jump & Punch Outs x *60 sec (L4) / *45 sec (L3) OR Alt. Oak Tree Step & Punch Outs x *45 sec (L2) / *30 sec (L1)

ZONE 3 - OBLIQUES / SERRATUS

1C. Power Punches x 30 sec each side (all levels)

Perform for the Following Number of Rounds: 3-4

REST: Transitional between exercises. No more than 1 minute between rounds (if ready before 1 min, jump back into the next round) **Use a weight that challenges you consistent with your ability level. ***60 SECOND STABILITY ZONE 4 - LOW BACK / LUMBAR

2. ***DB Reverse Hypers / Angels and Devils x 60 sec (all levels) ***Performed once after all circuits are completed to finish workout

Pueblo, Co https://www.coursehero.com/file/61801794/CORE4-ABS-Month-2-Workoutspdf/ jacobwtwilson @ gmail.com Jacob Wilson

16

16

WEEK 8 COMBAT CORE DAY 53 - WILD CORE V - HOLD!

*LEVEL 4 (L4) / *LEVEL 3 (L3) / *LEVEL 2 (L2) / *LEVEL 1 (L1)

HOLDING CIRCUIT ZONE 1 - LOWER RECTUS / TA

1A. Core Death March x *60 sec (L4) / *50 sec (L3) / *40 sec (L2) / *30 sec (L1) 1B. Zen Hang (L4 & L3) x 30 sec OR Captain's Chair Zen Hang (L2 & L1) x 30 sec

ZONE 2 - MID / UPPER RECTUS

1C. RKC Planks x *60 sec (L4) / *50 sec (L3) / *40 sec (L2) / *30 sec (L1) 1D. Zen Hang (L4 & L3) x 30 sec OR Captain's Chair Zen Hang (L2 & L1) x 30 sec

ZONE 3 - OBLIQUES / SERRATUS

1E. Banded Pivots x *60 sec (L4) / *50 sec (L3) / *40 sec (L2) / *30 sec (L1) Perform for the Following Number of Rounds: 3-4 REST: Transitional between exercises. No more than 1 minute between rounds (if ready before 1 min, jump back into the next round)

sh is ar stu ed d vi y re aC s o ou urc rs e eH w er as o. co m

***60 SECOND STABILITY

ZONE 4 - LOW BACK / LUMBAR

2. ***Kneeling Jackhammer x 60 sec (all levels)

***Performed once after all circuits are completed to finish workout

DAY 54 - PHASE 2 - THE MAGIC “8” BALL

*LEVEL 4 (L4) / *LEVEL 3 (L3) / *LEVEL 2 (L2) / *LEVEL 1 (L1)

MAGIC “8” BALL CIRCUIT

Physioball Prone Slides x *60 sec (L4) / *45 sec (L3) OR Physioball Prone Slides (Hand Spotted) x *45 sec (L2) / *30 sec (L1)

ZONE 4 - LOW BACK / LUMBAR

Physioball Thread the Needles x *60 sec (L4) / *45 sec (L3) OR Physioball Thread the Needles (From Knees) x *45 sec (L2) / *30 sec (L1)

ZONE 4 - LOW BACK / LUMBAR

Physioball Swimmers x *60 sec (L4) / *45 sec (L3) OR Physioball Swimmers (From Knees) x *45 sec (L2) / *30 sec (L1)

ZONE 4 - LOW BACK / LUMBAR

Physioball Bird Dogs x *60 sec (L4) / *45 sec (L3) OR Physioball Folding Bird Dogs (Hand Spotted) x *45 sec (L2) / *30 sec (L1)

ZONE 4 - LOW BACK / LUMBAR

Physioball Stirs x *60 sec (L4) / *45 sec (L3) OR Physioball Stirs (From Knees) x *45 sec (L2) / *30 sec (L1)

ZONE 4 - LOW BACK / LUMBAR

Physioball Marching Planks (From Toes) x *60 sec (L4) / *45 sec (L3) OR Physioball Marching Planks (From Knees) x *45 sec (L2) / *30 sec (L1)

ZONE 4 - LOW BACK / LUMBAR

Banded Overhead Physioball Extensions x *60 sec (L4) / *50 sec (L3) / *40 sec (L2) / *30 sec (L1)

ZONE 4 - LOW BACK / LUMBAR

**Physioball Bridge Pendulums x *60 sec (L4) / *45 sec (L3) OR **Physioball Bridge Pendulums (Ball Under Knees) x *45 sec (L2) / *30 sec (L1)

Th

ZONE 4 - LOW BACK / LUMBAR

**No Spinal Rotation!

Perform for the Following Number of Rounds: 2 Rounds for All Levels.

DAY 55 - CHALLENGE - FIGHT NIGHT

DAY 56 - OFF

Pueblo, Co https://www.coursehero.com/file/61801794/CORE4-ABS-Month-2-Workoutspdf/ jacobwtwilson @ gmail.com Jacob Wilson

17

17

FIGHT NIGHT CHALLENGE

sh is ar stu ed d vi y re aC s o ou urc rs e eH w er as o. co m

HOW TO PERFORM THE FIGHT NIGHT CHALLENGE: In today’s workout you will be performing a total of (6) 3 minute rounds with each round aiming to test a function of the core that you have been working to address throughout this program including Static and Dynamic Stability, Strength and Power as well as Endurance and Power Endurance. Your goal is to get through each 3 minute round resting as little as possible. Every time you stop to rest, you get a “point deduction”, or in this case, a “standing 15 count” (aka a mandatory 15 second rest). This will affect your overall score in this challenge. Try to limit the number of times you break to accrue your highest challenge score possible and to avoid getting knocked out. Rest 1 minute between completed rounds. 6 ROUNDS. 3 MINUTES PER ROUND. NO TKO’s. ALL LEVELS

6 Rounds. 3 Minutes Per Round. No TKO’s

STATIC STABILITY Round 1: Hollow Rocks x 3 minutes

STRENGTH Round 2: Plate Drag Planks* x 3 minutes

ENDURANCE Round 3: Chainsaws (Levels 3&4) OR Scissors (Levels 1&2) x 3 minutes

DYNAMIC STABILITY Round 4: Pounding Planks (Levels 3&4) OR Knee Pounding Planks (Levels 1&2) x 3 minutes POWER Round 5: Power Ups (Plate or Med Ball)* x 3 minutes POWER ENDURANCE Round 6: Triple Bicycle Crunches x 3 minutes

*Use the same weight that was used on this exercise earlier in this phase

Th

Every time you stop to rest, you get a "point deduction", or in this case, a "standing 15 count" (aka a mandatory 15 second rest). This will affect your overall score in this challenge. Try to lmiit the number of times you break to accrue your highest challenge score possible and to avoid getting knocked out

CHALLENGE SCORING 16:45

Knocked Down... But Not Out

16 - 18 MINUTES

Undisputed Champ

ATHLEAN ELITE

14 - 15:59 MINUTES

Main Event

ATHLEAN PRO

11:31 - 13:59 MINUTES

Went The Distance

ATHLEAN SOLID

8:01 - 11:30 MINUTES

On The Undercard

ATHLEAN BASIX

LESS THAN 8 MINUTES

Undisputed Chump

BEAT THE BOSS

ATHLEAN XTREME

Pueblo, Co https://www.coursehero.com/file/61801794/CORE4-ABS-Month-2-Workoutspdf/ jacobwtwilson @ gmail.com Jacob Wilson Powered by TCPDF (www.tcpdf.org)

18