Скачать или смотреть Week 1 - Day 3: Core / Mobility / Conditioning

Week 1 / Day 3 of my NEW Functional PPL split

This is the new 8 week training block that myself and the JTM FIT app community are getting after.

Feel free to join for FREE 👉 www.jtmfit.com

I will be posting every workout of the first week of this block so stay tuned.

Today is somewhat of an active rest day. If you are pressed for time and or sore and tired from day 1 and 2, feel free to either do just the core and mobility circuit or just the conditioning.

Warm Up: Perform the prescribed time / reps of the exercises below one after the other with no rest in between. Do 1 set (not in the video)

Assault Bike x 2 minutes
KB S. Arm Suitcase Carry x 30 seconds (each arm)
Alternating Pigeon x 12

A) Core / Mobility Circuit: Perform the prescribed time of each exercise one after the other with no rest in between exercises. Once you finish the last exercise of the circuit, rest 30-60 seconds. Do 3 sets.

*While this is an active rest day I want you going heavy on the suitcase carries. You should be using a weight that’s bringing you close to failure at the end of each 30 second interval.

KB S. Arm Suitcase Carry x 30 seconds (each arm)
Spider Lunge Crawl x 8 (each side)
Candlestick Reach x 12
Band Kneeling Wood Choppers x 12 (each side)
Childs Pose to Pigeon x 10
KB V Ups x 20

B) Conditioning Intervals: Perform the exercise below for 30 seconds followed by 60 seconds rest. Do 10 sets or whatever you have time for.

*Go at around 80-85% of your max effort in each set

*If you don’t want to do the assault bike, select any form of cardio you’d like. Rowing, shuttle runs, running, ski erg, jump rope, etc.

*If you can, walk around at a very easy pace during every 60 second rest period

Assault Bike: 30 Seconds ON - 60 Seconds OFF x 10

Cool Down: Perform each stretch for 30-60 seconds. Do 1 set (not in the video)

Elevated Pigeon Stretch (each leg)
S. Leg Calf Stretch (each leg)
Goalie Stretch