CORE4 ABS Month 2 Workouts PDF

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)
*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.
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DAY 30 - THE STRENGTH PRIMER
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All Levels (1-4)
ZONE 1 - LOWER RECTUS / TA rs e
1A. **Reverse Banded Crunch x 60 sec All Levels (Concentric Strength)
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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)
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ZONE 4 - LOW BACK / LUMBAR 1D. *DB Prone Lifts x 60 sec All Levels (Concentric Strength)
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Perform for the Following Number of Rounds: 2

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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.
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DAY 31 - THE STATIC STABILITY PRIMER

All Levels (1-4)
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1A. **Anti-Lateral Anchor x *60 sec each side All Levels (Note: Place band around bent knees if too difficult) (Anti-Lateral
ZONE 1 - LOWER RECTUS / TA
Stability)
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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)
REST: Transitional between exercises. 1-2 minutes between rounds
Pueblo, Co
https://www.coursehero.com/file/61801794/CORE4-ABS-Month-2-Workoutspdf/
jacobwtwilson @ gmail.com 10
Jacob Wilson
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)
REST: Will vary between exercises. 2 minutes between rounds
NOTE: Perform each rep of every exercise with intent on speed and quality of movement.
*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.
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DAY 33 - THE DYNAMIC STABILITY PRIMER
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All Levels (1-4)
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1A. **Anti-Lateral Anchor Raises x 60 sec each side (Note: Place band around bent knees if too difficult) (Anti-Lateral
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Stability)
ZONE 2 - MID / UPPER RECTUS
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1B. **Core Death March x 60 sec All Levels (Extension Stability)
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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)
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REST: Transitional between exercises. 1-2 minutes between rounds

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DAY 34 - OFF
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DAY 35 - OFF
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Pueblo, Co
Jacob Wilson
11
WEEK 6
COMBAT CORE
DAY 36 - GUARD UP I
*LEVEL 4 (L4) / *LEVEL 3 (L3) / *LEVEL 2 (L2) / *LEVEL 1 (L1)
CORE CIRCUIT
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)
next round)
*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.
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DAY 37 - GROUND & POUND I
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CORE CIRCUIT

1A. Twisting Heel Touches (From Elbows) x *90 sec (L4) / *75 sec (L3) OR Twisting Heel Touches (From Hands) x *60 sec
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(L2) / *45 sec (L1)
1B. Banded Plank Punchouts *30 sec each side (L4) / *30 sec each side (L3) / *20 sec each side (L2) / *20 sec each side
ZONE 2 - MID / UPPER RECTUS
(L1)
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ZONE 3 - OBLIQUES / SERRATUS 1C. **Kneeling Woodchopper Power Slams x 45 sec (All Levels)
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next round)
**Use a weight that challenges you consistent with your ability level.
***60 SECOND STABILITY
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ZONE 4 - LOW BACK / LUMBAR 2. ***Reverse Hyper Hold / Superman Hold x 60 sec (All Levels)
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***Performed once after all circuits are completed to finish workout
DAY 38 - STAND UP I
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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)
1C. Banded Elbow Thrusts x *30 sec each side (L4) / *30 sec each side (L3) / *20 sec each side (L2) / *20 sec each side
ZONE 3 - OBLIQUES / SERRATUS
(L1)
next round)
ZONE 4 - LOW BACK / LUMBAR 2. ***Reverse Hyper Hold / Superman Hold x 60 sec (all levels)
Pueblo, Co
Jacob Wilson
12
WEEK 6
COMBAT CORE
DAY 39 - WILD CORE III - JUMP!

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)
REST: Transitional betw exercises. No more than 1 min betw rounds (if ready before 1 min, jump back into the next round)
****60 SECOND STABILITY
ZONE 4 - LOW BACK / LUMBAR 2. ***Superman Rope Figure 8's / Superman Rope Pressouts x 60 sec (all levels)
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****Performed once after all circuits are completed to finish workout
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DAY 40 - PHASE 2 - THE MAGIC “8” BALL
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MAGIC “8” BALL CIRCUIT
ZONE 4 - LOW BACK / LUMBAR rs e
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Physioball Prone Slides x *60 sec (L4) / *45 sec (L3) OR Physioball Prone Slides (Hand Spotted) x *45 sec (L2) / *30 sec (L1)
Physioball Thread the Needles x *60 sec (L4) / *45 sec (L3) OR Physioball Thread the Needles (From Knees) x *45 sec (L2)
ZONE 4 - LOW BACK / LUMBAR
/ *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)
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Physioball Bird Dogs x *60 sec (L4) / *45 sec (L3) OR Physioball Folding Bird Dogs (Hand Spotted) x *45 sec (L2) / *30 sec
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(L1)
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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)
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)
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**Physioball Bridge Pendulums x *60 sec (L4) / *45 sec (L3) OR **Physioball Bridge Pendulums (Ball Under Knees) x *45
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sec (L2) / *30 sec (L1)
**No Spinal Rotation!
Perform for the Following Number of Rounds: 2 Rounds for All Levels.
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DAY 41 - REACTIV-8
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ZONE 1 - ADDUCTOR 1. Hands Back Knee Tucks x 8 reps*

ZONE 1 - ADDUCTOR 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
Jacob Wilson
13
WEEK 7
COMBAT CORE
DAY 43 - GUARD UP II
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)
next round)
ZONE 4 - LOW BACK / LUMBAR 2. ***Reverse ISO Scissors / Superman ISO Scissors x 60 sec (all levels)
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DAY 44 - GROUND & POUND II
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rs e *LEVEL 4 (L4) / *LEVEL 3 (L3) / *LEVEL 2 (L2) / *LEVEL 1 (L1)
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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)
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ZONE 3 - OBLIQUES / SERRATUS 1C. Alt. Thread the Needles x *60 sec (L4) / *50 sec (L3) / *40 sec (L2) / *30 sec (L1)
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next round)
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ZONE 4 - LOW BACK / LUMBAR 2. ***Reverse ISO Scissors / Superman ISO Scissors x 60 sec (All Levels)
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DAY 45 - STAND UP II
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CORE CIRCUIT
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)
next round)
ZONE 4 - LOW BACK / LUMBAR 2. ***Reverse ISO Scissors / Superman ISO Scissors x 60 sec (all levels)
Pueblo, Co
Jacob Wilson
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
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)
REST: Transitional between exercises. No more than 1 min betw rounds (if ready before 1 min, jump back into next round)
ZONE 4 - LOW BACK / LUMBAR 2. ***Med Ball (on head) Good Mornings / Med Ball Good Mornings x 60 sec (all levels)
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ZONE 4 - LOW BACK / LUMBAR rs e
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/ *30 sec (L1)
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(L1)
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sec (L2) / *30 sec (L1)
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sec (L2) / *30 sec (L1)
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DAY 48 - REACTIV-8
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ZONE 1 - ADDUCTOR 1. Hands Back Knee Tucks x 8 reps*

ZONE 1 - ADDUCTOR 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
Jacob Wilson
15
WEEK 8
COMBAT CORE
DAY 50 - GUARD UP III

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)
next round)
ZONE 4 - LOW BACK / LUMBAR 2. ***DB Reverse Hypers / Angels and Devils x 60 sec (all levels)
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DAY 51 - GROUND & POUND III
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CORE CIRCUIT
1A. Twisting Pistons x *60 sec (L4) / *45 sec (L3) OR Cross Hop Planks x *45 sec (L2) / *30 sec (L1)
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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)
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next round)
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DAY 52 - STAND UP III

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CORE CIRCUIT
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ZONE 1 - LOWER RECTUS / TA 1A. Banded Squat Thrusts x *60 sec (L4) / *50 sec (L3) / *40 sec (L2) / *30 sec (L1)
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
ZONE 2 - MID / UPPER RECTUS sec (L1)
ZONE 3 - OBLIQUES / SERRATUS 1C. Power Punches x 30 sec each side (all levels)
next round)
Pueblo, Co
Jacob Wilson
16
WEEK 8
COMBAT CORE
DAY 53 - WILD CORE V - HOLD!

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)
next round)
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ZONE 4 - LOW BACK / LUMBAR 2. ***Kneeling Jackhammer x 60 sec (all levels)
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/ *30 sec (L1)
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(L1)
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sec (L2) / *30 sec (L1)
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sec (L2) / *30 sec (L1)

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DAY 55 - CHALLENGE - FIGHT NIGHT
DAY 56 - OFF
Pueblo, Co
Jacob Wilson
17
FIGHT NIGHT CHALLENGE
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.
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ALL LEVELS
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6 Rounds. 3 Minutes Per Round. No TKO’s
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STATIC STABILITY Round 1: Hollow Rocks x 3 minutes
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STRENGTH Round 2: Plate Drag Planks* x 3 minutes
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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
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POWER Round 5: Power Ups (Plate or Med Ball)* x 3 minutes

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POWER ENDURANCE Round 6: Triple Bicycle Crunches x 3 minutes

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*Use the same weight that was used on this exercise earlier in this phase
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 pos-
sible and to avoid getting knocked out
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CHALLENGE SCORING
Knocked Down...
BEAT THE BOSS 16:45
But Not Out
ATHLEAN XTREME 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
Pueblo, Co
jacobwtwilson @ gmail.com
Jacob Wilson
18
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WEEK 5

DAY 29 - THE ENDURANCE PRIMER

Perform for the Following Number of Rounds: 2

DAY 31 - THE STATIC STABILITY PRIMER

DAY 32 - THE POWER PRIMER

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

ZONE 1 - LOWER RECTUS / TA rs e

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

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

DAY 39 - WILD CORE III - JUMP!

ZONE 4 - LOW BACK / LUMBAR

ZONE 4 - LOW BACK / LUMBAR

ZONE 1 - ADDUCTOR 1. Hands Back Knee Tucks x 8 reps*

Perform for the Following Number of Rounds: 3-4

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

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

ZONE 4 - LOW BACK / LUMBAR

ZONE 4 - LOW BACK / LUMBAR

ZONE 1 - ADDUCTOR 1. Hands Back Knee Tucks x 8 reps*

DAY 50 - GUARD UP III

Perform for the Following Number of Rounds: 3-4

DAY 52 - STAND UP III

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

DAY 53 - WILD CORE V - HOLD!

ZONE 4 - LOW BACK / LUMBAR

ZONE 4 - LOW BACK / LUMBAR

sec (L2) / *30 sec (L1)

DAY 55 - CHALLENGE - FIGHT NIGHT

POWER Round 5: Power Ups (Plate or Med Ball)* x 3 minutes

POWER ENDURANCE Round 6: Triple Bicycle Crunches x 3 minutes

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

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