COREZ! ABS CIENCE OF CORE TRAININGCORE: ABS — Ene Fee a TAM 1. eos to the Heavens -3x 6reps* eS caYAL MM 2 Hands Back Knee Tucks - 36 reps* PSC UTYALMM 3.150 Reverse Crunch 3x6 reps* REST: Between 30-60 seconds between sets. more is needed to ensure quality contractions, take the extra REST. “Each repetition sould be done with the intent of fein a high qualty contraction, hawever slow you may need to goto aciow his. — DRE Pe eat 1. 90790 crunch -3 x 6 reps Zone2-mio/verennecs «ERE EE MT GASILLSC SM 3. Urper Circle Crunches - 3x6 reps (6 CW 6 COW) ‘REST Between 30-60 seconds between sels. mores needed to ensure quality contractions, ake the extra REST “Each repetition should be done wth the intent of fealing a high quality contraction, however slow you may ned to goto achieve this. DEEN — Roe Fenn 1. standing Banded Twists -3x6 eps" (right / Get) Fe TUM 2. Side Crunches -3 x6 reps* (6 right /6 PREETI 3. Recner Elbow to Knee Tucks ~3 x6 eps” (right o let /6 left ight) EST: Between 30-60 seconds between ses mor is needed to ensure quality contractions, “Each repetition shouldbe done with he intent of feng a high qualty contraction, hawover slow you nay need to go to achiow his. — DEE EN ee LUM 1. Reverse Hypers - 3x6 reps” Feet tc) 2:Supermans -3x6 reps" Oe TU 3. Bird Dogs - 3x6 reps (right og /6 et leg) REST: Between 30-60 seconds between sets If more i needed to ensure quality contraction, take the extra REST “Each repetition shouldbe done with he intent of feng a hgh qualty contraction, hawover slow you nay need to go to achiow his. —— Da — DaCORE: ABS — RE All Loves (1-4) ESP LLC TRCMM 1A. Banded Piers x 60 se Al Loves (Low intensity High Duration - Endurance) Fo SET LACM 18. Plate Drags x30 sec All eves (High Intensity / Low Duration - Power Endurance) Fee RL EU I 1C.“08 Spelicastrs x30 sec All aves (High Intensity / Low Duration - Power Endurance) FLUE U/L LUN 10. "Banded Prone Piers x60 sor All Levels (Low Intensity / High Duration - Endurance) Perform for the Following Number of Rounds: 2-3 EST: Transitional between exercises. No mare than 1 minute between rounds (if ready before 1 min, jump back into the next round) ‘toadng Note: Use a dumbbell/plte weight that challenges you forthe specitied time consistent with your abit level. “Loading Note: Aust tension on bands as needed to increse or decrese cll consistent with your ability level and cumulative fatigue, — DESEn AL Loves (1-4) LCL TEM 1A “Reverse Banded Crunch x 60sec All Levels (Concentric Strength) ee Tac 18.08 Rolls x60 sec Al Levels (Eccentric Strength) FCT ESEUCIN 1C. “Banded Cauldron x 60 sec each side Al Levels (Eccentric Strength) Foe Lt DUI 10.08 Prone tits x60 sec All Levels (Concentc Strength) Perform for he Following Number ot Rounds: 2 REST. Transitional between exercises. No more than 2 minutes between rounds (i ready before 2 mi ‘ext round) “Loading Note: Use a dumbbelplate weight that challenges you for your specified level's time parameter "Loading Note: Adjust tension on bands as neded to increase or decrease eitfclty consistent with your ability lve and cumulative fatigue. EVADE SSA aD All Loves (1-4) ‘1A **anti-Lateral Anchor x°60 soc each side All Levels (Note: Place band around bent knees if too dificult) (Ant-Lateal Stability) Pee cM 18. Core Death Hold x “60 sec Al Levels (Ant-Extension Stability) OPES AEUS IE 10. "Oak Tree Hold x “60 sec each side All Levels (Ant-Rotation Stability) a uty Fae cnt Ud| 10-**Knocling Jackhammer Hold x “80 sec Al Lovls(Ant-Flexion Stability) Perform forthe Following Number of Rounds: 2 REST: Transitional between exercises. 1-2 minutes between rounds “Loading Wot: Ast tension on bands as needed to inreate or decreae dificly consistent with your ability level and cumulative fatigueCORE: ABS PARE ee All Loves (1-4) Pe PALM 14.°*Bonded Knee Thrusts x6 reps each leg Al Levels (Controle Power) Fee EEN 18. Ned Ball Trow-tps x 6reps Al Levels (Ballistic ower) ere R OR LEUIN 10. “Woodchopper Power Slams x6 reps cach sie Al Levels (Basic Power) LU ESI LUN 1D. "*Kneeting Banded Hip Trusts x6 reps All Levels (Controlled Power) Perform forthe Following Number of Rounds: 3-4 EST: Vl vary between exercises 2 minules between rounds NOTE: Perform each rep of every exercise with intent on speed and quality of movement. ‘Loading Note: Chose a Med Ball weight to match power output consistent with your abit level, “Loading Note: Adjust tension on bands as needed o match power output consistent wit your ably lve, DAY 12 - THE DYNAMIC STABILITY PRIMER All Levels (1-4) 1A. *“Ant-Lateral Anchor Raises x60 sec each sie (ote: Place band around bent knees if oo dificult) (An-Latral Stability) ea eT rE cu 18. Core Death March x60 sec All Levels (Extension Sablty) EERE 10. "02k Tee Jump Ups x60 sec each side Al eves (Rotation Stability) Fro Let DTI 10."“Kneeting Jackhammer Press x60 sec Al Levels (Flexion Stabitiy) Perform for he Following Number of Rounds:2 FEST: Transitional between exercises. 1-2 minutes between rounds “Loading Note: Ast tension on bands as needed to increase or decrease itficulty consistent wth your bility level and cumulative fatigue — Da DeenaCORE ABS — RRS Pee Pe cay Pee) LEVEL 4 (U4) / LEVEL 9 (19) / “LEVEL 2 (12) /*LEVEL 1 (41) Cone incu ‘1A. Hanging Raises x *60 soc (LA) / 45 sec (L3) OR Captain's Char Raises *45 sec (L2)/*30 sec (Lt) 18, 9090 Grunches x90 sec (L4)/*75 se (3) 60sec (L2) / 45 sec (Lt), 1 Side Crunches x "30sec each side (4) 30sec each side (3) "20sec each sie (12) “20sec each side (L1) Perform for he Following Number of Rounds: 3-4 EST: Transitional between exercises. No more than 1 minute Between rounds (if ready before 1 min, jump back into the next round) 160 SECOND STABILITY EEE 2. Prone prisoner its / swan tts x 60 sac (ll Levels) “Performed once ater al cout are completed to finish workout. Pe Pree ay Pee cay Pee eed LEVEL 4 (LA) / LEVEL 3 (13) LEVEL 2 (12) / “LEVEL (Lt) cone cincurt 1A. “*Mo Ball Ke Tucks x45 0 (Al Levels) 1B. Ab Whee! lous x °60sec/ 50 sec / "40sec / 30 sec 16. Broomstick Twists x60 sec /°50 sec /40 sec "30sec Perform for the Following Number of Rounds: 3-4 EST: Transitional between exercises. No more than 1 minute between rounds (ready before 1 min, jump back into the next round) ‘Use Med Ball weight that challenges you consistent with your ability level 1°80 SECOND STABILITY FEEL ceE LUM 2. Prone Prisoner Lifts / Swan Lifts x60 see (Al Levels) ‘Performed once afterall circuits are completed to fish workout — DASE serrata ecu) Poe ed LEVEL 4 (4) / “LEVEL 3 (15) “LEVEL 2(L2)/ “LEVEL 1 (L1) Cone cncurt 1A. VeSit Hold x °60 sec (LA) /*50 sec (L3)/ 40sec (12) /*30 sec (L1) -ZANE'S CHOICE 1B.*Kneoling Cable / Banded Crunch x 4 sec (Al Levels) - ARNOLD'S CHOICE 1€."*DB Spel Casters x45 sec (LA) / “4 se (3) "20 se (2) / 20sec (1) - LABRADA'S CHOICE Perform for the Following Number of Round EST: Transitional between exercises. No mare than 1 minute between rounds (ready before 1 min, jmp back into the next round) ‘Use weight that challenges you consistent with your ability lve ‘60 SECOND STABILITY EERE TEIN 2 rone rrisoner its / swan Litt x 60 sec (All Levels) “Perormed once after all cuts are completed to finish workoutCORE ABS PEPE aes Een aad Eee Pee) LEVEL 4 (U4) /°LEVEL 9 (18) / “LEVEL 2 (12) “LEVEL 1(L1) ‘VACUUM cIRCUTT 1A.*"Long Log Mad Ball Hold x°60 soe (Lé)/ “45 sac (3) OR 90/90 Mod Ball Hold x “45 sac (L2)/“30 soc (Lt) 1B, Stomach Vacuum x 30 se (All Levels) 16, Prank Tuck Knee Drives x "60sec (L4) “45sec (L3) OR Tuck Planks x "45 sec (L2)/*30 sec (L1) 1D, Stomach Vacuum x 30 sec (All Levels) 1E."**Standing Banded Ab Twists x45 sec (Al Levels) Perform for the Following Number of Rounds: 3-4 REST: Transitional betw exercises. No more than 1 min betw round (ready before 1 min, jump back into the next round) ‘Use a weight that challenges you consistent with your abt level Adjust tension on bands as needed to match power output consistent with your ability level ‘60 SECOND STABILITY 2. Blevated Tock lank March x60 see ‘Performed once after al circuit ae competed o finish workout PAPE es) HYPER TENSION CIRCUIT LevELs 4/3 1A. Hyperestnsions x 60 sec /50 se 40 suc / 30 se 20 sec /10 see 1B, Reverse Hypers x60 sec / 50 sec /40 sec /30 sec /20'sec/ 10sec Levels 2/1 1A.Hyperestensions x30 sec / 25 sec / 20sec / 15sec / 10 sec 1B. Reverse Hyper x30 sec / 25 sec /20 sec / 15 sec /10se0 Perform cicutin lar fashion (1A x 60sec -> 18 x60 sec -> 1Ax50 sec -> 18x50 s0..) Perform forthe Following Number of Rounds: 2 (Al Levels) AEST: 2 minutes between rounds 1 & 2 — DEE Poets Poe) ZONE 2- FOLDING RIB CAGE poe Lotsd od poeta 1 Heels tothe Heavens x8 reps" 2. Hands Back Knee Tucks x8 reps* 3.90/90 Grunch x8 reps* 4. Rollups x8 reps* 5. Standing Banded Twists x8 reps (right /8 et) 6. Side Crunches x8 reps*(8 right let) 7. Reverse Hypers x 8 reps 8. Supermans x8 reps” “Each rpetton should be done with the intent of feling a high quality contraction, however slow you may need to go to achieve tis. — DEECORE: ABS DYER eso a core ciRcurT ESE COCUROMMMN 1A. Flttrs x90 sec (LA) /*75 sec (3) /°60 sec (L2)/*45 sec (Lt) eT CACM 15. “Plated Decne Sit-Ups x 45 sec (All Levels) LEVEL 4 (LA / LEVEL 3 (13) / “LEVEL 2 (12) / “LEVEL 1 (41), ETUC 1 Side Bridges x20 sec each side (L4) /*90 sec each side (L3) / “20 sec each side (12) /*20 sec each side (Lt) Perorm fo the Following Number of Round: 3-4 REST: Transitional between exercises. No mare 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 abit eve ‘60 SECOND STABILITY Pee LUM 2.08 RDL's x 60 sec weighted (Al Levels) Performed once afterall circuits are complated to finish workout / Use a weight that challenges you for your chosen level — DARE core ciRcurT ESRC TRMN 1A. “Long Log Med Ball Hold x60 sec (L4)/*4 sec (L3) OR **80/90 Med Ball Hold "45 sec (12) "30sec (L1) Fee ACM 18. °Ned Bal Throw-Ups x45 sec (Al Levels) LEVEL 4 (LA) / LEVEL 3 (13) /°LEVEL2 (12) / “LEVEL 1 (41) FD UCI 16. “Pussan Twist and Press x *45 sec (LA) /*45 ee (L3) 20 see 12) / “0 se (L1) Perform for the Following Number of Rounds: 3-4 EST: Transitional between exercises. No mare than 1 minute between rounds (if ready before 1 min, jump back into the next round) ‘Us a Med Bal weight that challange you consistent with your abity lve ‘60 SECOND STABILITY Fee LUM 2.08 RDL's x60 sec weighted (Al Levels) “Perormed once after ll cults are compl level PEE Cone ciRcUT LEVEL 4 (LA) /*LEVEL 3 (19) / "LEVEL 2 (12) / “LEVEL 1(L1) ESR COTYRMM 1A. Scissor Kicks x “90sec (L4)/°75 sec (3) 80sec (12) / 45 sec (1) - ARNOLD'S CHOICE Eee aU 18. Plank Tuck Knee Drives x "60sec (LA) / "45 sec (L8) OR Tuck Planks x "45 sec (L2)/ "30sec (Lt) ~ ZANE'S CHOICE Eee TE UCN 1.08 Suitcase Deadits x 20 sec each side (All Levels - LABRADA'S CHOICE Perform fo the Following Number of Rounds: 3-4 EST: Transitional between exercises. No more than 1 minute between rounds (if ready before 1 min, jump back into the next round) ‘Use weight that challenges you consistent with your ability level “G0 SECOND STABILITY FEE eI LUM! 2 08 RDL's x60 sec weighted (Al Levels) “Performed once after ll eiculs are compl levelCORE: ABS PEE eee DB CARRY ciRCUT 18. "DB Single Sided Carry (Right) x 30sec (AI Levels) Eee e MN 1c. cuttangor Planks x *60 soc (L4) 45 sec (L3) OR Reach Out Planks x°45 sac (L2)/ “30 soc (Lt) 10. DB Single Sided Carry (Left) x30 sec (Al Levels) Fee Pee Ae 1 side Bridges x30 soc each side /*30 soc each side / “20 soc each side /20 sec each side Perform forthe Following Number of Rounds: 9-4 EST: Transitional betwaen exercies, No moro than 1 minute between rounds (if ready before 1 min, jump back ino the ext round) LEVEL 4 (LA) / “LEVEL 3 (L3) LEVEL 2(L2)/ “LEVEL 1 (L1) ‘Use a weight that challenges you consistent with your ability lve +60 SECOND STABILITY POTEET LO 208 coos morning x60 see ‘-Periomed once afterall cuts are completed oirish workout Usea weight thet challenges you fr your chosen lve — RESUS) LeveLs 4/3 HYPER TENSION ciRCUIT ETRE ETETIMIN +4 trperertensions x60 sec /50 sec 40sec /30 sec / 20sec / 10sec COI ELT Lud | 1B. Reverse Hypers x60 sec / 50 sec / 40 sec /30 sec /20 sec /10s0¢ tevels2/1 eee nen LUM 14. Hyperextnsions x 30 sec /25 sec /20 sec /15 sec/ 10sec PEE Lene LUM 18. Reverse Hyper x30 sec 25 se / 20 sec / 15sec 10sec Perform crult in lar fasion (1A x 60 seo -> 1B x60 sec -> 1Ax50 see -> 18x50 se.) Perform forthe Following Number of Rounds: 2 (Al Levels) EST: 2minutes between rounds 1 &2 — MES — DEBCORE: ABS Ca ene sae eee ee eee ee eee te ee aR ‘granted a one minute rest between the firs/second and second/third intervals. In each interval you will have 1 minute to complete the sven exercise task specific to your level. Whatever time remains in that minute after the task is completed is rest that you have earned. ee i a Cee! exercises in the pair. If you must rest at any point during your attempt to complete your task in order to regroup and continue, you may, ‘however you must get the task completed before the 1 minute time period has elapsed or your challenge is over, Your score is deter- ‘mined by how many of the 18 tasks you can complete. A perfect score of 18 would indicate you got through all tasks within their stated time limit. A score of 13 for example, would mean that you completed all 6 minutes of both the strength/power combo and static stabil- Cee ee ec a eee et at Ue he us the suggested weights used as they are important for objectively scoring and giving you insight into your program progress. Sree eater eye an) ‘A. Hanging Raise x715 ops (L4)/*12 ops (3) OR Captain's Chair Hanging Raise x12 reps (2 Rest balance of the minute 1B.-"Plate Drags x 12 reps (61 each direction) in 60 seconds - Res balance of the minute 2A, V-Sit Hold x*45 soe (LA) "40 see (L3) /*35 seo (12) /*30 seo (Lt) n 60 seconds - Rest balance of the minute 38-20 each side (L3) /*30 reps - 15 each sie (12) /20 reps -10 3A, Flutors x °45 soc (LA) /*40 soc (3) /*35 soc 38, Squat Thrusts x “15 reps (L4)/“12 reps (1) /*10 reps (12) /8 eps (Lt) in 60 seconds ~ Rest balance ofthe minute Smee Te Sse Se Preeti urs amreme RUSS a ELITE See ad { PRO Coe ee} soup ee SL esx CDRS need