Costudy
WEEK 1
CORE ACTIVATORS
DAY 1 - CORE 54 ACTIVATOR I - ADDUCTORS
ZONE 1 - LOWER RECTUS / TA 1. Heels to the Heavens - 3 x 6 reps*
ZONE 1 - LOWER RECTUS / TA 2. Hands Back Knee Tucks - 3 x 6 reps*
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Costudy
WEEK 1
CORE ACTIVATORS
DAY 1 - CORE 54 ACTIVATOR I - ADDUCTORS
ZONE 1 - LOWER RECTUS / TA 1. Heels to the Heavens - 3 x 6 reps*
ZONE 1 - LOWER RECTUS / TA 2. Hands Back Knee Tucks - 3 x 6 reps*
ZONE 1 - LOWER RECTUS / TA 3. ISO Reverse Crunch - 3 x 6 reps*
REST: Between 30-60 seconds between sets. If more is needed to ensure quality contractions, take the extra REST.
*Each repetition should be done with the intent of feeling a high quality contraction, however slow you may need to go to achieve this.
DAY 2 - CORE 54 ACTIVATOR II - FOLDING RIB CAGE
ZONE 2 - MID / UPPER RECTUS 1. 90/90 Crunch - 3 x 6 reps*
ZONE 2 - MID / UPPER RECTUS 2. Rollups - 3 x 6 reps*
ZONE 2 - MID / UPPER RECTUS 3. Upper Circle Crunches - 3 x 6 reps* (6 CW / 6 CCW)
REST: Between 30-60 seconds between sets. If more is needed to ensure quality contractions, take the extra REST
*Each repetition should be done with the intent of feeling a high quality contraction, however slow you may need to go to achieve this.
DAY 3 - OFF
DAY 4 - CORE 54 ACTIVATOR III - TA / PF
ZONE 3 - OBLIQUES / SERRATUS 1. Standing Banded Twists - 3 x 6 reps* (6 right / 6 left)
ZONE 3 - OBLIQUES / SERRATUS 2. Side Crunches - 3 x 6 reps* (6 right / 6 left)
ZONE 3 - OBLIQUES / SERRATUS 3. Recliner Elbow to Knee Tucks - 3 x 6 reps* (6 right to left / 6 left to right)
REST: Between 30-60 seconds between sets. If more is needed to ensure quality contractions, take the extra REST
*Each repetition should be done with the intent of feeling a high quality contraction, however slow you may need to go to achieve this.
DAY 5 - CORE 54 ACTIVATOR IV - GLUTES
ZONE 4 - LOW BACK / LUMBAR 1. Reverse Hypers - 3 x 6 reps*
ZONE 4 - LOW BACK / LUMBAR 2. Supermans - 3 x 6 reps*
ZONE 4 - LOW BACK / LUMBAR 3. Bird Dogs - 3 x 6 reps* (6 right leg / 6 left leg)
REST: Between 30-60 seconds between sets. If more is needed to ensure quality contractions, take the extra REST
*Each repetition should be done with the intent of feeling a high quality contraction, however slow you may need to go to achieve this.
DAY 6 - OFF
DAY 7 - OFF
Jacob Wilson 2
WEEK 2
CORE PRIMERS
DAY 8 - 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.
DAY 9 - 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 10 - THE STATIC STABILITY PRIMER
All Levels (1-4)
ZONE 1 - LOWER RECTUS / TA 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)
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.
Jacob Wilson 3
WEEK 2
CORE PRIMERS
DAY 11 - 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.
*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 12 - 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 13 - OFF
DAY 14 - OFF
Jacob Wilson 4
WEEK 3
CLASSIC CORE
DAY 15 - SIX PACK STANDARDS I
*LEVEL 4 (L4) / *LEVEL 3 (L3) / *LEVEL 2 (L2) / *LEVEL 1 (L1)
CORE CIRCUIT
ZONE 1 - LOWER RECTUS / TA 1A. Hanging Raises x *60 sec (L4) / *45 sec (L3) OR Captain's Chair Raises *45 sec (L2) / *30 sec (L1)
ZONE 2 - MID / UPPER RECTUS 1B. 90/90 Crunches x *90 sec (L4) / *75 sec (L3) / *60 sec (L2) / *45 sec (L1)
ZONE 3 - OBLIQUES / SERRATUS 1C. Side Crunches 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)
**60 SECOND STABILITY
ZONE 4 - LOW BACK / LUMBAR 2. Prone Prisoner Lifts / Swan Lifts x 60 sec (All Levels)
**Performed once after all circuits are completed to finish workout.
DAY 16 - OLD SCHOOL TOOLS I
*LEVEL 4 (L4) / *LEVEL 3 (L3) / *LEVEL 2 (L2) / *LEVEL 1 (L1)
CORE CIRCUIT
ZONE 1 - LOWER RECTUS / TA 1A. **Med Ball Knee Tucks x 45 sec (All Levels)
ZONE 2 - MID / UPPER RECTUS 1B. Ab Wheel Rollouts x *60 sec / *50 sec / *40 sec / *30 sec
ZONE 3 - OBLIQUES / SERRATUS 1C. Broomstick Twists x *60 sec / *50 sec / *40 sec / *30 sec
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 Med Ball weight that challenges you consistent with your ability level.
***60 SECOND STABILITY
ZONE 4 - LOW BACK / LUMBAR 2. Prone Prisoner Lifts / Swan Lifts x 60 sec (All Levels)
***Performed once after all circuits are completed to finish workout
DAY 17 - LEGENDARY ABS I
*LEVEL 4 (L4) / *LEVEL 3 (L3) / *LEVEL 2 (L2) / *LEVEL 1 (L1)
CORE CIRCUIT
ZONE 1 - LOWER RECTUS / TA 1A. V-Sit Hold x *60 sec (L4) / *50 sec (L3) / *40 sec (L2) / *30 sec (L1) - ZANE'S CHOICE
ZONE 2 - MID / UPPER RECTUS 1B. **Kneeling Cable / Banded Crunch x 45 sec (All Levels) - ARNOLD'S CHOICE
ZONE 3 - OBLIQUES / SERRATUS 1C. **DB Spell Casters x *45 sec (L4) / *45 sec (L3) / *30 sec (L2) / *30 sec (L1) - LABRADA'S CHOICE
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. Prone Prisoner Lifts / Swan Lifts x 60 sec (All Levels)
***Performed once after all circuits are completed to finish workout
Jacob Wilson 5
WEEK 3
CLASSIC CORE
DAY 18 - WILD CORE I - SUCK!
*LEVEL 4 (L4) / *LEVEL 3 (L3) / *LEVEL 2 (L2) / *LEVEL 1 (L1)
VACUUM CIRCUIT
ZONE 1 - LOWER RECTUS / TA 1A. **Long Leg Med Ball Hold x *60 sec (L4) / *45 sec (L3) OR 90/90 Med Ball Hold x *45 sec (L2) / *30 sec (L1)
1B. Stomach Vacuum x 30 sec (All Levels)
ZONE 2 - MID / UPPER RECTUS 1C. Plank Tuck Knee Drives x *60 sec (L4) / *45 sec (L3) OR Tuck Planks x *45 sec (L2) / *30 sec (L1)
1D. Stomach Vacuum x 30 sec (All Levels)
ZONE 3 - OBLIQUES / SERRATUS 1E. ***Standing Banded Ab Twists x 45 sec (All Levels)
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.
***Adjust tension on bands as needed to match power output consistent with your ability level.
****60 SECOND STABILITY
ZONE 4 - LOW BACK / LUMBAR 2. Elevated Tuck Plank March x 60 sec
****Performed once after all circuits are completed to finish workout
DAY 19 - LUMBAR STABILIZATION - HYPER TENSION
HYPER TENSION CIRCUIT
LEVELS 4 / 3
ZONE 4 - LOW BACK / LUMBAR 1A. Hyperextensions x 60 sec / 50 sec / 40 sec / 30 sec / 20 sec / 10 sec
ZONE 4 - LOW BACK / LUMBAR 1B. Reverse Hypers x 60 sec / 50 sec / 40 sec / 30 sec / 20 sec / 10 sec
LEVELS 2 / 1
ZONE 4 - LOW BACK / LUMBAR 1A. Hyperextensions x 30 sec / 25 sec / 20 sec / 15 sec / 10 sec
ZONE 4 - LOW BACK / LUMBAR 1B. Reverse Hypers x 30 sec / 25 sec / 20 sec / 15 sec / 10 sec
Perform circuit in ladder fashion (1A x 60 sec -> 1B x 60 sec -> 1A x 50 sec -> 1B x 50 sec...)
Perform for the Following Number of Rounds: 2 (All Levels)
REST: 2 minutes between rounds 1 & 2
DAY 20 - REACTIV-8
ZONE 1 - ADDUCTOR 1. Heels to the Heavens x 8 reps*
ZONE 1 - ADDUCTOR 2. Hands Back Knee Tucks x 8 reps*
ZONE 2 - FOLDING RIB CAGE 3. 90 / 90 Crunch x 8 reps*
ZONE 2 - FOLDING RIB CAGE 4. Rollups x 8 reps*
ZONE 3 - TA/PF 5. Standing Banded Twists x 8 reps* (8 right / 8 left)
ZONE 3 - TA/PF 6. Side Crunches x 8 reps* (8 right / 8 left)
ZONE 4 - GLUTES 7. Reverse Hypers x 8 reps*
ZONE 4 - GLUTES 8. Supermans x 8 reps*
*Each repetition should be done with the intent of feeling a high quality contraction, however slow you may need to go to achieve this.
DAY 21 - OFF
Jacob Wilson 6
WEEK 4
CLASSIC CORE
DAY 22 - SIX PACK STANDARDS II
*LEVEL 4 (L4) / *LEVEL 3 (L3) / *LEVEL 2 (L2) / *LEVEL 1 (L1)
CORE CIRCUIT
ZONE 1 - LOWER RECTUS / TA 1A. Flutters x *90 sec (L4) / *75 sec (L3) / *60 sec (L2) / *45 sec (L1)
ZONE 2 - MID / UPPER RECTUS 1B. **Plated Decline Sit-Ups x 45 sec (All Levels)
ZONE 3 - OBLIQUES / SERRATUS 1C. Side Bridges 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. DB RDL's x 60 sec weighted (All Levels)
***Performed once after all circuits are completed to finish workout / Use a weight that challenges you for your chosen level
DAY 23 - OLD SCHOOL TOOLS II
*LEVEL 4 (L4) / *LEVEL 3 (L3) / *LEVEL 2 (L2) / *LEVEL 1 (L1)
CORE CIRCUIT
ZONE 1 - LOWER RECTUS / TA 1A. **Long Leg Med Ball Hold x *60 sec (L4) / *45 sec (L3) OR **90/90 Med Ball Hold *45 sec (L2) / *30 sec (L1)
ZONE 2 - MID / UPPER RECTUS 1B. **Med Ball Throw-Ups x 45 sec (All Levels)
ZONE 3 - OBLIQUES / SERRATUS 1C. **Russian Twist and Press x *45 sec (L4) / *45 sec (L3) / *30 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)
**Use a Med Ball weight that challenges you consistent with your ability level.
***60 SECOND STABILITY
ZONE 4 - LOW BACK / LUMBAR 2. DB RDL's x 60 sec weighted (All Levels)
***Performed once after all circuits are completed to finish workout / Use a weight that challenges you for your chosen level
DAY 24 - LEGENDARY ABS II
*LEVEL 4 (L4) / *LEVEL 3 (L3) / *LEVEL 2 (L2) / *LEVEL 1 (L1)
CORE CIRCUIT
ZONE 1 - LOWER RECTUS / TA 1A. Scissor Kicks x *90 sec (L4) / *75 sec (L3) / *60 sec (L2) / *45 sec (L1) - ARNOLD'S CHOICE
ZONE 2 - MID / UPPER RECTUS 1B. Plank Tuck Knee Drives x *60 sec (L4) / *45 sec (L3) OR Tuck Planks x *45 sec (L2) / *30 sec (L1) - ZANE'S CHOICE
ZONE 3 - OBLIQUES / SERRATUS 1C. **DB Suitcase Deadlifts x 30 sec each side (All Levels) - LABRADA'S CHOICE
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 RDL's x 60 sec weighted (All Levels)
***Performed once after all circuits are completed to finish workout / Use a weight that challenges you for your chosen level
Jacob Wilson 7
WEEK 4
CLASSIC CORE
DAY 25 - WILD CORE II - CARRY!
*LEVEL 4 (L4) / *LEVEL 3 (L3) / *LEVEL 2 (L2) / *LEVEL 1 (L1)
DB CARRY CIRCUIT
ZONE 1 - LOWER RECTUS / TA 1A. Alternating Knee Thrust Planks x *60 sec (L4) / *50 sec (L3) / *40 sec (L2) / *30 sec (L1)
1B. **DB Single Sided Carry (Right) x 30 sec (All Levels)
ZONE 2 - MID / UPPER RECTUS 1C. Cliffhanger Planks x *60 sec (L4) / *45 sec (L3) OR Reach Out Planks x *45 sec (L2) / *30 sec (L1)
1D. **DB Single Sided Carry (Left) x 30 sec (All Levels)
ZONE 3 - OBLIQUES / SERRATUS 1E. Side Bridges x *30 sec each side / *30 sec each side / *20 sec each side / *20 sec each side
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 Good Morning x 60 sec
***Performed once after all circuits are completed to finish workout / Use a weight that challenges you for your chosen level
DAY 26 - LUMBAR STABILIZATION - HYPER TENSION
HYPER TENSION CIRCUIT
LEVELS 4 / 3
ZONE 4 - LOW BACK / LUMBAR 1A. Hyperextensions x 60 sec / 50 sec / 40 sec / 30 sec / 20 sec / 10 sec
ZONE 4 - LOW BACK / LUMBAR 1B. Reverse Hypers x 60 sec / 50 sec / 40 sec / 30 sec / 20 sec / 10 sec
LEVELS 2 / 1
ZONE 4 - LOW BACK / LUMBAR 1A. Hyperextensions x 30 sec / 25 sec / 20 sec / 15 sec / 10 sec
ZONE 4 - LOW BACK / LUMBAR 1B. Reverse Hypers x 30 sec / 25 sec / 20 sec / 15 sec / 10 sec
Perform circuit in ladder fashion (1A x 60 sec -> 1B x 60 sec -> 1A x 50 sec -> 1B x 50 sec...)
Perform for the Following Number of Rounds: 2 (All Levels)
REST: 2 minutes between rounds 1 & 2
CHALLENGE - SIX PACK SHOWDOWN
DAY 28 - OFF
Jacob Wilson 8
SIX PACK SHOWDOWN CHALLENGE
HOW TO PERFORM THE SIX PACK SHOWDOWN CHALLENGE: This challenge will occur as a series of three 6 minute intervals. You will be granted a one minute rest between the first/second and second/third intervals. In each interval you will have 1 minute to complete the given exercise task specific to your level. Whatever time remains in that minute after the task is completed is rest that you have earned. At the top of the next minute you must begin your next task. Each interval will have you alternating back and forth 3 times each for the 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- ity/dynamic stability combo and failed to complete the squat thrust portion on the first round of the final combo in time. Make note of the suggested weights used as they are important for objectively scoring and giving you insight into your program progress.
*LEVEL 4 (L4) / *LEVEL 3 (L3) / *LEVEL 2 (L2) / *LEVEL 1 (L1)
STRENGTH 1A. Hanging Raise x *15 reps (L4) / *12 reps (L3) OR Captain's Chair Hanging Raise x *12 reps (L2) / *8 reps (L1) in 60 seconds - Rest balance of the minute
POWER 1B. **Plate Drags x 12 reps (6 in each direction) in 60 seconds - Rest balance of the minute
**Use the same weight as was used during the primer workout for this exercise.
Perform 3 consecutive times for a total of 6 minutes and immediately move onto next combo
REST: The only rest taken in this entire challenge is the rest earned after completing each exercise task for the balance of the 60 second time period.
STATIC STABILITY 2A. V-Sit Hold x *45 sec (L4) / *40 sec (L3) / *35 sec (L2) / *30 sec (L1) in 60 seconds - Rest balance of the minute
DYNAMIC STABILITY 2B. **Med Ball Russian Twist x *50 reps - 25 each side (L4) / *40 reps - 20 each side (L3) / *30 reps - 15 each side (L2) / *20 reps - 10 each side (L1) in 60 seconds - Rest balance of the minute
**Use the same weight as was used for the Russian Twist and Press during the Week 4 Old School Tools workout.
Perform 3 consecutive times for a total of 6 minutes and immediately move onto next combo
REST: The only rest taken in this entire challenge is the rest earned after completing each exercise task for the balance of the 60 second time period.
ENDURANCE 3A. Flutters x *45 sec (L4) / *40 sec (L3) / *35 sec (L2) / *30 sec (L1) in 60 seconds - Rest balance of the minute
POWER ENDURANCE 3B. Squat Thrusts x *15 reps (L4) / *12 reps (L3) / *10 reps (L2) / *8 reps (L1) in 60 seconds - Rest balance of the minute
Perform 3 consecutive times for a total of 6 minutes and immediately move onto next combo
REST: The only rest taken in this entire challenge is the rest earned after completing each exercise task for the balance of the 60 second time period.
CHALLENGE SCORING
Jacob Wilson
on 04-24-2021 01:16:38 GMT -05:00
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