What's up, guys? Jake Hutton from Fitness Culture. Today we're going to be going through
an active recovery core day. So yesterday we did some German volume
training, the day before that we did some German volume with our legs. So me and
Brody, come on, get in here man, you're on the camera now. Brody, it's a new
year, new you, man. Back for more, our marketing guy.
Anyway, Brody's been training with me, doing some German volume stuff. I'm pretty sore
today, you sore? Pretty sore. So for this German volume training you get really,
really sore, it's a lot of volume. So today we're gonna be doing an active
recovery core day. So what we're basically gonna do is nine different
core movements. And the way that we have it set up is we're gonna do three, do a
tri set, so 1a, 1b, 1c, we're gonna roll through those three for three sets with
no rest. So it's gonna get our heart rate up, it's kind of a little bit of cardio
there, so it's a nice way to burn some fat while doing some core stuff.
It's also going to open up our body in different ranges of motions because we're gonna
do some functional core things that are kind of out of the box, not your typical
core movements. And yeah, just obviously get a nice strong core.
So that's the thing we're trying to get, recovery, strong core, and just open up
a little bit today. So we'll go those three movements, once we're done
with those three, three sets, then we'll go onto 2a, 2b, 2c, we're gonna do
three sets of those three movements, and then 3a, 3b, 3c, three sets of those three
movements too. So it's a total of nine different movements. How many sets is
that, man? 9 sets each, 27 total sets of core. And when we're done
with that we're gonna get into some arm stuff, and we already did our cardio this
morning, so we'll just finish with our arm stuff. So let's get into it.
Alright guys, our first tri set today is gonna be med ball slams. So the med ball slams
are gonna do a good job of getting our heart rate up, to get it
going, and kind of an explosive core movement, then we're going to be doing a
roll out, which is kind of just an advanced plank, and then we're going to
be doing a rotational side plank. So we're gonna roll through these three
movements, try to keep our heart rate up. Three sets of every movement.
Alright guys, so on the rollout, it's basically just an extension of a plank, because
you're extending the plank out a little bit. So you can see some guys that have
a really strong core can do it with their feet, the next step down to be from your
knees, but the biggest thing is to make sure that when you're coming, you're
squeezing your glutes, keeping your core nice and tight, and not overextending
your back, so letting your lumbar into extension at the bottom. So, I see a lot of
people doing these that just come back like this, basically lay on the ground and come
back up. You really want to get into a plank position right over the bar,
keep your core tight, and then only go as far as you can while
keeping your core tight. So if you can go all the way down that's great.
If you can only come to here and be able to stay tight and come back that's just as good.
Our next tri set is gonna be a landmine rotational punch, I'm gonna show you that
right now, then we're gonna do some situps on a
stability ball, and then some strict toes-to-bar, and I'm gonna be on
an advanced toes-to-bar where instead of taking my toes to the bar,
once the toes come up you're gonna push your hips to the sky and then control it
back down. But right now we're gonna be doing the landmine rotational punch.
This is one of my favorite functional core movements. So what you're gonna do is set up in
a split stance, if you have a plate on the bar we'll just kind of go right down
to your crotch area, you're gonna row it, rotate, try to punch
your hip on that rotation, punch your hip into the bar, and then extend through the bar.
So it's a really good exercise, and basically the transfer of energy using
your hip from one foot to the next and then following through. So any
sport that requires rotational force, this is a good one, and it's just
really good because it's gonna force you to open your hips, open your shoulders,
so when you're really sore like this, gets your blood flowing, gets your heart rate up, and
causes you to have a big range of motion where you're opening up and doing a lot
with your body. So something like this. You grab it here, rotate, punch it up.
Our last tri set, is gonna be a lateral med ball toss, but since
we have a partner, me and Brody are gonna do it kind of more of a
fun way, where you're gonna catch it off the bounce and toss it back. But you can
just do it against the wall. Then we're gonna be doing a landmine toss,
so I'll show you that when we get there, and then we're going to finish with a 90
degree back extension on the glute ham raise.
The next exercise is gonna be the landmine toss. So this one's pretty
hard if you challenge yourself and go heavy. So I've got a couple 45s on.
That's pretty heavy, I wouldn't start out that heavy, but you can really feel it in your core.
We're gonna toss it up, and catch it, kind of turn into your hip here, you're
gonna really feel that core engage, and then you're going to throw it back up.
So, you really want to make sure you're catching it close to your body. If it drifts out
it's really gonna get your core even more if your hand gets away from your body.
So really try to catch it coming down to your shoulder, load your hip, toss it up,
keep it nice and tight.
Now that we're done with core, here's the plan of attack for our arms for today.
We're gonna pick two different barbell movements and just do those on their own
for our triceps and our biceps, meaning the first thing's gonna be a barbell
skullcrusher for our triceps, we're gonna take full recovery, try to goes heavy as
possible for a standard 12, 10, 8, those are gonna be our sets today.
And then we'll do the same for a barbell bicep curl. Once we're done with that
we're gonna be super setting a bicep and a tricep dumbbell movement, and then once
we're done with that we're gonna do a cable finisher. So we're gonna pick one
cable movement for the biceps, one cable movement for the triceps, and just do a
higher volume finisher to finish off the day.
We just finished up our heavy barbell movements, now we're gonna move on to the
dumbbells. So what we're gonna choose today is gonna be an overhead single arm
tricep overhead extension, so just one arm at a time. And then we're gonna do an
alternating Zottman curl, so it's just going to be a curl, we're gonna curl up,
pronate our hand, come back down. So we'll alternate and go back and forth.
We're gonna go back to back then rest, we're gonna superset this one, we're gonna go through
it three times, so we're gonna go 12, 10, 8 on this as well.
Finished up the dumbbell stuff, now we're gonna go into the cable stuff. So we're
gonna be doing a rope press down, keep your elbows tight to your sides, and then
we're gonna be doing a seated cable concentration curl. We're gonna superset
them, but the way we're gonna do it, we're gonna do it as a finisher. We're gonna be
doing 10 reps, rest 30 seconds, 10 reps, rest 30 seconds, and then back and forth
that way. So we'll just go back and forth, rest 30 seconds in between untill we
finish five sets of each exercise. So really the goal is probably, we're gonna
pick a weight that we can probably do for about 15 reps, stop at 10, and then
just the volume going back and forth with the short rests is gonna add up, and
just try to push through and try to get 10 reps everytime.
Alright guys, that wraps it up for our core and arms workout for today.
Normally we do a little bit of cardio at the end, but Brody and I, like I said earlier,
we already did it in the beginning. I hope you guys enjoy this. It really works well
to use these workouts for recovery and then obviously get a little arm work in
at the end. So if you enjoyed this workout you can click the link in our
description to download the full workout so you can take it to the gym with you and
follow along. And if you like this content please subscribe to the channel. Thank you.