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Jacob Wilson

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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*

2. Hands Back Knee Tucks - 3 x 6 reps*

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


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)



ZONE 4 - LOW BACK / LUMBAR



DAY 5 - CORE 54 ACTIVATOR IV - GLUTES


1. Reverse Hypers - 3 x 6 reps*

2. Supermans - 3 x 6 reps*

3. Bird Dogs - 3 x 6 reps* (6 right leg / 6 left leg)




DAY 6 - OFF

DAY 7 - OFF

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WEEK 2

CORE PRIMERS

DAY 8 - THE ENDURANCE PRIMER


ZONE 2 - MID / UPPER RECTUS

ZONE 3 - OBLIQUES / SERRATUS


All Levels (1-4)

1A. **Banded Pliers x 60 sec All Levels (Low Intensity / High Duration - Endurance)

1B. *Plate Drags x 30 sec All Levels (High Intensity / Low Duration - Power Endurance)

1C. *DB Spellcasters x 30 sec All Levels (High Intensity / Low Duration - Power Endurance)

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)

1A. **Reverse Banded Crunch x 60 sec All Levels (Concentric Strength)

1B. *DB Rollups x 60 sec All Levels (Eccentric Strength)

1C. **Banded Cauldrons x 60 sec each side All Levels (Eccentric Strength)

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.






DAY 10 - THE STATIC STABILITY PRIMER

All Levels (1-4)

1A. **Anti-Lateral Anchor x *60 sec each side All Levels (Note: Place band around bent knees if too difficult) (Anti-Lateral

Stability)


1B. **Core Death Hold x *60 sec All Levels (Anti-Extension Stability)

1C. **Oak Tree Hold x *60 sec each side All Levels (Anti-Rotation Stability)

1D. **Kneeling Jackhammer Hold x *60 sec All Levels (Anti-Flexion Stability)



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


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WEEK 2

CORE PRIMERS

DAY 11 - THE POWER PRIMER

All Levels (1-4)





1A. **Banded Knee Thrusts x 6 reps each leg All Levels (Controlled Power)

1B. *Med Ball Throw-Ups x 6 reps All Levels (Ballistic Power)

1C. *Woodchopper Power Slams x 6 reps each side All Levels (Ballistic Power)

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.





DAY 12 - THE DYNAMIC STABILITY PRIMER

All Levels (1-4)

1A. **Anti-Lateral Anchor Raises x 60 sec each side (Note: Place band around bent knees if too difficult) (Anti-Lateral

Stability)

1B. **Core Death March x 60 sec All Levels (Extension Stability)

1C. **Oak Tree Jump Ups x 60 sec each side All Levels (Rotation Stability)

1D. **Kneeling Jackhammer Press x 60 sec All Levels (Flexion Stability)


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


DAY 13 - OFF

DAY 14 - OFF



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WEEK 3

CLASSIC CORE

DAY 15 - SIX PACK STANDARDS I













CORE CIRCUIT

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

1A. Hanging Raises x *60 sec (L4) / *45 sec (L3) OR Captain's Chair Raises *45 sec (L2) / *30 sec (L1)

1B. 90/90 Crunches x *90 sec (L4) / *75 sec (L3) / *60 sec (L2) / *45 sec (L1)

1C. Side Crunches x *30 sec each side (L4) / *30 sec each side (L3) / *20 sec each side (L2) / *20 sec each side (L1)



next round)

**60 SECOND STABILITY

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

CORE CIRCUIT

1A. **Med Ball Knee Tucks x 45 sec (All Levels)

1B. Ab Wheel Rollouts x *60 sec / *50 sec / *40 sec / *30 sec

1C. Broomstick Twists x *60 sec / *50 sec / *40 sec / *30 sec




next round)

**Use a Med Ball weight that challenges you consistent with your ability level.

***60 SECOND STABILITY


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

DAY 17 - LEGENDARY ABS I

CORE CIRCUIT



1A. V-Sit Hold x *60 sec (L4) / *50 sec (L3) / *40 sec (L2) / *30 sec (L1) - ZANE'S CHOICE

1B. **Kneeling Cable / Banded Crunch x 45 sec (All Levels) - ARNOLD'S CHOICE


1C. **DB Spell Casters x *45 sec (L4) / *45 sec (L3) / *30 sec (L2) / *30 sec (L1) - LABRADA'S CHOICE



next round)

**Use a weight that challenges you consistent with your ability level.



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

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WEEK 3

CLASSIC CORE









ZONE 1 - ADDUCTOR

ZONE 1 - ADDUCTOR

ZONE 2 - FOLDING RIB CAGE

ZONE 2 - FOLDING RIB CAGE

ZONE 3 - TA/PF

ZONE 3 - TA/PF

ZONE 4 - GLUTES

ZONE 4 - GLUTES

DAY 18 - WILD CORE I - SUCK!

VACUUM CIRCUIT


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)

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)

1E. ***Standing Banded Ab Twists x 45 sec (All Levels)


REST: Transitional betw exercises. No more than 1 min betw rounds (if ready before 1 min, jump back into the next

round)


***Adjust tension on bands as needed to match power output consistent with your ability level.

****60 SECOND STABILITY

2. Elevated Tuck Plank March x 60 sec

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

DAY 19 - LUMBAR STABILIZATION - HYPER TENSION

DAY 20 - REACTIV-8

HYPER TENSION CIRCUIT

LEVELS 4 / 3

1A. Hyperextensions x 60 sec / 50 sec / 40 sec / 30 sec / 20 sec / 10 sec

1B. Reverse Hypers x 60 sec / 50 sec / 40 sec / 30 sec / 20 sec / 10 sec

LEVELS 2 / 1

1A. Hyperextensions x 30 sec / 25 sec / 20 sec / 15 sec / 10 sec

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

1. Heels to the Heavens x 8 reps*


2. Hands Back Knee Tucks x 8 reps*

3. 90 / 90 Crunch x 8 reps*

4. Rollups x 8 reps*


5. Standing Banded Twists x 8 reps* (8 right / 8 left)

6. Side Crunches x 8 reps* (8 right / 8 left)

7. Reverse Hypers x 8 reps*

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

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WEEK 4

CLASSIC CORE













DAY 22 - SIX PACK STANDARDS II

CORE CIRCUIT


1A. Flutters x *90 sec (L4) / *75 sec (L3) / *60 sec (L2) / *45 sec (L1)

1B. **Plated Decline Sit-Ups x 45 sec (All Levels)

1C. Side Bridges x *30 sec each side (L4) / *30 sec each side (L3) / *20 sec each side (L2) / *20 sec each side (L1)



next round)



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

CORE CIRCUIT


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)

1B. **Med Ball Throw-Ups x 45 sec (All Levels)

1C. **Russian Twist and Press x *45 sec (L4) / *45 sec (L3) / *30 sec (L2) / *30 sec (L1)



next round)

**Use a Med Ball weight that challenges you consistent with your ability level.




level

DAY 24 - LEGENDARY ABS II

CORE CIRCUIT



1A. Scissor Kicks x *90 sec (L4) / *75 sec (L3) / *60 sec (L2) / *45 sec (L1) - ARNOLD'S CHOICE

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


1C. **DB Suitcase Deadlifts x 30 sec each side (All Levels) - LABRADA'S CHOICE



next round)





level

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WEEK 4

CLASSIC CORE









DAY 25 - WILD CORE II - CARRY!

DB CARRY CIRCUIT


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)

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)

1E. Side Bridges x *30 sec each side / *30 sec each side / *20 sec each side / *20 sec each side



next round)



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

1A. Hyperextensions x 60 sec / 50 sec / 40 sec / 30 sec / 20 sec / 10 sec

1B. Reverse Hypers x 60 sec / 50 sec / 40 sec / 30 sec / 20 sec / 10 sec

LEVELS 2 / 1

1A. Hyperextensions x 30 sec / 25 sec / 20 sec / 15 sec / 10 sec

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


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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 determined

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 stability/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.

STRENGTH

POWER

STATIC STABILITY

DYNAMIC STABILITY

ENDURANCE

POWER ENDURANCE

BEAT THE BOSS 18 ROUNDS


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

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.

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

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.



second time period.

3A. Flutters x *45 sec (L4) / *40 sec (L3) / *35 sec (L2) / *30 sec (L1) in 60 seconds - Rest balance of the minute

3B. Squat Thrusts x *15 reps (L4) / *12 reps (L3) / *10 reps (L2) / *8 reps (L1) in 60 seconds - Rest balance of the minute



second time period.

CHALLENGE SCORING


Arnold’s Worst

Nightmare


ATHLEAN XTREME COMPLETE ALL 18 ROUNDS Mr. Olympia

ATHLEAN ELITE COMPLETE 14-17 ROUNDS Mr. Universe

ATHLEAN PRO COMPLETE 11-13 ROUNDS Runner-Up

ATHLEAN SOLID COMPLETE 9-10 ROUNDS Showed Up

ATHLEAN BASIX COMPLETE LESS THAN 9 ROUNDS Spectator

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