WEEK 9

CAVALIERE CORE

DAY 57 - THE ENDURANCE PRIMER

ZONE 1 - LOWER RECTUS / TA
ZONE 2 - MID / UPPER RECTUS
ZONE 3 - OBLIQUES / SERRATUS
ZONE 4 - LOW BACK / LUMBAR
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 58 - THE STRENGTH PRIMER

ZONE 1 - LOWER RECTUS / TA
ZONE 2 - MID / UPPER RECTUS
ZONE 3 - OBLIQUES / SERRATUS
ZONE 4 - LOW BACK / LUMBAR
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.
**Loading NOTE: Adjust tension on bands as needed to increase or decrease difficulty consistent with your ability level and cumulative fatigue.

DAY 59 - THE STATIC STABILITY PRIMER

ZONE 1 - LOWER RECTUS / TA
ZONE 2 - MID / UPPER RECTUS
ZONE 3 - OBLIQUES / SERRATUS
ZONE 4 - LOW BACK / LUMBAR
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)
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.

Pueblo, Co
jacobwtwilson @ gmail.com
Jacob Wilson
19
 WEEK 9
CAVALIERE CORE

DAY 60 - THE POWER PRIMER

ZONE 1 - LOWER RECTUS / TA
ZONE 2 - MID / UPPER RECTUS
ZONE 3 - OBLIQUES / SERRATUS
ZONE 4 - LOW BACK / LUMBAR
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)
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 61 - THE DYNAMIC STABILITY PRIMER

ZONE 1 - LOWER RECTUS / TA
ZONE 2 - MID / UPPER RECTUS
ZONE 3 - OBLIQUES / SERRATUS
ZONE 4 - LOW BACK / LUMBAR
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)
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 62 - OFF

DAY 63 - OFF

Pueblo, Co
jacobwtwilson @ gmail.com
Jacob Wilson
20

DAY 64 - BAR HOPPING I
ZONE 1 - LOWER RECTUS / TA
ZONE 1 - LOWER RECTUS / TA
ZONE 2 - MID / UPPER RECTUS
ZONE 2 - MID / UPPER RECTUS
ZONE 3 - OBLIQUES / SERRATUS
ZONE 3 - OBLIQUES / SERRATUS
ZONE 4 - LOW BACK / LUMBAR
DAY 65 - CORE 4-D I
ZONE 1 - LOWER RECTUS / TA
ZONE 1 - LOWER RECTUS / TA
ZONE 2 - MID / UPPER RECTUS
ZONE 2 - MID / UPPER RECTUS
ZONE 3 - OBLIQUES / SERRATUS
ZONE 3 - OBLIQUES / SERRATUS
ZONE 4 - LOW BACK / LUMBAR
Pueblo, Co
jacobwtwilson @ gmail.com
Jacob Wilson
WEEK 10
CAVALIERE CORE
*LEVEL 4 (L4) / *LEVEL 3 (L3) / *LEVEL 2 (L2) / *LEVEL 1 (L1)
CORE CIRCUIT
1A. Hanging S.Y.A. Hold x *60 sec (L4) / *45 sec (L3) OR Captain's Chair S.Y.A. Hold x *45 sec (L2) / *30 sec (L1)
1B.Single Leg Hanging Headrush [from toes] x *45 sec each side (L4) / *30 sec each side (L3) OR Single Leg Hanging
Headrush [from knees] x *45 sec each side (L2) / *30 sec each side (L1)
1C. Zen Hang Scissors x *60 sec (L4) / *45 sec (L3) OR Captain's Chair Zen Hang Scissors x *60 sec (L2) / *45 sec (L1)
1D. High Janda Crunches x *60 sec (L4) / *50 sec (L3) / *40 sec (L2) / *30 sec (L1)
1E. Twisting Long Legs (L4 & L3) x Failure OR Captain's Chair Twisting Long Legs (L2 & L1) x Failure
1F. Muay Thai Crunches x *60 sec (L4) / *50 sec (L3) / *40 sec (L2) / *30 sec (L1)
Perform for the Following Number of Rounds: 1-2
REST: Transitional betw. exercises. No more than 1 min betw. rounds (if ready before 1 min, jump back into next round.)
60 SECOND STABILITY
2. ***Banded Standing Hyperextensions x 60 sec (All Levels)
***Performed once after all circuits are completed to finish workout
*LEVEL 4 (L4) / *LEVEL 3 (L3) / *LEVEL 2 (L2) / *LEVEL 1 (L1)
CORE CIRCUIT
1A. Heel Press and Hold x *60 sec (L4) / *50 sec (L3) / *40 sec (L2) / *30 sec (L1) | PLANE: Sagittal | FOCUS: Static Stability
1B. **DB Reverse Corkscrews x *45 sec (All Levels) | PLANE: Transverse | FOCUS: Strength
1C. Butterfly Sit-Ups x *90 sec (L4) / *75 sec (L3) / *60 sec (L2) / *45 sec (L1) | PLANE: Sagittal | FOCUS: Endurance
1D. Banded 180º Overhead Step Outs x *60 sec (L4) / *50 sec (L3) / *40 sec (L2) / *30 sec (L1) | PLANE: Transverse |
FOCUS: Dynamic Stability
1E. Banded Warrior Elbow Thrusts x 30 sec each side (All Levels) | PLANE: Frontal | FOCUS: Power
1F. Power Pendulum Planks x *60 sec (L4) / *50 sec (L3) / *40 sec (L2) / *30 sec (L1) | PLANE: Frontal | FOCUS: Power
Endurance
Perform for the Following Number of Rounds: 1-2
REST: Transitional betw. exercises. No more than 1 min betw. rounds (if ready before 1 min, jump back into next round.)
**Use a weight that challenges you consistent with your ability level.
60 SECOND STABILITY
2. ***Banded Standing Hyperextensions x 60 sec (All Levels)
***Performed once after all circuits are completed to finish workout
21

DAY 66 - LUMBAR STABILIZATION - R.K. SUPERMAN
ZONE 4 - LOW BACK / LUMBAR
ZONE 4 - LOW BACK / LUMBAR
ZONE 4 - LOW BACK / LUMBAR
ZONE 4 - LOW BACK / LUMBAR
DAY 67 - WILD CORE VI - LIFT!
ZONE 1 - LOWER RECTUS / TA
ZONE 2 - MID / UPPER RECTUS
ZONE 3 - OBLIQUES / SERRATUS
ZONE 4 - LOW BACK / LUMBAR
DAY 68 - BAR HOPPING I
ZONE 1 - LOWER RECTUS / TA
ZONE 1 - LOWER RECTUS / TA
ZONE 2 - MID / UPPER RECTUS
ZONE 2 - MID / UPPER RECTUS
ZONE 3 - OBLIQUES / SERRATUS
ZONE 3 - OBLIQUES / SERRATUS
ZONE 4 - LOW BACK / LUMBAR
Pueblo, Co
jacobwtwilson @ gmail.com
Jacob Wilson
WEEK 10
CAVALIERE CORE
LEVELS 4 / 3
R.K.SUPERMAN CIRCUIT
1A. RKC Plank x 60 sec / 50 sec / 40 sec / 30 sec / 20 sec / 10 sec
1B. Superman Hold x 60 sec / 50 sec / 40 sec / 30 sec / 20 sec / 10 sec
LEVELS 2 / 1
1A. RKC Plank x 30 sec / 25 sec / 20 sec / 15 sec / 10 sec
1B. Superman Hold 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
*LEVEL 4 (L4) / *LEVEL 3 (L3) / *LEVEL 2 (L2) / *LEVEL 1 (L1)
WILD CORE CIRCUIT
1A. **OBB Hi/Low Toe Taps x 20 reps hi / 20 reps low (All Levels)
1B. **OBB Rock the Boat x 30 sec (All Levels)
1C. **OBB Overhead Jammers x 20 reps (All Levels)
1D. **OBB Rock the Boat x 30 sec (All Levels)
1E. **OBB Russian Twists x 15 reps each side (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 next round.)
NOTE: Rest as needed during each exercise to get all reps.
**Use a weight that challenges you consistent with your ability level.
60 SECOND STABILITY
2. ***OBB Hinge x 60 sec (All Levels)
***Performed once after all circuits are completed to finish workout
*LEVEL 4 (L4) / *LEVEL 3 (L3) / *LEVEL 2 (L2) / *LEVEL 1 (L1)
CORE CIRCUIT
1A. Hanging S.Y.A. Hold x *60 sec (L4) / *45 sec (L3) OR Captain's Chair S.Y.A. Hold x *45 sec (L2) / *30 sec (L1)
1B.Single Leg Hanging Headrush [from toes] x *45 sec each side (L4) / *30 sec each side (L3) OR Single Leg Hanging
Headrush [from knees] x *45 sec each side (L2) / *30 sec each side (L1)
1C. Zen Hang Scissors x *60 sec (L4) / *45 sec (L3) OR Captain's Chair Zen Hang Scissors x *60 sec (L2) / *45 sec (L1)
1D. High Janda Crunches x *60 sec (L4) / *50 sec (L3) / *40 sec (L2) / *30 sec (L1)
1E. Twisting Long Legs (L4 & L3) x Failure OR Captain's Chair Twisting Long Legs (L2 & L1) x Failure
1F. Muay Thai Crunches x *60 sec (L4) / *50 sec (L3) / *40 sec (L2) / *30 sec (L1)
Perform for the Following Number of Rounds: 1-2
REST: Transitional betw. exercises. No more than 1 min betw. rounds (if ready before 1 min, jump back into next round.)
60 SECOND STABILITY
2. ***Banded Standing Hyperextensions x 60 sec (All Levels)
***Performed once after all circuits are completed to finish workout
22

DAY 69 - CORE 4-D I
ZONE 1 - LOWER RECTUS / TA
ZONE 1 - LOWER RECTUS / TA
ZONE 2 - MID / UPPER RECTUS
ZONE 2 - MID / UPPER RECTUS
ZONE 3 - OBLIQUES / SERRATUS
ZONE 3 - OBLIQUES / SERRATUS
ZONE 4 - LOW BACK / LUMBAR
DAY 70 - REACTIV-8
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
Pueblo, Co
jacobwtwilson @ gmail.com
Jacob Wilson
WEEK 10
CAVALIERE CORE
*LEVEL 4 (L4) / *LEVEL 3 (L3) / *LEVEL 2 (L2) / *LEVEL 1 (L1)
CORE CIRCUIT
1A. Heel Press and Hold x *60 sec (L4) / *50 sec (L3) / *40 sec (L2) / *30 sec (L1) | PLANE: Sagittal | FOCUS: Static Stability
1B. **DB Reverse Corkscrews x *45 sec (All Levels) | PLANE: Transverse | FOCUS: Strength
1C. Butterfly Sit-Ups x *90 sec (L4) / *75 sec (L3) / *60 sec (L2) / *45 sec (L1) | PLANE: Sagittal | FOCUS: Endurance
1D. Banded 180º Overhead Step Outs x *60 sec (L4) / *50 sec (L3) / *40 sec (L2) / *30 sec (L1) | PLANE: Transverse |
FOCUS: Dynamic Stability
1E. Banded Warrior Elbow Thrusts x 30 sec each side (All Levels) | PLANE: Frontal | FOCUS: Power
1F. Power Pendulum Planks x *60 sec (L4) / *50 sec (L3) / *40 sec (L2) / *30 sec (L1) | PLANE: Frontal | FOCUS: Power
Endurance
Perform for the Following Number of Rounds: 1-2
REST: Transitional betw. exercises. No more than 1 min betw. rounds (if ready before 1 min, jump back into next round.)
**Use a weight that challenges you consistent with your ability level.
60 SECOND STABILITY
2. ***Banded Standing Hyperextensions x 60 sec (All Levels)
***Performed once after all circuits are completed to finish workout
1. ISO Reverse Crunches x 8 reps*
2. Heels to the Heavens x 8 reps*
3. Upper Circle Crunches x 8 reps* (8 Clockwise / 8 Counter-Clockwise)
4. 90 / 90 Crunches x 8 reps*
5. Recliner Elbow to Knee Tucks x 8 reps* (8 right / 8 left)
6. Standing Banded Twists x 8 reps* (8 right / 8 left)
7. Bird Dogs x 8 reps* (8 right leg / 8 left leg)
8. Reverse Hypers x 8 reps*
*Each repetition should be done with the intent of feeling a high quality contraction, however slow you may need to go.
23

DAY 71 - BAR HOPPING II
ZONE 1 - LOWER RECTUS / TA
ZONE 1 - LOWER RECTUS / TA
ZONE 2 - MID / UPPER RECTUS
ZONE 2 - MID / UPPER RECTUS
ZONE 3 - OBLIQUES / SERRATUS
ZONE 3 - OBLIQUES / SERRATUS
ZONE 4 - LOW BACK / LUMBAR
DAY 72 - CORE 4-D II
ZONE 1 - LOWER RECTUS / TA
ZONE 1 - LOWER RECTUS / TA
ZONE 2 - MID / UPPER RECTUS
ZONE 2 - MID / UPPER RECTUS
ZONE 3 - OBLIQUES / SERRATUS
ZONE 3 - OBLIQUES / SERRATUS
ZONE 4 - LOW BACK / LUMBAR
Pueblo, Co
jacobwtwilson @ gmail.com
Jacob Wilson
WEEK 11
CAVALIERE CORE
*LEVEL 4 (L4) / *LEVEL 3 (L3) / *LEVEL 2 (L2) / *LEVEL 1 (L1)
CORE CIRCUIT
1A. Hanging Bicycles x *60 sec (L4) / *45 sec (L3) OR Captain's Chair Bicycles x *60 sec (L2) / *45 sec (L1)
1B. Shin Scrapers x *60 sec (L4) / *50 sec (L3) / *40 sec (L2) / *30 sec (L1)
1C. Hanging Rock Levers (L4 & L3) x Failure OR Captain's Chair Rock Levers (L2 & L1) x Failure
1D. Power Pullups x *60 sec (L4) / *50 sec (L3) / *40 sec (L2) / *30 sec (L1)
1E. Anti-Lateral Anchor Raises x *45 sec each side (L4) / Anti-Lateral Zen Hang x *30 sec each side (L3) OR Captain's
Chair Anti-Lateral Zen Hang x *45 sec each side (L2) / *30 sec each side (L1)
1F. Headlock Twists x 30 sec each side (All Levels)
Perform for the Following Number of Rounds: 1-2
REST: Transitional betw. exercises. No more than 1 min betw. rounds (if ready before 1 min, jump back into next round.)
60 SECOND STABILITY
2. ***Banded Retreats x 60 sec (All Levels)
***Performed once after all circuits are completed to finish workout
*LEVEL 4 (L4) / *LEVEL 3 (L3) / *LEVEL 2 (L2) / *LEVEL 1 (L1)
CORE CIRCUIT
1A. Black Widow Knee Slides x *60 sec (L4) / *50 sec (L3) / *40 sec (L2) / *30 sec (L1) | PLANE: Transverse | FOCUS:
Power Endurance
1B. **Captain's Chair DB Knee Lifts x *45 sec (All Levels) | PLANE: Sagittal | FOCUS: Strength
1C. Gymnast Ab Tucks x *60 sec (L4) / *50 sec (L3) / *40 sec (L2) / *30 sec (L1) | PLANE: Sagittal | FOCUS: Dyn. Stability
1D. Cross-Body Plank Rows x 30 sec each side (All Levels) | PLANE: Transverse | FOCUS: Power
1E. Tower Holds x 30 sec each side (L4 & L3) / 20 sec each side (L2 & L1) | PLANE: Frontal | FOCUS: Static Stability
1F. Capt's Chair Pendulums x *90 sec (L4) / *75 sec (L3) / *60 sec (L2) / *45 sec (L1) | PLANE: Frontal | FOCUS: Endurance
Perform for the Following Number of Rounds: 1-2
REST: Transitional betw. exercises. No more than 1 min betw. rounds (if ready before 1 min, jump back into next round.)
**Use a weight that challenges you consistent with your ability level.
60 SECOND STABILITY
2. ***Banded Retreats x 60 sec (All Levels)
***Performed once after all circuits are completed to finish workout
24

DAY 73 - LUMBAR STABILIZATION - R.K. SUPERMAN
ZONE 4 - LOW BACK / LUMBAR
ZONE 4 - LOW BACK / LUMBAR
ZONE 4 - LOW BACK / LUMBAR
ZONE 4 - LOW BACK / LUMBAR
DAY 74 - WILD CORE VII - PIVOT!
ZONE 1 - LOWER RECTUS / TA
ZONE 2 - MID / UPPER RECTUS
ZONE 3 - OBLIQUES / SERRATUS
ZONE 4 - LOW BACK / LUMBAR
DAY 75 - BAR HOPPING II
ZONE 1 - LOWER RECTUS / TA
ZONE 1 - LOWER RECTUS / TA
ZONE 2 - MID / UPPER RECTUS
ZONE 2 - MID / UPPER RECTUS
ZONE 3 - OBLIQUES / SERRATUS
ZONE 3 - OBLIQUES / SERRATUS
ZONE 4 - LOW BACK / LUMBAR
Pueblo, Co
jacobwtwilson @ gmail.com
Jacob Wilson
WEEK 11
CAVALIERE CORE
LEVELS 4 / 3
R.K.SUPERMAN CIRCUIT
1A. RKC Plank x 60 sec / 50 sec / 40 sec / 30 sec / 20 sec / 10 sec
1B. Superman Hold x 60 sec / 50 sec / 40 sec / 30 sec / 20 sec / 10 sec
LEVELS 2 / 1
1A. RKC Plank x 30 sec / 25 sec / 20 sec / 15 sec / 10 sec
1B. Superman Hold 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
*LEVEL 4 (L4) / *LEVEL 3 (L3) / *LEVEL 2 (L2) / *LEVEL 1 (L1)
PHYSIOBALL CIRCUIT
1A. Physioball Bench Tucks x *60 sec / *50 sec / *40 sec / *30 sec
1B. Physioball Squat-Pivots x *60 sec / *60 sec / *30 sec / *30 sec
1C. Physioball Stirs x *60 sec / *45 sec OR Physioball Stirs on Knees x *45 sec / *30 sec
1D. Physioball Squat-Pivots x *60 sec / *60 sec / *30 sec / *30 sec
1E. Physioball Corkscrews x *60 sec / *45 sec OR Physioball Oblique Twists x *45 sec / *30 sec
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 next round.)
60 SECOND STABILITY
2. ***Physioball Reverse Hyper Scissors / Physioball Reverse Hypers x 60 sec
***Performed once after all circuits are completed to finish workout
*LEVEL 4 (L4) / *LEVEL 3 (L3) / *LEVEL 2 (L2) / *LEVEL 1 (L1)
CORE CIRCUIT
1A. Hanging Bicycles x *60 sec (L4) / *45 sec (L3) OR Captain's Chair Bicycles x *60 sec (L2) / *45 sec (L1)
1B. Shin Scrapers x *60 sec (L4) / *50 sec (L3) / *40 sec (L2) / *30 sec (L1)
1C. Hanging Rock Levers (L4 & L3) x Failure OR Captain's Chair Rock Levers (L2 & L1) x Failure
1D. Power Pullups x *60 sec (L4) / *50 sec (L3) / *40 sec (L2) / *30 sec (L1)
1E. Anti-Lateral Anchor Raises x *45 sec each side (L4) / Anti-Lateral Zen Hang x *30 sec each side (L3) OR Captain's
Chair Anti-Lateral Zen Hang x *45 sec each side (L2) / *30 sec each side (L1)
1F. Headlock Twists x 30 sec each side (All Levels)
Perform for the Following Number of Rounds: 1-2
REST: Transitional betw. exercises. No more than 1 min betw. rounds (if ready before 1 min, jump back into next round.)
60 SECOND STABILITY
2. ***Banded Retreats x 60 sec (All Levels)
***Performed once after all circuits are completed to finish workout
25

DAY 76 - CORE 4-D II
ZONE 1 - LOWER RECTUS / TA
ZONE 1 - LOWER RECTUS / TA
ZONE 2 - MID / UPPER RECTUS
ZONE 2 - MID / UPPER RECTUS
ZONE 3 - OBLIQUES / SERRATUS
ZONE 3 - OBLIQUES / SERRATUS
ZONE 4 - LOW BACK / LUMBAR
DAY 77 - REACTIV-8
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
Pueblo, Co
jacobwtwilson @ gmail.com
Jacob Wilson
WEEK 11
CAVALIERE CORE
*LEVEL 4 (L4) / *LEVEL 3 (L3) / *LEVEL 2 (L2) / *LEVEL 1 (L1)
CORE CIRCUIT
1A. Black Widow Knee Slides x *60 sec (L4) / *50 sec (L3) / *40 sec (L2) / *30 sec (L1) | PLANE: Transverse | FOCUS: Power
Endurance
1B. **Captain's Chair DB Knee Lifts x *45 sec (All Levels) | PLANE: Sagittal | FOCUS: Strength
1C. Gymnast Ab Tucks x *60 sec (L4) / *50 sec (L3) / *40 sec (L2) / *30 sec (L1) | PLANE: Sagittal | FOCUS: Dyn. Stability
1D. Cross-Body Plank Rows x 30 sec each side (All Levels) | PLANE: Transverse | FOCUS: Power
1E. Tower Holds x 30 sec each side (L4 & L3) / 20 sec each side (L2 & L1) | PLANE: Frontal | FOCUS: Static Stability
1F. Capt's Chair Pendulums x *90 sec (L4) / *75 sec (L3) / *60 sec (L2) / *45 sec (L1) | PLANE: Frontal | FOCUS: Endurance
Perform for the Following Number of Rounds: 1-2
REST: Transitional betw. exercises. No more than 1 min betw. rounds (if ready before 1 min, jump back into next round.)
**Use a weight that challenges you consistent with your ability level.
60 SECOND STABILITY
2. ***Banded Retreats x 60 sec (All Levels)
***Performed once after all circuits are completed to finish workout
1. ISO Reverse Crunches x 8 reps*
2. Heels to the Heavens x 8 reps*
3. Upper Circle Crunches x 8 reps* (8 Clockwise / 8 Counter-Clockwise)
4. 90 / 90 Crunches x 8 reps*
5. Recliner Elbow to Knee Tucks x 8 reps* (8 right / 8 left)
6. Standing Banded Twists x 8 reps* (8 right / 8 left)
7. Bird Dogs x 8 reps* (8 right leg / 8 left leg)
8. Reverse Hypers x 8 reps*
*Each repetition should be done with the intent of feeling a high quality contraction, however slow you may need to go.
26

DAY 78 - BAR HOPPING III
ZONE 1 - LOWER RECTUS / TA
ZONE 1 - LOWER RECTUS / TA
ZONE 2 - MID / UPPER RECTUS
ZONE 2 - MID / UPPER RECTUS
ZONE 3 - OBLIQUES / SERRATUS
ZONE 3 - OBLIQUES / SERRATUS
ZONE 4 - LOW BACK / LUMBAR
DAY 79 - CORE 4-D III
ZONE 1 - LOWER RECTUS / TA
ZONE 1 - LOWER RECTUS / TA
ZONE 2 - MID / UPPER RECTUS
ZONE 2 - MID / UPPER RECTUS
ZONE 3 - OBLIQUES / SERRATUS
ZONE 3 - OBLIQUES / SERRATUS
ZONE 4 - LOW BACK / LUMBAR
Pueblo, Co
jacobwtwilson @ gmail.com
Jacob Wilson
WEEK 12
CAVALIERE CORE
*LEVEL 4 (L4) / *LEVEL 3 (L3) / *LEVEL 2 (L2) / *LEVEL 1 (L1)
CORE CIRCUIT
1A. Posted Hanging Leg Raises (L4 & L3) x Failure each side OR Hanging Leg Raises (L2 & L1) x Failure
1B. Triple Pulse Mountain Climbers x *60 sec (L4) / *50 sec (L3) / *40 sec (L2) / *30 sec (L1)
1C. Hanging 90/90 Crunches x *45 sec (L4) / *30 sec (L3) OR Captain's Chair 90/90 Crunches x *45 sec (L2) / *30 sec (L1)
1D. Kneeling Crunch Hold x *60 sec (L4) / *50 sec (L3) / *40 sec (L2) / *30 sec (L1)
1E. Zen Hang Twists x *60 sec (L4) / *45 sec (L3) OR Captain's Chair Zen Hang Twists x *60 sec (L2) / *45 sec (L1)
1F. Oblique Crunch Pulldowns x *90 sec (L4) / *75 sec (L3) / *60 sec (L2) / *45 sec (L1)
Perform for the Following Number of Rounds: 1-2
REST: Transitional betw. exercises. No more than 1 min betw. rounds (if ready before 1 min, jump back into next round.)
60 SECOND STABILITY
2. ***Suspension Bridges x 60 sec (All Levels)
***Performed once after all circuits are completed to finish workout
*LEVEL 4 (L4) / *LEVEL 3 (L3) / *LEVEL 2 (L2) / *LEVEL 1 (L1)
CORE CIRCUIT
1A. Banded Mountain Climbers x *60 sec (L4) / *50 sec (L3) / *40 sec (L2) / *30 sec (L1) | PLANE: Sagittal | FOCUS: Power
Endurance
1B. Dead-er Bugs x *60 sec (L4) / *50 sec (L3) / *40 sec (L2) / *30 sec (L1) | PLANE: Transverse | FOCUS: Static Stability
1C. **Single Arm Otis Power Ups x 30 sec each side (All Levels) | PLANE: Sagittal | FOCUS: Power
1D. Dragon Twists x *60 sec (L4) / *50 sec (L3) / *40 sec (L2) / *30 sec (L1) | PLANE: Transverse | FOCUS: Endurance
1E. Alt. Leaning Towers x 45 sec (All Levels) | PLANE: Frontal | FOCUS: Dynamic Stability
1F. **Weighted Side Plank Lifts x 45 sec each side (All Levels) | PLANE: Frontal | FOCUS: Strength
Perform for the Following Number of Rounds: 1-2
REST: Transitional betw. exercises. No more than 1 min betw. rounds (if ready before 1 min, jump back into next round.)
**Use a weight that challenges you consistent with your ability level.
60 SECOND STABILITY
2. ***Suspension Bridges x 60 sec (All Levels)
***Performed once after all circuits are completed to finish workout
27

DAY 80 - LUMBAR STABILIZATION - R.K. SUPERMAN
ZONE 4 - LOW BACK / LUMBAR
ZONE 4 - LOW BACK / LUMBAR
ZONE 4 - LOW BACK / LUMBAR
ZONE 4 - LOW BACK / LUMBAR
DAY 81 - WILD CORE VIII - CLIMB!
ZONE 1 - LOWER RECTUS / TA
ZONE 2 - MID / UPPER RECTUS
ZONE 3 - OBLIQUES / SERRATUS
ZONE 4 - LOW BACK / LUMBAR
DAY 82 - BAR HOPPING III
ZONE 1 - LOWER RECTUS / TA
ZONE 1 - LOWER RECTUS / TA
ZONE 2 - MID / UPPER RECTUS
ZONE 2 - MID / UPPER RECTUS
ZONE 3 - OBLIQUES / SERRATUS
ZONE 3 - OBLIQUES / SERRATUS
ZONE 4 - LOW BACK / LUMBAR
Pueblo, Co
jacobwtwilson @ gmail.com
Jacob Wilson
WEEK 12
CAVALIERE CORE
LEVELS 4 / 3
R.K.SUPERMAN CIRCUIT
1A. RKC Plank x 60 sec / 50 sec / 40 sec / 30 sec / 20 sec / 10 sec
1B. Superman Hold x 60 sec / 50 sec / 40 sec / 30 sec / 20 sec / 10 sec
LEVELS 2 / 1
1A. RKC Plank x 30 sec / 25 sec / 20 sec / 15 sec / 10 sec
1B. Superman Hold 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
*LEVEL 4 (L4) / *LEVEL 3 (L3) / *LEVEL 2 (L2) / *LEVEL 1 (L1)
WILDCORE CIRCUIT
1A. Barbell Shin Scrapers x *60 sec / *50 sec / *40 sec / *30 sec
1B. Cross-Bar Climbers x 30 sec (All Levels)
1C. Barbell Sit-Ups x 30 sec (All Levels) Cross-Bar
1D. Cross-Bar Climbers x 30 sec (All Levels)
1E. Seated Front Rack 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)
60 SECOND STABILITY
2. ***Seated Overhead Hold x 60 sec
***Performed once after all circuits are completed to finish workout
*LEVEL 4 (L4) / *LEVEL 3 (L3) / *LEVEL 2 (L2) / *LEVEL 1 (L1)
CORE CIRCUIT
1A. Posted Hanging Leg Raises (L4 & L3) x Failure each side OR Hanging Leg Raises (L2 & L1) x Failure
1B. Triple Pulse Mountain Climbers x *60 sec (L4) / *50 sec (L3) / *40 sec (L2) / *30 sec (L1)
1C. Hanging 90/90 Crunches x *45 sec (L4) / *30 sec (L3) OR Captain's Chair 90/90 Crunches x *45 sec (L2) / *30 sec (L1)
1D. Kneeling Crunch Hold x *60 sec (L4) / *50 sec (L3) / *40 sec (L2) / *30 sec (L1)
1E. Zen Hang Twists x *60 sec (L4) / *45 sec (L3) OR Captain's Chair Zen Hang Twists x *60 sec (L2) / *45 sec (L1)
1F. Oblique Crunch Pulldowns x *90 sec (L4) / *75 sec (L3) / *60 sec (L2) / *45 sec (L1)
Perform for the Following Number of Rounds: 1-2
REST: Transitional betw. exercises. No more than 1 min betw. rounds (if ready before 1 min, jump back into next round.)
60 SECOND STABILITY
2. ***Suspension Bridges x 60 sec (All Levels)
***Performed once after all circuits are completed to finish workout
28

DAY 83 - CORE 4-D III
ZONE 1 - LOWER RECTUS / TA
ZONE 1 - LOWER RECTUS / TA
ZONE 2 - MID / UPPER RECTUS
ZONE 2 - MID / UPPER RECTUS
ZONE 3 - OBLIQUES / SERRATUS
ZONE 3 - OBLIQUES / SERRATUS
ZONE 4 - LOW BACK / LUMBAR
DAY 84 - CHALLENGE - THE BAR EXAM
Pueblo, Co
jacobwtwilson @ gmail.com
Jacob Wilson
WEEK 12
CAVALIERE CORE
*LEVEL 4 (L4) / *LEVEL 3 (L3) / *LEVEL 2 (L2) / *LEVEL 1 (L1)
CORE CIRCUIT
1A. Banded Mountain Climbers x *60 sec (L4) / *50 sec (L3) / *40 sec (L2) / *30 sec (L1) | PLANE: Sagittal | FOCUS: Power
Endurance
1B. Dead-er Bugs x *60 sec (L4) / *50 sec (L3) / *40 sec (L2) / *30 sec (L1) | PLANE: Transverse | FOCUS: Static Stability
1C. **Single Arm Otis Power Ups x 30 sec each side (All Levels) | PLANE: Sagittal | FOCUS: Power
1D. Dragon Twists x *60 sec (L4) / *50 sec (L3) / *40 sec (L2) / *30 sec (L1) | PLANE: Transverse | FOCUS: Endurance
1E. Alt. Leaning Towers x 45 sec (All Levels) | PLANE: Frontal | FOCUS: Dynamic Stability
1F. **Weighted Side Plank Lifts x 45 sec each side (All Levels) | PLANE: Frontal | FOCUS: Strength
Perform for the Following Number of Rounds: 1-2
REST: Transitional betw. exercises. No more than 1 min betw. rounds (if ready before 1 min, jump back into next round.)
**Use a weight that challenges you consistent with your ability level.
60 SECOND STABILITY
2. ***Suspension Bridges x 60 sec (All Levels)
***Performed once after all circuits are completed to finish workout
29
 THE BAR EXAM CHALLENGE
HOW TO PERFORM THE BAR EXAM CHALLENGE: In today’s workout you will be tasked with performing 6 exercises that will test different
functions of the core including Static and Dynamic Stability, Strength and Power as well as Endurance and Power Endurance. You are to
complete 1 round of each exercise resting only 30 seconds between exercises. As you work towards the stated time or rep goal every
time you rest-pause; subtract 2.5 points. Every time you drop down; subtract 5 points. If you are late starting the next exercise, subtract
10 points. At the end, total all point deductions accrued during the challenge and subtract from 280 to get your final score. A perfect
score is achieved by completing each exercise without stopping, dropping, or being late to resume. This perfect score is equal to 280
points (this score is considered passing in every Uniform Bar Exam state).

*LEVEL 4 / *LEVEL 3 / *LEVEL 2 / *LEVEL 1

ZONE 1 - LOWER RECTUS / TA
ZONE 1 - LOWER RECTUS / TA
ZONE 2 - MID / UPPER RECTUS
ZONE 2 - MID / UPPER RECTUS
ZONE 3 - OBLIQUES / SERRATUS
ZONE 3 - OBLIQUES / SERRATUS
THE BAR EXAM CHALLENGE
Hanging S.Y.A. Hold x *90 sec (L4 &L3) OR Captain's Chair S.Y.A. Hold x *90 sec (L2 & L1)
Hanging Bicycles x *80 reps [right/left leg = 1 rep] (L4 & L3) OR Captain's Chair Bicycles x *80 reps [right/left leg = 1 rep]
(L2 & L1)
Hanging 90/90 Crunches x *40 reps (L4 & L3) OR Captain's Chair 90/90 Crunch x *40 reps (L2 & L1)
Hanging Zen Scissors x *100 reps [right/left leg cross = 1 rep] (L4 & L3) OR Captain's Chair Zen Scissors x *100 reps
[right/left leg cross = 1 rep] (L2 & L1)
Hanging Twisting Long Legs x *15 reps [right/left twists = 1 rep] (L4 & L3) OR Captain's Chair Twisting Long Legs x *15
reps [right/left twists = 1 rep] (L2 & L1)
Hanging Wipers x *30 reps [right/left roations = 1 rep] (L4 & L3) OR Captain's Chair Wipers x *30 reps [right/left roations
= 1 rep] (L2 & L1)
Perform for the Following Number of Rounds: 1
REST: 30 sec between exercises. NOTE: If you are late starting the next exercise, subtract 10 points.
PENALTY: Every time you rest-pause; subtract 2.5 points. Everytime you drop down; subtract 5 points. If you are late
starting the next exercise, subtract 10 points.
At the end, total all point deductions accrued during the challenge and subtract from 280 to get your final score. A
perfect score is achieved by completing each exercise without stopping, dropping, or being late to resume. This perfect
score is equal to 280 points (this score is considered passing in every Uniform Bar Exam state).

CHALLENGE SCORING

BEAT THE BOSS 280 The ABtorney General

ATHLEAN XTREME 260 - 279 District Abtorney

ATHLEAN ELITE 230 - 259 Legal Eagle

"If You're Fit, You
ATHLEAN PRO 200 - 229
Must Acquit"
ATHLEAN SOLID 160 - 199 Plead the Fifth

ATHLEAN BASIX LESS THAN 160 Disbarred

Pueblo, Co
jacobwtwilson @ gmail.com
Jacob Wilson
30
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