Name: Playbook - Matt Fox - Abs & Arms
Uploaded: 2023-01-26T04:52:26.604Z
Duration: 45 min
Description: Abs & Arms

Heike

Can’t believe I have to tap rest and work every time. It should be automatic

Ignacio

1. Hanging leg raises 4 x 8
2. Hanging knee raise holds 4 x 10 sec
3. Chin-ups 4 x 45 sec
4. Pull-up hold 4 x 15 sec
5. Chin-up hold 4 x 15 sec
6. Mountain climbers 4 x 20 sec
7. High knees 4 x 30 sec

- Hanging from the bar, keeping your legs extended 
- Raise up while keeping your core tight to form an “L” with your body
- Lower legs back down
- Avoid swinging

Hanging leg raises

- Hang from a bar
- Tuck your knees up in a controlled manner
- Focus on activating your core
- Hold position for time

Hanging knee raise hold

- Grab the bar with your palms facing you
- Pull your torso up until your head is above the bar 
- Keeping your elbows close to your body
- Pause at the top and lower with slow controlled motion

Chin-up

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Hold at the top engaging your back

Pull-up hold

- Grab the bar with your palms facing you
- Pull your torso up until your head is above the bar 
- Keeping your elbows close to your body
- Hold at the top

Chin-up hold

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain climbers

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable

Abs & Arms

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