Name: Playbook - Matt Fox - Back & Arms
Uploaded: 2023-12-22T05:17:08.321Z
Duration: 45 min
Description: Back & Arms

Great variety in the pull-up section. Thoroughly enjoyable!

Not too difficult but still challenging enough

Fletcher

Daniel

Was good fun mate back into it after a few weeks off

1. Pike push up 4 x 10
2. Pike push up hold 4 x 10 sec
3. Wall walkout 3 x 3-4
4. Shoulder press up 4 x 25 sec
5. Wide grip chin-ups 4 x 8
6. Circle chin-ups 4 x 3-4
7. Slow negative pull-ups 4 x 4
8. Pull-up hold 4 x 10 sec

- Start in pike position 
- Raise your hips as much as you can keeping your legs extended
- Lower your head towards the ground 
- Press yourself back up to the starting position

Pike push up

- Start in pike position 
- Raise your hips as much as you can keeping your legs extended
- Lower your head towards the ground 
- Hold position for time

Pike push up hold

- Begin in a push up position with feet in front of the wall
- Walk your hands towards the wall while walking your feet up the wall
- Reverse the movement back down

Wall walkouts

- Begin in a high plank position 
- Walk your hands up onto an elevated surface just forward of the body 
- Creating an elevated extended plank position 
- Walk your hands back down to the floor 
- Switching your lead hand each rep

Shoulder press ups

- Grab the bar wide grip 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

Wide grip chin-up

- Grab the bar with your palms facing you
- Pull your torso up in a circular motion until your head is above the bar 
- Keeping your elbows close to your body
- Continue the circle at the top and lower with a controlled motion

Circle chin-up

- Pull yourself upwards until your chin is above the bar
- As slow as possible, lower yourself

Slow negative pull-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

Back & Arms

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