Name: Playbook - Matt Fox - Chest & Core
Uploaded: 2023-12-22T05:17:08.358Z
Duration: 45 min
Description: Chest & Core

Dave

Viacheslav

1. Mountain climbers 6 x 30 sec
2. Plank 6 x 1 min
3. Staggered push ups 5 x 16
4. High knees 5 x 30 sec
5. Clap push ups 6 x 15
6. Hanging L-sit hold 6 x 15 sec
7. Hanging windshield wipers 6 x 10
8. Push up holds 8 x 20 sec
9. Decline push ups 6 x max/failure

- 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

- Hands straight under shoulders, arms extended 
- Keep entire body tight as you hold position for time

Plank

- Perform push ups with one arm in a wide push up position and the other in a tricep push up position 
- Complete desired reps then repeat on the opposite side

Staggered Push Ups

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

High knees

- Start in push up plank position
- Lower into a pushup 
- Explode out of pushup and clap your hands while in the air
- Land on hands safely and repeat

Clap push up

- Hang from a bar with arms completely extended
- Raise your legs forming an L with your body
- Keep your core activated
- Hold for time

Hanging L-sit hold

- Hanging from a bar with arms extended 
- Lift your legs and swipe them from side to side like windshield wipers

Hanging windshield wipers

- Lower yourself into the bottom of a push up
- Hold position for time

Push up hold

- Place your feet on an elevated surface 
- Bend at the elbows to come down 
- Engage your chest as you push up

Decline push up

Chest & Core

Heike

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

Ignacio

Abs & Arms

Having the best work out I’ve had in awhile!!

Only got through 2 of each after a long warm up

Zach

Chris

Core & Chest

Rally too much for my level but it's a super killer workout! 💪

Chest & Core

Community

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