Name: Playbook - Matt Fox - Core & Chest
Uploaded: 2023-12-22T05:17:08.324Z
Duration: 45 min
Description: Core & Chest

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

Andres

Only got through 2 of each after a long warm up

Zach

Chris

Mohamed

Sweaty but so good ! Love body weight training-Thank you !

Heike

Good ass workout feel alive right after!!!!

Noah

Good quick workout with well prepared exercises and rest periods to challenge target areas.

Music in the sets. 
Shorter sets (I have 30 minutes a day since I have two toddlers). 
Is there a way to play from start to finish? 
Thank you!

Nick

1. Hollow body hold 5 x 20 sec
2. Diamond push ups 5 x 8
3. Lying leg raises 5 x 10
4. Wide push ups 5 x 15
5. In & outs 5 x 10
6. Incline push up 5 x 12
7. Commando plank 5 x 45 sec
8. Sprints 5 x 60m

- Hold your arms and legs extended above the floor
- Keep your core engaged and your lower back on the floor

Hollow body hold

- Thumb and pointer finger touching (diamond shape) with your hands 
- Bend at the elbows to come down 
- Keep you core engaged 
- Extend your arms to come up

Diamond push ups

- Lay on your back, hands at your sides 
- Raise your legs off the ground until straight up
- Lower them, stopping just short of them resting

Lying leg raises

- Begin in a push up position with hands wide
- Lower body down to the ground
- Push through your arms to rise back up

Wide push up

- With your body in a V-sit, bent at the knees, hands behind for support 
- Crunch your knees in and out

In & outs

- Start with your hands on an elevated surface 
- Lower your chest toward your hands
- Keep your core engaged and push yourself back up engaging your chest

Incline push up

- From elbow plank position 
- Walk your hands up to high plank 
- Reverse movement back down to the elbows 
- Maintain a tight core throughout the movement

Core & Chest

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