Name: Playbook - Matt Fox - D1/W4
Uploaded: 2024-01-10T04:40:02.324Z
Duration: 30 min
Description: D1/W4

Garrett Reagan

Reps and sets

Finish all sets for the one exercise before moving onto the next.

- Sit against a wall with your legs and hips bent at 90 degrees
- Hold for time

Wall sit

- Step back behind your front leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward

curtsy squat

- 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

Commando plank

- Keep your elbow underneath your shoulder, and feet stacked on top of each other
- Press your hips toward the ceiling to make a straight line from head to toe
- Hold position for time

Elbow side plank

Supermans + hand release push ups

2-3 pulses or half reps at the bottom = 1 rep. Done for time or reps as prescribed in program

Pulse squat

D1/W4

Neill

Keegan

D1/W1 TABATA

Just what I needed , moving away from weights from lower back pain

Riley

POURING sweat. What a challenge on day two. Great job on this. Can’t wait for day 3.

Christian

D2/W1 - AMRAP 
As many rounds as possible

Dave

Round 1 /12 you’re like oh this is cake, and now I’m typing with shaky hands lol

D3/W1

D4/W1

Simple but HARD. I’m doing these to help my endurance since I don’t have any lol!

Candace

Mostly leg workout! Need a system were the 4 minutes continues without pushing buttons and the alarm between rest and exercise.

Pavel

Brother, I couldn’t kick my way out of a wet paper sack right now 😩🥵

D1/W2

We scaled the incline push-ups for 5 traditional each time, as well as 5 chair dips for a round instead of 20 seconds worth, and it burns🥵😅

Emmanuel Gonzalez

Hey Matt, maybe my favorite workout yet. Great variation. Cheers, mate.

Ruben

D2/W2

Round 3 ripped us to shreds brother 🫠🥵

D3/W2

D4/W2

Starting the 3rd week feeling fitter& stronger! Great post workout high 😎

D1/W3

Sascha

D2/W3

D3/W3

D4/W3

D2/W4

D3/W4

30 for 30 was an amazing kick start 🫡 

Ready for the next one.

D1/W4

Community

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