Name: Playbook - Matt Fox - D2/W2
Uploaded: 2024-01-10T04:40:02.276Z
Duration: 25 min
Description: D2/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🥵😅

Garrett Reagan

Emmanuel Gonzalez

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

Ruben

Tabata workout format. 
20 secs of work . 10 secs of break.

This one we will alternate between pairs.

One exercise for 20 sec rest 10 sec then onto its partner exercise for 20 sec rest 10 then back to the first one. Alternating back and forth between the pair for a total of 10 rounds so you’ll do 5 sets of each exercise . 20:10 x 10 = 5 mins

- 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

- Place foot up onto the box and push through your heel to stand up
- Bring the other leg up and lift the knee forward 
- Step down and repeat on the opposite side

Step ups

Pair 1

- 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

- Lay on the floor with your legs bent and feet elevated 
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Elevated glute bridge

Pair 2

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes walk your feet out then back in

Supine walk outs

- Place your hands on the front edge of the chair just outside hips
- Move forward off the chair with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Chair dips

Pair 3

- From an elbow plank position 
- Alternately tuck each knee toward the outside of your arms

Spider plank

- Lying face down on the ground, arms and legs extended
- Raise both your arms and your legs 
- Engaging your glutes as you lift
- Pause at the top
- Lower back to starting position

Supermans

Pair 4

D2/W2

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.

D2/W2

Community

More workouts from Matt Fox