Name: Playbook - Matt Fox - D2/W3
Uploaded: 2024-01-10T04:40:02.311Z
Duration: 30 min
Description: D2/W3

Garrett Reagan

Emmanuel Gonzalez

Sascha

Complete 4 rounds on each circuit. Aim to keep rest breaks to a minimum as you move down the list of exercises . At the end of the round you can rest for 1-2 mins

- 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

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

High knees

- Start by standing with your feet together   
- In one motion, jump your feet out to the side and raise your arms above your head
- Immediately reverse the motion by jumping back to the starting position
- Increase speed as you feel comfortable

Star jumps

- Start with a shoulder width stance 
- Leap laterally and let your opposite leg cross behind you
- Upon landing, immediately push off in the opposite direction
- Repeating back and forth for time or reps

Skater hops

Circuit 1

Keep weight over hands.
Engage core and stay on your toes
Be on an elevated base, chair bench, step etc

High plank jacks

- Lying on the floor 
- Criss-cross your legs back and forth 
- Keep your core engaged

Scissors

- Start in a high plank position 
- Take one hand off the floor and touch the opposite shoulder 
- Repeating on the opposite side

Shoulder taps

- 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

Circuit 2

D2/W3

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🥵😅

D2/W3

Community

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