Name: Playbook - Matt Fox - D3/W3
Uploaded: 2024-01-10T04:40:02.315Z
Duration: 30 min
Description: D3/W3

Keegan

Garrett Reagan

Filthy 50

Complete 50 reps of all 10 exercises . Rest only when needed. Must finish the 50 before moving into the new exercise

- Begin in a high plank position 
- Bring your knee toward the center of your chest then to your opposite elbow
- Repeat on the opposite side

2 tap climbers

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Air squats

- Bend your knees bringing the feet flat on the floor hip width apart
- Lift your hips up towards the ceiling
- Lower down towards the ground and repeat

Table top hip thrusts

Perform prescribed reps on one leg before changing . If it’s done on time in a circuit, stay on the same leg for one round before switching sides for the next

Pulse lunge

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

Shoulder taps

- 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

- 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

Squat jacks

- 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

- Start in a side plank position 
- Raise your hips keeping your core engaged 
- Lower with a slow controlled movement
- Complete desired reps then repeat on the opposite side

Elbow side plank hip raises

D3/W3

Neill

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🥵😅

D3/W3

Community

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