Name: Playbook - Matt Fox - D3/W4
Uploaded: 2024-01-10T04:40:02.331Z
Duration: 32 min
Description: D3/W4

Garrett Reagan

Tabata 

20 sec on 10 sec off x 8 rounds on each exercise! 1-2 minute break between exercises

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

Burpee

- From a high plank position 
- Jump your feet to the side staggering your stance 
- Jump your legs back to plank and repeat to the opposite side repeating back and forth to each side

Straddles

- With hands on your hips perform alternating jumping lunges

Jumping lunges

Supermans + hand release push ups

- 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 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

- 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

- Begin with feet wide and toes pointed slightly out
- Bend one knee and lower into a squat while keeping the other one straight
- Repeat on the opposite side

Cossack squats

D3/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🥵😅

D3/W4

Community

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