Name: Playbook - Matt Fox - W1/D1
Uploaded: 2022-11-22T04:13:11.574Z
Duration: 40 min
Description: W1/D1

Dave

Adam

Marie Breuer

Tyler

Smashed in in just under 29min! What a sweat!

Zach

Great a little short but looking forward to workouts getting longer to see progress! Thanks

Anthony

Killer!!  Took me an hour and 7 to complete, but I did it!!

Tim Neill

Great start.   Would have just liked a quick warm up sequence

Garrett Legraen

Daniel

Corbin

Restarted this after the first week and noticeable difference my 2nd go around

Anthony Hollimon

Edgar Azcuaga

Accidentally split Day 1. Added a 15 minute run to make up for it. Feels good to be active again!

Jeremy

Gabriel

Ndiva

Ended up breaking this into two days but it’s getting easier. Body is enjoying the shock

Kenny

Bit of a struggle. A lot less fit then I thought I was. Excited to see where the next 12 weeks takes me. 
Day 1 ✅💪🏻💪🏻💪🏻

Shane

Good. Jump squats were a good active rest

Drew

Was the perfect amount of time and effort

Austin

Good workout. I'm gassed! First time doing this, and it's clear I'm very out of shape. I will stick with this though. It's the perfect type of fitness me me. Thank you for a good program

Mike

Complete 4 rounds of the first circuit with a 90 sec break end of each round. Then move onto circuit 2

- 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

- Start in a push up position
- Lower chest to the floor and lift hands up
- Then press your chest off the floor and body back up to starting position

Hand release push ups

- Position a bar in a rack to about waist height
- With your heels on the ground with your arms fully extended  
- Your body should be straight hanging underneath the bar 
- Flexing the elbow, pull your chest towards the bar, retract your shoulder blades
- Pause at the top then return yourself to starting position

Australian pull-up

- Start with a shoulder width stance and chest lifted 
- Jump and land in a lunge stance
- With both knees bent at 90 degrees
- Jump up, switching your feet in mid air, landing on the opposite side 
- Repeating back and forth for time or reps

Jump lunges

Full body circuit

- Start in pike position 
- Raise your hips as much as you can keeping your legs extended
- Lower your head towards the ground 
- Press yourself back up to the starting position

Pike push up

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

High knees

- Sit your hips back and down
- Reach parallel and jump explosively up

Jump squats

- 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

W1/D1

It’s a good baseline to know where I am at with my fitness. Lots of work to do!

I can’t change kilos into reps, or seconds etc the rest is great!

Adolfo

W1/D1 - baseline Test

That was awesome 
Arms are shaking - yeah!!!🔥💪

So many pull ups/ holds. An initiation back into working against my bodyweight 😂💪

Brad

W1/D2

Didn’t feel bad at first but was dripping in sweat by the end!

W1/D3

W1/D4 REST DAY

Finally working out for function/ability.  Nice one

Chase

Moritz

W1/D5

Rowdy

Highlighted a few of my weaknesses. Looking forward to seeing how I improve as I work through the program

W1/D6

Single bar dips was too hard for my level

W2/D1

Awesome 
Pull-ups are kicking my butt. Coming back Stronger 💪🔥

Sucks having to use a band with some of these due to a niggle in the shoulder but this workout definitely kicks you in the ass.

Couldn’t do the wall walkouts very well so did planks instead. The hold were killer!

W1/D1

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