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

Adam

Jonathan

Marie

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

Dave

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

Can the app time the working and resting time for each exercise and between exercises creating a full video workout?

Marc

W1/D1 - baseline Test

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

Brad

Too tough, might need to repeat week1.  So much progress all the same.  🔥

W1/D2

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

Ivan

W1/D3

W1/D4 REST DAY

Moritz

Enjoyed the running at the end! Helped loosen up the leg burn 🤣

W1/D5

Rowdy

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

10 second holds are challenging after the other chins

W1/D6

I can’t move my arms now! This was a great workout

James

W2/D1

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!

Andrew Hunt

W2/D2

W2/D3 Rest day

Jack

Definitely needed that rest day before completing this bad boy 😅🥵

W2/D4

W2/D5

Awesome training plan. I feel much more comfortable with my body and relaxed

Chris

Third time doing it.  Great burn.  Swapped a few things to keep it fresh but fun concept

Dylan Manning

W2/D7

W3/D1 Rest Day

Manageable. Some exercises were tougher than others after a hard days work. But good fun

W3/D2

Arms were completely dead by the third group

Negatives are tough by the end. Tricep exercise was tough by the end too. Good workout

W3/D3

Great workout for shoulder and core. Couldn’t do walk outs because cut on the palm. Will make them up when it heals

W3/D5

Connor

If you try to count your reps and then match or beat it each time it forces you to push.   Solid cardio

W3/D4

Great workout for a Saturday morning! Completed just over min 40. Be sure to warm up with plenty of shoulder movements for this one.

Michael

Definitely feel the workout intensity progressing as I go. Programming on point 💯💪🏻

Runnings got me today. But got it all done

W3/D6

Pike holds and Wide p ups were extra hard being at the end of the workout.

W4/D1

I found most of this fairly easy so I added reps I like when there is an advanced set.  Solid workout though.  Thanks

W4/D2

Even with the bands the archer pull-ups felt a bit awkward but otherwise great workout!

I’m hoping to get the archers one day but not yet

The archer pull ups I was no where near being able to do. Did slow wides instead.
Challenging work out though.

W4/D3

Good workout. Harder than I thought by the end.

W4/D4

Good workout. Wall sits aren’t fun at the end 😉

W4/D6

W4/D7

W5/D1

W5/D3

Typewriters were harder than I remember. Good workout out

W5/D4

Legs burning.   Surprisingly tough without weights

W5/D5

W5/D6

Harder than it seems if you keep to 1 minute between rounds

W6/D1

W6/D2

W6/D3

W6/D5

W6/D6

W7/D1 - REST DAY

W6/D4 REST DAY

W5/D2 REST DAY

W4/D5 REST DAY

W2/D6 REST DAY

W7/D2

W7/D3

W7/D4

W7/D5

W7/D6

W8/D1

W8/D2

W8/D3

W8/D4 REST DAY

W8/D5

Good ab work.  Confused by 1 rep of bicycles.  Figured 5 sets of 15 seconds

W8/D6

W9/D1

W9/D2

Hard.  Still can’t master 12 pull-ups but assistance band was key.

W9/D3

W9/D4

W9/D5 rest

Legs burning and heart pumping at the end

W9/D6

W9/D7

W10/D1

W10/D2

W10/D3 REST DAY

W10/D4

W10/D5

W10/D6

W11/D1

W11/D2

W11/D3 rest day

W11/D4

W11/D5

W11/D6

W11/D7

W12/D1

W12/D2

W12/D3

W12/D4 - rest day

W12/D5 rest day

Was pretty mean program put 3kg of muscle on as well as losing fat. At 57 found a couple of exercises hard  but al in all recommended. On to kettle bell workout now

W1/D1

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