Name: Playbook - Matt Fox - W1/D2 Home shred
Uploaded: 2022-09-06T22:35:45.557Z
Duration: 45 min
Description: W1/D2 Home shred

Would recommend to add level according to the participant’s capacity. Great work out though

Jaime

Chris White

Good but I can only do one round of each considering I have never worked out

Kristopher

You developed a workout I want to do again.  Great job

Kyle

Trent Nobles

David

Very nice , but to hard for beginners 😅💪

Werner

Nick

It was incredible, hands down best home workouts ever used !!

Emily

I am absolutely dying!! One of the best workouts I’ve done for sure 👊🏼

Jason

Tough but achievable. Don’t give up. Killer workout.

Merritt

This workout was real tough. I was only able to complete 3 rounds.

Terrance

This is not beginner stuff. Some serious training in w1d2

Tomislav

Victoria

Derrick

It was great!! Felt the burn with that one

Seth

Descending ladder supersets:
Work down in descending reps. Complete each superset before moving to the next. Can be done in any order. Rest when needed.

Superset 1
1. Ground to overhead 50-40-30-20-10
2. Bear Crawls (4m) up & back 5-4-3-2-1

Superset 2
1. Hand release push ups 30-25-20-15-10
2. Supine walk outs 15/15/15/15/15 (reps stay the same)

Superset 3
1. Chair dips 50-40-30-20-10
2. High knees 50-40-30-20-10

Superset 4
1. Wall kicks 10-10-10-10-10 (reps stay the same)
2. Reverse Crunch 20-20-20-20-20 (reps stay the same)

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down, touch the floor 
- Jump up out of squat reaching your arms up overhead

Ground to overhead

- Start on your hands and feet with your legs bent at 90 degrees
- With short range of motion crawl forward on your hands and feet then crawl back 
- Keep a neutral spine

Bear crawl (4m)

Superset 1

- 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

- 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

Superset 2

- 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

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

High knees

Superset 3

- Begin in bear crawl position in front of the wall
- Jump both deft up onto the wall
- Jump both feet back down to starting position

Wall kicks

- Place your arms extended by your sides 
- Raise your knees in toward your chest 
- Lifting your hips off the ground
- Roll back down with control

Reverse crunches

Superset 4

W1/D2 Home shred

Trusting the process, getting bad in shape

Sofia

Gylain

I thought I was reasonably fit, (run 10ks and half marathons) until I tried this! I started on intermediate then soon dropped to beginner level. Different kettle of fish. Mind over matter now to keep it going 💪🏻

W1/D1 Home shred

My favourite one so far! The workouts go so well together. You can see why you get us to do the next exercise, they all have purpose 💪🏼

Tony Newman

W1/D3 Home shred

Done! Tabata kills you no matter how fit you are! 😰

Bernie

W1/D4 Home shred

Alex

W2/D1 Home shred

It’s not so much getting easier… more that I am enjoying the pain

W2/D2 Home shred

90 lat shuffles and 40 rev burpees.  Brutal

Eduard

W2/D3 Home shred

Loved it.  Wall outs are brutal at the end of expert.

W2/D4 Home shred

W2/D5 Home shred

W3/D1 Home shred

W3/D2 Home shred

Nice workout, hit the spot after a “meh” day

W3/D3 Home shred

W3/D4 Home shred

Not as bad as it appears due to length.  The 15 seconds are crucial

Corbin

W4/D1 Home shred

W4/D2 Home shred

It was very hard! I did 70 reps per exercise.

The last set was a killer!!! Feeling good after 3 weeks though

Matt

W4/D3 Home shred

Very good shoulder & posterior chain workout.

W4/D4 Home shred

Short and sweat.   Do an extra round or two if you can

W4/D5 Home shred

Amazing workout! The 10 second breaks give you motivation to keep going!

Tara

W5/D1 Home shred

Good workout. The Tiger push-ups were challenging!

W5/D2 Home shred

W5/D3 Home shred

Not noticing huge body change but seeing massive difference in being able to get through each days exercises strongly!!! (This could be me needing to better my diet to slim the waste line)

W1/D2 Home shred

Community

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