Name: Playbook - Matt Fox - W1/D2
Uploaded: 2022-11-22T04:13:11.577Z
Duration: 45 min
Description: W1/D2

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

Brad

Zach

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

Tim Neill

Floyd MITCHELL

Shane

Drew

Good workout! The holds were tough! Could only do 3 chin up holds for about 25 sec average.

Andrew Hunt

Great pretty tough I'm already sore from the baseline test and day one haha

Brandon

Work through reps and sets. So finish one exercise and all the sets attached to it before moving onto the next exercise. This isn’t a circuit

- With your elbows in, bend your elbows and duck your head under the bar
- Once your head is under the bar, push your body back to the starting the position by straightening your elbows

Bodyweight tricep extension from bar

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your forehead to the bar
- Hold at the top engaging your back

Head to bar pull-up hold

- Grab the bar with your palms facing you
- Pull your torso up until your head is above the bar 
- Keeping your elbows close to your body
- Pause at the top and lower with slow controlled motion

Chin-up

- Hold the bar wide grip with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back (chin above bar)
- Hold position for time

Wide grip pull-up hold

- Grab the bar with your palms facing you
- Pull your torso up until your head is above the bar 
- Keeping your elbows close to your body
- Hold at the top

Chin-up hold

- Begin in a high plank position 
- Walk your hands up onto an elevated surface just forward of the body 
- Creating an elevated extended plank position 
- Walk your hands back down to the floor 
- Switching your lead hand each rep

Shoulder press ups

- Place your hands on the parallel bars
- Bend at the elbow to lower yourself
- Press through your hands, extending your elbows to come back up

Parallel bar dips

W1/D2

Adam

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

Marc

Tyler

W1/D1 - baseline Test

Jonathan

Marie

W1/D1

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

Ivan

W1/D3

W1/D4 REST DAY

Moritz

Edgar Azcuaga

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!

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/D2

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