Name: Playbook - Matt Fox - W1/D3
Uploaded: 2022-11-22T04:13:11.582Z
Duration: 45 min
Description: W1/D3

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

Tyler

Zach

Ivan

Tough, had to go to knees for the remaining sets of the pushups.  Just means I have room to progress.  Get Some!!!!

Tim Neill

Harder than you’d think. But a good workout

Drew

More exercises into routine (timings seem off as am able to complete much quicker than guidance suggests) 

Supersets added maybe?

Dave

Didn’t seem it was going to be tough but it sure was!! Great Friday workout

Andrew Hunt

Sets and reps! Not a circuit! 
Work through each exercise and all its sets and reps before moving on

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Push up

- Begin in a push up position with hands wide
- Lower body down to the ground
- Push through your arms to rise back up

Wide push up

- Start with your hands just outside the shoulders and shift your weight slightly forward 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Forward leaning push up

- 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

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

High knees

Weight into the hands
Explode off the legs while keeping the core engaged

Platform hop overs

W1/D3

Adam

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

Jonathan

Marie

W1/D1

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

W1/D4 REST DAY

Moritz

Edgar Azcuaga

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

Shane

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/D3

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