Name: Playbook - Matt Fox - W1/D5
Uploaded: 2022-11-22T04:13:11.590Z
Duration: 40 min
Description: W1/D5

Finally working out for function/ability.  Nice one

Chase

Dave

Moritz

Edgar Azcuaga

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

Shane

It was tough because I didn’t read the rest time correctly. I’m killing my self!

James

Holy cow that was tough! Legs feel like jelly

Andrew Hunt

Reps and sets. Finish the exercise and all it’s reps and sets before moving into the next exercise

- 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

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

Jump squats

- Stand with your feet shoulder width apart 
- Step back into a reverse lunge until both legs are bent at 90 degrees 
- Stand back up to the starting position and repeat on the opposite side

Reverse lunges

- 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

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

High knees

- Begin with feet wide and toes slightly pointed out
- Press hips back and lower down until knees are 90 degrees

Sumo squats (bodyweight)

- Run at a good pace for you 
- Increase speed and intensity as you progress

Running

W1/D5

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

Daniel

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

Adolfo

Adam

W1/D1 - baseline Test

W1/D1

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!

Tyler

Zach

W1/D3

W1/D4 REST DAY

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.

Drew

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

W1/D5

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