Name: Playbook - Matt Fox - W10/D5
Uploaded: 2022-11-22T04:13:11.847Z
Duration: 45 min
Description: W10/D5

Dave

- Hanging from a bar and lift your legs to an L-sit position 
- Flutter kick your legs up and down rapidly
- Keep your core engaged

Hanging flutter kicks

- Hang from a bar
- Tuck your knees up in a controlled manner to one side 
- Do not swing back and forth
- Focus on activating your core
- Lower and repeat to the opposite side

Hanging knee tuck side to side

Superset 1

- 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

- Hang from a bar with arms completely extended
- Raise your legs forming an L with your body
- Keep your core activated
- Hold for time

Hanging L-sit hold

Superset 2

- Start in a wall assisted plank 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Off wall mountain climbers

- Keeping your core tight
- Raise your knees up as high as possible toward your armpits
- Avoid swinging

Hanging knee ups

- Start in pike position with feet elevated 
- 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

Elevated pike push up

W10/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

Finally working out for function/ability.  Nice one

Chase

Moritz

W1/D5

Rowdy

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

Shane

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!

W10/D5

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