Name: Playbook - Matt Fox - W2/D1
Uploaded: 2022-11-22T04:13:11.599Z
Duration: 45 min
Description: W2/D1

Single bar dips was too hard for my level

Adolfo

Dave McN

Tyler

I can’t move my arms now! This was a great workout

James

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

- Thumb and pointer finger touching (diamond shape) with your hands 
- Bend at the elbows to come down 
- Keep you core engaged 
- Extend your arms to come up

Diamond push ups

- 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

- Begin in a high plank position, on your tip toes and hands slightly turned out
- Lean forward driving your shoulders forward of your hands
- Keep entire body tight as you perform a push up

Psuedo planche push ups

- 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

- 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

- Place your hands just outside shoulder width 
- Bend at the elbows lowering your body 
- Extend your elbows to press yourself back up

Single bar dips

Sprint

W2/D1

Woooow 😅😅😅😅
This workout is efficient and brutal 🤣🤣🤣

Sarah

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!

W1/D1 - baseline Test

Amazing sesh 💪🏽 We sweated like crazy 💦💦💦💦 
Loved it 👍🏽

Adam

W1/D1

Kirk

That was awesome 
Arms are shaking - yeah!!!🔥💪

W1/D2

Woaaaw 🔥🔥🔥🔥🔥
The sweat was real 💪🏽

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

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!

Andrew Hunt

W2/D2

W2/D3 Rest day

Jack

Definitely needed that rest day before completing this bad boy 😅🥵

W2/D4

Awesome 
Did not do the cardio in this session 
Cardio will be done in second workout of the day

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

W2/D7

W3/D1 Rest Day

Manageable. Some exercises were tougher than others after a hard days work. But good fun

W3/D2

AwesomeWorkout !!!🔥🔥💪
Completed some of the pull up & chin-ups as negative reps only. 
Arms and back are lit 🔥

Arms were completely dead by the third group

W3/D3

Wall walkouts !! Yeah!!
Great session 🔥💪

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

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 💯💪🏻

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

Awesome 
Lots of the pull ups are beyond my current 
Great workout 💪🔥👍capabilities - Archers!

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

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

🔥💪👍
Awesome workout!!

Pull ups - just keep coming back - improving 😁

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

Awesome 
Struggle to complete some of the exercises- just modify & get better

W6/D2

Single bar dips at the end?! Rough!!!! Ahhahaha

Awesome workout!
Pushups fit in nicely with
My Mental Health Challenge of 2000 pushups in 23 days !

W6/D3

Yeah! Very hard, did not get arepa & utilized band for assistance. Great workout! Thank your

It took me forever to complete it. It is a little bit too much for my level

W6/D5

W6/D6

W7/D1 - REST DAY

W6/D4 REST DAY

W5/D2 REST DAY

W4/D5 REST DAY

W2/D6 REST DAY

Great
Had to modify some 
Not sure if I did the
Super sets correct tough workout 👍😁

W2/D1

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