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

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

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!

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!

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!

W2/D1

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