Name: Playbook - Matt Fox - W2/D2
Uploaded: 2022-11-22T04:13:11.602Z
Duration: 45 min
Description: W2/D2

Awesome 
Pull-ups are kicking my butt. Coming back Stronger 💪🔥

Dave

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

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

- 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

- Start in pike position 
- Raise your hips as much as you can keeping your legs extended
- Lower your head towards the ground 
- Hold position for time

Pike push up hold

- Begin in a push up position with feet in front of the wall
- Walk your hands towards the wall while walking your feet up the wall
- Reverse the movement back down

Wall walkouts

- Begin in a high plank position 
- Walk your hands up onto an elevated surface just forward of the body 
- Creating an elevated extended plank position 
- Walk your hands back down to the floor 
- Switching your lead hand each rep

Shoulder press ups

- Grab the bar wide grip 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

Wide grip chin-up

Circle pull up

- Pull yourself upwards until your chin is above the bar
- As slow as possible, lower yourself

Slow negative pull-up

- 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
- Hold at the top

Chin-up hold

W2/D2

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

W2/D2

Community

More workouts from Matt Fox