Name: Playbook - Matt Fox - W2/D3 Home shred
Uploaded: 2024-01-10T06:26:18.738Z
Duration: 45 min
Description: W2/D3 Home shred

90 lat shuffles and 40 rev burpees.  Brutal

Nick

Eduard

Hardest workout so far 🥵 - feeling good now 👊🏻

Pyramid:
Work from 1-10 in numerical order, then reverse the order from 10-1.

1. High knees 100
2. Lateral shuttles (3m) 90
3. Sumo squats 80
4. Shoulder taps 70
5. Back extensions 60
6. Kick sits 50
7. Reverse burpees 40
8. Star plank 30 sec
9. Hand release push ups 20
10. Kick through 10

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

High knees

- Shuttle run laterally touching the ground on each side
- Increase speed as comfortable

Lateral shuttle (3m)

- Start with a wide toed out stance
- Push your hips back as you come down
- Keep your chest up 
- Reach parallel and come back up

Air sumo squat

- Start in a high plank position 
- Take one hand off the floor and touch the opposite shoulder 
- Repeating on the opposite side

Shoulder taps

- Lying on the floor face down 
- Raise your upper body engaging your lower back and glutes 
- Pause then lower back down

Back extensions

- Start in a modified plank position with legs bent
- Rotate to one side and kick the bottom leg through
- Repeat both directions

Kick sits

- Begin standing up 
- Bend the knees, in a controlled motion, lower your glutes all the way to the floor 
- Roll onto your back, bringing your knees toward your face 
- Use momentum to come forward, landing on your feet 
- Rise to standing and repeat movement

Reverse burpee

- From an elbow plank position 
- Tap one arm and the same side leg out to the side 
- Return to starting position and repeat on the opposite side

Star plank

- Start in a push up position
- Lower chest to the floor and lift hands up
- Then press your chest off the floor and body back up to starting position

Hand release push ups

- Begin in a bear crawl position 
- Sit back toward your heels
- Shift your weight forward, lift one hand and kick the opposite leg forward 
- Reverse the movement and repeat the sequence To the opposite side

Kick throughs

Pyramid 1-10 | 10-1

W2/D3 Home shred

Jake

Brighid

Luca

W1/D1 Home shred

Damn that was hard but lots of fun! Loved the exercises and the challenge! I didn't get through all the rounds thanks to my little 3yo but will give it a crack again soon!

The workout was good and tough. A little confusing to follow the rhythm at first but got it.

Jacob

Would recommend to add level according to the participant’s capacity. Great work out though

Jaime

W1/D2 Home shred

Loved it even though didn't get to finish it

My favourite one so far! The workouts go so well together. You can see why you get us to do the next exercise, they all have purpose 💪🏼

Jason

Tony Newman

W1/D3 Home shred

Done! Tabata kills you no matter how fit you are! 😰

Bernie

Kyle

Austin

W1/D4 Home shred

Nicolò

Alex

Gylain

W2/D1 Home shred

It’s not so much getting easier… more that I am enjoying the pain

W2/D2 Home shred

Loved it.  Wall outs are brutal at the end of expert.

W2/D4 Home shred

W2/D5 Home shred

Terrance

W3/D1 Home shred

W3/D2 Home shred

Nice workout, hit the spot after a “meh” day

W3/D3 Home shred

Seth

W3/D4 Home shred

Not as bad as it appears due to length.  The 15 seconds are crucial

Corbin

W4/D1 Home shred

W4/D2 Home shred

STEPHEN

It was very hard! I did 70 reps per exercise.

W4/D3 Home shred

Very good shoulder & posterior chain workout.

W4/D4 Home shred

Short and sweat.   Do an extra round or two if you can

W4/D5 Home shred

Amazing workout! The 10 second breaks give you motivation to keep going!

Tara

W5/D1 Home shred

Good workout. The Tiger push-ups were challenging!

W5/D2 Home shred

W5/D3 Home shred

Not noticing huge body change but seeing massive difference in being able to get through each days exercises strongly!!! (This could be me needing to better my diet to slim the waste line)

W2/D3 Home shred

Community

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