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

Brighid

Luca

Trusting the process, getting bad in shape

Sofia

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

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 💪🏼

W2/D3 Home shred

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