Name: Playbook - Matt Fox - W2/D4
Uploaded: 2022-11-22T04:13:11.610Z
Duration: 40 min
Description: W2/D4

Dave

Jack

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

Shane

Drew

Wasn’t able to finish. Pretty tough work out.

Andrew Hunt

Part 1- Full body circuit. Complete as a circuit with no/minimal rest between each exercises. Resting at the end of each round!

Then part two is reps and sets! Not a circuit

- 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

- Sit your hips back and down
- Reach parallel and jump explosively up

Jump squats

- 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

- Start in a plank position with core engaged
- Walk one arm and leg forward dropping into a push up
- Repeat on the opposite side

Spider crawls

Circuit A- 5 rounds

- Grab the bar with your palms facing you
- Pull your torso up in a circular motion until your head is above the bar 
- Keeping your elbows close to your body
- Continue the circle at the top and lower with a controlled motion

Circle chin-up

- 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

- Keeping your core tight
- Raise your knees up as high as possible toward your armpits
- Avoid swinging

Hanging knee ups

- Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor
- Hinge at your hips, and lower your torso until it’s almost parallel to the floor
- Tap the floor and lift back up engaging your glutes
- Complete desired reps then repeat on the opposite side

Cranes

- Position a bar in a rack to about waist height
- With your heels on the ground with your arms fully extended grabbing the bar underhand grip
- Your body should be straight hanging underneath the bar 
- Flexing the elbow, pull your chest towards the bar, retract your shoulder blades
- Pause at the top then return yourself to starting position

Australian chin-up

W2/D4

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!

Adolfo

W1/D1 - baseline Test

Spurgeon

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

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

W1/D6

Single bar dips was too hard for my level

Tyler

W2/D1

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.

Couldn’t do the wall walkouts very well so did planks instead. The hold were killer!

W2/D2

W2/D3 Rest day

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

W2/D5

Adam

Awesome training plan. I feel much more comfortable with my body and relaxed

Christoph

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/D4

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