Name: Playbook - Matt Fox - W2/D7
Uploaded: 2022-11-22T04:13:11.617Z
Duration: 45 min
Description: W2/D7

Adolfo

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

Chris

Third time doing it.  Great burn.  Swapped a few things to keep it fresh but fun concept

Dylan Manning

Man.. nearly killed me but finished strong and fast

Jack

That was tough. Especially when you forget to take the rest in between the first 2 group of exercises.

Drew

Dave

For time! Rest only when needed! Superset on each pair. Working down the rep order. Rest 1 min at the end before moving onto new exercise pair!

Workout down the rep ladder as a super set. Complete 50 jump lunges in total , then 50m of bear crawls (can be broken up into distance)
Then 40 jump lunges
40 meters and so on until complete

Jump lunges are total not each leg

- Start with a shoulder width stance and chest lifted 
- Jump and land in a lunge stance
- With both knees bent at 90 degrees
- Jump up, switching your feet in mid air, landing on the opposite side 
- Repeating back and forth for time or reps

Jump lunges

- Start on your hands and feet with your legs bent at 90 degrees
- With short range of motion crawl forward on your hands and feet then crawl back 
- Keep a neutral spine

Bear crawl

Bear crawl (3m)

Jump lunge/bear crawls

50 jump squats then 50 shoulder taps, 40 and 40 , 30 and 30 and so on until complete . Shoulder taps number is total reps not each side

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

Jump squats

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

Shoulder taps

Pair 2- jump squat / shoulder taps

Work down as superset 
50/50
40/40
...

Both exercises reps are for total, not each side!

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

Kick sits

- Lay on your back with your legs elevated 
- Point your toes forward
- Move your legs up and down rapidly
- Keep core tight and activated

Flutter kicks

Pair 3- kick sits / flutter kicks

Lateral shuttles distance is 3 meters (3 big steps). Up is 1 rep, back is 2.

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

Lateral shuttle (3m)

- Lying on the floor 
- Criss-cross your legs back and forth 
- Keep your core engaged

Scissors

Pair 4- side shuttles / scissors

W2/D7

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!

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

Shane

W1/D6

Single bar dips was too hard for my level

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/D7

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