Name: Playbook - Matt Fox - W3/D1 Home shred
Uploaded: 2024-01-10T06:26:18.753Z
Duration: 45 min
Description: W3/D1 Home shred

Jason

Nick

Terrance

Gylain

Seth

AMRAP supersets: 
3 min each pair. Rest 1 min between supersets. Once you complete all 5 supersets rest for 2 min then repeat from the top. 

Superset 1
1. Burpee shoulder taps 10
2. Supine walk outs 10

Superset 2
1. Straddles 20
2. Back extensions 20

Superset 3 
1. Chair dips 20
2. High knees 20

Superset 4
1. Reverse burpees 10
2. Hand release push ups 15

Superset 5
1. Wide mountain climber 30
2. Leg raises 20

Rest 2 min
Repeat supersets 1-5

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body to plank
- Perform 2 push ups
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your heads

Burpee w/ double push up

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes walk your feet out then back in

Supine walk outs

AMRAP Superset 1

- From a high plank position 
- Jump your feet to the side staggering your stance 
- Jump your legs back to plank and repeat to the opposite side repeating back and forth to each side

Straddles

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

Back extensions

AMRAP Superset 2

- Place your hands on the front edge of the chair just outside hips
- Move forward off the chair with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Chair dips

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

High knees

AMRAP Superset 3

- 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

- 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

AMRAP Superset 4

- Start in a plank position 
- Drive your knees towards the outside of your elbow one at a time back and forth 
- Increase speed as you feel comfortable

Wide mountain climbers

- Lay on your back, hands at your sides 
- Raise your legs off the ground until straight up
- Lower them, stopping just short of them resting

Lying leg raises

AMRAP Superset 5

W3/D1 Home shred

Brighid

Luca

Trusting the process, getting bad in shape

Sofia

W1/D1 Home shred

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

Chris White

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 💪🏼

W3/D1 Home shred

Community

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