Name: Playbook - Matt Fox - W3/D2 Home shred
Uploaded: 2024-01-10T06:26:18.757Z
Duration: 45 min
Description: W3/D2 Home shred

Terrance

Gylain

Matt

Corbin

Brutal. Hardest one yet - feeling amazing though 👊🏻

Had to push my self to get through this one. Wasn’t feeling super motivated starting out but this app definitely helps push me.

Seth

Circuits: 4 rounds each
Complete as circuits. No/minimum rest between exercises. 1 min rest at the end of each round. Complete all 4 rounds of each circuit before moving to the next. Rest 1 min between each circuit.

Circuit 1: 4 rounds
1. Lateral shuttle (3m) 20
2. Lateral bear crawls (3m) 10
3. Lateral burpees 10
4. Cossack squats 10 (each side)

Rest 1 min

Circuit 2: 4 rounds
1. Kick throughs 10
2. Shuttle run (10m) 10
3. Burpees 10
4. Reverse crunches 10

Rest 1 min

Circuit 3: 4 rounds
1. Heel taps 50
2. Kick sits 40
3. Hip thrusts 20
4. Decline push ups 10

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

Lateral shuttle (3m)

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

Lateral bear crawl (3m)

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump laterally and repeat

Lateral burpees

- Begin with feet wide and toes pointed slightly out
- Bend one knee and lower into a squat while keeping the other one straight
- Repeat on the opposite side

Cossack squats

Circuit 1

- 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

- Shuttle run forward touching the ground on each end
- Increase speed as comfortable

Shuttle run (10m)

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

Burpee

- Place your arms extended by your sides 
- Raise your knees in toward your chest 
- Lifting your hips off the ground
- Roll back down with control

Reverse crunches

Circuit 2

- Run in place touching your heels each step 
- Increase speed as you feel comfortable

Heel taps

- 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 the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Glute bridge

- Place your feet on an elevated surface 
- Bend at the elbows to come down 
- Engage your chest as you push up

Decline push up

Circuit 3

W3/D2 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

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

W2/D1 Home shred

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

W2/D2 Home shred

90 lat shuffles and 40 rev burpees.  Brutal

Nick

Eduard

W2/D3 Home shred

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

W2/D4 Home shred

W2/D5 Home shred

W3/D1 Home shred

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

W3/D3 Home shred

W3/D4 Home shred

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

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)

W3/D2 Home shred

Community

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