Name: Playbook - Matt Fox - W3/D2
Uploaded: 2022-11-22T04:13:11.627Z
Duration: 45 min
Description: W3/D2

Dave

Adolfo

Manageable. Some exercises were tougher than others after a hard days work. But good fun

Drew

Andrew Hunt

Reps and sets. Finish the exercise and all it’s reps and sets before moving into the next exercise

- 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

- Thumb and pointer finger touching (diamond shape) with your hands 
- Bend at the elbows to come down 
- Keep you core engaged 
- Extend your arms to come up

Diamond push ups

- 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

- Begin in a push up position with hands wide
- Lower body down to the ground
- Push through your arms to rise back up

Wide push up

- With your body in a V-sit, bent at the knees, hands behind for support 
- Crunch your knees in and out

In & outs

- Start with your hands on an elevated surface 
- Lower your chest toward your hands
- Keep your core engaged and push yourself back up engaging your chest

Incline push up

- From elbow plank position 
- Walk your hands up to high plank 
- Reverse movement back down to the elbows 
- Maintain a tight core throughout the movement

Commando plank

Sprint

W3/D2

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!

W3/D2

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