Name: Playbook - Matt Fox - W3/D4 Home shred
Uploaded: 2024-01-10T06:26:18.766Z
Duration: 45 min
Description: W3/D4 Home shred

Nick

Seth

Tabata: 8 rounds each
Work: 20 sec Rest: 10 sec
Complete 8 rounds of each exercise. Rest 1 minute then move to the next movement.

1. Kick sits
2. Lateral shuttles (3m)
3. Shoulder press ups
4. Supine walk outs
5. Jump lunges
6. Gorillas
7. Ground to overhead
8. Spider plank

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

Kick sits

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

Lateral shuttle (3m)

- Begin in a high plank position 
- Walk your hands up onto an elevated surface just forward of the body 
- Creating an elevated extended plank position 
- Walk your hands back down to the floor 
- Switching your lead hand each rep

Shoulder press ups

- 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

- 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

- Begin in a low wide stance squat position 
- Walk your hands out on front of you
- Balancing on your hands, walk both feet forward outside of your hands
- Walking forward like a gorilla

Gorillas

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down, touch the floor 
- Jump up out of squat reaching your arms up overhead

Ground to overhead

- From an elbow plank position 
- Alternately tuck each knee toward the outside of your arms

Spider plank

W3/D4 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

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/D4 Home shred

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