Name: Playbook - Matt Fox - W3/D5
Uploaded: 2022-11-22T04:13:11.634Z
Duration: 45 min
Description: W3/D5

Wall walkouts !! Yeah!!
Great session 🔥💪

Dave

Great workout for shoulder and core. Couldn’t do walk outs because cut on the palm. Will make them up when it heals

Drew

Andrew Hunt

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

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

Shoulder taps

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

Mountain climbers

- Begin in a push up position with feet in front of the wall
- Walk your hands towards the wall while walking your feet up the wall
- Reverse the movement back down

Wall walkouts

- Start in pike position 
- Raise your hips as much as you can keeping your legs extended
- Lower your head towards the ground 
- Press yourself back up to the starting position

Pike push up

- Start in pike position 
- Raise your hips as much as you can keeping your legs extended
- Lower your head towards the ground 
- Hold position for time

Pike push up hold

- Keep your elbow underneath your shoulder, and feet stacked on top of each other
- Press your hips toward the ceiling to make a straight line from head to toe
- Hold position for time

Elbow side plank

- Begin in a high plank position, on your tip toes and hands slightly turned out
- Lean forward driving your shoulders forward of your hands
- Keep entire body tight as you perform a push up

Psuedo planche push ups

W3/D5

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!

Adolfo

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/D5

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