Name: Playbook - Matt Fox - W4/D1 Home shred
Uploaded: 2024-01-10T06:26:18.770Z
Duration: 45 min
Description: W4/D1 Home shred

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

Gylain

Corbin

Eduard

Seth

Complete the circuits for 4 rounds each. Rest 1 min between circuit 1 & 2.
Work: 45 sec Rest: 15 seconds

Circuit 1: 4 rounds
1. Burpee
2. Flutters
3. 2 tap climbers
4. Scissors 
5. Shuttle run (10m)
6. Reverse crunches

Rest 1 min

Circuit 2: 4 rounds
1. Double troubles
2. Squats
3. Lateral bear crawls (3m)
4. Supine walk outs
5. Shoulder press ups
6. Lateral shuttles (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 up in the air and bring your hands over your head

Burpee

- Lay on your back with your legs elevated 
- Point your toes forward
- Move your legs up and down rapidly
- Keep core tight and activated

Flutter kicks

- Begin in a high plank position 
- Bring your knee toward the center of your chest then to your opposite elbow
- Repeat on the opposite side

2 tap climbers

- Lying on the floor 
- Criss-cross your legs back and forth 
- Keep your core engaged

Scissors

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

Shuttle run (10m)

- 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

Burpee:
- 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
Reverse burpee: 
- 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

Double trouble (burpee & reverse burpee)

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Air squats

- 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)

- 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

- 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

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

Lateral shuttle (3m)

W4/D1 Home shred

Jake

Brighid

Luca

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

W2/D3 Home shred

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

W2/D4 Home shred

W2/D5 Home shred

Terrance

W3/D1 Home shred

W3/D2 Home shred

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

W3/D3 Home shred

W3/D4 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)

W4/D1 Home shred

Community

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