Name: Playbook - Matt Fox - W4/D1
Uploaded: 2022-11-22T04:13:11.646Z
Duration: 45 min
Description: W4/D1

Pike holds and Wide p ups were extra hard being at the end of the workout.

Drew

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

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Push up

- Start in push up plank position
- Lower into a pushup 
- Explode out of pushup and clap your hands while in the air
- Land on hands safely and repeat

Clap push up

- 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

- 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

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

Decline push up

- 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

- 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

- 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

W4/D1

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

Dave

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!

W4/D1

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