Name: Playbook - Matt Fox - W4/D3 Home shred
Uploaded: 2024-01-10T06:26:18.779Z
Duration: 45 min
Description: W4/D3 Home shred

STEPHEN

It was very hard! I did 70 reps per exercise.

Terrance

Nick

The last set was a killer!!! Feeling good after 3 weeks though

Matt

Was dying on double trouble, but I did it! 🥵💦🔥

Eduard

Hardest one yet! Double troubles were brutal 👊🏻

1000 rep challenge:
Complete 100 reps of each exercise before moving to the next. Rest as needed. Working for the best time. 

1. Heel taps
2. V-ups 
3. Squats
4. Shoulder taps (each side =1)
5. Jump lunges (each side =1)
6. Flutters
7. Back extensions
8. Double troubles
9. Lateral shuttle (3m)
10. Kick sits

- Run in place touching your heels each step 
- Increase speed as you feel comfortable

Heel taps

- Lay with your legs straight out in front of you
- As you raise your legs, reach your fingers toward the ceiling and raise your upper body off the floor
- Lower yourself back and try not to use momentum

V-up

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

Shoulder taps

- 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

- 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

- Lying on the floor face down 
- Raise your upper body engaging your lower back and glutes 
- Pause then lower back down

Back extensions

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)

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

Lateral shuttle (3m)

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

Kick sits

W4/D3 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

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 💪🏼

W4/D3 Home shred

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