Name: Playbook - Matt Fox - W4/D4 Home shred
Uploaded: 2024-01-10T06:26:18.784Z
Duration: 45 min
Description: W4/D4 Home shred

Very good shoulder & posterior chain workout.

Terrance

Alex

Seth

1. Planche leans 6 x 10-20 sec
2. Pseudo planche push ups 5 x 15-10 sec
3. Reverse arm flies 5 x 30 sec
4. Straight arm back extensions 5 x 30 sec
5. Wall kicks 5 x 30 sec
6. Shoulder taps 5 x 30 sec

- 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 hold position for time

Planche leans

- 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

- Begin lying face down with your arms out to a T 
- Lift and lower your arms engaging your rear delts and back

Reverse arm flies

- Lying face down on the ground, arms and legs extended
- Raise your arms and upper body 
- Engaging your glutes as you lift
- Pause at the top
- Lower back to starting position

Straight arm back extensions

- Begin in bear crawl position in front of the wall
- Jump both deft up onto the wall
- Jump both feet back down to starting position

Wall kicks

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

Shoulder taps

W4/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

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

Gylain

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

Eduard

W2/D3 Home shred

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

W2/D4 Home shred

W2/D5 Home shred

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

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

Corbin

W4/D1 Home shred

W4/D2 Home shred

STEPHEN

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

W4/D3 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/D4 Home shred

Community

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