Name: Playbook - Matt Fox - W4/D6
Uploaded: 2022-11-22T04:13:11.661Z
Duration: 45 min
Description: W4/D6

Dave

Good workout. Wall sits aren’t fun at the end 😉

Drew

Legs and core 

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

- Begin standing up 
- 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 and repeat movement

Reverse burpee

- Hands straight under shoulders, arms extended 
- Keep entire body tight as you hold position for time

Plank

- Sit your hips back and down
- Reach parallel and jump explosively up

Jump squats

- Jump rope while lifting your knees high to pass the rope under your feet

High knee skipping

- Lay on your back with your legs elevated 
- Point your toes forward
- Flutter kick your legs up and down rapidly while moving them up and down 
- Keep core tight and activated

Flutter kicks up & down

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

Scissors

- Begin in a bear crawl position 
- Sit back toward your heels
- Shift your weight forward, lift one hand and kick the opposite leg forward 
- Reverse the movement and repeat the sequence To the opposite side

Kick throughs

- Stand with your feet shoulder width apart 
- Step back into a reverse lunge until both legs are bent at 90 degrees 
- Stand back up to the starting position and repeat on the opposite side

Reverse lunges

- Sit against a wall with your legs and hips bent at 90 degrees
- Hold for time

Wall sit

W4/D6

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!

W4/D6

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