Name: Playbook - Matt Fox - W4/D7
Uploaded: 2022-11-22T04:13:11.665Z
Duration: 45 min
Description: W4/D7

🔥💪👍
Awesome workout!!

Pull ups - just keep coming back - improving 😁

Dave

Back and cardio 

Reps and sets. Finish the exercise and all it’s reps and sets before moving into the next exercise. Use a resistance band to help with pull ups if needed

Pull ups

- Stand with feet shoulder width apart
- Squat down slightly
- Jump off the ground, while in the air, bring knees to your chest
- Land softly

Tuck jump

Circle pull up

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Hold at the top engaging your back

Pull-up hold

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable

High knees

- Position a bar in a rack to about waist height
- With your heels on the ground with your arms fully extended  
- Your body should be straight hanging underneath the bar 
- Flexing the elbow, pull your chest towards the bar, retract your shoulder blades
- Pause at the top then return yourself to starting position

Australian pull-up

Sprint

- Run at a good pace for you 
- Increase speed and intensity as you progress

Running

W4/D7

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.

Drew

Couldn’t do the wall walkouts very well so did planks instead. The hold were killer!

W4/D7

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