Name: Playbook - Matt Fox - W5/D2 Home shred
Uploaded: 2024-01-10T06:26:18.800Z
Duration: 45 min
Description: W5/D2 Home shred

Good workout. The Tiger push-ups were challenging!

Terrance

Nick

Eduard

Seth

Supersets: 4 rounds each
Complete all 4 rounds per pair before moving to the next superset. Rest time in supersets. 

Superset 1
1. Kick sits 30 sec
2. Plank hip dips 30 sec

Superset 2
1. Plank toe touches 30 sec
2. Supermans 30 sec

Superset 3
1. Lateral step ups 15 (each side)
2. Chair dips 15

Superset 4 
1. Supine walk outs 30 sec
2. Frog squats 30 sec

Superset 5
1. Tiger push ups 15
2. Push up hold max/failure

Superset 6:
1. Wall sit 60 sec
2. Jump squat 30 sec

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

Kick sits

- Begin in an elbow plank position 
- Rotate your hips from one side to the other
- Keeping your back flat and your core engaged

Plank hip dips

Superset 1

- Start in a high plank position
- Pike your hips up and reach across with one hand touching the toes on the opposite foot
- Repeat on the opposite side

Plank toe touches

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

Supermans

Superset 2

- Standing to the side of an elevated surface 
- Place foot up onto the box and push through your heel to stand up
- Bring the other leg up
- Step down and repeat
- Complete desired reps then repeat on the opposite side

Lateral step ups

- Place your hands on the front edge of the chair just outside hips
- Move forward off the chair with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Chair dips

Superset 3

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes walk your feet out then back in

Supine walk outs

- Begin in a low squat position with your elbows inside your knees and hands pressed together 
- Straighten your legs, keeping your elbows inside the knees and hands reach under between your legs 
- Bend the knees returning to starting position

Frog squats

Superset 4

- Lower down into a push up
- Shift your weight back until your forearms are on the ground
- Drive your weight forward 
- Push up to starting position

Tiger push ups

- Lower yourself into the bottom of a push up
- Hold position for time

Push up hold

Superset 5

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

Wall sit

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

Jump squats

Superset 6

W5/D2 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

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 💪🏼

W5/D2 Home shred

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