Name: Playbook - Matt Fox - W5/D3
Uploaded: 2022-11-22T04:13:11.672Z
Duration: 45 min
Description: W5/D3

Dave

Back and arms 

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

- With your elbows in, bend your elbows and duck your head under the bar
- Once your head is under the bar, push your body back to the starting the position by straightening your elbows

Bodyweight tricep extension from bar

- 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

- 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

- Grab the bar with your palms facing you
- Pull your torso up in a circular motion until your head is above the bar 
- Keeping your elbows close to your body
- Continue the circle at the top and lower with a controlled motion

Circle chin-up

- Grab the bar with your palms facing you
- Pull your torso up until your head is above the bar 
- Hold at the top and extend your self backward 
- Pull yourself forward bringing your face toward the bar
- Repeating out and in

Chin-up head banger

- Place your hands just outside shoulder width 
- Bend at the elbows lowering your body 
- Extend your elbows to press yourself back up

Single bar dips

- Position a bar in a rack to about waist height
- With your heels on the ground with your arms fully extended grabbing the bar underhand grip
- 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 chin-up

- Hold the bar wide grip with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Wide grip pull-up

W5/D3

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!

W5/D3

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