Name: Playbook - Matt Fox - W5/D4 Home shred
Uploaded: 2024-01-10T06:26:18.809Z
Duration: 45 min
Description: W5/D4 Home shred

Nick

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)

Matt

Teresa

AMRAP: 
Complete each 7 minute AMRAP before moving to the next. 2 min rest between AMRAPs.

AMRAP 1
1. Decline push up 15
2. V-ups 15
3. Jump squats 15
4. Supine walk outs 15

Rest 2 min

AMRAP 2
1. Star planks 10 (each side)
2. Back extensions 10
3. Dips 10
4. Around the worlds 10

Rest 2 min

AMRAP 3
1. Heel taps 50
2. Cranes 10 (each side)
3. Inchworms 10

Rest 2 min

AMRAP 4
1. Jump lunges 20 (each side)
2. Kicksits 20 (each side)
3. Leg raises 20

Rest 2 min

AMRAP 5
1. High knees 50
2. Shuttle run (10m) 10
3. Plank reaches 10 (each side)

Rest 2 min

AMRAP 6
1. Lateral shuttles (3m) 20
2. Bear crawls (10m) 5
3. Flutters 20
4. Pike push up hold 20 sec

- Place your feet on an elevated surface 
- Bend at the elbows to come down 
- Engage your chest as you push up

Decline push up

- Lay with your legs straight out in front of you
- As you raise your legs, reach your fingers toward the ceiling and raise your upper body off the floor
- Lower yourself back and try not to use momentum

V-up

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

Jump squats

- 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

AMRAP 1

- From an elbow plank position 
- Tap one arm and the same side leg out to the side 
- Return to starting position and repeat on the opposite side

Star plank

- Lying on the floor face down 
- Raise your upper body engaging your lower back and glutes 
- Pause then lower back down

Back extensions

- 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

- Lying face down, slightly lift your upper body off the ground 
- Circle your arms from behind your back to out in front of your head , then circle back

Around the worlds

AMRAP 2

- Run in place touching your heels each step 
- Increase speed as you feel comfortable

Heel taps

- Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor
- Hinge at your hips, and lower your torso until it’s almost parallel to the floor
- Tap the floor and lift back up engaging your glutes
- Complete desired reps then repeat on the opposite side

Cranes

- Begin by standing tall, bend at the waist and place hands on the floor
- Walk your hands out until you are in an extended plank
- Walk your hands back in toward your feet and stand up

Inchworms

AMRAP 3

- Start with a shoulder width stance and chest lifted 
- Jump and land in a lunge stance
- With both knees bent at 90 degrees
- Jump up, switching your feet in mid air, landing on the opposite side 
- Repeating back and forth for time or reps

Jump lunges

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

Kick sits

- Lay on your back, hands at your sides 
- Raise your legs off the ground until straight up
- Lower them, stopping just short of them resting

Lying leg raises

AMRAP 4

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

High knees

- Shuttle run forward touching the ground on each end
- Increase speed as comfortable

Shuttle run (10m)

- From an elbow plank position 
- Alternately reach your hands forward of your body and tap the floor

Plank reach

AMRAP 5

- Shuttle run laterally touching the ground on each side
- Increase speed as comfortable

Lateral shuttle (3m)

- Start on your hands and feet with your legs bent at 90 degrees
- With short range of motion crawl forward on your hands and feet then crawl back 
- Keep a neutral spine

Bear crawl (10m)

- Lay on your back with your legs elevated 
- Point your toes forward
- Move your legs up and down rapidly
- Keep core tight and activated

Flutter kicks

- Start in pike position 
- Raise your hips as much as you can keeping your legs extended
- Lower your head towards the ground 
- Hold position for time

Pike push up hold

AMRAP 6

W5/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

Alex

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

Eduard

W2/D3 Home shred

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

W2/D4 Home shred

W2/D5 Home shred

Terrance

W3/D1 Home shred

W3/D2 Home shred

Nice workout, hit the spot after a “meh” day

W3/D3 Home shred

Seth

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

Very good shoulder & posterior chain workout.

W4/D4 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

W6/D1 Home shred

W6/D2 Home shred

Great workout!! Getting stronger with each one!

W6/D3 Home shred

What a killer way to finish week 6 👊🏻

W6/D4 Home shred

W7/D1 Home shred

Chest is burning after that one! Feeling stronger!

W7/D2 Home shred

This program has been absolutely amazing, and I’ve seen some great results!

W7/D3 Home shred

W7/D4 Home shred

W8/D1 Home shred

W8/D2 Home Shred

W8/D3 Home shred

Brutal finish to the 8 week series 👊🏻

Great program!! Seen results all from home! Love it

W5/D4 Home shred

Community

More workouts from Matt Fox