Name: Playbook - Matt Fox - W6/D4 Home shred
Uploaded: 2024-01-10T06:26:18.829Z
Duration: 45 min
Description: W6/D4 Home shred

Alex

Nick

What a killer way to finish week 6 👊🏻

Push up holds 4 x 20-30 sec
Decline push up w/ shoulder taps 4 x 12-20
Planche lean 4 x 10-20 sec
Wall walkouts 4 x 3-6
Jump Squats 4 x 40 sec
Bulgarian split squat jumps 4 x 30 sec (each side)
Supine walk outs 4 x 15-20
Elevated hip thrusts 4 x 20-30

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

Push up hold

- Place your feet on an elevated surface 
- Bend at the elbows to come down
- Engage your chest as you push up
- Alternately tap each shoulder with the opposite hand

Decline push up w/ shoulder taps

- Begin in a high plank position, on your tip toes and hands slightly turned out
- Lean forward driving your shoulders forward of your hands
- Keep entire body tight as you hold position for time

Planche leans

- Begin in a push up position with feet in front of the wall
- Walk your hands towards the wall while walking your feet up the wall
- Reverse the movement back down

Wall walkouts

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

Jump squats

- Start in a split stance with your back foot on an elevated surface 
- Lower down until both knees are at 90 degrees
- Jump up lifting your front foot off the ground
- Land softly
 - Complete desired reps then repeat on the opposite side

Bulgarian split squat jump

- 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

- Lay on the floor with your legs bent and feet elevated 
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Elevated glute bridge

W6/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 💪🏼

W6/D4 Home shred

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