Name: Playbook - Matt Fox - W7/D2 Home shred
Uploaded: 2024-01-10T06:26:18.839Z
Duration: 45 min
Description: W7/D2 Home shred

Chest is burning after that one! Feeling stronger!

Seth

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

Superset 1
1. Tiger push ups 10-15
2. Back extensions 15-20

Superset 2 
1. Elevated hip thrust  max/failure
2. Chair dips max/failure

Superset 3
1. Elevated pike push ups 10
2. Around the worlds 10

Superset 4
1. Clap push up 10
2. 180 jump squats 40

- 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

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

Back extensions

Superset 1

- 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

- 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 2

- Start in pike position with feet elevated 
- Raise your hips as much as you can keeping your legs extended
- Lower your head towards the ground 
- Press yourself back up to the starting position

Elevated pike push up

- 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

Superset 3

- Start in push up plank position
- Lower into a pushup 
- Explode out of pushup and clap your hands while in the air
- Land on hands safely and repeat

Clap push up

- Hinge at the hip and sit back and down into a squat
- Jump up and spin 180 degrees 
- Land softly 
- Push your hips back and come down repeating the sequence

180 squat jump

Superset 4

W7/D2 Home shred

Jake

Brighid

Luca

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

Nick

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

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

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)

W7/D2 Home shred

Community

More workouts from Matt Fox