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

Luca

Trusting the process, getting bad in shape

Sofia

Gylain

W1/D1 Home shred

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

Chris White

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 💪🏼

W7/D2 Home shred

Community

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