Name: Playbook - Matt Fox - W7/D4 Home shred
Uploaded: 2024-01-10T06:26:18.848Z
Duration: 45 min
Description: W7/D4 Home shred

Matt

Fantastic program!! Want to see results in a pretty short amount of time. I highly recommend these 8 week programs Matt Fox has

Seth

1000 rep challenge:
Complete 100 reps of each exercise before moving to the next. Rest as needed. Working for the best time.

1. Hand release push ups
2. Lateral shuttles (3m)
3. V-ups
4. Supermans
5. Burpee w/ knee taps
6. Kick sits
7. Shoulder taps
8. 180 jump squats
9. Plank reaches
10. Around the worlds

- Start in a push up position
- Lower chest to the floor and lift hands up
- Then press your chest off the floor and body back up to starting position

Hand release push ups

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

Lateral shuttle (3m)

- 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

- Lying face down on the ground, arms and legs extended
- Raise both your arms and your legs 
- Engaging your glutes as you lift
- Pause at the top
- Lower back to starting position

Supermans

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body into a plank
- Tap each knee with the opposite hand
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

Burpee w/ knee taps

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

Kick sits

- Start in a high plank position 
- Take one hand off the floor and touch the opposite shoulder 
- Repeating on the opposite side

Shoulder taps

- 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

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

Plank reach

- 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

W7/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

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/D4 Home shred

Community

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