Name: Playbook - Matt Fox - W8/D6
Uploaded: 2022-11-22T04:13:11.790Z
Duration: 35 min
Description: W8/D6

Dave

Good ab work.  Confused by 1 rep of bicycles.  Figured 5 sets of 15 seconds

Core on the bar 

Reps and sets. Finish the exercise and all it’s reps and sets before moving into the next exercise

- Hang from a bar with arms completely extended
- Raise your legs forming an L with your body
- Keep your core activated
- Hold for time

Hanging L-sit hold

- Start by hanging on the bar, kip your body until feet touch the bar

- Handing from a bar
- Move your legs forward of the body in circles like you are riding a bike

- Place your hands on parallel bars
- Keeping your chest lifted, raise and lower your legs engaging your core

- Place your hands on parallel bars
- Keeping your chest lifted, raise and lower your knees engaging your core

It’s a good baseline to know where I am at with my fitness. Lots of work to do!

I can’t change kilos into reps, or seconds etc the rest is great!

That was awesome 
Arms are shaking - yeah!!!🔥💪

So many pull ups/ holds. An initiation back into working against my bodyweight 😂💪

Didn’t feel bad at first but was dripping in sweat by the end!

Finally working out for function/ability.  Nice one

Highlighted a few of my weaknesses. Looking forward to seeing how I improve as I work through the program

Single bar dips was too hard for my level

Awesome 
Pull-ups are kicking my butt. Coming back Stronger 💪🔥

Sucks having to use a band with some of these due to a niggle in the shoulder but this workout definitely kicks you in the ass.

Couldn’t do the wall walkouts very well so did planks instead. The hold were killer!