Name: Playbook - Matt Fox - W9/D2
Uploaded: 2022-11-22T04:13:11.805Z
Duration: 45 min
Description: W9/D2

Dave

Core and cardio 

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

- Keeping your core tight
- Raise your knees up as high as possible toward your armpits
- Avoid swinging

Hanging knee ups

- Hang from a bar
- Tuck your knees up in a controlled manner
- Focus on activating your core
- Hold position for time

Hanging knee raise hold

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain climbers

- Hanging from a bar and lift your legs to an L-sit position 
- Flutter kick your legs up and down rapidly
- Keep your core engaged

Hanging flutter kicks

- Hanging from the bar, keeping your legs extended and feet separated 
- Raise up while keeping your core tight to form an “L” with your body
- Lower legs back down
- Avoid swinging

Hanging wide leg raises

W9/D2

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

Daniel

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

Adolfo

Adam

W1/D1 - baseline Test

W1/D1

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

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

Brad

W1/D2

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

Tyler

Zach

W1/D3

W1/D4 REST DAY

Finally working out for function/ability.  Nice one

Chase

Moritz

W1/D5

Rowdy

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

Shane

W1/D6

Single bar dips was too hard for my level

W2/D1

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.

Drew

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

W9/D2

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