Name: Playbook - Matt Fox - W9/D3
Uploaded: 2022-11-22T04:13:11.809Z
Duration: 45 min
Description: W9/D3

Awesome!
Wow - the pull ups!!!

Getting better - slowly….

Dave

Hard.  Still can’t master 12 pull-ups but assistance band was key.

Upper body 

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

- Hold the bar wide grip with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Wide grip pull-up

- Grab the bar close grip with your palms facing you
- Pull your torso up until your head is above the bar 
- Keeping your elbows close to your body
- Pause at the top and lower a controlled motion

Close grip chin-up

- Thumb and pointer finger touching (diamond shape) with your hands 
- Bend at the elbows to come down 
- Keep you core engaged 
- Extend your arms to come up

Diamond push ups

- Grab the bar with your palms facing you
- Pull your torso up until your head is above the bar 
- Hold at the top and extend your self backward 
- Pull yourself forward bringing your face toward the bar
- Repeating out and in

Chin-up head banger

- Begin in a push up position with hands wide
- Lower body down to the ground
- Push through your arms to rise back up

Wide push up

- Place your hands on the parallel bars
- Bend at the elbow to lower yourself
- Press through your hands, extending your elbows to come back up

Parallel bar dips

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your forehead to the bar
- Hold at the top engaging your back

Head to bar pull-up hold

W9/D3

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/D3

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