Name: Playbook - Matt Fox - W9/D6
Uploaded: 2022-11-22T04:13:11.822Z
Duration: 35 min
Description: W9/D6

Dave

Legs burning and heart pumping at the end

Legs and core 

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

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable

High knees

- Sit against a wall with your legs and hips bent at 90 degrees
- Hold for time

Wall sit

- Stand with your feet shoulder width apart 
- Step back into a reverse lunge until both legs are bent at 90 degrees 
- Stand back up to the starting position and repeat on the opposite side

Reverse lunges

- Start with a shoulder width stance and chest lifted 
- Jump and land in a lunge stance
- With both knees bent at 90 degrees
- Jump up, switching your feet in mid air, landing on the opposite side 
- Repeating back and forth for time or reps

Jump lunges

- Hold your arms and legs extended above the floor
- Keep your core engaged and your lower back on the floor

Hollow body 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

- Sit your hips back and down
- Reach parallel and jump explosively up

Jump squats

W9/D6

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/D6

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