Name: Playbook - Obi Vincent - Day 10: Conditioning & Core
Uploaded: 2024-04-17T11:46:34.625Z
Duration: 60 min
Description: Day 10: Conditioning & Core

Darlene Spooner

Can somebody explain should u do all the exercises in one minute and rest what its left of the min in the EMOM sets?

Mauricio

Fortune

Kwabena

Solid program, 10 rep bench and push up got me

Garvin

I had cardio at the end with a skierg 50-40-30-20-10 cals with 45sec of rest betweens sets

Miguel

Eric

Awesome session, sweating! Squeezing those abs like....

Paul

Not as excruciating or challenging as the previous workouts but it’s a nice workout to give my body some time to rest from the other ones overall good work out just was on fire

Steven

Remy

Jorge

Jose

DEAN

Raquel

Eugenio

Keith

Couldn’t do the first EMOM , gyms was packed but I did extra work to make up for it. Abs needed those circuits.

Trey Coody

Conner

Great workout. My chest was still sore from last upper workout, so the benchpress + push ups combo was killing me..

Alain

Michael

Arnaud

Alice

Jered

Daniël

Rechyno Rechi

Amir

Charity Magwaza

Justin

Ammar

🔥🔥🔥🔥 Sick training... be blessed All in the name of Jesus Christ

Daniel

Good workout, really enjoyed it. However, maybe it is just me, but the recommended weight on that bench press seems to be on the very high side.

Stephan

Maria Ybarra

Jack

I was worried I couldn’t do It and I pushed myself and almost finished completely! Push-ups were no joke, next time for sure 💪🏽

Zach

Willzgfit

Chris Martinez

Bench press was crazy..! I need to improve it..!

Rang

Bake

Warm up:
- Row
- Scap pull-ups
- Plank toe touches
- Cossack squats 
- Burpees into high jump
- Barbell lat opener
- Barbell zombie squat 
- Barbell power clean and press

Barbell cycling: EMOM
- Power clean
- Front squat 
- Push press

EMOM:
- Barbell bench press
- Push-up

Core Superset 1:
1a- Hanging or lying leg raises 
1b- Stability ball Pike or jack knife

Core Superset 2: 
2a- Cable crunches
2b- Hollow hold

For unilateral exercises reps are per side

-Get into rower and adjust foot straps and damper to your liking 
-Grasp the handle and row
-Legs first
-Lean slightly back at the end 
-Finish with the arms 
-Reverse order to starting position 
-Repeat for time, distance, or calories

Rowing Erg (at 70% effort)

Scap pullups

-Start in a push-up plan position
-Pike your hips up and reach across with one hand touching the toes on the opposite foot
-Repeat both directions

Plank toe touches

- Begin with your feet wide, and toes slightly turned out
- Keep one leg straight and bend at the knee, reaching your hands in front of you

Bodyweight Cossack Squats (EA)

- Perform a burpee and make sure the jump is high and upright

Burpee into high jump

- Hold a barbell in your hands in the front rack position 
- One side at a time press your elbow forward and up opening your lats

Barbell Lat Opener (EA)

- Begin with feet shoulder width apart and hands in front of you with the barbell under your chin
- Press your hips back and lower down until your knees are 90 degrees

Zombie squats

Barbell clean and press

Warm up

Every Min on the Min complete:

3 Power clean
3 Front squat 
3 Push press

Rest the remaining time

WEIGHT
M: 50kg
L: 25kg

Barbell Power Cleans

- Hold the bar on the front of your shoulders keeping your elbows high
- Push your hips back as you come down 
- Reach parallel and extend your leg to come back up

Barbell front squats

- Start with the bar in a front racked position
- Dip
- Drive the weight up
- Go up until your reach full extension at the arms

Barbell push press

Barbell Cycling EMOM

First Min Perform 10 Bench press, 2nd Min perform 30sec MAX effort push ups.

Rest remaining time

WEIGHT:	
M: 80kg	
L: 30-40kg	

RX+:
M: 100kg
L: 45kg

- Start by lying down with the barbell directly above you
- Bring your elbows in slightly 
- Lower down until the bar touches your chest 
- Press up engaging your chest

Barbell bench press

Elbows in slightly and make sure to bring your chest to the floor.

Engage your core and Glutes and avoid your lower back sinking down to the floor

Push Up

EMOM

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

Hanging leg raises

- Place your hands firmly on the ground and your feet on a stability ball
- Roll the ball forward under your feet as you raise your hips into he pike position
- Roll the ball back to the starting position

Stability Ball Pike

Core Superset 1

- Using a rope attachment from high pulley perform kneeling ab crunches

Cable Rope Crunches

-Lay on your back in a hollow rock position and hold that position for desired time

Hollow hold

Core Superset 2

Day 10: Conditioning & Core

Jason

Clif Moffitt 

Before you Begin

Love Obi. He's changing the way I work out. I used to only do weight-lifting, but now I've switched to including functional training, and I'm sore in places I never thought I could be!!!

Josiah

Maxwell

How to improve your pull ups

Great starter session to see what is my baseline is…onwards and upwards now 😀

Mark

Gorazd

Lydia

Day 1: Test week (Please watch Intro video before you start)

Great stuff.. took about 2 hrs.. make sure you have the time 😄

Day 2: Test week

Chris

Day 3: Test week

Erton Okeke

Jasmine

Day 5: Test week

Marc

MENTAL WARFARE 👏🏿🙏🏾🔥🔥🔥🔥
20 ROUNDS IN 34mins!!!!

Day 6: Test week

Not a good idea to do squats when recovering from Flu🥴

Day 8: Legs

Thagana

Challenging but do able. Definitely doing it again.

Day 9: Upper

Day 12: Leg day (posterior chain)

Perfect combo of a traditional lifting program and a crossfit thing... finally found what I was looking for

Christopher

Benjamin

Day 13: Upper body

First day back after recovering from sickness

Oliver

Day 15: Legs

Big Puggs

Day 16: Upper

Day 17: Conditioning & Core

Day 19: Leg day (posterior chain)

SMASH 💥 IT 🙏🏾👏🏿👏🏿👏🏿👏🏿

Day 20: Upper body

GREAT WORKOUT 👏🏿👏🏿🔥🔥🔥

Day 22: Legs

Brittany

Day 23: Push

Day 24: Pull

Day 26: Legs (posterior chain)

Drop sets are a major pump maker! I ran out of time and couldn’t complete the whole workout 😫

Day 27: Push/Pull

Day 29 : Legs

Day 30: Push

Kevin

Day 31: Pull

Day 33: Legs (posterior chain)

Corey

Day 34: Push/Pull

Kristýna

Day 36: Full body

THIS WORKOUT IS BRUTAL AND REQUIRES A SAVAGERY TYPE EFFORT 🔥🔥🔥🔥🔥

Day 37: Functional training

Pull up game getting stronger….big PAUSE!

GREAT WORKOUT 👏🏿🙏🏾🔥🔥🔥

Day 39: Full body & Conditioning

Chad

Day 40: Active recovery and mobility

Definitely works if u stick with it 💪🏿💪🏿💪🏿💪🏿💪🏿💪🏿💪🏿

Day 41: Full body

Absolutely brutal workout. Especially since I've been a while week without caffeine!

Double walking lunges = 😵😵‍💫🥵😅

Day 43: Full body

The Turkish whatever you call them are a nightmare

Day 44: Functional training

Day 45: Full body & Conditioning

I had to take a 2 day break from the last workout and then come back to this and do an EMOM. Wow. Mobility part was refreshing, though.

I Need more of this mobility and recovery! My old bones thank you!

Day 47: Active recovery and mobility

Day 48: Full body

Obi, you destroyed my legs with this workout. I now have known pain.

Day 50: Legs

Day 51: Upper

Day 52: Conditioning & Core

Day 54: Leg day (posterior chain)

Day 55: Upper body

Ran out of time! Will finish the rest another day

Day 57: Legs

Am getting there. Pull ups and chin up 🆙

Day 58: Upper

Emom is crazy. Did 60kg every 1:15. Barely survived

Sergey

Day 59: Conditioning & Core

Day 61: Leg day (posterior chain)

Day 62: Upper body

GOT WASTED ON BURPEES EVERY ROUND 👏🏿🔥🔥🔥🙏🏾

Day 64: Test week

Oreobi used kick my ass but this test week proofed ur methods definitely works. Thank u

Day 10: Conditioning & Core

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