Name: Playbook - Obi Vincent - Day 15: Legs
Uploaded: 2024-04-17T11:46:34.637Z
Duration: 90 min
Description: Day 15: Legs

Kwabena

First day back after recovering from sickness

Oliver

Paul

Jason

Exhausted by another brutal workout. I cut out 2 reps during dumbell split squats. Couldn't do anymore. Legs are dead!

Josiah

Jorge

Kevin

Alfonso

Too long. Couldn't finish it..but good though

Jose

Raquel

Whooo lordie. First time back after a bout w/ strep.

Threw up again. Legs getting beefed up though

Trey Coody

Incredible workout but those double lunges are overkill for me

Carrie

Maxwell

Isaiah

Didn't do everything but I still did some.

Rechyno Rechi

Almost gave out during those double lunges 🫥

Zach

Armando

Derek

Charity Magwaza

Mohammad Idris

This was such a challenge, I had to alter some of the reps. Great as always!!!

Big Puggs

Awesome 🦵🏾 workout. I think I owe my muscles money at this point

Davon

Jaquane Wyatt

Сергей

Willzgfit

Ryan

Bake

Bruce

Femhustler

kurtis

Warm up:
- Row or bike 
- Gorilla squats 
- Pigeon stretch 
- Alternating squat + external rotation
- Thread the needle 
- Cossack squats 
- Air squats 

1. Barbell hip band pause squats
2. Barbell back squats
3. Heavy Db Bulgarian split squats 
4. Barbell hip thrusts
5. Heavy Db walking lunges 

Metcon: AMRAP 
- Db front squats
- DB box step-up

For unilateral exercises reps are per side

Bike (stationary)

- Begin with feet hip width
- Keeping your chest up and hands on your feet during the entire move
- Lift your glutes up to straighten your legs

Gorilla squats

Pigeon stretch (EA)

- Hold the position at the bottom of the squat 
- Rotate your body extending your arm above you 
- Repeat on the opposite side

Squat + external rotations (EA)

- Start on your hands and knees
- Lift one hand of the ground and thread it under and threw the gap between your other leg and hand taking your shoulder towards the ground
- Reverse the movement to the starting position

Thread The Needle (EA)

- 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)

-Stand with feet shoulder width apart
-Lower in to the bottom of a squat pushing your back and down
-Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your feet

Air squats

Warm up

- Place a band just above the knees
- Push your hips back as you come down 
- Keep your eyesight in front of you keeping your chest up
- Reach parallel and PAUSE (2-3sec)
- Push through your heels to come back up

2sec eccentric tempo

Hip Band Pause Squat

- Push your hips back as you come down 
- Keep your eyesight in front of you keeping your chest up
- Reach parallel and push through your heels to come back up

WARM UP 10, 2sec ecc and 1 sec pause at the bottom, 60s rest
2nd 5 @80% 1RM, 2sec tempo, 90s-2min rest 
3rd	 5 @80% 1RM, 2sec tempo, 90s-2min rest
4th	 5 @85% 1RM, 1sec tempo, 90s-2min rest
5th	 5 @85% 1RM, 1sec tempo, 90s-2min rest

Barbell back squat

- Begin with a DB in each hand
- Place one foot on the bench and move forward a few inches so the front knee is bent to 90 degrees
- Push hips back and lower down until knee just touches the floor
- Push through your heel and stand up

12 EACH LEG
10 EACH LEG
10 EACH LEG
8 EACH LEG
All 3 sec tempo

DB bulgarian split squats (EA)

- Start with your upper back supported on the bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting
1st	    10,	4sec
2nd	8,	3sec
3rd 	5,	3sec
4th 	5,	2sec

Barbell hip thurst

- Begin with DB in each hand
- Step forward with one foot and lower down two times until knees are 90 degrees
- Push through front heel and stand back up, repeat on the opposite side

12 steps EACH LEG

DB double walking lunges (EA)

- Hold the db’s at shoulder height
- Push your hips back and keep your chest up as you come down
- Reach parallel and extend your legs to come up

DB front squats

- Step on to the box 
- Push through your front foot to bring your back foot on to the box
- Rotate your body as you step down on the other side
- As you step off you should be facing the box

Db box step overs

AMRAP

Day 15: Legs

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!!!

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

Fortune

Chris

Day 3: Test week

Erton Okeke

Jasmine

Day 5: Test week

Marc

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

Day 6: Test week

Darlene Spooner

Mauricio

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

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

Day 10: Conditioning & Core

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

Day 16: Upper

Day 17: Conditioning & Core

Garvin

Day 19: Leg day (posterior chain)

SMASH 💥 IT 🙏🏾👏🏿👏🏿👏🏿👏🏿

Day 20: Upper body

GREAT WORKOUT 👏🏿👏🏿🔥🔥🔥

Day 22: Legs

Brittany

DEAN

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

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

Remy

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 15: Legs

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