Name: Playbook - Obi Vincent - Day 17: Conditioning & Core
Uploaded: 2024-04-17T11:46:34.645Z
Duration: 60 min
Description: Day 17: Conditioning & Core

Kwabena

Christopher

Paul

Edison

Jose

Raquel

Foster

Alfonso

Keon

Trey Coody

Just 36 kg and i couldn’t keep up with the second EMOM. Damn dude you’re strong af.

Josh

Alice

Rechyno Rechi

Charity Magwaza

The bench press-push up EMOM seems unnecessary.

Douglas Portugal

valdivio

Jaquane Wyatt

Roy Orlando

Dali

Gael

Грудные попрощались со мной)

Сергей

Willzgfit

Roynet

Eduan

The pike ball got me so bad😅💪Great session

Most excellent, I love the barbell cycling

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 knees to elbow 
1b- Stability ball pike or jack knife

Core Superset 2: 
2a- Woodchops 
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: 55kg
L: 27.5kg

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 rep push ups.
Rest remaining time

M: 80-100kg
W: 30-40kg

- 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

- In a hanging position kip your knees up to your elbows

Hanging knee to elbow

- 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

-Stand holding a band attached to a rack at arms length in front of you with your core activated 
- Rotate away from the attachment point adding tension to the bands

10 EACH SIDE

Banded woodchop (EA)

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

Hollow hold

Core Superset 2

Day 17: 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

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

Benjamin

Day 13: Upper body

First day back after recovering from sickness

Oliver

Day 15: Legs

Big Puggs

Day 16: Upper

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

Jorge

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

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 17: Conditioning & Core

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