Name: Playbook - Obi Vincent - Day 22: Legs
Uploaded: 2024-04-17T11:46:34.658Z
Duration: 70 min
Description: Day 22: Legs

Oliver

Kwabena

GREAT WORKOUT 👏🏿👏🏿🔥🔥🔥

Missed the end due to running out of time, very long workout today

Paul

Kevin

Jose

Raquel

Xjg2946@gmail.com

Trey Coody

Not an Obi workout without some good ole Bulgarian split squats. Legit workout

Carrie

Noah

Alice

Almost collapsed with those front rack lunges…

Zach

Mohammad Idris

BBene

Charity Magwaza

Justin

Maria Ybarra

Dali

Willzgfit

Сергей

Def the toughest leg day in the program. 💪💪

Ryan

Waylon

Chris Martinez

JOSE G

Alternative for front squats, shoulders/mobility gives out before enough weight for the correct rep range

Pierre

Bake

Bruce

Hannes

george drakonakis

Jonas

Warm up:
- Bike 
- Air squats
- Cossack squats 
- Walk outs 
- Gorilla squats
- Lying hyperextensions

1. Barbell front squats

Superset: 
2a. Heavy db goblet squat 
2b. Db Bulgarian split squats 

3. Leg extensions
4. Romanian deadlifts
5. Front rack walking lunges (Kb, Db or Barbell)

Bike Cool down

For unilateral exercises reps are per side

Bike (stationary)

- Begin by standing tall, bend at the waist and place hands on the floor
- Walk your hands out until your back is flat
- Walk your feet up to your hands and reverse the move back to starting

Straight leg walkout

- 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

- 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)

- 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

Warm up

- 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

WARM UP 10, 2sec ecc and 1 sec pause at the bottom, 60s rest 
2nd 8 @60% 1RM, 2sec tempo, 90s-2min rest 
3rd	 5 @70% 1RM, 2sec tempo, 90s-2min rest
4th	 5 @80% 1RM, 2sec tempo, 90s-2min rest
5th 3 @85% 1RM, 1sec tempo, 90s-2min rest

Barbell front squats

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

1ST 10, 2sec tempo
2nd 10, 2sec tempo
3rd	 10, 3sec tempo
4th	 10, 4sec tempo

DB goblet 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

1st 10 EACH LEG, 2sec tempo
2nd 10 EACH LEG, 2sec tempo
3rd	 10 EACH LEG, 3sec tempo
4th	 10 EACH LEG, 3sec tempo

DB bulgarian split squats (EA)

Superset

-Sit on a leg extension machine with the machine adjusted to fit
-Select weight 
-Extend your legs 
-Release your legs back to the starting position
-Repeat

1st 12, 2sec tempo
2nd 12, 3sec tempo
3rd (Dropset of 3) 10x8x8, 3sec tempo

Seated leg extension (third set drop set 10,8,8)

- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

1st 12, 1sec tempo
2nd 12, 2sec tempo
3rd	 10, 3sec tempo
4th 10, 3sec tempo

Barbell RDL

-With two kettlebells in the front rack position perform walking lunges
-Repeat for time or reps

1st 12 steps EACH LEG, 1sec tempo
2nd 12 steps EACH LEG, 1sec tempo
3rd	 12 steps EACH LEG, 1sec tempo

Can also be done with db or barbell
or 
Front rack alternating reverse lunges (db or barbell)

KB front rack walking lunges (EA)

Bike (Cool down)

Day 22: Legs

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

Christopher

Benjamin

Day 13: Upper body

First day back after recovering from sickness

Day 15: Legs

Big Puggs

Day 16: Upper

Day 17: Conditioning & Core

Garvin

Day 19: Leg day (posterior chain)

SMASH 💥 IT 🙏🏾👏🏿👏🏿👏🏿👏🏿

Day 20: Upper body

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

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 22: Legs

Community

More workouts from Obi Vincent