Name: Playbook - Obi Vincent - Day 27- Death by DB
Uploaded: 2024-01-10T15:10:41.148Z
Duration: 45 min
Description: Day 27- Death by DB

Alfonso

Elina

Schnikazz_17

Couldn’t finish, super difficult for the finisher

Callum

Luke

I’m dead ✌🏻rounds of finisher 🥵🥵

Jo🌸

Kwabena

Awesome workout - had to cut it short due to time but almost finished it

Keke

Serena

Finally finished the finisher on this one…..dæd 💀

Trey Coody

Tough. Would of loved to of felt the burn from the finisher but ran out of time. 

Guess I’m doing a two a day 😎

CazFit

I love the workouts individually but collectively, day by day, they’re very repetitive…with the same movements sometimes 3 days in a row ie front squats. 

I’d love it to be a bit more varied and not take as long. Some of these workouts take 90 mins and I really need them to be in the 60 min range.

Will

Great workout, but I had to bail after 3 rounds of the finisher. Took me about 1 hr & 10 minutes.

Lloyd Banks

Fortunately, I finished before my right calf muscle completely locked up. 

Is it me or do they get harder each day.

🥵🥵🥵🥵👍🏾

Had to scale finisher to 3 rounds and body weight. Going to circle back next week on a double day to get it that time

Timothy

DEAN

Kennia

Leah

Finisher at the end is too many rounds IMHO. Also says 15 mins not 15 reps

Jonny

First time I thought the conditioning was excessive. Had to modify with body weight due to torching the legs beforehand then doing as many squats as the workout.

Travis

Fabi

3 rounds on the finisher,  my body crushed! Thanks Obi💪

Charity Magwaza

Wtf are you crazy???? Can anyone do this workout under one hour??? Great workout as always 💪💪💪💪 thanks Obi 💪💪💪💪

george drakonakis

Mathieu

Acquana

That finisher - surely you didn’t mean to do goblet squats for 15min straight? I assumed it should read 15 rep lol. Also a few of the sets were missing the rest time but I just did 45sec on all of them. Another killer workout,Obi! 😫🥵

Mira

Warm up:
- Walk outs x 5 
- Gorilla squat x 10 
-Squat with external rotation x 10 
- Cossack squats x 12
-Air squats x 20 
- Reverse lunges  x 12

Superset 1:
- Banded pulse sumo squats 3 x 12,12,10
- Lying pause Db glute bridge 3 x 12

Superset 2:
- Db front squats 3 x 15,12,10
- Db goblet cossack 3 x 12,10,10

Superset 3:
- Seated pistols 3 x 10 
- Split stance RDL 3 x 10 

Superset 4:
- Db split squats 3 x 10 
- Db alternating lunges x 12

5 Rounds:
- 200m run or double unders x 40  or singles x 60
- Prisoner jump squats x 20
- Db front squats x 15
- Db jump lunges x 20 
- Goblet squats x 15

- 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

-Get into the bottom of a squat 
-Externally rotate and extend your hand overhead
-Work both directions

Squat into external rotations

- 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

Cossack ( each side )

-Stand with feet shoulder width apart
-Lower in to the bottom of a squat 
-Stand up out of squat to full hip extension
-Repeat

Air squats

-Stand with your feet close
-Step back into a reverse lunge 
-Stand back up to the starting position
-Repeat

* Work both sides

Bodyweight reverse lunges

Warm up

-Loop a band over a dumbbell and under you feet
-Hold the dumbbell in th goblet position
-Lower into the bottom of a squat
-Pause for a 2-3 count
-Stand up to the starting position 
-Repeat

Db banded pause squat

- Push through your heels to raise your hips 
- Squeeze your glutes as you come up 
- Pause at the top

DB lying glute bridge

Superset 1

- 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

- Start with a wide stance 
- Push your hips back as you come down 
- Extend your leg to come up 
- Keep your chest up

DB Goblet cossack squat

Superset 2

- Begin with DB in front of your chest and one foot off the ground
- Push your hips back and lower down until your glutes touch the chair
- Press through your heel and stand back up to starting

DB box seated pistol squats

-Stand in split stagger stance with dumbbell in each hand
-Hinge at the waist performing a RDL
-Stand back to upright
-Repeaat

Split stance DB RDL

Superset 3

- 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

DB bulgarian split squats

- Begin with DB in both hands
- Step forward with the first foot and lower until both knees are 90 degrees, push through the front heel and stand back up to starting
- Repeat with the opposite foot

DB alternating lunges

Superset 4

-Jump rope where the rope passed under your feet twice with each jump

Double unders

-With your hands at your head perform squat jumps

Prisoner jump squats

- Hop alternating your feet in mid air
- Keep your chest up and shoulders rolled back

DB Jumping lunges

- 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

DB goblet squat

Finisher

Day 27- Death by DB

Mathieu Schneider

Jorge

Aaron Molina

Day 1 - Death by DB

Tssf1990

Omg! *deep breath* That was intense. 💪🏾

Marcus

Day 2 - Death by DB

Elnaz

Patrik

Day 3 - Death by DB

Never underestimate Obis workouts 🥵😆

Roberto

Clif Moffitt 

Mason

Day 4 -Death by DB

S-miguel

What a burners! Took tons of breaks, but my 48 a@@ completed💪🏾!

Luaba

Day 5 - Death by DB

Couldn’t finish but still had a good workout 🏋️‍♀️

Elodie

Day 6 - Death by DB

It is a fantastic workout that can be done even when traveling away from my base. Excellent!

Shannon

Day 8 - Death by DB

Obi is always testing my mental strength!!! 💪🏽🔥

Day 9 - Death by DB

The conditioning afterwards always kills it👌🏽 Love it!😎💪🏽

Henry

Day 10  - Death by DB

Lea Nakia

Day 11 - Death by DB

Edison

Day 12 - Death by DB

Jordan

Day 13 - Death by DB

Edgar

Day 15 - Death by DB

Amazingly hard! Metcon took me 40 min with minimal resting time 😅😭

Ran out of time but Great morning session before work!

Day 16 - Death by DB

Very hard but great. 

Ran out of time again

Good workout as always… but sometimes i don’t understand how many rounds i should do. You explained that the 21-15-9 should be repeated in rounds considering the whole 21-15-9 as one round, so when it says 21-15-9 times 3 rounds that should mean 9 sets.. but in this case i don’t understand, is it the five sets times five times, or is it the whole 25 sets times 5, as in 21-15-9 case? Thank you

Day 17 - Death by DB

Day 18 - Death by DB

Day 19 - Death by Db

Day 20 - Death by DB

oh wow. 1st workout after 4 day vacation. Ouch. but i needed that to kick the sh$t out of myself

Omg looks super easy until you do it 🥵

Day 22- Death by DB

Day 23  Death by DB

nice one. Heart pumping all workout. ❤️

Lynzy

Day 24 - Death by DB

took longer than 60. I think the reps are total (not each arm). or i’m too slow. lol

Day 27- Death by DB

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