Name: Playbook - Obi Vincent - Day 3 - Death by DB
Uploaded: 2024-01-10T15:10:40.987Z
Duration: 60 min
Description: Day 3 - Death by DB

Elnaz

Patrik

Clif Moffitt 

Great workouts! Would be helpful if set description said whether it’s for each side, or total (ie 10 reps… does it mean 10 reps per side, or 5 reps per side)

Ashley

Kennia

Martin

Charity Magwaza

Henry

Is there a good place where I can find Volume One and Two for the Death by Dumbbell?

Angelique

Jasmine

Those workouts are amazing 🤩 just perfect 🤩 thank you 😊

Jo🌸

Luke

Lea Nakia

King

William

Knut

Michelle Lawrence

Anthony

Shanelle

Jordan

Love that these workout have warm up routine to start.

Stacy

Trey Coody

Sean

Nicolas St-Pierre

Victoria

Brett Lundeen

Another awesome.e start to the day. Legs on fire

DEAN

Clear distinction between scaled overhead push sit up as I was a little confused

Teagan

David

Lebone

Bennie Goode

Chris

Stephen

Laura

tough one. hate leg day but gotta do it !!

Alfonso

Noel

👏🏾👏🏾👏🏾👍🏾👍🏾👍🏾

Andrew

Sand

yangBAE

Will

Awesome my legs are on fire .. burning baby .

I FEEL MY  POWER LEVELS INCREASING ⚡️

Aric Andino

No feeling of wanting to throw up so all good in my book! On to day 4 💪🏾

Those double lunges are way harder than I assumed they would be 😅 great work all around though

Timothy

Ryan

Warm up:
Walk out x 3 
Plank toe touches x 10 
Gorilla squats x 10
Squat + external rotation x 10 
Air squats x 20 

Superset 1: 3 x 10 
1A: Banded goblet pause squats (3s Tempo)
1B: Db  goblet cossack squat (3s Tempo)

Superset 2: 3 x 10 (3s Tempo)
2A: Bulgarian split squat 
2B: Single leg RDL 

Superset 3: 
3A: Heel elevated goblet squat: 1st set x 12 (2s Tempo) , 2nd set x 10 (3s Tempo) , 3rd set x 8 (4s Tempo)
3B: Reverse lunges 3 x 10 each 

Walking double lunges 3 x 12

Core: 3 x 10 
1a: Overhead weighted backpack sit up
1b: Renegade rows
1c: Lying leg raises 
1d: Hollow hold
(Perform this as one GIANT set)

- 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

-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 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

-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

Warm up

- Start with the band under your feet and over the DB in front of your chest
- With feet slightly wider than shoulder width press hips back and lower down until knees are 90 degrees

DB banded goblet squat

- 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 1

- 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 each hand and feet hip width
- Press hips back and lower DB down until mid shins
- Lift back up to standing and press hips forward

DB RDL

Superset 2

-Hold a single dumbbell in your hands in the goblet position with your heels elevated on a weight plate
-Lower into the bottom of a squat
-Stand up to full extension 
-Repeat

Db heel elevated goblet squat

-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

Superset 3

- 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

DB double walking lunges

-Holding a back pack in your hands perform an overhead sit up
-Scaled version also shown

Overhead backpack sit up & scaled option

- Pull the DB up keeping your elbow close to your body 
- Engage your lat as you pull
- Keep your hips squared

DB renegade rows

-Lay on your back with your hands on the ground at your sides for stability 
-Raise your legs off the ground until they are straight up
-Lower them back towards the ground stopping just short of them resting 
-Repeat

Lying leg raises

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

Hollow hold

Core

Day 3 - Death by DB

Jorge

Aaron Molina

Serena

Day 1 - Death by DB

Tssf1990

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

Marcus

Day 2 - Death by DB

Never underestimate Obis workouts 🥵😆

Roberto

Mason

Day 4 -Death by DB

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

Luaba

Don’t let the short WOD fool you 😈🔥🥲😅

Lynzy

Day 5 - Death by DB

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

Elodie

Cut the conditioning in half , dying . Great sweat !

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!!! 💪🏽🔥

Kwabena

Day 9 - Death by DB

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

Day 10  - Death by DB

Callum

Day 11 - Death by DB

Edison

Day 12 - Death by DB

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

10 mins was crazy but that core had my belly on heat

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. ❤️

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 3 - Death by DB

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