Name: Playbook - Obi Vincent - Day 33: Legs (posterior chain)
Uploaded: 2024-04-17T11:46:34.695Z
Duration: 60 min
Description: Day 33: Legs (posterior chain)

Kwabena

Jorge

Remy

SMASHED IT🔥🔥🔥🔥🔥
THANK YOU OBI 👏🏿

Jose

Alfonso

Good way to end the week. Now on to the weekend 🔥🔥🦍

Foster

Charity Magwaza

Chris Martinez

Trey Coody

Bake

Great session,  I enjoyed it.  Happy legs

Warm up:
- Row or run
- Downward dog marches
- Gorilla squats 
- Cossack squats 
- Lying hyperextensions
- Banded good mornings

1. Calf raises 

Superset: 
2a. Sumo deadlifts
2b. Kb swings (heavy)

3. Barbell hip thrusts
4. Barbell Bulgarian split squat 
5. Romanian deadlift
6. Barbell box step ups

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 (as fast as you can)

- Get into a downward dog position and rotate the stretch back and forth between legs

Downward dog marches (EA)

- 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)

- Raise your arms and legs 
- Engage your glutes as you raise
- Pause at the top

Lying hyperextensions

- Hinge at the hips
- Keep a neutral spine and a slight bend at the knees

Banded good mornings

Warm up

-Get into a standing calf raise machine and adjust it to fit you
-Stand up onto your toes activating your calf muscles
-Lower slowly stretching the calf muscles 
-Repeat

1ST 12, 2sec tempo
2ND 12, 3sec tempo
3RD 10, 4sec tempo

Machine standing calf raise

- Start with feet wide
- Push hips back and lower down until knees are 90 degrees
- Keeping a flat back touch the weight to the ground and rise back up

1ST 10, 2sec tempo
2ND 8, 2sec tempo
3RD 5, 1sec tempo
4TH 3, 1sec tempo
5TH 3, 1sec tempo

Sumo deadlifts

-With a single kettlebell perform a swing to roughly head height 
-Repeat for desired reps

Kettlebell Russian swings (heavy)

Superset

- 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 12, 1sec tempo
2ND 10, 3sec tempo
3RD 8, 3sec tempo

Barbell hip thurst

- Start with the barbell on your upper back
- Place one foot on the bench and move forward a few inches so the 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 12 EACH LEG, 1sec tempo
2ND 8 EACH LEG, 2sec tempo
3RD 8 EACH LEG, 3sec tempo

Barbell bulgarian split squats (EA)

- 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, 2sec tempo
2ND 10, 2sec tempo
3RD 8, 3sec tempo

Barbell RDL

- Perform box step ups with a barbell on your back

1ST 10 EACH LEG, 1sec tempo
2ND 10 EACH LEG, 2sec tempo
3RD 10 EACH LEG, 2sec tempo

Barbell Box Step Ups (EA)

Day 33: Legs (posterior chain)

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

Oliver

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

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

Paul

Day 30: Push

Kevin

Day 31: Pull

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

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 33: Legs (posterior chain)

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