Name: Playbook - Obi Vincent - Day 33 - Death by DB
Uploaded: 2024-01-10T15:10:41.173Z
Duration: 60 min
Description: Day 33 - Death by DB

Luke

Kwabena

Wall sits are for no one.😆 great workout, loved the core finisher.

Trey Coody

Been off for a couple weeks with low energy. First workout feeling rejuvenated!

Timothy

Stephan

Mathieu

Those loaded squats and hip thrusts were hard! I had to skip them because of lower back pain. It would be helpful if you could add videos of how to get into a certain position safely.

Mira

Warm up:
- Banded front raises x 10 
- Walk outs x 3
- Plank toe touches x 10 
- Squat with external rotation x 10 
- Air squats x 20

Superset 1: 
- Full + half goblet squat 3 x 10 
- Wall sit (wighted ) 3 x 60 sec.

Superset 2: 
- Decline push-ups 3 x 10 
- Push-ups 3 x to failure

Superset 3:
- Half kneeling single arm shoulder press 3 x 10 
- Zottman curl  3 x 10 
- Lying elbows in press 3 x 10 

Superset 4: 
- Split stance RDL  3 x 10 
- Single leg pause hip thrust 3 x 10 
- Db hammer curls 3 x 10 

Core: 3 rounds 
- Mountain climbers x 20 
- Lying leg raises x 15
- Alternating superman plank x 12
- Db overhead sit-ups x 10 
- Hollow hold x 60 sec.

-Stand with a band in hands and around your feet bellow you
-Rise your hands to the front activating your delts
-Lower your hands 
-Repeat

Banded front raises

- 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

-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

- Hold the dumbbell at chest height 
- Come down pushing your hips back
- Come up a couple of inches and back down
- Focus on a slow controlled movement

DB Goblet full + half squats

-Perform a wall sit with a weight in your lap for time

Db weighted wall sit

Superset 1

- Begin with your hands on DB and feet on bench
- Lower chest towards the ground
- Extend elbows to push back up

DB decline push ups

- Start in a push up position with both hands on DB
- Bend elbows to lower body down until chest touches the floor
- Straighten elbows to press body back up, keeping a neutral spine during the whole move

DB push ups ( to failure )

Superset 2

- Starting with one knee bent to 90 degrees and DB on the opposite side
- Lower DB down until weight is at your shoulder
- Straighten elbow to press weight straight overhead

Half kneel DB shoulder press

- Curl the dumbbells up 
- Rotate your wrists at the top 
- Lower the weights with your palms facing the ground
- Focus on a slow controlled movement

DB zottman curl

-Lay on your back with a dumbbell in each hand_lower the dumbbells in keeping your elbows close to your sides
-Press the dumbbells back to the starting position 
-Repeat

Db elbows in chest press

Superset 3

-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

- Place your upper back on a bench
- Push through your heel raising your hips 
- Engage your glutes as you raise

DB single leg hip trust

- Hold the dumbbells with your palms facing each other 
- Curl the dumbbells up engaging your bicep as you curl

DB hammer curl

Superset 4

-Start in push-up plank position 
-Drive your knees towards your elbows one at a time bak and forth rapidly 
-Repeat for reps or time

Mountain climbers

-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

- Begin in a push up position
- Lift right arm and left leg
- Lower back down and repeat on the opposite side

Superman plank (core)

- Begin by lying supine with arms extended straight up
- Sit up while keeping DB overhead

DB overhead sit ups

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

Hollow hold

Core

Day 33 - 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

Jo🌸

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

Kennia

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

Callum

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 😅😭

Serena

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

Alfonso

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 33 - Death by DB

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