Name: Playbook - Obi Vincent - Day 36: Full body
Uploaded: 2024-04-17T11:46:34.703Z
Duration: 60 min
Description: Day 36: Full body

Kristýna

Paul

Great way to return from a couple weeks off!

Kevin

Great full body workout, I am foreseeing some soreness tomorrow morning  ..  sweet sensation

Remy

Jose

Raquel

Alfonso

Trey Coody

Jan Novotny

This workout in a garage at 100* degrees… might as well be in a sauna. Loved it!

Eric

Foster

Kyle

Cédric

Corbin

BBene

Jack Ragsdill

Kwabena

Jaquane Wyatt

Great workout. Took more time than estimated but I believe it depends on how heavy weights you use. Awesome job!

Dawid Pytel

Bake

Charity Magwaza

Warm up: 
- Row or bike 
- Walkouts
- Cossack squats
- Gorilla squats
- Lying hyperextensions
- Banded front raise 
- Banded rotations
- Banded pull aparts

Circuit: 
1a. Anderson squat 
1b. Db (deficit) reverse lunge
1c. Db (deficit) push-up

Circuit: 
2a. Db incline chest press
2b. Db incline bicep curls 
2c. Db incline tricep extensions

Superset: 
3a. Barbell Romanian deadlift
3b. Db Z Press

Superset: 
4a. Db single arm row
4b. Db bent over laterals or machine rear delt fly 

Core Superset:
5a. Hanging or lying leg raises 
5b. Hollow hold

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 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)

- 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

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

Lying hyperextensions

-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

- Standing with your feet shoulder width apart gripping a band directly in front of your body
- Keeping your arms straight and maintaining tension in the band
- Raise the band up and overhead, lowering it behind you
- Once the band is directly behind your body reverse the movement back to starting position

Banded Rotations

-Stand holding a band in your hands
-Pull your arms apart and back adding tension to the band 
-Release and repeat

Banded pull aparts

Warm up

- Set the rack pins to a slot matching the bottom of your squat position
- Working from the bottom of a squat up
- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you drive through your heels to stand up
- Lower back down to a dead stop resting the bar on the rack pins

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

Scale with Box Squats if you need to

Anderson squat

- Begin by standing both feet on the plates
- Step one foot behind you and lower down until your back knee touches the ground
- Press through the front heel and stand back up
- Repeat on the opposite leg

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

DB deficit reverse lunges (EA)

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

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

DB deficit push ups

Circuit

- Sitting on an incline bench with a dumbbell in each hand
- Lower DB down to the chest keeping wrists neutral
- Straighten elbows to press weights back up

1ST 8, 3sec tempo
2ND 8, 3sec tempo
3RD 8, 3sec tempo

Incline dumbbell chest press

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

Lying incline DB Bicep Curl

- Start on an incline bench with a DB in each hand and elbows at the side of your head
- Bend elbows to drop DB down below the head
- Extend elbows to return to starting

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

DB incline triceps extensions

- 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 8, 3sec tempo
2ND 8, 4sec tempo
3RD 8, 5sec tempo

Barbell RDL

- Sit on floor with legs fully extended, in a straddle position and a dumbbell in each hand
- Press the dumbbells overhead
- Lower the dumbbells slow and controlled

1ST 8, 2sec tempo
2ND 8, 3sec tempo
3RD 8, 3sec tempo

DB Z Press

Superset

- Start with back flat and DB in one arm 
- Bend elbow to Pull DB up so that your tricep ends parallel to your back

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

DB single arm rows (EA)

- Begin with a slight bend at the hips with DB in each hand
- With arms extended and a slight bend in your elbow, bring DB in front of the chest
- Raise laterally until arms are parallel to the ground

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

Bent over reverse flys

- Hanging from the bar, keeping your legs extended 
- Raise up while keeping your core tight to form an “L” with your body
- Lower legs back down
- Avoid swinging

1ST 10, 2sec tempo
2ND 10, 3sec tempo

Hanging leg raises

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

Hollow hold

Core Superset

Day 36: Full body

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

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

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 36: Full body

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