Name: Playbook - Obi Vincent - Day 39: Full body & Conditioning
Uploaded: 2024-04-17T11:46:34.712Z
Duration: 60 min
Description: Day 39: Full body & Conditioning

Pull up game getting stronger….big PAUSE!

Kwabena

GREAT WORKOUT 👏🏿🙏🏾🔥🔥🔥

Benito Foxx

WOW 🤩 THIS WORKOUT HURTS SO GOOD🔥🔥👏🏿🔥

Jose

Raquel

Alfonso

Crowded gym had to improvise. Good things there was cardio.. definitely needed that

Xjg2946@gmail.com

A lot of these movements seemed very similar to the workout I did right before this one. Good sweat, though!

Foster

Jack Ragsdill

Stephan

Another great full dody session 🔥💪🏾

Charity Magwaza

Jaquane Wyatt

Maria Ybarra

Mezi

George

I am wet, like I came from the rainforest!

Trey Coody

Bake

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

Superset: 
1a. Standing calf raises 
1b. Banded push-ups

Circuit:
2a. Barbell back squat 
2b. Heavy split stance RDL
2c. Db lateral raises

Superset: 
3a. Barbell push press
3b. Db zottman curls

Superset: 
4a. Cable chest fly
4b. Cable tricep cross overs

5. Underhand grip lat pulldowns

Metcon: AMRAP 
- Pull-ups
- Db thrusters
- Butterfly sit 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 (Quick as you can)

- 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

-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

3 x 12, 3sec down w 1 sec hold at the top

Machine standing calf raise

- Begin with the band around your back and under your hands
- In a push up position lower your body to the ground 
- Extend your elbows to push back up

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

Banded push ups

Superset

Complete the BB Squat warm up set before the 3 working sets

- Push your hips back as you come down 
- Keep your eyesight in front of you keeping your chest up
- Reach parallel and push through your heels to come back up

WARM UP 12, 1sec tempo
1ST 10 @60% 1RM, 3sec tempo
2ND 10 @70% 1RM, 2sec tempo
3RD 8 @70% 1RM, 2sec tempo

Barbell back squat

- Start with a staggered stance 
- Hinge at the hips as you come down
- Come down to shin height 
- As you pull up engage your hamstrings

1ST 10 EACH SIDE, 2sec tempo
2ND 10 EACH SIDE, 3sec tempo
3RD 8 EACH SIDE, 4sec tempo

Barbell split stance RDL (EA)

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow controlled motion

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

DB Lateral raises

Circuit

- Start with the bar in a front racked position
- Dip
- Drive the weight up
- Go up until your reach full extension at the arms

1ST 10 @60% 1RM, 2sec tempo
2ND 10 @65% 1RM, 3sec tempo 
3RD 10 @70% 1RM, 4sec tempo

Barbell push 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

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

DB zottman curl

- Begin with chest open and arms back
- Bring arms together in front of your chest

1ST 8, 2sec tempo
2ND 8, 3sec tempo
3RD 8, 4sec tempo

Cable chest flys

- Grab a high pull cable in each hand crossed over in front of you
- Lock your elbows in position 
- Extend your arms activating your triceps

1ST 8, 2sec tempo
2ND 8, 3sec tempo
3RD 8, 4sec tempo

Cable triceps cross overs

- Hold the bar with your palms facing you
- As you pull the bar down lean back slightly 
- Engage your back as you pulldown 
- Return with a controlled movement

1ST 10, 2sec tempo
2ND 10, 3sec tempo
3RD (Dropset) 8x8, 3sec tempo

Underhand lat pulldown (last set dropset 8,8)

- Hols the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Engage your back as you pull

Pullups

-Holding a dumbbell in each hand at your shoulders lower into the bottom of a squat
-Stand back up 
-As you reach the top of the motion as you reach extension press the dumbbells overhead
-Lower the dumbbells back to your shoulders
-Repeat sequence

DB Thrusters

-Lay on the ground with bent legs and the soles of your feet together
-Perform sit ups
-Repeat for desired reps

Butterfly sit-up

AMRAP

Day 39: Full body & Conditioning

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

Paul

Day 30: Push

Kevin

Day 31: Pull

Day 33: Legs (posterior chain)

Corey

Day 34: Push/Pull

Kristýna

Day 36: Full body

THIS WORKOUT IS BRUTAL AND REQUIRES A SAVAGERY TYPE EFFORT 🔥🔥🔥🔥🔥

Day 37: Functional training

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

Remy

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 39: Full body & Conditioning

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