Name: Playbook - Obi Vincent - Day 40: Active recovery and mobility
Uploaded: 2024-04-17T11:46:34.717Z
Duration: 60 min
Description: Day 40: Active recovery and mobility

Chad

Kwabena

Paul

Jose

🥰🙏🏾🙏🏾🔥🔥 Mental Health day!!!

Loved it. Worked on some weak areas as well. Delts and Hamstrings

Trey Coody

Did a half murph then the mobility work. Great one

Corbin

In general good, but sometimes I’d like to have a explanation which area of the body is meant to be stretched

BBene

I needed this , thank you🧘🏾‍♀️

Charity Magwaza

Bake

Thank you for thus relaxation day, I enjoyed all

EMOM:
- Air squats 
- Push-ups

Mobility:
- Lying shoulder cars
- Seated hip internal/external rotations
- Thread the needle
- Windmills
- Lying banded alternating dead bugs
- Med ball thoracic spine rotations
- Cat cow stretch 
- Scapula push-ups
- Pigeon stretch 
- Ankle rotations

Minute 1 = 25 air squats (Rx- 30)
Minute 2 = 10 push-ups (Rx - 12)

EMOM: Alternate back and forth for 12 minutes

-Stand with feet shoulder width apart
-Lower in to the bottom of a squat pushing your back and down
-Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your feet

Air squats

-With your hands under your shoulders perform push-ups

Push-ups

EMOM

For unilateral exercises reps are per side

Lying shoulder cars

- Start by sitting on the floor with knees bent 90 degrees and hands behind your back
- Lower one knee to the ground until it is flat on the floor
- Rotate hips and lower opposite leg onto the floor

Seated hip internal & external rotations (EA)

- Start on your hands and knees
- Lift one hand of the ground and thread it under and threw the gap between your other leg and hand taking your shoulder towards the ground
- Reverse the movement to the starting position

Thread The Needle (EA)

- Keep your arm fully extended 
- Lower toward one side touching your toe 
- Keep your core engaged

DB windmill (EA)

- Lift your legs so your knees are directly over your hips
- Hold a band attached to a rig with tension above your chest, lower one leg until it is  just above the floor
- Bring your leg \ back to the starting position 
- Repeat on the opposite side

Banded dead bug (EA)

- Sit on your heels and hold a med ball in front of your body
- Slowly rotate through the spine from side to side
- Moving both directions

Med ball thoracic spine rotations (EA)

- Begin on hands and knees
- Round back and tuck neck
- Arch back and look forward

Cat camel

-Start in an elbow plank position 
-Using your scapula (shoulder blades) to initiate moment lower and then press yourself back up
-Repeat

Scapula push-ups

Pigeon stretch (EA)

-Sit on the ground with one leg elevated performing circular motions with your foot and ankle

Mobility Ankle Rotations (EA)

Mobility

Day 40: Active recovery and mobility

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

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

Pull up game getting stronger….big PAUSE!

GREAT WORKOUT 👏🏿🙏🏾🔥🔥🔥

Day 39: Full body & Conditioning

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 40: Active recovery and mobility

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