Name: Playbook - Obi Vincent - Day 41: Full body
Uploaded: 2024-04-17T11:46:34.721Z
Duration: 60 min
Description: Day 41: Full body

Definitely works if u stick with it 💪🏿💪🏿💪🏿💪🏿💪🏿💪🏿💪🏿

Kwabena

Corey

Paul

Benito Foxx

🗣️Didn’t want to show up today!!!
GLAD I DID 👏🏿🔥🔥🙏🏾

Jose

Jeff

Raquel

Alfonso

Trey Coody

Foster

Tweaked back on deadlifts, but great workout

Corbin

Charity Magwaza

Сергей

Bake

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

Superset:
1a. Conventional deadlift
1b. Tricep plank press ups

Superset:
2a. Barbell bench press
2b. Seated hammer curls 

Superset:
3a. Heel elevated goblet squat 
3b. Seated Arnold press

Superset: 
4a. Pendlay row
4b. Chin ups

Core Circuit:
5a. Cable crunches
5b. Woodchop (cable or band)
5c. Hollow hold

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

Complete the warm up set in the DL before moving to the 3 Working sets

- Place the bar just above you feet
- Engage your lats
- Pull the bar up keeping a neutral spine 
- Reach full extension keeping your upper body tight

WARM UP 12 @50% 1RM, 1sec tempo
1ST 10 @60%1RM, 3sec tempo
2ND 8 @70%1RM, 2sec tempo
3RD 8 @75-80%1RM, 2sec tempo

Conventional deadlift

-From a pushup plank position pivot back lowering onto your elbows 
-Using your triceps press yourself back up to the starting position

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

Tricep plank press ups

Superset

- Start by lying down with the barbell directly above you
- Bring your elbows in slightly 
- Lower down until the bar touches your chest 
- Press up engaging your chest

1ST 8 @60%1RM, 3sec tempo
2ND 8 @70%1RM, 3sec tempo
3RD 8 @80%1RM, 3sec tempo

Scale with DB’s if you need

Barbell bench press

- Hold the dumbbells with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbells toward your shoulders 
- Pause at the top then lower under control

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

Seated Hammer Curl

-Stand in a narrow stance with your heels elevated 
-Perform a goblet squat using a kettlebell
-Repeat for desired reps

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

Kettlebell heel elevated narrow stance goblet squat

- Hold the dumbbells in front of you with your palms facing you
- Press up and rotate your wrist until your palm is facing the opposite direction 
- Lower with a slow and controlled movement

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

DB seated Arnie press (EA)

- knees bent, brace your core to keep your back nice and straight 
- row the bar up towards your chest 
- avoid using too much momentum/swinging from the lower back

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

PENDLAY ROWS

- Hanging from the bar with hands reverse grip lift body up until your chin reaches over the bar
- Slowly lower back down to starting

2sec tempo

Chin ups

- Using a rope attachment from high pulley perform kneeling ab crunches

2sec tempo

Cable Rope Crunches

-Stand holding a band attached to a rack at arms length in front of you with your core activated 
- Rotate away from the attachment point adding tension to the bands

10 EACH SIDE, 3sec tempo

You can also do these from the cable machine

Banded woodchop (EA)

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

Hollow hold

Core Circuit

Day 41: 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

Enjoyed that a lot… 💪🏼.. thank you..

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)

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

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 41: Full body

Community

More workouts from Obi Vincent