Name: Playbook - Obi Vincent - Day 41 - Death by DB
Uploaded: 2024-01-10T15:10:41.209Z
Duration: 60 min
Description: Day 41 - Death by DB

Kwabena

It’s currently around 28-30 degrees outside .. hot! And tough.. sweating

Lea Nakia

If the core is our trunk, we’re growing big ass roots today 😤😤

Timothy

My legs are burning... We don't need no water let the mother f***er burn burn mother f***er burn...

george drakonakis

Warm up:
- Walk outs x 5 
- Gorilla squats x 10 
- Squat into external rotation x 10 
- Cossack squats x 12
- Air squats x 20 
- Reverse lunges x 12

Superset 1: 
- Db goblet cossack squats 3 x 12,10,10
- Db split squats 3 x 12,10,10

Superset 2:
- Db front squats 3 x 12,10,10
- Db bulgarian split squats 3 x 10 each leg

Superset 3:
- Db sumo deadlifts 3 x 15,12,12
- Db curtsy lunge 3 x 10 

- Db walking lunge 3 x 12 steps 

Conditioning: 6 rounds for time 
- Db power cleans x 10 
- Front rack walking lunges x 10

- 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 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

-Get into the bottom of a squat 
-Externally rotate and extend your hand overhead
-Work both directions

Squat into external rotations

- 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

Cossack ( each side )

-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

-Stand with your feet close
-Step back into a reverse lunge 
-Stand back up to the starting position
-Repeat

* Work both sides

Bodyweight reverse lunges

Warm up

- Start with a wide stance 
- Push your hips back as you come down 
- Extend your leg to come up 
- Keep your chest up

DB Goblet cossack squat

- Begin with a DB in each hand
- Place one foot on the bench and move forward a few inches so the front knee is bent to 90 degrees
- Push hips back and lower down until knee just touches the floor
- Push through your heel and stand up

DB bulgarian split squats

Superset 1

- Hold the db’s at shoulder height
- Push your hips back and keep your chest up as you come down
- Reach parallel and extend your legs to come up

DB front squats

Superset 2

-Stand in a wide toed out stance with a dumbbell in each and in front of you
-Lower into a squat touching the dumbbells to the ground while keeping your back straight
-Stand up to full extension
-Repeat

Db sumo deadlift

-Holding a single dumbbell in the goblet position 
-Step back and across in to a curtsy lunge
-Step back to the starting position 
-Repeat 

* work both sides

DB curtsy lunge

Superset 3

- Begin with DB in each hand
- Step forward with one foot and lower down two times until knees are 90 degrees
- Push through front heel and stand back up, repeat on the opposite side

DB double walking lunges

- Start with feet hip width apart and dumbbells at shoulders
- Lower DB down by pressing hips back and keeping a slight bend in the knees
- Clean DB back up to starting position

DB power cleans

- Begin with DB at shoulders
- Step forward a few inches and lower down until 90 degrees
- Press through the front heel and stand up
- Repeat with the other leg

DB front rack walking lunges

Conditioning

Day 41 - 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

Luke

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

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 41 - Death by DB

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