Name: Playbook - Obi Vincent - Day 43: Full body
Uploaded: 2024-04-17T11:46:34.725Z
Duration: 60 min
Description: Day 43: Full body

Absolutely brutal workout. Especially since I've been a while week without caffeine!

Josiah

Double walking lunges = 😵😵‍💫🥵😅

Oliver

Kwabena

Paul

Jose

Raquel

Jan Novotny

Alfonso

Those double walking lunges was treacherous.

Trey Coody

i never tought i could do this much lunges, the burn was on🔥🔥

Alain

BBene

Jack Ragsdill

Charity Magwaza

Michael

Lunges were insane, I kept re reading the instructions like “surely it’s not that many reps” 😆

Bake

Shhewwwwwe. These full body splits are damn good.

Ryan

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

Circuit:
1a. Box squat 
1b. Db Z press
1c. Db push-ups

Circuit:
2a. Db incline chest press
2b. Incline db preacher curl 
2c. Db tricep overhead extensions

Superset:
3a. Bent over barbell rows
3b. Bent over db lateral raises 

4. Db walking lunges

Superset: 
5a. Hanging leg raises 
5b. Renegade rows

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 Box Squat set before the 3 Working sets

- Start with a barbell on your upper back
- Press hips back and lower down until glutes touch the box
- Press through heels and stand back up

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

Barbell box squats

- 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 10, 2sec tempo
2ND 10, 3sec tempo
3RD 10, 3sec tempo

DB Z Press

- Start in a push up position with both hands on DB
- Bend elbows to lower body down until chest touches the floor
- Straighten elbows to press body back up, keeping a neutral spine during the whole move

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

DB 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

- Start with DB in one hand over the back of a bench
- Extend arm down until almost straight
- Flex arm up towards the shoulder

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

DB preacher curls (EA)

- In a seated position hold dumbbell with both hands behind the head
- Straighten elbows to raise the weight up

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

Seated DB triceps overhead extensions

- Start with the back flat and chest parallel to the ground
- Lift elbows up towards the ceiling until the barbell touches your chest
- Lower down until about mid shin and repeat
1ST	12	3sec
2ND	10	3sec
3RD	10	3sec

Bent over barbell rows

- 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	8	2sec
2ND	8	3sec
3RD	8	3sec

Bent over reverse flys

Superset

- 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

1ST 16 steps EACH LEG, 2sec tempo, 60s rest 
2ND 18 steps EACH LEG, 3sec tempo, 90s rest 
3RD 20 steps EACH LEG, 3sec tempo, 90s Rest

DB double walking lunges (EA)

- 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

- Pull the DB up keeping your elbow close to your body 
- Engage your lat as you pull
- Keep your hips squared

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

(R+L equals 1 rep)

DB renegade rows

Day 43: 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!!!

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

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

Chad

Day 40: Active recovery and mobility

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

Day 41: 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 43: Full body

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