Name: Playbook - Obi Vincent - Day 47: Active recovery and mobility
Uploaded: 2024-04-17T11:46:34.739Z
Duration: 60 min
Description: Day 47: Active recovery and mobility

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.

Josiah

I Need more of this mobility and recovery! My old bones thank you!

Oliver

Kwabena

Jose

Raquel

Perfect way to begin weekend workouts. Time to kill it

Charity Magwaza

Bake

Thank you,  I really needed this. It been a very intense week💪🏾

EMOM:
- Pull-ups
- Push-ups
- Air squats 

Mobility:
- Lying shoulder cars
- Seated hip internal/ external rotations
- Thoracic squat and overhead reach 
- Windmills
- Lying banded alternating dead bugs
- Med ball thoracic spine rotations
- Cat camel stretch 
- Scapula push-ups
- Pigeon stretch 
- Ankle rotations

Minute 1 = 8 Pull-ups (Rx 10)
Minute 2 = 10 push-ups (Rx 15)
Minute 3 = 20 Air squats (Rx 30)

- 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

-With your hands under your shoulders perform push-ups

Push-ups

-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

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 47: 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!!!

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

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

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

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

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 47: Active recovery and mobility

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