Name: Playbook - Obi Vincent - Day 48: Full body
Uploaded: 2024-04-17T11:46:34.743Z
Duration: 60 min
Description: Day 48: Full body

Kwabena

Remy

Benito Foxx

Jose

Alfonso

Trey Coody

BBene

Jack Ragsdill

This was a bit challenging, very awesome I enjoyed it 💪🏾🔥

Charity Magwaza

Nice way to end the year. Thanks Obi 💪

Bake

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

Circuit:
1a. Conventional deadlift
1b. Db split squat 
1c. Db push ups

Superset:
2a. Barbell incline bench press
2b. Seated bicep curls 

Superset:
3a. Db goblet squat 
3b. Standing single arm Arnold press

Superset: 
4a. Pendlay row
4b. Db lateral raises 

Core Circuit:
5a. Plate overhead sit up 
5b. Feet elevated side planks
5c. Advanced plank 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 of the DL then move 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

-Stand in a stager stance with a dumbbell in each hand 
-Lower into a split squat 
-Stand up to the starting position 
-Repeat

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

Db split squats (EA)

- 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

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

Can be done with dumbbells also

Barbell incline bench press

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

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

Db seated bicep curl

Superset

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

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

DB goblet squat

- Stand with a dumbbell in your hand at your shoulder with your palm facing your face
-Press the dumbbell overhead as you rotate the dumbbell in your hand so that at the top of the movement your palm is facing out

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

Single arm Arnold 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

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow controlled motion

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

DB Lateral raises

- Plate overhead sit up 
- Feet elevated side planks
- Advanced plank hold

- Lay on the floor with legs wide and a plate directly above your face
- Press the weight up while lifting your body off the floor
- When the torso is 90 degrees to your legs, slowly roll back down to a lying position

Plate overhead sit ups

- Get in to a elbow side plank position with your feet elevated on a box
- Hold position

40 sec EACH SIDE

Feet elevated side plank (EA)

-Get in to position o your hands and elbows
-Hold your shoe body tight as you hold position for time

Advance plank

Core Circuit

Day 48: 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

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

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

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

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 48: Full body

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