Name: Playbook - Obi Vincent - Day 50: Legs
Uploaded: 2024-04-17T11:46:34.747Z
Duration: 60 min
Description: Day 50: Legs

Obi, you destroyed my legs with this workout. I now have known pain.

Josiah

Oliver

Paul

Jose

Raquel

Jan Novotny

Varun

Alfonso

Knees sore as hell due to limited rest days. Today was a struggle but I made it happen. Legs aesthetically look amazing

Trey Coody

Intense workout, really liked it. I only skipped the AMRAP at the end since I was pretty done already. Also, I did not quite understand the box jump. Am I supposed to do the frontal jumps 10 times and then 10 lateral ones? Also what would you consider a rep? Back and forth or just one way?

Stephan

Jack Ragsdill

Justin

Today was a blue Monday,  it was tough I almost gave up.  💪🏾

Charity Magwaza

Kwabena

Jose Soares

Dali

Mezi

Ryan

Bake

Very challenging but fun. Loved it💪🏽

Warm up:
- Row or bike 
- Gorilla squats
- Pigeon stretch 
- Squat + external rotation
- Thread the needle 
- Cossack squats
- Air squat

1. Barbell hip band pause squats

Superset:
2a. Barbell back squat
2b. Db deficit Bulgarian split squat

3. Barbell hip thrusts
4. Db walking lunges (heavy)

Conditioning: AMRAP 
- Bike sprint
- Db front squat 
- Box jump overs

For unilateral exercises reps are power 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

- 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

Pigeon stretch (EA)

- Hold the position at the bottom of the squat 
- Rotate your body extending your arm above you 
- Repeat on the opposite side

Squat + 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)

- 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)

-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

Warm up

- Place a band just above the knees
- Push your hips back as you come down 
- Keep your eyesight in front of you keeping your chest up
- Reach parallel and PAUSE (2-3sec)
- Push through your heels to come back up

2sec eccentric tempo

Hip Band Pause Squat

- Push your hips back as you come down 
- Keep your eyesight in front of you keeping your chest up
- Reach parallel and push through your heels to come back up

1ST 10, 2sec ecc and 1 sec pause at the bottom
2nd 5 @82% 1RM, 2sec tempo
3rd	 5 @85% 1RM, 3sec tempo
4th	 5 @87% 1RM, 3sec tempo

Barbell back squat

- Start with your back foot on top of an elevated surface and your front foot on a plate 
- Lower down pushing your hips back slightly 
- Lower until both legs are at about 90 degrees or deeper
- Push through your front leg to come back up

10 EACH LEG, 3sec tempo

FFE Bulgarian split squat (EA)

Superset

- Start with your upper back supported on the bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

1st 10, 2sec tempo
2nd 10, 3sec tempo
3rd 8, 4sec tempo
4th	 8, 4sec tempo

Barbell hip thurst

- 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

12 steps EACH SIDE

DB double walking lunges (EA)

AMRAP in 10 min

DB WEIGHT
M: 2 X 22kg
W: 2 x 8kg

Assault bike

- 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

- Stand a few inches in front of the box
- Press hips back, lower down and jump on top of the box
- Turn around and lower down to the opposite side to repeat jumps
- Next stand on the side of the box and lateral jump up on top of the box, lateral jump down on the opposite side and repeat

m:24"| w:20"

Box jump overs (2 ways)

AMRAP

Day 50: Legs

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

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

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 50: Legs

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