Name: Playbook - Obi Vincent - Day 54: Leg day (posterior chain)
Uploaded: 2024-04-17T11:46:34.761Z
Duration: 60 min
Description: Day 54: Leg day (posterior chain)

Oliver

Kwabena

Ran out of time for this one, very good but longer than expected

Benito Foxx

Jose

Raquel

Alfonso

Knee feeling a lot better. Still bruised but I was able to be intense and push myself. Definitely need to do more glutes and hams.

Trey Coody

Chris Trem

Mohammad Idris

Artem

BBene

This was very tough, I just strived through the entire session 💪🏾

Charity Magwaza

Сергей

Adam

Bake

Warm up:
- Bike 
- Walkouts 
- Thread the needle 
- Gorilla squat 
- Squat + external rotation
- Barbell only kang squat 
- Reverse lunge 

1. Standing or seated calf raises 
2. Conventional deadlifts

Superset: 
3a. Anderson squats
3b. Db split squat 

4. Barbell split stance RDL
5. Barbell box step ups

Bike cool down

For unilateral exercises reps are per side

Bike (stationary)

- 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

- 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 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

- 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)

-Stand with a barbell on your back
-Hinge forward at the waist in a good morning motion
-Drop your butt down and bend your knees until you are in the bottom of a squat position 
-Raise your butt back up to the good morning position
- Stand back up to full extension

Kang squat (barbell only)

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

Bodyweight reverse lunges (EA)

Warm up

-Get into a standing calf raise machine and adjust it to fit you
-Stand up onto your toes activating your calf muscles
-Lower slowly stretching the calf muscles 
-Repeat

1st 12, 3sec tempo
2nd 12, 4sec tempo
3rd 12, 5sec tempo

Machine standing calf raise

- 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

1st 12, 1sec tempo
2nd 10 @65% 1RM, 2sec tempo
3rd 10 @70% 1RM, 2sec tempo
4th 8 @ 75% 1RM, 2sec tempo

Conventional deadlift

- Set the rack pins to a slot matching the bottom of your squat position
- Working from the bottom of a squat up
- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you drive through your heels to stand up
- Lower back down to a dead stop resting the bar on the rack pins

1st 12, 1sec tempo
2nd 10, 2sec tempo
3rd	 10, 3sec tempo
4th	 10, 3sec tempo

Anderson squat

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

1st 12 EACH LEG, 1sec tempo
2nd 10 EACH LEG, 2sec tempo
3rd	 8 EACH LEG, 3sec tempo
4th 8 EACH LEG, 4sec tempo

Db split squats (EA)

Superset

- Start with a staggered stance 
- Hinge at the hips as you come down
- Come down to shin height 
- As you pull up engage your hamstrings

1st 10 EACH LEG, 3sec tempo
2nd 10 EACH LEG, 3sec tempo
3rd 8 EACH LEG, 3sec tempo

Barbell split stance RDL (EA)

- Perform box step ups with a barbell on your back

10 reps EACH LEG, 2sec tempo

Barbell Box Step Ups (EA)

Bike (Cool down)

Day 54: Leg day (posterior chain)

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

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

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 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 54: Leg day (posterior chain)

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