Name: Playbook - Obi Vincent - Day 61: Leg day (posterior chain)
Uploaded: 2024-04-17T11:46:34.782Z
Duration: 60 min
Description: Day 61: Leg day (posterior chain)

Oliver

Kwabena

Benito Foxx

Jose

This one was hard today and I didn’t have the energy or the mindset but I pushed through 👊🏾

Raquel

Trey Coody

Jack Ragsdill

Charity Magwaza

Mezi

Bake

Struggling with lower back first grade, lately but pushing through,  great Friday leg session 🔥

Warm up:
- Bike 
- Walk outs 
- 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 @68% 1RM, 2sec tempo
3rd	 10 @72% 1RM, 2sec tempo
4th 8 @ 78% 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

Scale to Box squats if you need

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

1st 10 EACH SIDE, 2sec tempo
2nd 10 EACH SIDE, 2sec tempo
3rd	 10 EACH SIDE, 2sec tempo

Barbell Box Step Ups (EA)

Bike (Cool down)

Day 61: 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 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 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 61: Leg day (posterior chain)

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