Name: Playbook - Obi Vincent - Day 8: Legs
Uploaded: 2024-04-17T11:46:34.617Z
Duration: 90 min
Description: Day 8: Legs

Darlene Spooner

Mauricio

Not a good idea to do squats when recovering from Flu🥴

Big Puggs

DEAN

Christopher

STRUGGLE IS REAL… GOT THROUGH IT 🔥🔥🔥🔥

Oliver

Gabriel

Benjamin

Paul

Best fitness app on the market! Hands down!! Thanks OBI!!!

Jason

Legs killer, my legs are shaking...Great one Obi

Remy

Holy leg day! Great workout but definitely 90-120 mins to finish…

Kevin

GREAT START TO THE WEEK 🗣️🔥🔥🔥🔥

Jorge

Jose

Will

Chris Martinez

Yasin

Really good burn on the legs when your on the bike

Dave

Spain

Alfonso

Bake

GREAT WORKOUT AFTER SOME DAYS OFF 🔥🔥🔥🔥

Keon

Amazing workout as usual Obi! I’ve been having fun intergrating your unique and arduous workouts into my own. Onward and upwards, keep up the good work!

James

Davide

Challenging. Was afraid it was not going to be enough volume 😅

Martin

Josiah

Atilla

Philippe

Junior

Clem’

Sean Ostrowski

I did test week last week and for the first time in a while I’m comfortable squatting. I’m 6’8 so you could imagine I had little to no hip and ankle mobility. Thanks to your recommendations on vivobarefoot, and your emphasis on mobility, I’m not comfortable being under decent weight while squatting AND with good form. Looking forward to getting real strong before summer💪🏽

Zach

Charity Magwaza

Gregory

Seth

Kwabena

Raquel

Bader

You should add RIR and am Box where you could add your weights

Finn

Antonio

Dali

Willzgfit

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

1. Barbell hip band pause squats
2. Barbell back squats
3. Heavy db Bulgarian split squats 
4. Barbell hip thrusts
5. Heavy Db walking lunges 

Metcon: AMRAP 
- Bike 
- Db goblet squats

For unilateral exercises reps are per side

Bike (stationary)

- 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

WARM UP 10, 2sec ecc and 1 sec pause at the bottom, 60s rest 
2nd 5 @80% 1RM, 2sec tempo, 90 - 2min rest 
3rd 5 @80% 1RM 2sec tempo, 90 - 2min rest
4th 5 @85% 1RM 2sec tempo, 90 - 2min rest
5th 5 @85% 1RM 2sec tempo, 90 - 2min rest

Barbell back squat

- Begin with a DB in each hand
- Place one foot on the bench and move forward a few inches so the front knee is bent to 90 degrees
- Push hips back and lower down until knee just touches the floor
- Push through your heel and stand up

12,10,10,8 EACH LEG

DB bulgarian split squats (EA)

- 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, 4sec tempo
2nd 8, 3sec tempo 
3rd 5, 3sec tempo 
4th 5, 2sec 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 leg

DB double walking lunges (EA)

Weights:
M: 28kg
W: 10-12kg

Complete as many rounds as possible within 10mins

Put the Damper on 10 or set the bike on the hardest resistance

- 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

DB goblet squat

AMRAP

Day 8: Legs

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

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

Day 13: Upper body

First day back after recovering from sickness

Day 15: Legs

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

Day 23: Push

Day 24: Pull

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

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

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 8: Legs

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