Name: Playbook - Obi Vincent - W1/D2 ☠️DB
Uploaded: 2024-03-16T00:50:35.786Z
Duration: 60 min
Description: W1/D2 ☠️DB

Luke

S-miguel

Sarah

Trey Coody

Alfonso

VACATION WORKOUT #2 
🔥🔥🔥🔥🔥

Clif Moffitt 

Jo🌸

Kwabena

Kostya

Walked in the gym without a smile. Left the gym with that same smile and PAIN 🔥🔥🔥

Charity Magwaza

Why… please tell me why???  Lol. Dying……. Love it.

Edison

DB Pike Push ups are so hard 😅😖🤩

Serena

DEAN

Warm Up:
- Shoulder CARS
- Banded Front Raises
- Scapula Push Ups
- Banded Pull Aparts
- Hand Release Push Ups

PART #1:
1A. DB Arnie Press
1B. DB Zottman Curls

2A. Pike Push Up
2B. Single Arm DB Row

3A. Glute Bridge Chest Press
3B. Banded Tricep Kickback

4A. DB Half Kneeling Shoulder Press
4B. DB Pike Push Ups 

Part #2: Conditioning
- Assault Bike/Ski/Row
- Double DB Hand Snatch
- Push Ups

- Shoulder CARS x5 each side
- Banded Front Raises x10
- Scapula Push Ups x10
- Banded Pull Aparts x10
- Hand Release Push Ups x10

- Start with right hip against the wall and left knee bent to 90 degrees
- Keeping your right arm against the wall slide your arm from behind your body to the front 
- Repeat on the left side

Half Kneeling Shoulder CARS (ea)

- Stand with a band in hands and around your feet bellow you
- Raise your hands to the front activating your delts
- Lower your hands

Banded Front Raises

- Start with your hands on the floor, or DB’s with your hands directly under your shoulders
- Keep your spine neutral
- Engage your core and glutes so your hips don’t sink⁠
- Keeping your arms extended, pinch your shoulder blades together
- Retract your shoulder blades by drawing them together, then detract them by pulling them apart
- Lower your body slightly
- Push back up

Scapula Push Ups

- Stand tall, holding the band with your hands forward of the shoulders
- Pull your arms apart and back adding tension to the band 
- Release and repeat

Banded Pull Aparts

- Start in a push up position
- Lower your chest to the floor and lift both hands up
- Replace both hands to the floor
- Then press your chest off the floor and your body back up to starting position

Hand Release Push Ups

Warm Up

1A. DB Arnie Press 3x12/10/10 each side
1B. DB Zottman Curls 3x12/10/10

A. Tempo for each set:
1st (2sec), 2nd & 3rd (3sec)
B. Tempo for each set:
1st (2sec), 2nd (3sec), 3rd (4sec)

- Hold the dumbbells in front of you with your palms facing you
- Press up and rotate your wrist until your palm is facing the opposite direction 
- Lower with a slow and controlled movement

DB Seated Alt Arnie Press (ea)

- Curl the dumbbells up 
- Rotate your wrists at the top 
- Lower the weights with your palms facing the ground
- Focus on a slow controlled movement

DB Zottman Curl

Superset 1

2A. Pike Push Up 3x12
2B. Single Arm DB Row 3x12/10/10 each side

A. Tempo for all sets:
(3sec)
B. Tempo for each set:
1st (2sec), 2nd (3sec), 3rd (4sec)

- With hands and feet on the floor straighten legs so your glutes are up in the air and your back is flat
- Lower your head down towards the floor until your elbows are bent to 90 degrees
- Press back up so that elbows are straight

Pike Push Ups

- Start with back flat and DB in one arm 
- Bend elbow to Pull DB up so that your tricep ends parallel to your back

DB Single Arm Row (ea)

Superset 2

3A. Glute Bridge Chest Press 3x12
3B. Banded Tricep Kickback 3x10-12 each side

A. Tempo for each set:
1st (2sec), 2nd (3sec Ecc/2sec Con), 3rd (4 sec Ecc/2sec Con)
B. Tempo for all sets:
(3sec)

- Press through your heels raising your hips off the ground 
- Keep your glutes and core engaged 
- Press the dumbbells up engaging your chest
- Lower with a slow controlled motion

DB Glute Bridge Press

- With a band in one hand and elbow at 90 degrees and lean over with a flat back
- Extend arm back until parallel with the ground
- Slowly return to starting and repeat

Banded Tricep Kickback (ea)

Superset 3

4A. DB Half Kneeling Shoulder Press 3x12/10/10 each side
4B. DB Pike Push Ups 3x10

A. Tempo for each set:
1st (2sec), 2nd-3rd (3sec)
B. Tempo for all sets:
(2sec)

- Starting with one knee bent to 90 degrees and DB on the opposite side
- Lower DB down until weight is at your shoulder
- Straighten elbow to press weight straight overhead

Half Kneeling DB Shoulder Press (ea)

- With hands on dumbbells, feet on the floor straighten legs so your glutes are up in the air and your back is flat
- Lower your head down towards the floor until your elbows are bent to 90 degrees
- Press back up so that elbows are straight

DB Pike Push Ups

Superset 4

21-15-9-6 FOR TIME

- Assault Bike or Ski or Row 
- Double DB Hand Snatch
- Push Ups

Suggested weight:
(M:2x20kg | W:2x8kg)
(RX+ M:2x22.5kg | RX+ W:2x12kg)

If you do not have access to a machine swap A for Air Squats.

- Work for time, distance, or calories
- Increase speed as comfortable

Assault Bike

- Begin with DB in each hand
- Start with DB between both legs and snatch directly overhead

Double DB Hang Snatches

- Elbows in slightly and make sure to bring your chest to the floor
- Engage your core and Glutes and avoid your lower back sinking down to the floor

Push Ups

Conditioning

W1/D2 ☠️DB

Elnaz

Kennia

W1/D1 ☠️DB

Will Batts

Vacation Workout # 3 👏🏿🔥🔥🔥🔥

W1/D3 ☠️DB

W1/D4 ☠️DB

Ashley

W1/D5 ☠️DB

It looked like a piece of cake, but man, it was tough!🙌

W1/D6 ☠️DB

Omg ! What just happened? 🥵🥵🥵🥵🥵🥵 10 stars 🌟

W2/D1 ☠️DB

My favorite so far. Not complicated. Simple but tough.

Marisa Kopczinsky

W2/D2 ☠️DB

Mario

Only had enough time to compete 3 rounds of the metcon but still worked a sweat!

W2/D3 ☠️DB

W2/D4 ☠️DB

W2/D5 ☠️DB

Lloyd Banks

W2/D6 ☠️DB

That EMOM was tuff. I pushed myself and did 5 sets of everything in 15 😤🔥🙏🏾🙏🏾

W3/D1 ☠️DB

This was a good quick workout. Pushed myself to get this done in 1 hour

W3/D2 ☠️DB

Sauna for the win at the end of the workout. Loved this one and had to push and work on that TUT‼️‼️

W3/D3 ☠️DB

lucie

W3/D4 ☠️DB

W3/D5 ☠️DB

Of all the workouts in this series , this one by one of the most challenging ones for me.  #Letsgetit #keeppushingyourself #2024

W3/D6 ☠️DB

Awesome,  the rhythm was good 💪🏿💦

W4/D1 ☠️DB

Irmak

Great session,  I enjoyed it 💪🏿💪🏿🍗🍗💦🔥

W4/D2 ☠️DB

W4/D3 ☠️DB

W4/D4 ☠️DB

W4/D5 ☠️DB

Probably the hardest workout for me . I feel like superwoman after completing this one 🦸🏾‍♀️😤🔥🔥

This was tough , I struggled through out the entire session! The finisher was the devil punisher☠️

W1/D2 ☠️DB

Community

More workouts from Obi Vincent