Name: Playbook - Obi Vincent - W1/D3 ☠️DB
Uploaded: 2024-03-16T00:50:35.791Z
Duration: 60 min
Description: W1/D3 ☠️DB

Will Batts

Vacation Workout # 3 👏🏿🔥🔥🔥🔥

Clif Moffitt 

Jo🌸

Kwabena

Carlos

Serena

Lea Nakia

Legs? WHAT ARE THOSE? I NO LONGER HAVE THEM🥵🤬🔥🩸

Charity Magwaza

Trey Coody

DEAN

Kevin

Warm Up:
- Walkouts
- Gorilla Squats
- Squat + External Rotations
- Internal and External Hip Rotations
- Cossack Squats
- Air Squats

Part #1:
1A. Heel Elevated DB Squats
1B. DB Reverse Lunges 

2. DB Bulgarian Split Squats

3A. DB Wide Stance Sumo Squats 
3B. DB Goblet Cossack Squats

4. Walking Lunges

Part #2: 12min AMRAP
A. High Knees
B. Air Squats
C. Jump Lunges

- Walkouts x3
- Gorilla Squats x10
- Squat + External Rotations x10 each side
- Internal and External Hip Rotations x10 each side
- Cossack Squats x10 each side
- Air Squats x20

- 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

- 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)

- Start by sitting on the floor with knees bent 90 degrees and hands behind your back
- Lower one knee to the ground until it is flat on the floor
- Rotate hips and lower opposite leg onto the floor

Internal & External Hip Rotations (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

1A. Heel Elevated DB Squats 3x12
1B. DB Reverse Lunges 3x10 each side

A. Tempo for all sets: 
(4sec Ecc)
B. Tempo for all sets: 
(1sec Ecc)

-Hold a dumbbell in each hand at your shoulders with your heels elevated on a weight plate
-Lower into a db front squat
-Stand up to full extension 
-Repeat

DB Heel Elevated Front Squat

- Step one foot behind you and lower down until your back knee touches the ground
- Press through the front heel and stand back up
- Repeat on the opposite leg

DB Reverse Lunges (ea)

Superset

10 reps each leg
Tempo for all sets: 
(3sec)

- 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

DB Bulgarian Split Squats (ea)

3A. DB Wide Stance Sumo Squats 3x10
3B. DB Goblet Cossack Squats 3x12 (alternating)

A. Tempo for all sets: 
(3sec)
B. Tempo for all sets: 
(2sec)

- Stand in a wide, toed out sumo stance
- 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 Sumo Squats

- Start with a wide stance 
- Push your hips back as you come down toward one side, keeping the opposite leg straight
- Extend your leg to come up and repeat to the opposite side
- Keep your chest up throughout the movement

DB Goblet Cossack Squat

- 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

DB Walking Lunges

Completing as many rounds as possible in 12 minutes.

A. High Knees x20
B. Air Squats x15
C. Jump Lunges x12

- Staying in a stationary position run in place with high knees for time or reps

High Knees

-With your hands on your hips perform jumping lunges back and forth.

Jumping Lunges

12min AMRAP

W1/D3 ☠️DB

Elnaz

Kennia

W1/D1 ☠️DB

Luke

S-miguel

Sarah

W1/D2 ☠️DB

Edison

W1/D4 ☠️DB

Ashley

W1/D5 ☠️DB

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

Alfonso

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/D3 ☠️DB

Community

More workouts from Obi Vincent