Name: Playbook - Obi Vincent - W1/D4 ☠️DB
Uploaded: 2024-03-16T00:50:35.795Z
Duration: 60 min
Description: W1/D4 ☠️DB

Clif Moffitt 

Kwabena

Edison

Charity Magwaza

Trey Coody

Warm Up:
- Banded Front Raises
- Banded Pull Aparts
- Cossack Squats
- Gorilla Squats
- Lunges
- Air Squats

Part #1:
1A. DB Turkish Get Ups
1B. DB Spanish Squats 

2A. Deficit Pike Push Ups
2B. Seated DB Good Mornings

3. DB Windmill

4. DB Bird Dog Rows

Part #2: Conditioning
A. DB Deadlifts
B. DB Hang Squat Cleans
C. Alt. F.R./OH Lunges

- Banded Front Raises x10
- Banded Pull Aparts x10
- Cossack Squats x10 each side
- Gorilla Squats x10
- Lunges x12 each side
- Air Squats x20

- 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

- 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

- 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)

- 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

-Stand with your feet together
-Step forward into a lunge
-Step back up to the starting position 
Repeat as you alternate legs

Bodyweight Lunges (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. DB Turkish Get Ups 3x5 each side
1B. DB Spanish Squats 3x12

- Start lying on your back with your arm extended and same side knee flexed, your opposite arm and leg should be extended
- Opposite leg moves backward into a lunge position
- Stand to full hip and leg extension
- Dumbbell remains overhead with shoulder pushing up
- Reverse steps to return to start position

DB Turkish Get Up (ea)

- Attach a thick resistance band to a sturdy object, such as a squat rack
- Place the band around your upper calves or behind the knees
- Step back until the band is taut 
- Hold a dumbbell forward of the chest
- Lower yourself into a squat, ideally adopting a “wall sit” position, in which your back and shins are vertical, and your quads are parallel to the floor
- Hold this position for the duration specified for the isometric variation or repeat this movement for repetitions
- As you stand up, drive up through the heels to maintain balance

DB Spanish Squats

Superset 1

2A. Deficit Pike Push Ups 3x12
2B. Seated DB Good Mornings 3x12

- Begin with hands on DB and feet on bench, legs should be straight
- Lower head towards the ground and extend elbows to push back up
- Modify with knees on bench

DB Deficit Pike Push Ups & scaled option

- Hold the DB at chest height 
- Hinge at the hips and come straight down 
- Keep the correct posture 
- Focus on a slow and controlled movement

DB Seated Good Morning

Superset 2

3x8-10 each side

- Keep your arm fully extended 
- Lower toward one side touching your toe 
- Keep your core engaged

DB Windmill (ea)

3x10 each side

- Begin on your hands and feet with one foot off the ground
- Keeping a flat back, lift opposite DB of your foot that is off the ground, up towards your ribs

DB Bird Dog Rows (ea)

Complete 5 rounds FOR TIME:

A. DB Deadlifts x15
B. DB Hang Squat Cleans x12
C. Alt. F.R./OH Lunges x10

Suggested weight:
(M:2x20-22.5kg | W:2x8-10kg)

- Begin with DB in each hand and feet hip width
- Lower DB to the ground, press hips back while keeping a slightly bent knee
- Stand straight back up pressing hips forward

DB Deadlifts

- Start with DB at sides and feet close together
- Clean DB to your shoulders, step wide, press hips back and lower down until 90 degrees

DB Hang Squat Cleans

- Start with one DB at your shoulder and the other overhead
- Step forward with one foot and lower down until both knees are at 90 degrees
- Return foot to starting and repeat on the opposite side

DB Front Rack/Overhead Lunghes

Conditioning

W1/D4 ☠️DB

Elnaz

DEAN

Kennia

W1/D1 ☠️DB

Luke

S-miguel

Sarah

W1/D2 ☠️DB

Will Batts

Vacation Workout # 3 👏🏿🔥🔥🔥🔥

W1/D3 ☠️DB

Jo🌸

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

Serena

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/D4 ☠️DB

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