Name: Playbook - Obi Vincent - W1/D7 Rest/mobility day
Uploaded: 2024-01-10T15:10:40.894Z
Duration: 45 min
Description: W1/D7 Rest/mobility day

Charity Magwaza

Don’t feel like working out and left it till late so got a stretch in ready for the coming week.

Ruvarashe

Alexander Fillman

vincent

😤💯💭✍🏿rest is important part and seeing result s

Antonio

The squat 5 mine hold was my least favorite. Really felt that one

Christian

Orlando

Florian

It’s 2 mins for the stretch be effective, isn’t it ?

Loic

- Jefferson curl x 5
- Cat camel x 6
- Downward dog x 20-30s hold
- Pigeon stretch 20-30s e.side
- Lying dead bugs x 12
- Half kneel shoulder cards x 10-12 e.side
- Hip internal and external rotations x 10 e.side
- Side plank leg raises x 10 e.side
- Hip cars x 8-10 e.leg
- Squat hold 3-5 min

- Bring your chin towards your chest 
- Curl your spine as you come down 
- Focus on the movement 
- Reverse the motion to come back

Jefferson curl

- Begin on hands and knees
- Round back and tuck neck
- Arch back and look forward

Cat camel

- Start on your hands and feet, with both shoulder width apart
- Press into your hands with a flat back and your glutes up

Mobility - downward dog

Pigeon stretch

- Focus on range a motion and breathing 
- Extend one leg and tour opposite arm with a controlled motion
- Repeat on the opposite side

Lying deadbugs

-From the half kneeling position perform a single arm kettlebell press
-Press from the same side with the down knee
-Repeat

*Work both sides

Kettlebell half kneel shoulder press

- 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

Mobility - internal & external rotations

-Start in a T side plank hold
-Raise your upper leg
-Lower it back to the starting position and repeat

Side plank leg raise

- Lying prone with your knee bent 90 degrees
- Lift your thigh up and rotate out to the side ending with your knee at the side of your body

Lying hip cars

- Cross arms over chest
- Push hips back and lower down until knees are 90 degrees
- Hold position

Squat hold

Rest/mobility day

W1/D7 Rest/mobility day

Serena

Timothy Hollander

My AM session for my 4 day holiday weekend felt amazing body was sure damn sore before I started but feel good now

Clif Moffitt 

W1/D1 Benchmark WOD

Alfonso

W1/D2

Levon Lanius

Loved this workout 2024 is our year family

Loved this one! So challenging! 
👊🏻💪🏻

W1/D3 Benchmark WOD

ANTHONY

W1/D4 Death by EMOM

That has Humbling! Very Challenging!
👊🏻💪🏻👏🏻

Did for my 4 am workout holy shit your a madman for this

W1/D5 Chipper workout

Lloyd Banks

Hell yea long route day but this was amazing

Darius

W1/D6 Maxed out

Jan Novotny

W2/D1 Barbell complex

I did not want to train today. 
This is just what I needed! Great Workout!

W2/D2

Killed that workout🏴‍☠️
Or was it the other way around?🤣
Loved it either way 💪

Maxwell

W2/D3

I really enjoyed this. It looked easy, yet it was the opposite. Great way to start the Friday morning.

Neil Reeves

Charles

W2/D4 Bodyweight conditioning

Hard, I couldn't do the full cardio section

W2/D5

Ozzy King 👑

Luke

W2/D6

Chris

W2/D7 Rest/mobility day

W3/D1

Irmak

W3/D2

I managed, my heart was pumping so fast at some point 💦💦💪🏾it was a good one

Sione

W3/D3 Aerobic capacity work

W3/D4 Barbell cycling

Sooo I have completed the whole metcon2 and crosslift 5 and through them 2 programs this one is the first one I couldnt complete on recomended weights.. Fuck me obi this one was hard! Had to go down to 60kg on the bar to be able to finish it 🤠 thanks for making me stronger

Herman

W3/D5 Broken "DT" EMOM

I chose 2 options,  I feel great💪🏾💦💦 Happy Friday, (June16) Happy youth day🇿🇦💪🏾

Basti

W3/D6 Time trial

Mohammad Idris

W3/D7 Rest/mobility day

This was tough,  but felt awesome💦💦💪🏾

This was much harder then I expected! Thanks for the good workout 
-Dori

W4/D1 Aerobic mono work

W4/D2

W4/D3

3:06 for first 1000m, then 3:17 for last one 💪

W4/D4

daaayaaaaamnnnnn, that was delicious 🥴

Zanelle

W4/D5

W4/D6

W5/D1 Benchmark WOD

Killer
13/14 in 2nd round. I lost count 🥵

Harry Hanlon

W5/D2

Fuck! That killed me 
I really struggled. However, I feel amazing that I got it done

W5/D3 Death by EMOM

Finished pt 1 in 7 minutes and part 2 in 8. Fast but so so painful. Lol

W5/D4

W5/D5

W5/D6

W5/D7 Rest/mobility day

Kimmy

W6/D1 - Maxed out (re do)

Conditioning 101 
Seriously awesome .. 
Cheers

DEAN

W6/D2 - Barbell complex

1st workout : 6 sets, 2nd: 4.5 and 3rd 10
I feel pretty good about this 😤

Mistakenly left the DB alternating front rack lunges 🤦🏾‍♀️. It was an awesome session over all💪🏾🔥

W6/D3

Ashton

W6/D4 Chipper workout (re do)

Great session, I did decline DB push ups instead💪🏾🔥💦🏋🏿‍♂️

W1/D7 Rest/mobility day

Community

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