Name: Playbook - Obi Vincent - W2/D12 Legs (posterior)
Uploaded: 2023-10-09T12:35:39.022Z
Duration: 90 min
Description: W2/D12 Legs (posterior)

Lower back was smoked from the hip thrusts

Turon Martin Johnson

Vicky

Fortune

I’m we never calculated conventional deadlift 1RM on the test week

Thagana

This is a tough motherfucker, throu the workout it's ok but the end is hardcore. I like it gj Obi

Herman

Corbin

Steven

Brad

Remy

Melinda Carter Diaz

Gregory

🥵🥵🥵🥵🥵 good way to end my Wednesday

DEAN

Joan Pauline

Half way through you’re thinking, finally, a day that is a little easier. Then by the last circuit you’re thinking “dear holy god almighty why am i even doing this” 


Worth

Justin Snelling

Kelly Passfield

Perfect in both aspects of strength training and functionality. Definitely will be rocking with Obi for a while!

Derek

Pontus

Harry Hanlon

The sets are lengthy once again but all workouts are great! Happy 2023, Obi, and to everyone in your circle! 🥳🎉💪🏾🙏🏾

Maurice Cooper

Kwabena

Daniel

Awesome workout challenging and well structured 👏

Ryan Kenyon

Jonathon Smith

Austin

Back wasn’t happy so I only got to 225 on deads

Kyle

Pete Freeman

Reda

haamid

Left my self short on time . 
Get it next time

David

I love this one, a bit challenging but fun💪

Charity Magwaza

Federico

Daulton

Rene Gonzalez

Only did one half of the WOD due to time restrictions but that was already quite intense. Good stuff.

Stephan

Mathieu

Nella Williams

Awesome workout! Really tough!My only feedback might be that sometimes it was confusing whether I should complete the reps on both legs or total is mentioned in the description.

Gevorg

Shaun

Greg

Reginald White

Warm up:
- 500m row or 5 min. bike
- 10 x Gorilla squat
- 10 x Squat into external rotation
- 10 x Cossack squats
- 10 x Barbell kang squat 
- 12 x Banded goblet sumo squats

-Get into rower and adjust foot straps and damper to your liking 
-Grasp the handle and row
-Legs first
-Lean slightly back at the end 
-Finish with the arms 
-Reverse order to starting position 
-Repeat for time, distance, or calories

Rowing Erg

- 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

-Get into the bottom of a squat 
-Externally rotate and extend your hand overhead
-Work both directions

Squat into external rotations

BODYWEIGHT COSSACK SQUAT

- Hinge at hips coming forward 
- Keep a neutral spine 
- Bend at the knees pushing your hips back coming down for a squat

Barbell kang squats

-With a band threw the handle of a kettlebell and looped around each foot
-Perform a goblet squat 
-Repeat

Banded sumo squats

Warm up

- Place the bar just above you feet
- Engage your lats
- Pull the bar up keeping a neutral spine 
- Reach full extension keeping your upper body tight

--1st set with 4 sec. tempo
--2nd set at 60% of 1rm with 2 sec. tempo
--3rd set at 75% of 1rm with 1 sec. tempo
--4th set  at 83% of 1rm with 1 sec. tempo

Conventional deadlift

- Begin with your feet wide, and toes slightly turned out
- Keep one leg straight and bend at the knee, keeping the DB at chest level

DB cossack squat (alternating) 3sec Tempo

Superset

--1st set with 2 sec. tempo
--2nd set with 3 sec. tempo
--3rd set with 3 sec. tempo
--4th set with 4 sec. tempo

- 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

Barbell hip thurst

- Begin with KB in hand and feet hip width
- Lower DB down while straightening your leg behind you

KB or DB single leg RDL (3sec Tempo)

- Start with the barbell across the upper back
- Keeping a slight bend in the knee press your hips back and lower your chest towards the ground
- Bring your chest back up and press your hips forward to complete the move

Barbell good morning (3sec Tempo)

- Start a few inches away from the box with a dumbbell in each hand
- Place first foot up on box and press through your heel to bring the second foot up on top of the box and droving your knee forward 
-Lower back to the grounding reverse motion

Russian box step ups (1sec Tempo)

- Begin by standing both feet on the plates
- 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 deficit reverse lunges. (Heavy) 2sec Tempo

Bike erg (hardest resistance)

- Hold the db’s at shoulder height
- Push your hips back and keep your chest up as you come down
- Reach parallel and extend your legs to come up

DB front squats   (Men 2 x 22.5kg, Women 2 x 8-10kg)

- Step on to the box 
- Push through your front foot to bring your back foot on to the box
- Rotate your body as you step down on the other side
- As you step off you should be facing the box

Db box step overs (Men 24", Women 20")

Conditioning

W2/D12 Legs (posterior)

Anson

Waylon

Watch before you begin

How to complete your test week

Sandor

Really looking forward to the workouts 😁

Patrick

How to improve your pull ups

Back squat 
165 lbs 
3 rds (19:14)
15 cal bike 
10 double db hang snatch 
15 cal bike 
10 db cleans and press 
15 cal bike 
10 burpees

Crazy test! Just could finish the first three main workouts 🫨

Mario

W1/D1 Test week 1

Dewitt

W1/D2 Test week 1

Switched burpees each round to 10, 8, 6 to keep pace

Time: 14m 22s

Jose

Hyram

W1/D3 Test week 1

Front Squat 1RM: 275 LBS @ 185 LBS body weight

W1/D5 Test week 1

JON LEE

Man the 21-15-9 workouts are always amazing, killed myself doing that and it made me lack on set 2, but came right back with full force on set 3. Love the challenge week, gives me a goal. FF/ Paramedic so I need functional stuff like this instead of my normal bodybuilding workouts. Keep up the awesome programs man!

Nathaniel

W1/D6 Test week 1

Ryan

W2/D8  Legs (anterior)

Mohammed

Let’s gooo finally bit the bullet & popped on here after following YT videos for a while now. 🫡 This first session did not disappoint! Don’t have a row machine in the home gym & did 1min jump rope sessions instead. 🫶🏻

Grace

Josh

W2/D9 Push/Pull Metcon

W2/D10 Conditioning

Sean

W2/D13 Push/Pull/Core

W3/D15 Legs (anterior)

W3/D16 Push/Pull & Metcon

This conditioning session was tough but absolutely loved it

W3/D17 Conditioning

Milan

W3/D19 Legs (posterior)

Alfonso

Paulette

W3/D20 Push/Pull/Core

Audrey Anne

W4/D22 Full body & conditioning

W4/D23 Conditioning

W4/D24 Full body & Conditioning

Great workout. Just a few notes was not readable!

W4/D26 Full body & conditioning

Nice break from the metcons and still a great core workout

Eric

Great workout, learned lots of new efficient exercises

W4/ D27 Functional training

W5/D29  Full body & conditioning

W5/D30 Conditioning

Great day to end my weekday workouts… TIME FOR THE WEEKEND. IT DONT STOP‼️‼️‼️‼️

W5/D31 Full body & Conditioning

How are you doing 20kcal row in 1 min nuts !

Danny Taylor

Them leg extensions made that EMOM hectic. 🤬 man oh man got a lot to work on. Great pump though

W5/D33 Full body & conditioning

Kevin

Good workout. Added a bit more just to test my technique

W5/ D34 Functional training

I’ve love all crossliftr programmes and been on them for 5yrs if not more. However crossliftr 5 on the app doesn’t feel well programmed as crossliftr 1-4 pdf version. It also feels much shorter and rushed

Furthermore so many errors on the platform / app regarding  reps, rest, timing etc.

Would love to see it improved. 

But still much love to Obi and his thinking on fitness. It’s changed my life and brought back joy in the gym

Great Session.   I must add, your app is incredible, the amount of different types of workouts etc, is priceless.   I’m learning so much from it too.

Edward Douglas

W6/D36 Legs

Changed up Metcon, since my legs are killing me from yesterdays. 

Assault Bike, 3miles in 8mins.
Still heavy push, but could not grasp doing burpee pull-ups

Pushed u til I could no more 
Onto pull .
Thanks obi

W6/D37 Push & Metcon

4 sets of 200M to end . I haven’t ran in years , it was tuf

W6/D38 Pull & Metcon

W6/D40 Legs

Great one. Was sweating all over the place

W6/D41 Functional training & Core

🤜🏾🤜🏾🤜🏾🤜🏾🤜🏾🤜🏾

W7/D44 Test week 2

Proud to elevate my:
Push ups max from 32 to 50.
Pull ups max from 8 to 14.
Leg raises max from 6 to 15.
🏋🏾..

Nibras

W7/D45 Test week 2

Tremendous exercise, really tested myself, I have noticed the growth by adding 15kg extra on each exercise, keep it up Obi, you're crushing our bodies but for a good reason

10kg increase on bench, 30kg increase on Anderson’s and 10kg increase in push press.. in 6 weeks of training 🤯 I’m happy with that 🤩

James

W7/D46 Test week 2

W7/D48 Test week 2

Beast mode 21-15-9🔥🔥🔥🔥🔥🔥

Nice workout! I have mixed workouts and running! I will find new program of Obi and go all in! 👊

W2/D12 Legs (posterior)

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