Name: Playbook - Obi Vincent - W2/D13 Push/Pull/Core
Uploaded: 2023-10-09T12:35:39.030Z
Duration: 60 min
Description: W2/D13 Push/Pull/Core

Mario

Sean

DEAN

Steven

Great workout, I have pushed myself to my limits

Remy

Arnaud

Great workout. Low key happy to get a break from the crucial cardio sessions. Let’s go‼️‼️‼️

Alfonso

Please give a video of exactly how you recommend to do 10x10 drop sets 🙏🏼🙏🏼🙏🏼🙏🏼

Matteo

I really liked it. Feeling was perfect like the pump :)

Yamaç

Adam

Justin Snelling

Dominick

Brandon

Kelly Passfield

Humberto

Corbin

Pontus

Had to pick up where I left off yesterday due to limited time but the second half of the session was very challenging as far as the core work. Thanks again, Obi! 🏋🏾‍♂️💪🏾😅👍🏾

Maurice Cooper

Kwabena

Hasnaat

Done .. pushed and pulled my way to the end..

Bocar

Gregory

haamid

CC4president!

Luis

Rene Gonzalez

Good good 10lb bench, 15s and some 20s curls, 130 pull downs.

Jess

Cristian

Jolly

Marcela

Mathieu

Amazing concentrated burn! The tempo adds such a good variation to the movements.

Chris

Greg

Seems to me not enough upper body stimulus. Guess I will have to push harder next time!

iñigo gonzalez

Ellen

Basti

Ryan

Toni

Awesome workout, just the triceps part could be better!🔥💪🏽

Luca Induni

Warm up:
- 12 x Standing Y raises
- 12 x Banded pull aparts
- 12 x Banded front raises
- 12 x Scap pull-ups
- 12 x Db external rotations
- 12 x Scapula push-ups
- 12 x Hand release push-ups

-Stand holding a small plate in each hand at your sides
- Raise the plated up to the front/side until they are above you in a Y shape
-Lower them to the stating position and repeat

Standing plate Y raise

-Stand holding a band in your hands
-Pull your arms apart and back adding tension to the band 
-Release and repeat

Banded pull aparts

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

Banded front raises

-  From a hanging position, raise yourself a few inches without using your arms
- Pause at the completion of the movement, and then slowly return to starting

Scapula pull ups

-Sit on a bench with your knee up and elbow supported on it 
-Holding a dumbbell in your hand rotate your hand down 
-Rotate your hand back up (externally ) to the starting position
-Repeat

Seated DB external rotations

-Start in an elbow plank position 
-Using your scapula (shoulder blades) to initiate moment lower and then press yourself back up
-Repeat

Scapula push-ups

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

Hand release push ups

Warm up

-- 1st set with a 2 sec. tempo
-- 2nd set with 3 sec. tempo
-- 3rd set with 3 sec. tempo
-- 4th set drops set x 10 x 10 at 70% then drop that by 50% with 3 sec.

 Start by lying down with the barbell directly above you
- Bring your elbows in slightly 
- Lower down until the bar touches your chest 
- Press up engaging your chest

Barbell bench press (last set drop set)

1st & 2nd set with 2 sec. tempo
3rd set  with 3 sec. tempo
4th set drop set 10 x 10 with 3 sec. tempo

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

Bicep curl (seated)( last set drop set 10 x10)

Superset

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

-Sit at a pulldown station
-With a wide grip grasp the bar and pull it down to your upper chest
-Release and repeat

Lat pull down

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

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow controlled motion

DB Lateral raises

-- 1st set with 2 sec. tempo
-- 2nd set  with 3 sec. tempo
-- 3rd set drop set 10 x 10 with 3 sec. tempo

- Arms extended above shoulders a dumbbell in each hand
- Bend at the elbow lowering the dumbbells towards your head
- Fully extend up contracting your triceps

Lying tricep extensions (last set drop set 10 x10)

--  1st set x 10 with 2 sec. tempo
-- 2nd set x 10 with 3 sec. tempo
-- 3 rd set x 10 with 4 sec. tempo

- Place some plates on the ground to elevate your hands off the ground 
- Place your feet on a bench roughly body length away from your hands
-Perform push-ups with your hands on the plates for increased depth

Decline deficit push-up

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

- knees bent, brace your core to keep your back nice and straight 
- row the bar up towards your chest 
- avoid using too much momentum/swinging from the lower back

PENDLAY ROWS

Bench Bird Dog Rows (each side)

Get into a side elbow plank position 
-Hold for time

Side plank hold (each side)

Core Superset

- Lay on the floor with legs wide and a plate directly above your face
- Press the weight up while lifting your body off the floor
- When the torso is 90 degrees to your legs, slowly roll back down to a lying position

Plate overhead sit ups

-Lay on your back in a hollow rock position and hold that position for desired time

Hollow hold

Core superset

W2/D13 Push/Pull/Core

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

David

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

Vicky

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

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

Turon Martin Johnson

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

Laura

W2/D8  Legs (anterior)

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

This was fun! Didn’t expect to get to the second round on the Metcon!

Kristine

W2/D9 Push/Pull Metcon

W2/D10 Conditioning

Lower back was smoked from the hip thrusts

Fortune

W2/D12 Legs (posterior)

W3/D15 Legs (anterior)

W3/D16 Push/Pull & Metcon

This conditioning session was tough but absolutely loved it

Thagana

W3/D17 Conditioning

Milan

W3/D19 Legs (posterior)

Paulette

W3/D20 Push/Pull/Core

Mohammed

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

🤜🏾🤜🏾🤜🏾🤜🏾🤜🏾🤜🏾

Reda

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

Charity Magwaza

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

Harry Hanlon

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/D13 Push/Pull/Core

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