Name: Playbook - Obi Vincent - W2/D2 Legs (anterior)
Uploaded: 2024-01-10T15:10:40.914Z
Duration: 60 min
Description: W2/D2 Legs (anterior)

Danni

Germain

Loved this workout on a Thursday afternoon hell yea keep it going fam

Clif Moffitt 

Luaba

Jacob Berliner

Chad

Great session,  my quads are coming along💪🏾

Charity Magwaza

Alasdair

Daniela

Lea Nakia

Luke

Drumm

Sean

Alex

DEAN

Shawn

Yods

Amanda

James

Serena

Bye bye Legs!🦵🏻🔥 Had to scale up some of the rest time so to recover more.

Tim Vazquez

Jose

Peter

Fire burning smoking call the fire department..

Jack Ragsdill

Simon

Mateo

Sweet workout!!.This EMOM was the easiest one so far for me. Thank goodness for the bodyweight Squats and lunges. I was already feeling my Legs from the prior exercises so I was glad with a bit of an easier finish

Julian

It was great workout definitely challenging

Giorgio

Wheeew! Great workout! My legs are dead. 🥴😬👏🏼

Joan Pauline

Dominick

Kelly Passfield

Rechyno Rechi

Very intense, the finisher got me so humble💪🏾🔥

Pete Freeman

Josiah

vincent

Awesome. Was able to finish as per instructions. Great workout

Kalyan Vaddimukkala

Ray Cruz

*Warmup
- 500m Row or bike
- 20 x Squats as quick as you can
- 10 x Cossack squats 
- 3 x Walkouts 
- 10 x Gorilla Squats 
- 10 x Squat into External Rotations

Superset 
 - Barbell back squat or box squat 
 - Box jumps 

- DB bulgarian split squat 
- Narrow stance goblet squat 

Superset
 - Heavy barbell walking lunges 
 - Weighted calf raises

12 Min EMOM: bye bye legs
-  1' - leg only bike (hardest level if using a spin bike)
- 1' - Air squats
- 1' - Jumping lunge

NOTE: Add extra time in the EMOM  if needed

-Stand with feet shoulder width apart
-Lower in to the bottom of a squat 
-Stand up out of squat to full hip extension
-Repeat

Air squats as quick as you can

- 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 squat ( each side )

- 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

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

Squat into external rotations

Warmup

- Push your hips back as you come down 
- Keep your eyesight in front of you keeping your chest up
- Reach parallel and push through your heels to come back up

Barbell back squat (2s tempo)

- Stand a few inches in front of the box
- Press hips back, lower down and jump on top of the box
- Complete the movement by standing up tall before stepping down with one foot at a time

Box jumps

Superset A

- 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 (3 sec tempo)

-Stand n a narrow stance with your heels elevated 
-Perform a goblet squat using a kettlebell
-Repeat for desired reps

KB heel elevated narrow stance goblet squat (4s tempo)

- With weight on your back step forward a few inches and lower down until both knees are at 90 degrees
- Repeat with opposite leg

Barbell walking lunges (2s tempo)

-Hold a single dumbbell in your hand using the other to support you 
-Perform calf raises with a single leg on the same side you are holding the dumbbell
-Repeat 

*Work both sides

DB calf raises (3s tempo)

Superset B

-Use an assault bike without using the arms for time, distance, or calories

Leg only bike

Air squats

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

Jumping lunges

Bye bye legs finisher - EMOM

W2/D2 Legs (anterior)

Lina

Reginald White

Watch before you begin the Program

Sachin Kumar

How to complete your test week

Just starting the program will let you know

Frank

How to improve your pull ups

Good workout to start program.  Tough but doable.

I was so intimidated by it, I persisted and finished it. I modified the exercises and weight to adjust to my level. AWESOME!

Nazar

That was brutal but best leg workout I’ve had in a while🔥🔥

Kraig

W1/D1 Test week

Did it without time cap. However does a 10 min time cap works with 3 rounds ? Bigger failure that you can’t log times. Description could be more precise

Christian

I’ll be proud if I see these 4 weeks through… hardest and most rewarding workouts I’ve done

W1/D2 Test week

Aaron

W1/D3 Test week

Zeyad

W1/D5 Test week

Some minor mistakes in the description. Bummer.

Good burn at the end but not a fan of 2x press 1RM’s in a row…

W1/D6 Test week

Scott

First week post injury rehab. Still good!

W2/D1 Upper body conditioning

Still confided with the summery description of the workouts and the details to be logged. Could be more precise how many reps per site.

Ammar

Deceiving but an ass kicker very cool to do new exercises

W2/D3 Functional training

Great feeling, with beach walkies 🏃🏾‍♀️🏖🐬🌟

Corbin

W2/D4 Active recovery

Edward Douglas

W2/D5 Upper & conditioning

Took me a little over 2 hours to finish this. Tough one!

W2/D6 Legs (posterior)

Derek

W3/D1 Legs

This pump was real💪🏾💪🏾, best core work 🔥

W3/D2 Push/pull & core work

I'm walking and shaking, Obie and shaking and walking.

W3/D3 Conditioning

Salute to the rower😅💪🏾my butt went sour 😅

W3/D4 Active recovery

I recommend taking the day off before doing this routine.

I did it with a friend,  she hated me😅but also loved it. It was horrific in a good way💪🏾 we didn't do the EMOM , to be continued tomorrow 💪🏾💪🏾

W3/D5 Legs

3 rnds of metcon , awesome . Added an arm pump from a Obi YouTube Video

W3/D6 Push/pull

W4/D1 Upper

Good even when managing restricted hip movement. Still sweating.

This is one shortest program of them all, without realizing you're already on the last week of it! I'm trying to fit in 2legs sessions in the week now. Another gritty one🥵. It was all fun in the beginning but it didn't end well 🤣quads locking in🤣🤣🍗🍗🍗💪🏾💪🏾mate!!!!

W4/D2 Legs (anterior)

Bright

W4/D3 Functional training

W4/D4 Active recovery

I’m in bad headspace and rushed. Sure it will be great next time.

W4/D5 Upper & Conditioning

First full program I completed on here after many start and stops hell yes thank you obi and fam on to the next challenge!!!

The METCON was so spicy🌶🌶The body is bodying💪🏾I feel light with lots of energy 🔥

W2/D2 Legs (anterior)

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