Name: Playbook - Obi Vincent - W2/D4 BODYWEIGHT CONDITIONING + CORE
Uploaded: 2023-03-13T19:53:57.504Z
Duration: 40 min
Description: W2/D4 BODYWEIGHT CONDITIONING + CORE

Warm Up:
- Gorilla Squats
- Cossack Squats
- Air squats
- Band Front Raises
- Hand Release Push Ups

20min Bodyweight AMRAP Ladder: (BENCHMARK WOD)
1. Pull Ups
2. Push Ups
3. Air Squats

Core Work:
1. DB Renegade Rows
2. Plate OH Sit Ups or V-ups
3. DB Plank Pass Troughs
4. Hollow Hold

- Gorilla Squats x10
- Cossack Squats x12 each side
- Air squats x20
- Banded Front Raises x10
- Hand Release Push Ups x10

- 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

- 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)

- 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

- 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

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

Hand Release Push Ups

Warm Up

1. Pull Ups
2. Push Ups
3. Air Squats

For 20 minutes you would climb the Bodyweight ladder. Adding 2 reps to each movement for each round until the 20 minutes is complete.
(e.g. Round 1= 3 Pull Ups, 6 Push Ups & 12 Air Squats, Round 2= 5 Pull Ups, 8 Push Ups & 14 Air Squats) 

NOTE: Workout is set at 5 rounds, but how many actual rounds you complete will depend on individual fitness levels. Pace yourself and stay consistent throughout the workout. 

(RX+: Weighted Vest)

- Start with your hands just outside shoulder width
- Pull your body up until your head is over the bar 
- Pause and engaged your back
- Lower with a slow controlled movement

Pull Ups

- Elbows in slightly and make sure to bring your chest to the floor
- Engage your core and Glutes and avoid your lower back sinking down to the floor

Push Ups

20min AMRAP Ladder 🪜 (BENCHMARK WOD)

1. DB Renegade Rows x10
2. Plate OH Sit Ups or V-ups x10
3. DB Plank Pass Troughs x10
4. Hollow Hold x1min

(M:18kg/W:15kg)

(R+L=1 rep)

- Pull the DB up keeping your elbow close to your body 
- Engage your lat as you pull
- Keep your hips squared

DB Renegade Rows

- 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

(R+L=1 rep)

- Begin in a push up position with DB on one side
- With the opposite hand pull the DB through to the other side

DB Plank Pass Through

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

Hollow Hold

Core Work

W2/D4 BODYWEIGHT CONDITIONING + CORE

Stephen

Sione

Introduction

Kizzy

I have been sitting in my car for 10 minutes and my lungs and body still
Burn

Dominick

Edgar

W1/D1 AMRAP

Paul

😅😅😅😅🤯🤯🤯🥴🥴🥴🥴🔥🔥🔥🔥

My girlfriend looked at the workout and said “that’s it?!” After the workout she almost threw up 👻

W1/D2 CUPLETS

The burpees definitely raise the level 🔥

Adam

King

W1/D3 E5MOM

Absolute struggle, had to adjust my reps to keep up with the time 😅

W2/D4 BODYWEIGHT CONDITIONING + CORE

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