Name: Playbook - Obi Vincent - W2/D5 (LEG DAY)
Uploaded: 2023-10-09T12:35:38.927Z
Duration: 45 min
Description: W2/D5 (LEG DAY)

Trey Coody

Charity Magwaza

Elnaz

Was killer!!! I dug deep for last round of final exercise, was a fun challenge!

Clif Moffitt 

Kennia

Alfonso

Glock

Gabriel

Corbin

Jasmine

We did it again! Fuvk me! Thanks bro! Love ❤️ You! 🙏🏿

Wemi

Isaac Stevens

CAN FINALLY DO KB RDL’s!!!!! Still struggling with pistol squats, what can I do to strengthen muscles for that?

Timothy

Awesome workout. Quads and Hammies feel good and it’s proper Drumsticks Day!!

Raha

Daniele

Gerrit

Kris

That's a great leg workout for real gains 💪💪💪

george drakonakis

I can’t feel my legs , thanks 🤦‍♂️🤣

Adrian

Warm up:
3 Walk outs
10 Gorilla squats 
10 Cossack squats 
12 Reverse lunges 
12 American Kb swings

Main workout:
Front rack cossack squats 3 x 12 @2s Tempo
Reverse Nordics 3 x 12 @3s 

Banded Goblet Squats 
1st set x 12, @2s Tempo
2nd x 10, @3s
3rd x 10, @4s
Kb Bulgarian split squats 3 x 10 each leg 
1st set x 12, @3s Tempo
2nd x 10, @3s
3rd x 10, @4s

Heel Elevated Pistol Squats
1st set x 10 E.leg, @2s Tempo
2nd x 8 E.leg, @3s
3rd x 8 E.leg, @4s
Lying Glute bridge  
1st x 12  @2s ecc & 2s Pause at the top of the movement
2nd x 12  @3s ecc & 2s Pause at the top of the movement
3rd x 12  @3s ecc & 2s Pause at the top of the movement

KB SPLIT STANCE RDL 3sets x 10 @3s Tempo

Leg finisher: 
4 rounds for time 
20 RKBS	
15 GOBLETS SQUATS 	
15 PRISONER JUMP LUNGES
M: 1 X 24-26kg | W: 1 x 10-12kg

- 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

- Begin with feet wider than shoulder width and toes pointed out
- Bend one knee and keep the other knee straight
- Keeping the KB in front of your chest the entire time

KB goblet cossack

Kb reverse lunges

-Perform a kettlebell swing to full arm extension overhead
-Repeat

Kettlebell American Swings

Warm up

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

KB double front cossack

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

KB single leg RDL

Superset 1

- Start with the band under your feet and through the KB directly in front of your chest
- With feet slightly wider than shoulder width press hips back and lower down until knees are 90 degrees

KB banded goblet squat

-Using a single kettlebell in the goblet position perform Bulgarian split squats 
-Repeat for time of reps

Kettlebell goblet Bulgarian split squats

Superset 2

-Using the handle of a kettlebell to elevate your heel perform a pistol squat 
-Repeat for desired reps

Kettlebell heel elevated pistol squat

Kb glute bridge

Superset 3

Kb split stance RDL

-With a single kettlebell perform a swing to roughly head height 
-Repeat for desired reps

Kettlebell Russian swings

KB GOBLET SQUAT

-With your hands at your head perform jumping lunges back and forth

Prisoner jumping lunges

Leg finisher for time

W2/D5 (LEG DAY)

Anthony

Great morning cardio workout.. good playlist in the background.. still figuring out how to use the app but should become more familiar the more I use it

Remy Ngwanyam

A beginner at 53 yrs old male...what a struggle but worth it...the sweat was awesome...thanks for keeping it real for beginners .

David Yong

W1/D1 (DEATH BY EMOM)

Jonathan

W1/D2

Sione

Caleb Magee

W1/D3 (FUNCTIONAL TRAINING)

Pete

Very intense, I enjoyed the AMRAP🔥💪🏾👌🏾

W1/D4 (PUSH/ PULL/ LEGS)

Love the smell of failure in the morning!

W1/D5 (CONDITIONING)

W1/D6

Great session. Added Burpees and Ball Slams to the finisher.

Edward Douglas

W2/D1 (BODYBUILDING & METCON)

The flow was flowing,  great session 🔥💪🏾

Irmak

W2/D2 (FUNCTIONAL TRAINING)

W2/D3 (CONDITIONING)

I'm shitting my pants right now🔥💪🏾arms are heavy💪🏾💪🏾

W2/D4

This was fun,  I enjoyed it 💪🏾👌🏾🔥

W2/D6 (FUNCTIONAL SESSION)

Zuwi

W3/D1 (CONDITIONING)

W3/D2 (CHIPPER WOD)

Good but tabata was lame lol like come on

W3/D3 (BODYBUILDING & METCON)

W3/D4 (FUNCTIONAL SESSION)

My arms had been working overtime😅💪🏾great fun session 🔥

W3/D5 (CONDITIONING)

This is very deceiving!! I struggled a lot😅💪🏾🌶

W3/D6 (EMOM CONDITIONING)

This was epic🔥💪🏾, I did half of the METCON 😰

W4/D1 (BODYBUILDING & METCON)

W4/D2 (FUNCTIONAL & CORE SESSION )

W4/D3 (CONDITIONING)

This was fun , great session 💪🏾🔥

Shawn

W4/D4 (CONDITIONING)

Great Monday session🔥, took me long but I'm glad I finished it 💪🏾

Good workout but again, instructions / reps inconsistent

halo

W4/D5 (BODYBUILDING & METCON)

The finisher was epic,🔥💪🏾Great session

Whoa! Wanted to give up during finished rounds but I finished all four with good form. Yay!

Serena

Bake

W4/D6 (LEG DAY)

Great session💪🏾🔥,  I was a bit lacking the energy today not sure why.

W5/D1 (COMPLEX / METCON)

Nice as always, really good sweat on this one

This was an awesome session,  💪🏾Turkish get ups will always giving me a hard time😅

W2/D5 (LEG DAY)

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