Name: Playbook - Obi Vincent - W2/D6 Legs (posterior)
Uploaded: 2024-01-10T15:10:40.938Z
Duration: 80 min
Description: W2/D6 Legs (posterior)

Ammar

Clif Moffitt 

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

Luaba

BBene

This took me a good 2hours 🥵I was really challenged right through the end💪🏾happy Saturday😅

Charity Magwaza

Alasdair

James

Tim Vazquez

Great but long..I have less than 45 minutes to work out. Loved it though

Jose

DEAN

Jack Ragsdill

Matt

Lucaschu

4 sets in 14 min. Next time I'll do better

Julian

OH YEA AN WE BACK…. My lower back to be exact. Loved the finisher 🔥🔥🔥🔥💩

Metcon Time: 11:06 (75 DU, 25 lb db)
Deadlifts and hip thrusts: 135 lbs 

Holy mother of pearl. 🥴

Kristine

Rechyno Rechi

Courtney

William

Omg, little longer but enjoyed and was able to finish 95 percent.thanks obi

Kalyan Vaddimukkala

Peter

haamid

Joshua O'Donnell

Mathieu

Chris

Brittney

4th-5th round of METCON was really challenging!💪

A bit longer workout. Or maybe I was gassed. Great workout

Corbin

Justin

Gregory

I’m never the Murph 2 days ago and decided to do this workout today 😂😅

Brooke

Omg I got the the metcon but couldn’t finish it. My stamina is still too low. Damn these are killer. Absolutely love it.

Seth

Anna

Great, but registering our weights and records will be even better

Jesús McMitre

Paul

Nella Williams

Worse than the anterior leg day. Put all those negative carbs to use though!!!

Bruce

Zach Landing

Eduard

Florian

Elaine

Really good. One thing, is there a way to tell if the reps are per side or in total? I’ve noticed that some of the warmups will state each side. So because of that I’m assuming most of the workouts are in total but if’s wrong can someone please correct me

Jack

I have a hard time with one main aspect of your programming i would like a little more clarity on reps. If you want 10 reps on a individual leg or 5 and 5 that seems to be a little unclear to me

Justin Sloan

Dustin Marshall

Miguel

Matthew

*Warm up
- 500m Row or bike
- 20 x Squats as quick as you can
- 10 x Cossack squats
- 3 x Walkouts
- 10 Gorilla squats
- 10 x Squat into external rotations
- 10 x Barbell Kang squats

*Workout
- Conventional deadlifts 
- Bulgarian split squat 
- DB box alternating step ups 
- Barbell hip thrust 
- Barbell alternating reverse lunges 
- Barbell split stance RDL 

*Metcon 
- cal Assault bike or 
- DB Deadlifts
- DB box step ups

-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

Cossack ( 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

- 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

Warmup

- 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

Conventional deadlift (2s tempo)

- Start with the barbell on your upper back
- Place one foot on the bench and move forward a few inches so the 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

Barbell bulgarian split squats (3s tempo)

- Start a few inches away from the box with a DB in both hands
- Place first foot up on box and press through your heel to bring the second foot up on top of the box
- Bring first foot down, then second foot and repeat on opposite side

DB box step ups (2s tempo)

Superset

- 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 thrust (3s tempo)

- Start with the barbell on your upper back
- Step back with the first foot and lower down until knees are 90 degrees
- Repeat on the opposite side

Barbell reverse lunges (2s tempo)

- Start with a staggered stance 
- Hinge at the hips as you come down
- Come down to shin height 
- As you pull up engage your hamstrings

Barbell split stance RDL (3s tempo)

Assault bike (Men:20cal | Women:15cal)

- Begin with DB in each hand and feet hip width
- Lower DB to the ground, press hips back while keeping a slightly bent knee
- Stand straight back up pressing hips forward

DB deadlifts

DB box step ups

Metcon

W2/D6 Legs (posterior)

Mateo

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.

Chad

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

Germain

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

Danni

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

W2/D2 Legs (anterior)

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

Deceiving but an ass kicker very cool to do new exercises

W2/D3 Functional training

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

W2/D4 Active recovery

Edward Douglas

W2/D5 Upper & conditioning

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

Sean

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/D6 Legs (posterior)

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