Name: Playbook - Obi Vincent - W3/D1 Legs
Uploaded: 2024-01-10T15:10:40.944Z
Duration: 80 min
Description: W3/D1 Legs

Danni

Christian

Derek

Loved this one I got 3 rounds for the metcon hell yea

Clif Moffitt 

The end was brutal. I'm calling in sick after this.

Luaba

Charity Magwaza

Didn't finish it, used to body building type training. Absolute shock to the body, Absolutely love it though

Jacob Berliner

Drumm

Shawn

Ronan

James

Jose

DEAN

Big Puggs

Giorgio

Kelly Passfield

I respect that metcon 🔥💪🏾 great session. Happy Monday Gains🍗🍗

Specify how many reps per side for unilateral movements

Corey

Kevin

Kalyan Vaddimukkala

haamid

Very good workout. Only thing is need to specify for the single leg movements if it’s 10 sets total or 10 sets per leg

Michael

Danny

Joshua O'Donnell

Kwabena

Edgar

kurtis

Jack

Jeremiah

Cleansober2020

As a 50 yr old drug free lifter I have to usually scale back a bit on volume in order to recover properly but Obi has the best workouts I’ve found

Sean

Brittney

Glenn

Taffy

Gregory

Here again for another workout. Man this was killer.

Seth

Willzgfit

It would be excellent if weights record could be registered

Jesús McMitre

I almost fell out of the leg extension machine.. tough one!

Zach Landing

Florian

Cody

Eduard

Yoshua

Brooks Peterson

Another good Monday. Hey Obi? Have you tried the bicep strap or has anyone on here tried the bicep strap for whoop?

*Warm up
- 500m Row or bike
- 20 x Squats as quick as you can
- 10 x DB goblet cossack squats
- 3 x Walkouts
- 10 x Squat into external rotations

*Workout
- DB walking lunges 
- Standing calf raises 
- Front squats 
- Heel elevated heavy narrow stance (DB/KB) goblet squat 
- Bulgarian DB split squats 
- Barbell box squats
- Pistol box squats 

- Leg extensions  
- Leg extensions 

*Metcon AMRAP
- DB front squats
- Burpees box jump over
- Double unders

-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, keeping the DB at chest level

DB cossack squat

- 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

- Begin with DB in each hand
- Step forward with one foot and lower down two times until knees are 90 degrees
- Push through front heel and stand back up, repeat on the opposite side

DB double walking lunges (2s tempo)

-Get into a standing calf raise machine and adjust it to fit you
-Stand up onto your toes activating your calf muscles
-Lower slowly stretching the calf muscles 
-Repeat

Machine standing calf raise (3s tempo 1s pause)

Superset

- Hold the bar on the front of your shoulders keeping your elbows high
- Push your hips back as you come down 
- Reach parallel and extend your leg to come back up

Barbell front squats (2s tempo)

-Hold a single dumbbell in your hands in the goblet position with your heels elevated on a weight plate
-Lower into the bottom of a squat
-Stand up to full extension 
-Repeat

Db heel elevated goblet squat (4s tempo)

-Stand in split stagger stance with dumbbell in each hand
-Hinge at the waist performing a RDL
-Stand back to upright
-Repeaat

Split stance DB RDL (3s tempo)

- Start with a barbell on your upper back
- Press hips back and lower down until glutes touch the box
- Press through heels and stand back up

Barbell box squats (2s tempo)

- perform reps each leg
- Start with weight on one foot
- Keeping hands up for balance press hips back and lower down until your glutes touch the bench, keeping the opposite leg up off the floor
- Pressing through the heel stand back up to starting

Pistol box squats (2s tempo)

- Set1 is a Dropset (12x8x8) start light and increase weight each drop set
- Set 2: Dropset (5x8x8). Start heavy and reduce the weight each drop set)

-Sit on a leg extension machine with the machine adjusted to fit
-Select weight 
-Extend your legs 
-Release your legs back to the starting position
-Repeat

Seated leg extension (3s tempo) Dropsets

All 3 exercises count as one Round, so complete as many rounds as possible in 10mins

Perform 60singles if unable to do Double unders


NOTES: Swap skipping for M:20/W:15cal on Bike or Rower

- Hold the db’s at shoulder height
- Push your hips back and keep your chest up as you come down
- Reach parallel and extend your legs to come up

DB front squats

Burpee box jump over

-Jump rope where the rope passed under your feet twice with each jump

Double unders

Metcon (AMRAP)

W3/D1 Legs

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

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!

Alasdair

W2/D1 Upper body conditioning

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.

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)

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

Peter

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 🔥

W3/D1 Legs

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