Name: Playbook - Obi Vincent - W3/D19 Legs (posterior)
Uploaded: 2023-10-09T12:35:39.092Z
Duration: 90 min
Description: W3/D19 Legs (posterior)

Milan

Jose

Thagana

DEAN

Nearly threw up at the last exercise ... great session

Remy

Audrey Anne

Amazing!!! 🔥🔥🔥 conditioning at the end was killer! 🥵☠️ jello legs!!

Kelsey

🔥🔥🔥🔥 man the cardio killed me. Geesh

I was 🤬😱 silently!!! 🔥🔥👏🏿👏🏿

Kimmy

Lorenzo00!

Frank

Harry Hanlon

Kwabena

A little tired for this one bit still pushed it  
Not the best but done 
Cheers

Jonathon Smith

haamid

Charity Magwaza

Rang

Jack

Roy Orlando

Mathieu

SkinnyBones

Niāmh

Jaquane Wyatt

Levon Lanius

Tasha

Just recovering from Covid ❤️ this really helped kick me back to continue the challenge hope I’m not late

Rotimi

kurtis

I’m sorry if I’m being a fool, on single leg exercises I’m unsure if it’s 12 reps each leg (24 reps total)
Or 6 each leg (12 reps total). 
Can you clarify?

Thanks for your time!

Marty B

Billy

Florian

Better than last week plus 10kg more and not even so pain 🔥🔥🔥

Zhaklina

Jasmine

Warmup:
- 500m Row or bike
- 10 x Gorilla squat 
- 10 x Squat into external rotation
- 10 x Cossack squats
- 10 Barbell kang squats
- 12 x Banded goblet Sumo squat

-Get into rower and adjust foot straps and damper to your liking 
-Grasp the handle and row
-Legs first
-Lean slightly back at the end 
-Finish with the arms 
-Reverse order to starting position 
-Repeat for time, distance, or calories

Rowing Erg

- 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

BODYWEIGHT COSSACK SQUAT

- 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

-With a band threw the handle of a kettlebell and looped around each foot
-Perform a goblet squat 
-Repeat

Banded sumo squats

Warm up

-- 1st set  (3 sec. tempo)
-- 2nd set at 65% of 1rm (2 sec. tempo)
-- 3rd set at 76% of 1rm (1 sec. tempo)
-- 4th set at 85% of 1rm (1 sec. tempo)

- 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

- 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 (3sec Tempo)

Superset

-- 1st - 2nd set with 3 sec. tempo
-- 3rd - 4th sets with 3 sec. tempo

- 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 thurst

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

KB/DB single leg RDL (3sec Tempo)

- Start with the barbell across the upper back
- Keeping a slight bend in the knee press your hips back and lower your chest towards the ground
- Bring your chest back up and press your hips forward to complete the move

Barbell good morning (4sec Tempo)

- Start a few inches away from the box with a dumbbell in each hand
- Place first foot up on box and press through your heel to bring the second foot up on top of the box and droving your knee forward 
-Lower back to the grounding reverse motion

Russian box step ups (2sec 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 (2sec Tempo)

Stationery bike at Hardest resistance or Assault Bike

-Holding a dumbbell in each hand at your shoulders lower into the bottom of a squat
-Stand back up 
-As you reach the top of the motion as you reach extension press the dumbbells overhead
-Lower the dumbbells back to your shoulders
-Repeat sequence

DB Thrusters   (Men 2 x 22.5kg, Women 2 x 8-10kg)

Conditioning

W3/D19 Legs (posterior)

Anson

Waylon

Watch before you begin

Rene Gonzalez

How to complete your test week

Sandor

Really looking forward to the workouts 😁

Patrick

How to improve your pull ups

David

Back squat 
165 lbs 
3 rds (19:14)
15 cal bike 
10 double db hang snatch 
15 cal bike 
10 db cleans and press 
15 cal bike 
10 burpees

Vicky Gessner

Crazy test! Just could finish the first three main workouts 🫨

Mario

W1/D1 Test week 1

Dewitt

W1/D2 Test week 1

Switched burpees each round to 10, 8, 6 to keep pace

Time: 14m 22s

Turon Martin Johnson

Hyram

W1/D3 Test week 1

Front Squat 1RM: 275 LBS @ 185 LBS body weight

Corbin

W1/D5 Test week 1

JON LEE

Man the 21-15-9 workouts are always amazing, killed myself doing that and it made me lack on set 2, but came right back with full force on set 3. Love the challenge week, gives me a goal. FF/ Paramedic so I need functional stuff like this instead of my normal bodybuilding workouts. Keep up the awesome programs man!

Nathaniel

W1/D6 Test week 1

Ryan

Laura

Did not complete workout. Was fatigued so did a 15 min stretch after split squats

W2/D8  Legs (anterior)

Let’s gooo finally bit the bullet & popped on here after following YT videos for a while now. 🫡 This first session did not disappoint! Don’t have a row machine in the home gym & did 1min jump rope sessions instead. 🫶🏻

W3/D19 Legs (posterior)

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