Name: Playbook - Obi Vincent - W3/D20 Push/Pull/Core
Uploaded: 2023-10-09T12:35:39.105Z
Duration: 70 min
Description: W3/D20 Push/Pull/Core

Jose

Alfonso

Paulette

Complete great upper body workout 👍🏾

Remy

MY FAVORITE 🔥🔥🔥🔥
IT HURTS SO GOOD!!!!😊

New update being able to track progressive overload is sick

Adam

I had to start this workout over after a week long recovery from lower back pain and a hectic, demanding work schedule but I am slowly but surely getting back into it. Overall, it is steadily working miracles on the core. Thank you, Obi.

Maurice Cooper

Forgot to swipe complete at the end that’s how tired I was after

Chad Menz

DEAN

Another workout that gets me closer to my goal .
Core > oh yeah.

Charity Magwaza

Rang

This session is the best way to kick start the weekend

haamid

Rene Gonzalez

Good workout, however, all those drop sets are kinda difficult to implement in a home gym. Plus, I find them not that beneficial for how much time they consume.

Stephan

Jan Novotny

Carlos

Mathieu

Jaquane Wyatt

kurtis

Pablo Gonzalez

Zuwi

Florian

Marty B

Cansados mis brazos, sintiendo mas fuerza poco a poco

Melisa

vincent

Last same session I had done it my body been sore for three days, let’s see after today I think my triceps and my core will be burning 🥵

Zhaklina

Victor

Boom another week blasted out can already feel the soreness creeping in!! Who knew hollow rocks were so hard 🥵

Warm up:
- 12 x Standing Y raises
- 12 x Banded pull aparts
- 10 x Band front raises 
- 12 x Scap pull-ups
- 12 x Db external rotation 
- 12 x Hand release push-ups
- 8 x  Rowing tabata 20 sec. work 10 sec. rest

-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

-Stand holding a small plate in each hand at your sides
- Raise the plated up to the front/side until they are above you in a Y shape
-Lower them to the stating position and repeat

Standing plate Y raise

-Stand holding a band in your hands
-Pull your arms apart and back adding tension to the band 
-Release and repeat

Banded pull aparts

- 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

-  From a hanging position, raise yourself a few inches without using your arms
- Pause at the completion of the movement, and then slowly return to starting

Scapula pull ups

-Sit on a bench with your knee up and elbow supported on it 
-Holding a dumbbell in your hand rotate your hand down 
-Rotate your hand back up (externally ) to the starting position
-Repeat

Seated DB external rotations

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

Hand release push ups

Warm up

-- 1st set x 2 sec. tempo
-- 2nd set at 60% of 1rm with 3 sec. tempo
-- 3rd set x at 67% of 1rm with 3 sec. tempo
-- 4th set drop set x 10 at 72% 1 rm x 10 and drop 50% with 3 sec. tempo

- Start by lying down with the barbell directly above you
- Bring your elbows in slightly 
- Lower down until the bar touches your chest 
- Press up engaging your chest

Barbell bench press (last set drop set 10 x 10)

-- 1st & 2nd sets  x 3 sec. tempo
-- 3rd set x 4 sec. temp0
-- 4th set drop set x 10 x10 with 4 sec. tempo

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

Bicep curl (seated)(last set drop set 10 x 10)

Superset

-- 1st set x  2 sec. tempo
-- 2nd set x  3sec. tempo
-- 3rd set drop set x 10 x10 with 4 sec. tempo

-Sit at a pulldown station
-With a wide grip grasp the bar and pull it down to your upper chest
-Release and repeat

Lat pull down (last set drop set 10 x 10)

--1st set x  2 sec. tempo
-- 2nd set x  3sec. tempo
-- 3rd set drop set x 10 x10 with 4 sec. tempo

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow controlled motion

DB Lateral raises (last set drop set 10 x 10)

-- 1st set x 2 sec. tempo
-- 2nd set x 3 sec. tempo
-- 3rd set drop set x 10 x10  with 3 sec. tempo

- Arms extended above shoulders a dumbbell in each hand
- Bend at the elbow lowering the dumbbells towards your head
- Fully extend up contracting your triceps

Lying tricep extensions (last set drop set 10 x10)

-- 1st set x 2 sec. tempo
-- 2nd set x 3 sec. tempo
-- 3rd set drop set x 10 x10  with 3 sec. tempo

- Start in a push up position with your hands on the floor and your feet on the bench
- Bend your elbows to lower your body down until your head just touches the floor
- Straighten elbows to press back up to starting

Decline pike push ups

- knees bent, brace your core to keep your back nice and straight 
- row the bar up towards your chest 
- avoid using too much momentum/swinging from the lower back

PENDLAY ROWS (2sec Tempo)

- Hold the band with a slight bend at the elbow
- Rotate your torso keeping your core engaged 
- Don’t move your legs

Banded wood chops (2s tempo)

-Get in to position o your hands and elbows
-Hold your shoe body tight as you hold position for time

Advance plank

Core

- Hanging from the bar, keeping your legs extended 
- Raise up while keeping your core tight to form an “L” with your body
- Lower legs back down
- Avoid swinging

Hanging leg raises

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

Hollow hold

W3/D20 Push/Pull/Core

Anson

Waylon

Watch before you begin

Kwabena

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

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

Fortune

Ryan

W2/D8  Legs (anterior)

Mohammed

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. 🫶🏻

Grace

Josh

W2/D9 Push/Pull Metcon

W2/D10 Conditioning

Lower back was smoked from the hip thrusts

W2/D12 Legs (posterior)

Sean

W2/D13 Push/Pull/Core

W3/D15 Legs (anterior)

Gregory

W3/D16 Push/Pull & Metcon

This conditioning session was tough but absolutely loved it

Thagana

W3/D17 Conditioning

Milan

W3/D19 Legs (posterior)

Audrey Anne

W4/D22 Full body & conditioning

W4/D23 Conditioning

W4/D24 Full body & Conditioning

Great workout. Just a few notes was not readable!

W4/D26 Full body & conditioning

Nice break from the metcons and still a great core workout

Eric

Great workout, learned lots of new efficient exercises

W4/ D27 Functional training

W5/D29  Full body & conditioning

W5/D30 Conditioning

Great day to end my weekday workouts… TIME FOR THE WEEKEND. IT DONT STOP‼️‼️‼️‼️

W5/D31 Full body & Conditioning

How are you doing 20kcal row in 1 min nuts !

Danny Taylor

Them leg extensions made that EMOM hectic. 🤬 man oh man got a lot to work on. Great pump though

W5/D33 Full body & conditioning

Kevin

Good workout. Added a bit more just to test my technique

W5/ D34 Functional training

I’ve love all crossliftr programmes and been on them for 5yrs if not more. However crossliftr 5 on the app doesn’t feel well programmed as crossliftr 1-4 pdf version. It also feels much shorter and rushed

Furthermore so many errors on the platform / app regarding  reps, rest, timing etc.

Would love to see it improved. 

But still much love to Obi and his thinking on fitness. It’s changed my life and brought back joy in the gym

Great Session.   I must add, your app is incredible, the amount of different types of workouts etc, is priceless.   I’m learning so much from it too.

Edward Douglas

W6/D36 Legs

Changed up Metcon, since my legs are killing me from yesterdays. 

Assault Bike, 3miles in 8mins.
Still heavy push, but could not grasp doing burpee pull-ups

Pushed u til I could no more 
Onto pull .
Thanks obi

W6/D37 Push & Metcon

4 sets of 200M to end . I haven’t ran in years , it was tuf

W6/D38 Pull & Metcon

W6/D40 Legs

Great one. Was sweating all over the place

W6/D41 Functional training & Core

🤜🏾🤜🏾🤜🏾🤜🏾🤜🏾🤜🏾

Reda

W7/D44 Test week 2

Proud to elevate my:
Push ups max from 32 to 50.
Pull ups max from 8 to 14.
Leg raises max from 6 to 15.
🏋🏾..

Nibras

W7/D45 Test week 2

Tremendous exercise, really tested myself, I have noticed the growth by adding 15kg extra on each exercise, keep it up Obi, you're crushing our bodies but for a good reason

10kg increase on bench, 30kg increase on Anderson’s and 10kg increase in push press.. in 6 weeks of training 🤯 I’m happy with that 🤩

James

W7/D46 Test week 2

W7/D48 Test week 2

Harry Hanlon

Beast mode 21-15-9🔥🔥🔥🔥🔥🔥

Nice workout! I have mixed workouts and running! I will find new program of Obi and go all in! 👊

W3/D20 Push/Pull/Core

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