Name: Playbook - Obi Vincent - W3/D4 Active recovery
Uploaded: 2024-01-10T15:10:40.960Z
Duration: 60 min
Description: W3/D4 Active recovery

Salute to the rower😅💪🏾my butt went sour 😅

Charity Magwaza

Jose

DEAN

The perfect routines to stretch the muscles 💪

haamid

Jan Novotny

gianni

Kwabena

Eduard

I've add a medium core plan to this routine! And it was very nice :) good recovery training

Miguel

Martin

Nice one, especially when I had to jog and and roam 😅

Romeo

Catherine

STEPHEN CLARK

Jaquane Wyatt

After yesterday’s workout I definitely needed this. Nice steady cardio with some mobility. Can’t beat it

Rhys

Enjoy the setup for recovery days. Makes them challenging but changes the focus. I did not take the 5 options but instead played tennis for 2 hours. Appreciate your work.

Jordan King

Edison

Brett

Richard

Great I had to call it a little early on the row’s I think over exerted myself

Sebastian

My run wasn’t so good today. 🥺 I’ll do better next time! 🏃🏻‍♀️💨

Joan Pauline

Rechyno Rechi

Yusuf

Kevin M

*Choose between option 1 - 5
- 5k Row at 60 - 70% (moderate pace)
- 5k Run at 60 - 70% (moderate pace) 
- 10 min assault bike at 60 - 70% (moderate pace)
- 40 - 1hr Swim easy pace
- 20k Outdoor or indoor bike at moderate pace

*Mobility Work :  Hit start to begin the Mobility

Assault bike

- Start on your knees with a flat back reach your hands out in front of you

Mobility- kneeling downward dog

- Start on the floor with knees bent and hands behind your neck
- Place elbows on the floor and press into the ground

Mobility - kneeling lat stretch

- Begin on hands and knees
- Round back and tuck neck
- Arch back and look forward

Mobility - Cat camel

Mobility - wrist mobility

- Start on your hands and knees with a flat back
- Lift up and straighten your left arm and right leg simultaneously
- Repeat on the opposite side, engaging your back

Mobility - Kneeling superman

- Start by lying on the floor with knees bent 90 degrees and hips up
- Raise one knee towards your chest, lower down and repeat with opposite leg

Mobility - glute bridge leg raises

- Start by sitting on the floor with knees bent 90 degrees and hands behind your back
- Lower one knee to the ground until it is flat on the floor
- Rotate hips and lower opposite leg onto the floor

Mobility - internal & external rotations

- Sit on the floor with your knees bent and hands behind you with fingers facing away from your body
- Press into your hands and feet to reach your hips toward the ceiling
- Keep your core engaged to avoid arching through your lower back

Mobility - reverse table top

- Lying prone with your knee bent 90 degrees
- Lift your thigh up and rotate out to the side ending with your knee at the side of your body

Lying hip cars

- Make sure to keep shoulders back 
- Engage your core 
- Keep you body facing forward 
- The closer you are to the wall the harder it will be

Shoulder cars

- Sit on the floor with back and legs straight
- Lift legs off the floor about 12 inches and in a controlled motion bring up and over to the other side

Mobility - seated leg lift offs

Mobility

W3/D4 Active recovery

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

Clif Moffitt 

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

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.

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!

Luaba

W2/D6 Legs (posterior)

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

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

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/D4 Active recovery

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