Name: Playbook - Obi Vincent - W3/D5 Legs
Uploaded: 2024-01-10T15:10:40.989Z
Duration: 70 min
Description: W3/D5 Legs

Clif Moffitt 

I recommend taking the day off before doing this routine.

Luaba

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 💪🏾💪🏾

Charity Magwaza

Matan Duek

Sean

Yods

James

Tim Vazquez

Jose

Nick

Put the emom in a separete day or shorten the amount of exercises. No more energy to perform the emom. Did 15 min cooldown cycling instead

Atilla

Anthony

Someone  call the 🚒 firedepartmant. My legs are smoking .

DEAN

Very hard Workout , to hard for me ….. EMOM skipt 🤓😂

Leon

Tremendous workout I could barely talk at the end

Remy

Dominick

Turon Martin Johnson

Right knee was tweaking the entire workout (due to weather change) EMOM was no go but I’ll do it tomorrow. Good session though despite the set backs . Legs are wobbly and tight

Right was tweaking the entire workout but I pulled through with some massive weights. EMOM was a no go so I’ll eat that and double for tomorrow. Legs are tight and wobbly. 🔥🔥🔥🔥🔥

Holy bunz. I almost gave up on this. My legs are absolutely 🦆d 🙃

Kristine

Only was able to do 3 of the workouts. My gym was closing early.

Rechyno Rechi

David

Omg, can’t speak after this awesome 🏋️‍♀️ 

Enjoyed emom

Kalyan Vaddimukkala

That was mental session! Proper huffing and puffing at that metcon, had to change thrusters to snatches as legs were melted 🔥🤣

Andrew

gianni

Kwabena

Edgar

Kenzel

Succes with the recovery from your eye Obi! Those lege are gone!🇳🇱

Gregory

Alfonso

Mathieu

Chris

Hope tomorrow doesn’t involve legs because i cant use my now. Lol

Sione

Erving

Never been so grateful to be alive after this session. Killer workout both physically and mentally!

Gevorg

Thanks obi!
I did had fun doing this 🔥

Jeffrey

That was one of the more ruthless workouts I’ve done in a while

Ryan

Taffy

Bruce

Justin

Seth

Francess

Brooke

Eduard

T.green

Zach Landing

*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 Gorilla squats
- 10 x Squat into external rotations

*Main workout
- Barbell back squat 
- Barbell Bulgarian split squat
- Anderson squat 
- DB split squat 3 x 8 e.leg
- Barbell deficit reverse lunges 2 x 12

*Metcon : EMOM

-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 ( 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

Warmup

- Push your hips back as you come down 
- Keep your eyesight in front of you keeping your chest up
- Reach parallel and push through your heels to come back up

Barbell back squat (4s tempo)

- then straight into 10 reps without the weight, repeat on each leg) 
- 3sec Tempo
- Reps are for Each Leg

- 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  *read description

- Push your hips back as you come down
- Keep your chest up
- Pause at the bottom then come straight up

Anderson squat @ 2 sec Tempo (alternative: box squat)

-Stand in a stager stance with a dumbbell in each hand 
-Lower into a split squat 
-Stand up to the starting position 
-Repeat

*Work both sides

Db split squats (3s tempo)

Superset

- Start with a wide stance 
- Push your hips back as you come down 
- Extend your leg to come up 
- Keep your chest up

DB Goblet cossack squat (2s 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 both feet on a plate and weight on upper back
- Step back with first leg and lower down until both legs are at 90 degrees
- Push through heel and stand back up to starting, repeat on opposite side

Deficit Alternating barbell reverse lunges (2s Tempo)

Add extra rounds after the 12mins if needed
Men: 2 x 22.5kg | Women: 2 x 8kg

- Start with DD at sides and feet close together
- Clean DB to your shoulders, step wide, press hips back and lower down until 90 degrees

DB hang squat cleans

-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

- Stand a few inches in front of the box
- Press hips back, lower down and jump on top of the box
- Turn around and lower down to the opposite side to repeat jumps
- Next stand on the side of the box and lateral jump up on top of the box, lateral jump down on the opposite side and repeat

Box jump overs (2 ways)

Metcon (12 mins EMOM)

W3/D5 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

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!

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!

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

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

W3/D4 Active recovery

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/D5 Legs

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