Name: Playbook - Obi Vincent - W3/D7 Rest/mobility day
Uploaded: 2024-01-10T15:10:40.995Z
Duration: 45 min
Description: W3/D7 Rest/mobility day

Mohammad Idris

Charity Magwaza

-Neck rotations x 6 clockwise/6 counter clockwise
-Cat camel x 6
-Downward dog x 20-30s hold
-Pigeon stretch x 20-30s e.side
-Kneeling alternating superman x 12
-Lying shoulder cars x 12
-Hip internal and external rotations
-Reverse table top x 10 e.side
-Kneeling hip cars x 8-10 e.leg
-Squat hold 3-5 min

-Start in a kneeling position with yr hands at your sides
-Look down and then in a slow controlled manner rotate your head in a 360 degree circle 
-Rotate it back and repeat

Mobility - Neck Rotations

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

Cat camel

- I always like to start I stages and progress toy he fill DG
- If you struggle with Jamie mobs stick to 1 plank single arm raise with bands

Good old downward dog

-Start on your hands and knees
-Elevate one arm and the opposite leg
-Return them to the starting position 
-Switch and repeat

Kneeling superman

- Start with right hip against the wall and left knee bent to 90 degrees
- Keeping your right arm against the wall slide your arm from behind your body to the front 
- Repeat on the left side

Mobility - kneeling shoulder cars

- 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

MOBILITY- SQUAT SIT/HOLD

Rest/mobility

W3/D7 Rest/mobility day

Serena

Timothy Hollander

My AM session for my 4 day holiday weekend felt amazing body was sure damn sore before I started but feel good now

Clif Moffitt 

W1/D1 Benchmark WOD

Alfonso

W1/D2

Levon Lanius

Loved this workout 2024 is our year family

Loved this one! So challenging! 
👊🏻💪🏻

W1/D3 Benchmark WOD

ANTHONY

W1/D4 Death by EMOM

That has Humbling! Very Challenging!
👊🏻💪🏻👏🏻

Did for my 4 am workout holy shit your a madman for this

W1/D5 Chipper workout

Lloyd Banks

Hell yea long route day but this was amazing

Darius

W1/D6 Maxed out

Don’t feel like working out and left it till late so got a stretch in ready for the coming week.

Ruvarashe

W1/D7 Rest/mobility day

Jan Novotny

W2/D1 Barbell complex

I did not want to train today. 
This is just what I needed! Great Workout!

W2/D2

Killed that workout🏴‍☠️
Or was it the other way around?🤣
Loved it either way 💪

Maxwell

W2/D3

I really enjoyed this. It looked easy, yet it was the opposite. Great way to start the Friday morning.

Neil Reeves

Charles

W2/D4 Bodyweight conditioning

Hard, I couldn't do the full cardio section

W2/D5

Ozzy King 👑

Luke

W2/D6

Chris

Florian

W2/D7 Rest/mobility day

W3/D1

Irmak

W3/D2

I managed, my heart was pumping so fast at some point 💦💦💪🏾it was a good one

Sione

W3/D3 Aerobic capacity work

W3/D4 Barbell cycling

Sooo I have completed the whole metcon2 and crosslift 5 and through them 2 programs this one is the first one I couldnt complete on recomended weights.. Fuck me obi this one was hard! Had to go down to 60kg on the bar to be able to finish it 🤠 thanks for making me stronger

Herman

W3/D5 Broken "DT" EMOM

I chose 2 options,  I feel great💪🏾💦💦 Happy Friday, (June16) Happy youth day🇿🇦💪🏾

Basti

W3/D6 Time trial

This was tough,  but felt awesome💦💦💪🏾

This was much harder then I expected! Thanks for the good workout 
-Dori

W4/D1 Aerobic mono work

W4/D2

W4/D3

3:06 for first 1000m, then 3:17 for last one 💪

W4/D4

daaayaaaaamnnnnn, that was delicious 🥴

Zanelle

W4/D5

W4/D6

W5/D1 Benchmark WOD

Killer
13/14 in 2nd round. I lost count 🥵

Harry Hanlon

W5/D2

Fuck! That killed me 
I really struggled. However, I feel amazing that I got it done

W5/D3 Death by EMOM

Finished pt 1 in 7 minutes and part 2 in 8. Fast but so so painful. Lol

W5/D4

W5/D5

W5/D6

W5/D7 Rest/mobility day

Kimmy

W6/D1 - Maxed out (re do)

Conditioning 101 
Seriously awesome .. 
Cheers

DEAN

W6/D2 - Barbell complex

1st workout : 6 sets, 2nd: 4.5 and 3rd 10
I feel pretty good about this 😤

Mistakenly left the DB alternating front rack lunges 🤦🏾‍♀️. It was an awesome session over all💪🏾🔥

W6/D3

Ashton

W6/D4 Chipper workout (re do)

Great session, I did decline DB push ups instead💪🏾🔥💦🏋🏿‍♂️

W3/D7 Rest/mobility day

Community

More workouts from Obi Vincent