Name: Playbook - Obi Vincent - W4/D2 (FUNCTIONAL & CORE SESSION )
Uploaded: 2023-10-09T12:35:39.026Z
Duration: 45 min
Description: W4/D2 (FUNCTIONAL & CORE SESSION )

Trey Coody

Charity Magwaza

Zuwi

lollo

Gabriel

Bake

Caleb Magee

Lemuel

Luke

Done and dusted! Destination workout @Dolores park! Thanks King!

Wemi

Misha SWB

Squueeeeeezed the muscles for some serious payment today 🤑🤑 felt extra good!!!

Timothy

The both circuits felt good individually but I felt like I could do more too! Still a good workout

Moises

george drakonakis

Warm up:
10 Gorilla squats 
12 Hand to hand swings
10 Goblet squats 
12 Kb death march 
12 Russian kb swings
12 American kb swings

Main workout : 5 rounds 
-FULL + HALF KB SWING	15
-KB AROUND THE WORLD	10 CLOCKWISE / 10 COUNTER CLOCKWISE
-CLEAN & REVERSE LUNGE	10 EACH SIDE
-Complex: 2 SNATCHES INTO 5 OH MARCHES INTO 10SEC OH HOLD 	(Perform One Complex Each Side )
-10 RENEGADE ROWS (If only one KB perform Elevated Single arm plank KB rows) 	12 

Core workout: 3 rounds 
PLANK PASS THROUGH x 12
KB DEAD BUGS x 12
KB GLUTE BRIDGE MARCHES x 12
HOLLOW HOLD x 60 sec.

- 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

-Perform a single kettlebell swing passing off the kettlebell from hand to hand at the top of the swing 
-Repeat for desired reps

Kettlebell hand 2 hand swings

-Stand holding  kettlebell in ht bottoms up position by the handle
-Lower into a goblet squat
-Stand up out of squat to full extension
-Repeat

Kettlebell bottoms up goblet squat

-Stand holding a kettlebell in each hand
-Step forward into a stagger stance with one leg
-Hinge at the waist performing a stiff leg deadlift to the front foot
-Stand up 
-Repeat back and forth while moving

Kettlebell death march

-With a single kettlebell perform a swing to roughly head height 
-Repeat for desired reps

Kettlebell Russian swings

-Perform a kettlebell swing to full arm extension overhead
-Repeat

Kettlebell American Swings

Warm up

-With a single kettlebell alternate between full and half swings 
-Repeat for desired reps

Kettlebell full + half swing

-Stand in a stable position
-With a kettlebell swing it around your body in a circular motion passing it from hand to hand and front to back 
-Repeat

Kettlebell around the world

-Perform a kb clean
-Transition into a kb reverse luge

Kb clean into reverse lunge

-2 Kb snatches
-Overhead march
- 10 Second hold

Kettlebell 2 snatches, overhead march & 10 second hold

- Pull the KB up keeping your elbow close to your body 
- Engage your lat as you pull
- Keep your hips squared

KB renegade row

Circuit 1

Kb plank pass through

Kb deadbugs

- Begin lying supine with KB directly above you and knees bent to 90 degrees
- Lift your hips off the ground
- Bring your knee towards your chest, lower down and repeat with the opposite leg

KB glute bridge marches

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

Hollow hold

Core

W4/D2 (FUNCTIONAL & CORE SESSION )

Anthony

Great morning cardio workout.. good playlist in the background.. still figuring out how to use the app but should become more familiar the more I use it

Remy Ngwanyam

A beginner at 53 yrs old male...what a struggle but worth it...the sweat was awesome...thanks for keeping it real for beginners .

David Yong

W1/D1 (DEATH BY EMOM)

Jonathan

Clif Moffitt 

W1/D2

Sione

W1/D3 (FUNCTIONAL TRAINING)

Pete

Very intense, I enjoyed the AMRAP🔥💪🏾👌🏾

W1/D4 (PUSH/ PULL/ LEGS)

Love the smell of failure in the morning!

W1/D5 (CONDITIONING)

W1/D6

Great session. Added Burpees and Ball Slams to the finisher.

Edward Douglas

W2/D1 (BODYBUILDING & METCON)

The flow was flowing,  great session 🔥💪🏾

Irmak

W2/D2 (FUNCTIONAL TRAINING)

W2/D3 (CONDITIONING)

I'm shitting my pants right now🔥💪🏾arms are heavy💪🏾💪🏾

W2/D4

Elnaz

W2/D5 (LEG DAY)

This was fun,  I enjoyed it 💪🏾👌🏾🔥

Alfonso

W2/D6 (FUNCTIONAL SESSION)

W3/D1 (CONDITIONING)

W3/D2 (CHIPPER WOD)

Good but tabata was lame lol like come on

W3/D3 (BODYBUILDING & METCON)

W3/D4 (FUNCTIONAL SESSION)

My arms had been working overtime😅💪🏾great fun session 🔥

W3/D5 (CONDITIONING)

This is very deceiving!! I struggled a lot😅💪🏾🌶

W3/D6 (EMOM CONDITIONING)

This was epic🔥💪🏾, I did half of the METCON 😰

W4/D1 (BODYBUILDING & METCON)

W4/D3 (CONDITIONING)

This was fun , great session 💪🏾🔥

Shawn

W4/D4 (CONDITIONING)

Great Monday session🔥, took me long but I'm glad I finished it 💪🏾

Good workout but again, instructions / reps inconsistent

halo

W4/D5 (BODYBUILDING & METCON)

The finisher was epic,🔥💪🏾Great session

Whoa! Wanted to give up during finished rounds but I finished all four with good form. Yay!

Serena

W4/D6 (LEG DAY)

Great session💪🏾🔥,  I was a bit lacking the energy today not sure why.

W5/D1 (COMPLEX / METCON)

Nice as always, really good sweat on this one

This was an awesome session,  💪🏾Turkish get ups will always giving me a hard time😅

W4/D2 (FUNCTIONAL & CORE SESSION )

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