Name: Playbook - Obi Vincent - W4/D22 Full body & conditioning
Uploaded: 2023-10-09T12:35:39.116Z
Duration: 70 min
Description: W4/D22 Full body & conditioning

Mohammed

DEAN

Audrey Anne

Good pump and muscle connection today. I have to not get so excited when doing my Metcons. Shocked myself by going that fast and rapid but I definitely need to be more controlled and paced out

Everything to this ☝🏽 one🔥🙏🏽

Frank

Harry Hanlon

Great workout to start off the week! It felt amazing! Thank you! 💪🏾🏋🏾‍♂️😅

Maurice Cooper

Kwabena

Pushed it and pulled it 
That is my thoughts wanted to stop . But said No..
Do more 
Done 
Never surrender..

Achilles

Gregory

Austin

Charity Magwaza

Roy Orlando

Long but good, was scared of that last part but made it through! You got this too!! Heaviest weight I’ve done yet 💪

Jess

Rene Gonzalez

Killer session. @Obi ur programs are a definition of craftsmanship. Tnx blood

haamid

Jan Novotny

Mathieu

Gevorg

CazFit

My conditioning and strength is getting better so the workouts are becoming a lot more doable 😅

Greg

Burpees pull ups is still a biggest challenge! Great workout overall 💪

Tasha

Mattias

Nick

Imma start using the word obi for an adjective for when a workout slays me but I didn’t regret a single second of it

Mike

Edgar

Jaquane Wyatt

Lisa Greg-uanseru

Levon Lanius

Kendra Jones

I have never wanted to finish a workout so much🤣🤣

Elis

Florian

🔥🔥🔥 Full body is my thang! 💪🏻💪🏻

Marty B

Billy

I wanted to say I cannot pick up my blood pressure 😺

Zhaklina

I did not think it would be this hard after having COVID but im barely making it halfway through the workouts. 😮‍💨

Jordan King

Evangelos

Los pull ups los hice con ayuda de un banco, aún no puedo hacerlos sin ayuda, pero esto va mejorando 🤩💪🏼🙌🏼

Melisa

Awesome way to finish the workout 💪🏼💪🏼

Joshua

vincent

Somehow managed to make it through pretty well after being off for a few days with a cold!

Sherrie Gonzalez

Victor

Eshwar

Warm up:
- 5 min row or bike
- 10 x Gorilla squats
- 10 x Cossack squats
- 10 x Squat to external rotation 
- 10 lying hyperextensions 
- 10 x Banded front raise
- 10 x Banded rotations

-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

- 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

BODYWEIGHT COSSACK SQUAT

-Get into the bottom of a squat 
-Externally rotate and extend your hand overhead
-Work both directions

Squat into external rotations

- Raise your arms and legs 
- Engage your glutes as you raise
- Pause at the top

Lying hyperextensions

-Stand with a band in hands and around your feet bellow you
-Rise your hands to the front activating your delts
-Lower your hands 
-Repeat

Banded front raises

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

Banded pull aparts

Warm up

--1st set  @ 60% of 1Rm, (Tempo:  2 sec. down | 2 sec. up)
-- 2nd set  @ 62% of 1Rm (Tempo: 3 sec. down | 2 sec. up)
-- 3rd set @ 65% 0f 1Rm (Tempo: 4 sec. down | 2 sec. up)


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

Anderson squat

--1st set (Tempo:  2 sec. down | 2 sec. up)
-- 2nd set (Tempo: 3 sec. down | 2 sec. up)
-- 3rd set (Tempo: 4 sec. down | 2 sec. up)

- Keep your core engaged 
- Press the dumbbells up until your reach full extension 
- Lower with a slow and controlled movement

Dumbbell Z press

Superset

- Stand at a barbell that is elevated on a rack or boxes
- Grasp the bar and stand up 
(this is meant to simulate the top of a deadlift)

Rack pulls (2sec Tempo)

- 1st set x 2 sec. tempo,
--2nd & 3rd set x  3 sec. tempo

- Begin with the band around your back and under your hands
- In a push up position lower your body to the ground 
- Extend your elbows to push back up

Banded push ups

--1st set x 2 sec. tempo
--2nd set  at 70% of 1rm with 3 sec. tempo
-- 3rd set at 75% of 1rm with 3 sec. tempo

- Sitting on an incline bench with a dumbbell in each hand
- Lower DB down to the chest keeping wrists neutral
- Straighten elbows to press weights back up

Incline dumbbell chest press

-- 1st set x 3 sec. tempo
-- 2nd- 3rd x  3 sec. tempo

- With your chest on an incline bench and DB in each hand
- Bring your arms up and bend your elbows until they are 90 degrees to bring the weights up 
- Lift up until dumbbells until they are just about chest level

Incline chest rows

-- 1st set x  2 sec. tempo
-- 2nd- 3rd set x 3 sec. tempo

-Lay sideways on an incline bench with a dumbbell in your upper hand
-Raise the dumbbell laterally 
-Lower and repeat

Lying incline DB lateral raise

Circuit

-- 1st set 12 steps
-- 2nd & 3rd sets x 14 steps

- Begin with DB in each hand
- Step forward with one foot and lower down two times until knees are 90 degrees
- Push through front heel and stand back up, repeat on the opposite side

DB double walking lunges

-- 1st set x 2 sec. tempo
-- 2nd- 3rd sets x 3 sec. tempo

- Start in a push up position
- Bend elbows until forearms are flat on the floor	
- Engage core and keep a neutral spine

Triceps plank press

- Place your hands on the floor on front of you 
- Hop back bring your body down
- Hop forward and jump up holding on to the bar 
- Pull yourself up

Burpee pull up

-Lay on the ground with bent legs and the soles of your feet together
-Perform sit ups
-Repeat for desired reps

Butterfly  sit-up

-Stand with feet shoulder width apart
-Lower in to the bottom of a squat pushing your back and down
-Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your feet

Air squats

Metcon: Bodyweight AMRAP

W4/D22 Full body & conditioning

Anson

Waylon

Watch before you begin

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 Gessner

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

Jose

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

Ryan

Laura

W2/D8  Legs (anterior)

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. 🫶🏻

W4/D22 Full body & conditioning

Community

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