Name: Playbook - Obi Vincent - W4/D26 Full body & conditioning
Uploaded: 2023-10-09T12:35:39.168Z
Duration: 70 min
Description: W4/D26 Full body & conditioning

Great workout. Just a few notes was not readable!

Mario

Sean

DEAN

Victoria

Remy

Getting back in Shape after a long summer break😂🙈

Gregory

Kevin

Felling like a winner and a solider after this one.  It hurt so good🤬🔥

Dominick

Workout was off the top. Just some videos wasn’t loading but got through it for the most part.

Kwabena

Charity Magwaza

Jack

Since I am training in my home gym I find it hard to do the exercises where specific machines are required. Especially when the exercise involves drop sets.
Otherwise great workout, I really liked it!

Stephan

Ended with tire flips and Russian twists and still felt great about the workout 🏋️‍♀️

Jess

Tnx @Obi for designing such a beautiful sweet workout. Signing up with you is the best fitness decision I have ever made. Tnx blood.

haamid

Jan Novotny

Mathieu

Antonio

Mattias

Basti

Adrian

Chiara

Jaquane Wyatt

Levon Lanius

EMOM is so hard! Complete only 9 rounds with 10 seconds rest between rounds . But it's worth everything, no pain no growth

vincent

AMRAP feels never mind ending but great pump 🥳🔥

Billy

Florian

Marty B

Those leg extension drop sets with tempo are absolutely killer

Joshua

Evangelos

Amazing session definitely is one of my favourite 🤩

Zhaklina

Basil

Eshwar

Sharmeke

Sherrie Gonzalez

Warm up:
- 5 Min. row or bike
- 10 x Gorilla squat
- 10 x Cossack squat
- 10 x Squat into external rotation
- 10 x Lying hyperextensions
- 10 x banded front raise
- 10 x  Band pull aparts

Main workout:
-1a - Romanian deadlift 
- 1b - Db cossack squat (alternating) 


- 2a - Chin ups 
- 2b - Half kneel db shoulder press 

- 3a - Db bench press 
- 3b - Decline push-ups 


- 4a - Cable  bicep curls 
- 4b - Rope overhead tricep extensions 

- 5 - Leg extensions 

Metcon
EMOM: every minute on the minute

-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 x 10 with 2 sec. tempo
-- 2nd - 3rd set x 10 with 3 sec. tempo

- Begin with DB in each hand and feet hip width
- Press hips back and lower DB down until mid shins
- Lift back up to standing and press hips forward

Barbell Romanian Deadlift

-- 1st set x 12 with 2 sec. tempo
-- 2nd - 3rd sets x 12 with 3 sec. tempo

- 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

Superset

-- 1st set x 12 with 2 sec. tempo
-- 2nd set x 10 with 3 sec. tempo
-- 3rd set x 8 with 4 sec. tempo

- Hanging from the bar with hands reverse grip lift body up until your chin reaches over the bar
- Slowly lower back down to starting

Chin ups (to failure each set)

-- 1st set x 2 sec. tempo
-- 2nd set x  4 sec. tempo
-- 3rd set x  4 sec. tempo

- Starting with one knee bent to 90 degrees and DB on the opposite side
- Lower DB down until weight is at your shoulder
- Straighten elbow to press weight straight overhead

Half kneel DB shoulder press

-- 1st set x  2 sec. tempo
-- 2nd set x 3 sec. tempo
-- 3rd set x  4 sec. tempo

- Begin by lying supine on a flat bench with DB above your chest
- Lower weights to chest level 
- Press weights back up over your chest

DB flat bench chest press

-- 1st set x 2 sec. tempo
-- 2nd set x 4 sec. tempo
-- 3rd set x  4 sec. tempo

- Begin with your hands on DB and feet on bench
- Lower chest towards the ground
- Extend elbows to push back up

DB decline push ups

- Begin with bar in your hands
- Flex arms up towards your shoulders

Cable bicep curls (3sec Tempo)

- Begin with your back to the to cable and hands over head, elbows bent 90 degrees
- Pull rope cable so that elbows are straight, slowly return to start

Cable rope overhead triceps extensions (3sec Tempo)

-- 1st set x 10 with 2 sec. eccentric and 1 sec pause
-- 2nd set drop set (10 x 10) with 3 sec. eccentric and 1 sec. pause
-- 3rd set drop set  (8 x 8 x failure) with 3 sec. eccentric and 1 sec. pause

-Sit on a leg extension machine with the machine adjusted to fit
-Select weight 
-Extend your legs 
-Release your legs back to the starting position
-Repeat

Seated leg extension (drop sets, details above in notes)

- Start with your hands just outside shoulder width
- Pull your body up until your head is over the bar 
- Pause and engaged your back
- Lower with a slow controlled movement

Pull ups

Push Ups

Burpees

EMOM

W4/D26 Full body & conditioning

Anson

Waylon

Watch before you begin

Rene Gonzalez

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

Crazy test! Just could finish the first three main workouts 🫨

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. 🫶🏻

Grace

Josh

This was fun! Didn’t expect to get to the second round on the Metcon!

Kristine

W2/D9 Push/Pull Metcon

W2/D10 Conditioning

Lower back was smoked from the hip thrusts

Fortune

W2/D12 Legs (posterior)

W2/D13 Push/Pull/Core

W3/D15 Legs (anterior)

W3/D16 Push/Pull & Metcon

This conditioning session was tough but absolutely loved it

Thagana

W3/D17 Conditioning

Milan

W3/D19 Legs (posterior)

Alfonso

Paulette

W3/D20 Push/Pull/Core

Mohammed

Audrey Anne

W4/D22 Full body & conditioning

W4/D23 Conditioning

W4/D24 Full body & Conditioning

Nice break from the metcons and still a great core workout

Eric

Great workout, learned lots of new efficient exercises

W4/ D27 Functional training

W5/D29  Full body & conditioning

W5/D30 Conditioning

Great day to end my weekday workouts… TIME FOR THE WEEKEND. IT DONT STOP‼️‼️‼️‼️

W5/D31 Full body & Conditioning

How are you doing 20kcal row in 1 min nuts !

Danny Taylor

Them leg extensions made that EMOM hectic. 🤬 man oh man got a lot to work on. Great pump though

W5/D33 Full body & conditioning

Good workout. Added a bit more just to test my technique

W5/ D34 Functional training

I’ve love all crossliftr programmes and been on them for 5yrs if not more. However crossliftr 5 on the app doesn’t feel well programmed as crossliftr 1-4 pdf version. It also feels much shorter and rushed

Furthermore so many errors on the platform / app regarding  reps, rest, timing etc.

Would love to see it improved. 

But still much love to Obi and his thinking on fitness. It’s changed my life and brought back joy in the gym

Great Session.   I must add, your app is incredible, the amount of different types of workouts etc, is priceless.   I’m learning so much from it too.

Edward Douglas

W6/D36 Legs

Changed up Metcon, since my legs are killing me from yesterdays. 

Assault Bike, 3miles in 8mins.
Still heavy push, but could not grasp doing burpee pull-ups

Pushed u til I could no more 
Onto pull .
Thanks obi

W6/D37 Push & Metcon

4 sets of 200M to end . I haven’t ran in years , it was tuf

W6/D38 Pull & Metcon

W6/D40 Legs

Great one. Was sweating all over the place

W6/D41 Functional training & Core

🤜🏾🤜🏾🤜🏾🤜🏾🤜🏾🤜🏾

Reda

W7/D44 Test week 2

Proud to elevate my:
Push ups max from 32 to 50.
Pull ups max from 8 to 14.
Leg raises max from 6 to 15.
🏋🏾..

Nibras

W7/D45 Test week 2

Tremendous exercise, really tested myself, I have noticed the growth by adding 15kg extra on each exercise, keep it up Obi, you're crushing our bodies but for a good reason

10kg increase on bench, 30kg increase on Anderson’s and 10kg increase in push press.. in 6 weeks of training 🤯 I’m happy with that 🤩

James

W7/D46 Test week 2

W7/D48 Test week 2

Harry Hanlon

Beast mode 21-15-9🔥🔥🔥🔥🔥🔥

Nice workout! I have mixed workouts and running! I will find new program of Obi and go all in! 👊

W4/D26 Full body & conditioning

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