Name: Playbook - Obi Vincent - W4/D4 Active recovery
Uploaded: 2024-01-10T15:10:41.021Z
Duration: 45 min
Description: W4/D4 Active recovery

Clif Moffitt 

Jose

Peter

Dominick

Charity Magwaza

Kalyan Vaddimukkala

Kwabena

My legs were destroyed from yesterday, so hard today

Will

Martin

Rowing: 2500m in 10.44min
Not great, but a benchmark…

STEPHEN CLARK

Jaquane Wyatt

Cameron

15 on the bike. Nice recovery day. Really appreciate your work on this system!

Jordan King

Richard

3.6 mile run! I improved my 1 mile run. 🏃🏻‍♀️💨

Joan Pauline

Yusuf

Over saturation of reviewing after each workout

Stephen

Kevin M

*Chose between option 1 to 5
- 5k Row at 60 - 70% (moderate pace)
- 5k Run at 60 - 70% (moderate pace) 
- 10 min assault bike at 60 - 70% (moderate pace)
- 40 - 1hr Swim easy pace
- 20k Outdoor or indoor bike at moderate pace


MOBILITY: Click start to begin

Assault bike

Mobility - wrist mobility

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

Cat camel

- Start on your hands and knees with a flat back
- Lift up and straighten your left arm and right leg simultaneously
- Repeat on the opposite side, engaging your back

Mobility - Kneeling superman

- Start on your knees with a flat back reach your hands out in front of you

Mobility- kneeling downward dog

- Start on the floor with knees bent and hands behind your neck
- Place elbows on the floor and press into the ground

Mobility - kneeling lat stretch

- Keep your glutes and core engaged 
- Raise your legs with a slow controlled movement

Lying bridge to leg lifts

- 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

- Sit on the floor with back and legs straight
- Lift legs off the floor about 12 inches and in a controlled motion bring up and over to the other side

Mobility - seated leg lift offs

- Make sure to keep shoulders back 
- Engage your core 
- Keep you body facing forward 
- The closer you are to the wall the harder it will be

Shoulder cars

Mobility

W4/D4 Active recovery

Mateo

Lina

Reginald White

Watch before you begin the Program

Sachin Kumar

DEAN

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!

Luaba

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

I recommend taking the day off before doing this routine.

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 💪🏾💪🏾

W3/D5 Legs

3 rnds of metcon , awesome . Added an arm pump from a Obi YouTube Video

Sean

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

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 🔥

W4/D4 Active recovery

Community

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