Name: Playbook - Obi Vincent - W4/D6 (LEG DAY)
Uploaded: 2023-10-09T12:35:39.083Z
Duration: 50 min
Description: W4/D6 (LEG DAY)

The finisher was epic,🔥💪🏾Great session

Charity Magwaza

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

Serena

Bake

Gabriel

The finisher was tough,  had to scale it down💪🏾Great leg session 🔥

Lemuel

Wemi

Timothy

Perfect leg workout. Thanks again Obi 🦾👌

george drakonakis

Warm up:
3 Walk outs
10 Gorilla squats 
10 Cossack squats 
12 reverse lunges 
12 American kb swings

Workout:
BANDED GOBLET SQUAT	
1st	x 12	@2s Tempo
2nd x 12	@3s
3rd	 x 12	@4s

SINGLE LEG RDL	
3sets x 12 E.leg	@3s Ecc Tempo

KB FRONT RACK BULGARIAN SPLIT SQUATS	
1st	x 10 Each leg	@2s ecc Tempo                                                  
2nd x 10 Each leg	@2s ecc
3rd x 10 Each leg	@3s Ecc
4th	x 10 Each leg	@3s Ecc

HEEL ELEVATED PISTOL SQUATS	    
3 sets    x	10 Each leg	 @2s ecc

FRONT RACK BOX SQUATS                 	
3 sets  x 12	@2s ecc

FR WALKING LUNGES	3sets x	12 steps

Leg Finisher: 
50 AIR SQUATS	                          
20 KB JUMP LUNGES		
10 KB JUMP SQUATS

M: 1 x 24-26kg Or	M: 2 x 24-26kg

- Begin by standing tall, bend at the waist and place hands on the floor
- Walk your hands out until your back is flat
- Walk your feet up to your hands and reverse the move back to starting

Straight leg walkout

- 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

- Begin with feet wider than shoulder width and toes pointed out
- Bend one knee and keep the other knee straight
- Keeping the KB in front of your chest the entire time

KB goblet cossack

-Stand with your feet close
-Step back into a reverse lunge 
-Stand back up to the starting position
-Repeat

* Work both sides

Bodyweight reverse lunges

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

Kettlebell American Swings

Warm up

- Start with the band under your feet and through the KB directly in front of your chest
- With feet slightly wider than shoulder width press hips back and lower down until knees are 90 degrees

KB banded goblet squat

-Holding a single kettlebell perform a single leg RDL
-Repeat for desired reps

Kettlebell single  RDL

Superset

-Perform  Bulgarian split squats with a single or double kettlebells in the rack position

Kettlebell front rack Bulgarian split squats(single & double

-Using the handle of a kettlebell to elevate your heel perform a pistol squat 
-Repeat for desired reps

Kettlebell heel elevated pistol squat

-Stand with two kettlebells in the rack position over a bench or the corner of a box
-Lower into a squat on the bench
-Stand up to the starting position
-Repeat

Kettlebell front rack box squats

-With two kettlebells in the front rack position perform walking lunges
-Repeat for time or reps

Kettlebell front rack walking lunges

-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

-With a kettlebell in each hand at your sides perform jumping lunges 
-Repeat for desired reps

Kettlebell jump lunges  (Double kb)

-With a kettlebell in front of you in both hands 
-Perform jump squats taking the kettlebell to the ground with each rep 
-Repeat for desired reps

Kettlebell jump squats

Finisher

W4/D6 (LEG DAY)

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

Caleb Magee

W1/D3 (FUNCTIONAL TRAINING)

Pete

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

W1/D4 (PUSH/ PULL/ LEGS)

Love the smell of failure in the morning!

Trey Coody

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)

Zuwi

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/D2 (FUNCTIONAL & CORE SESSION )

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)

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/D6 (LEG DAY)

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