Name: Playbook - Obi Vincent - W4/D6 Legs (posterior)
Uploaded: 2024-01-10T15:10:41.035Z
Duration: 70 min
Description: W4/D6 Legs (posterior)

Ammar

First full program I completed on here after many start and stops hell yes thank you obi and fam on to the next challenge!!!

Clif Moffitt 

The METCON was so spicy🌶🌶The body is bodying💪🏾I feel light with lots of energy 🔥

Charity Magwaza

Skipped most of the metcon, didn’t want the that sorene

Sean

Great but too long and gruelling..liked it though

Jose

Peter

Matt

Leon

Man good way to close out the 4 weeks. That Metcon was hell to pay and made me tap in to another gear

Another awesome 4weeks completed💪🏾. Thank you so much

Kalyan Vaddimukkala

Erving

Kwabena

Great session 💪it been 4weeks of fun ! Thank you so much for these  programs I really enjoy them and need them

Jorge

Great 👍 again Obi a masterpiece workout for leg’s 🦵!!!🦾🦾

george drakonakis

Martin

Romeo

Piotr

Roy Orlando

Edgar

Jaquane Wyatt

Jordan King

I have failed you😔. Have been pushing my self to the max but haven't been able to finish last metcon for the last two workouts... But a grate program haven't felt this good for years ❤️

Vilnis

Defo questioned my life choices on this one haha!

Richard

Mike

Luis

The air bike is killing me! Haha! I couldn’t finish the workout. I tried! 🥵😬

Joan Pauline

Too much volume. 1:45 is too long of a workout

Chiara

Didn't really finish due to time but I still feel the burn lol

Rechyno Rechi

Imad

Euan

Oscar

Kolanje

Programming multiple deadlift sessions in a week but not squat is rough

*Warm up
- 500m Row or bike
- 20 x squats as quick as you can
- 10 x Cossack squats
- 3 x Walkouts
- 10 x Gorilla squats
- 10 x Squat into external rotations
- 10 x Barbell kang squats

*Main workout
- Conventional deadlifts 
- Bulgarian split squat 
- DB box alternating step us 
- Barbell hip thrust
- Barbell alternating reverse lunges 
- Barbell split stance RDL 

*Metcon - 5 Rounds for time

-Stand with feet shoulder width apart
-Lower in to the bottom of a squat 
-Stand up out of squat to full hip extension
-Repeat

Air squats as quick as you can

BODYWEIGHT COSSACK SQUAT

- 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

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

Squat into external rotations

- Hinge at hips coming forward 
- Keep a neutral spine 
- Bend at the knees pushing your hips back coming down for a squat

Barbell kang squats

Warmup

- Place the bar just above you feet
- Engage your lats
- Pull the bar up keeping a neutral spine 
- Reach full extension keeping your upper body tight

Conventional deadlift (2s tempo)

- Start with the barbell on your upper back
- Place one foot on the bench and move forward a few inches so the knee is bent to 90 degrees
- Push hips back and lower down until knee just touches the floor
- Push through your heel and stand up

Barbell bulgarian split squats (3s tempo)

- Start a few inches away from the box with a DB in both hands
- Place first foot up on box and press through your heel to bring the second foot up on top of the box
- Bring first foot down, then second foot and repeat on opposite side

DB box step ups (2 sec tempo)

Superset

- Start with your upper back supported on the bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Barbell hip thrust (3s tempo)

- Start with the barbell on your upper back
- Step back with the first foot and lower down until knees are 90 degrees
- Repeat on the opposite side

Barbell reverse lunges (2 sec tempo)

- Start with a staggered stance 
- Hinge at the hips as you come down
- Come down to shin height 
- As you pull up engage your hamstrings
- reps are 8 Each side

Barbell split stance RDL (3s tempo)

20cal Assault bike or 1k Spin bike

NOTE: Add extra time if needed (15mins, 18mins etc)

Bike erg

- Begin with DB in each hand and feet hip width
- Lower DB to the ground, press hips back while keeping a slightly bent knee
- Stand straight back up pressing hips forward

DB deadlifts

- Step on to the box 
- Push through your front foot to bring your back foot on to the box
- Rotate your body as you step down on the other side
- As you step off you should be facing the box

Db box step overs (Alternative: DB Reverse Lunges)

Metcon

W4/D6 Legs (posterior)

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.

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

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/D6 Legs (posterior)

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