Name: Playbook - Obi Vincent - W5/ D34 Functional training
Uploaded: 2023-10-09T12:35:39.226Z
Duration: 60 min
Description: W5/ D34 Functional training

Jose

Kevin

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

Brandon

Kwabena

It’s always a pleasurable experience coming back to these workouts after holidaying. Tnx mate

haamid

Charity Magwaza

Trey Coody

Mathieu

vincent

Florian

Marty B

My gain is 2.5 kg over the exercise 🔥🔥🔥

Zhaklina

Nice mix 👌 of exercise. Feeling accomplished for the days workout👍

Eshwar

Sherrie Gonzalez

Sharmeke

Warm up:
- 10 x Banded pull aparts
- 10 x banded front raises 
- 10 x Scapula pull-ups
- 10 x Squat into external rotation
- 10 x Plank toe touches
- 8 x Rowing tabata 20 sec. work with 10 sec. rest

Main workout:
1: Half kneel Db/kb Windmill:
2: Kneeling javelin press:
3:  Half Turkish get up:

4A: Eccentric pull-up
4B: Renegade row x 10 (alternating) 


5A: Half kneeling banded landmine 
5B: Pike push-ups x 10 

Core work:
Pallof press 
Hollow hold 
Banded wood chop 
Plank pass through 
Heavy suitcase March
V sit-ups

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

Banded pull aparts

-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

-  From a hanging position, raise yourself a few inches without using your arms
- Pause at the completion of the movement, and then slowly return to starting

Scapula pull ups

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

Squat into external rotations

-Start in a push-up plan position
-Pike your hips up and reach across with one hand touching the toes on the opposite foot
-Repeat both directions

Plank toe touches

-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

Warm up

- Starting with one knee bent to 90 degrees and dumbbell on the same side 
- Lower opposite arm down to the floor while looking up at the dumbbell

Half kneel DB windmill (2s Tempo)

- Keep your elbow slightly in front of you 
- Press the barbell up keeping the bar straight 
- Reach full extension at the top

Half kneeling javelin press (3s Tempo)

- Start lying on your back with your arm extended and same side knee flexed, your opposite arm and leg should be extended
- Opposite leg moves backward into a lunge position
-Lift hand off the floor
- Dumbbell remains overhead with shoulder pushing up
- Reverse steps to return to start position

DB half Turkish get up (4each side)

- Using a box to elevate your body grab a pull-up bar
- Hop up holding the bar so you can start from the top position 
- Lower yourself at a slow pace

Pull- ups (eccentrics) (8 sec. )

- Pull the DB up keeping your elbow close to your body 
- Engage your lat as you pull
- Keep your hips squared

DB renegade rows (2sec tempo)

Superset

- From the half kneeling position press a banded landline to full extension

Half kneeling banded landmine (10 each side)

1st set x 2sec
2nd set x 3 sec 
3rd set x 4 sec

- With hands and feet on the floor straighten legs so your glutes are up in the air and your back is flat
- Lower your head down towards the floor until your elbows are bent to 90 degrees
- Press back up so that elbows are straight

Pike push ups

- Stand with a weighted band attached to a rig at your side and the band at your chest
- Athletically jump into a split position as you press the band to arms length 
-When landing make sure to engage your core and avoid any rotation

Pallof press (6 each side)

-Lay on your back in a hollow rock position and hold that position for desired time

Hollow hold

Core superset

- Hold the band with a slight bend at the elbow
- Rotate your torso keeping your core engaged 
- Don’t move your legs

Banded wood chops (2s tempo)

Db/Kb plank pass through

-With a single dumbbell in hand at your side walk for time or distance
-Repeat

*Work both sides

Single arm DB suitcase carry (15 meters each side)

-Lay in full body extension on your back
-Raise your legs and upper body up into a V shape touching your toes
-Lower and repeat

V-up

W5/ D34 Functional training

DEAN

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 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

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

Did not complete workout. Was fatigued so did a 15 min stretch after split squats

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. 🫶🏻

W5/ D34 Functional training

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