Name: Playbook - Obi Vincent - W5/D1 Legs
Uploaded: 2024-03-15T15:17:39.333Z
Duration: 60 min
Description: W5/D1 Legs

Zeyad

Alice Farrow

Clif Moffitt 

Alasdair

Great session,  one gym buddy decided to join me for the METCON 💪🏾🔥👌🏾

Charity Magwaza

Serena

Derek

Skipped the metcon, usually do on leg days unless I use it for a warmup .

Sean

It took me 2hours to finish 💪🏾The barbell front squats tortured me😅!Great session, my legs are numb💪🏾

Metcom: 3 sets plus 10 DB front Squats 2*14kg, 8 box jumps and 50 single skip rope.
It was nice! Brutal but nice

Julian

Angela

Trey Coody

Good way to start off part 2 🔥🔥🔥 Metcon was a blast, especially after an 10 hour shift on my feet. No excuses

Struggled with the intensity level. I’m trying to get back into it since before covid. Don’t know how hard I should be on myself since I only completed the warm up and first set of supersets.

Ryan

Kelly Passfield

Loved the workout!!! Quick question though, whenever there are reps that decrease with every new set (ex. 12-10-8-6) am I suppose to increase the weight as the reps get lower? That’s what I’ve been doing lately and I just wanna check if that’s the way to do it

Shawn Stermer

Very a good season for the leg's i like it 💣

Adrian

Mohamed Sako

Wild!!!! First time I’m not able to finish.

Erving

Gregory

Brandon

Sameer

Francess

Rachel

Mads

That was insane, loved every minute of it. 🔥

Luis

Legs on fire .. legs like oak trees .
Done

DEAN

Florian

Some exercises doesnt have rest time, weights etc. 

Overview and program often dont match with weights and rest times.

Kasper

Jamie

That’s another one perfect leg workout 🏋🏽‍♀️

george drakonakis

Should I stop CrossLiftr 4 as I'm w5d1 for the 5th challenge ?? 😅

Romeo

Legs too pumped for the metcon in same workout , mayb next time

Jaquane Wyatt

Landon

Saturday

Rhys

Michelle

Bryan

Amazing workout! Felt everything in my legs !

Adam Issa

Riley

Luke

Loved the workout! My legs are burning! 🥵

Joan Pauline

Hassan

*Warm up
- 500m Row or bike
- 20 x Squats as quick as you can
- 10 x DB goblet cossack squats
- 3 x Walkouts
- 10 x Squat into external rotations

*Workout
Superset 
- DB walking lunges 3 x 12 
- Standing calf raises 3 x 12 (or hold on to a db on one side)

- Front squats 4 x 15, 12 , 10, 5 

Superset 
- Heel elevated heavy narrow stance (DB/KB) goblet squat 3 x 12,10,8
- Bulgarian DB split squats 3 x 10,8,6 (each leg)

Superset 
- Barbell box squats 3 x 8
- Pistol box squats 3 x 8 (each leg)

- Leg extensions 1 x 12,8,8 (start light and increase weight each drop set)
- Leg extensions 1 x 5,8,8 (start heavy and reduce the weight each drop set)

*Metcon (10 min AMRAP)
- 10 DB front squats
- 8 x Burpees box jump over
- 40 Double unders or 60 singles
1A 1B 1C = 1 ROUND	
NOTES: Swap skipping for M:20/W:15cal on Bike or Rower

-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

- 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

- 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

Warmup

- Begin with DB in each hand
- Step forward with one foot and lower down two times until knees are 90 degrees
- Push through front heel and stand back up, repeat on the opposite side

DB double walking lunges (2s tempo)

-Get into a standing calf raise machine and adjust it to fit you
-Stand up onto your toes activating your calf muscles
-Lower slowly stretching the calf muscles 
-Repeat

Machine standing calf raise (3s tempo 1s pause)

Superset

- Hold the bar on the front of your shoulders keeping your elbows high
- Push your hips back as you come down 
- Reach parallel and extend your leg to come back up

Barbell front squats (2s tempo)

-Hold a single dumbbell in your hands in the goblet position with your heels elevated on a weight plate
-Lower into the bottom of a squat
-Stand up to full extension 
-Repeat

Db heel elevated goblet squat (4s tempo)

-Stand in split stagger stance with dumbbell in each hand
-Hinge at the waist performing a RDL
-Stand back to upright
-Repeaat

Split stance DB RDL (3s tempo)

- Start with a barbell on your upper back
- Press hips back and lower down until glutes touch the box
- Press through heels and stand back up

Barbell box squats (2s tempo)

- Start with weight on one foot
- Keeping hands up for balance press hips back and lower down until your glutes touch the bench, keeping the opposite leg up off the floor
- Pressing through the heel stand back up to starting

Pistol box squats (2s tempo)

-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 (3s tempo)

Seated leg extension (2s tempo)

- Hold the db’s at shoulder height
- Push your hips back and keep your chest up as you come down
- Reach parallel and extend your legs to come up

DB front squats

- Stand a few inches in front of the box
- Press hips back, lower down and jump on top of the box
- Complete the movement by standing up tall before stepping down with one foot at a time

Box jumps

-Jump rope where the rope passed under your feet twice with each jump

Double unders

Metcon

W5/D1 Legs

By advicing us how much weight we should use for every exercise or how much percent in accordance with our strength.

Great session,  I did better than last time💪🏾🔥

W5/D2 Push/pull & core work

Great workout. Modified quite a bit to meet the minute time cap during each EMOM. Went down in weight to accommodate at least 10 seconds of rest time during first EMOM. Completed less reps during second EMOM to allow for 20 seconds of rest between exercises during second EMOM. Will definitely come back to this

W5/D3 Conditioning

It was fun and relaxing, away from heavy weights lol💪🏾

Turon Martin Johnson

W5/D4 Active recovery

Tortured!🥵😅🔥💪🏾🍗🍗🍗quads are quading🔥overall it was fun. Happy Friday 💪🏾

W5/D5 Legs

Another Monday crazy pump 💪🏾⛽. Enjoyed the ladder🔥💪🏾

Matt

W5/D6 Push/pull

Ammar

Awesome session🔥,  it was such a cruise! When you're getting better at it 😅💪🏾

W5/D1 Legs

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