Name: Playbook - Obi Vincent - W5/D4 Active recovery
Uploaded: 2024-03-15T15:17:39.353Z
Duration: 45 min
Description: W5/D4 Active recovery

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

Charity Magwaza

Turon Martin Johnson

Kelly Passfield

Nice day to let the body heal up and grow

DEAN

Kwabena

Corbin

Nick

Bonivan

Roy Orlando

Jaquane Wyatt

Yusuf

Esteban Gonzalez

*Choose between option 1 - 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
- Kneeling or full downward dog x 30 sec
- Kneeling downward dog into lat stretch x 20sec
- Cat camel x 6
- Kneeling alternating superman x 6 total
- Wrist mobility 
- Lying bridge to leg lifts (adv: hold KB/DB overhead) x 10 alternating
- Hip internal and external rotations x 10
- Reverse table top x 20-30 sec hold
- Seated leg lift overs 8 e.leg
- Shoulder cars x 12

Assault bike

- 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

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

Mobility - 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

Mobility - wrist mobility

- Start by lying on the floor with knees bent 90 degrees and hips up
- Raise one knee towards your chest, lower down and repeat with opposite leg

Mobility - glute bridge leg raises

- Start by sitting on the floor with knees bent 90 degrees and hands behind your back
- Lower one knee to the ground until it is flat on the floor
- Rotate hips and lower opposite leg onto the floor

Mobility - internal & external rotations

- 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

W5/D4 Active recovery

Zeyad

Alice Farrow

Clif Moffitt 

W5/D1 Legs

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

Julian

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

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

Serena

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/D4 Active recovery

Community

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