Name: Playbook - Obi Vincent - W5/D7 REST/MOBILITY
Uploaded: 2024-01-10T15:10:41.116Z
Duration: 15 min
Description: W5/D7 REST/MOBILITY

Rest/Mobility Day

1. Jefferson Curl
2. Cal Camel
3. Downward Dog
4. Pigeon Stretch
5. Lying Dead Bugs
6. Half Kneel Shoulder CARS
7. Internal & External Hip Rotations
8. Side Plank Leg Raises
9. Hip CARS
10. Squat Hold

1. Jefferson Curl x1min
2. Cal Camel x6
3. Downward Dog x20-30sec
4. Pigeon Stretch x60sec (30sec each side)
5. Lying Dead Bugs x12
6. Half Kneel Shoulder CARS x10-12 each side
7. Internal & External Hip Rotations x10 each side
8. Side Plank Leg Raises x10 each side
9. Hip CARS x8-10 each side
10. Squat Hold x3-5min

- Bring your chin towards your chest 
- Curl your spine as you come down 
- Focus on the movement 
- Reverse the motion to come back

Jefferson curl

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

Cat Camel

- Start on your hands and feet, with both shoulder width apart
- Press into your hands with a flat back and your glutes up

Downward Dog

Pigeon Stretch

- Focus on range a motion and breathing 
- Extend one leg and the opposite arm with a controlled motion
- Repeat on the opposite side
(R+L= 1 Rep)

Lying Dead Bugs

- Start with right hip against the wall and left knee bent to 90 degrees
- Keeping your right arm against the wall slide your arm from behind your body to the front 
- Repeat on the left side

Half Kneeling Shoulder C.A.R.S. (ea)

- 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

Internal & External Hip Rotations (ea)

- Start in a T side plank hold
- Raise your upper leg
- Lower it back to the starting position and repeat
- Work both sides

Side Plank Leg Raises (ea)

- Start on your hands and knees
- Lift 1 bent leg up and back 
- Rotate in a circular motion externally 
- Repeat sequence

Kneeling Hip C.A.R.S. (ea)

- Cross arms over chest
- Push hips back and lower down until knees are 90 degrees
- Hold position

Squat Hold

Mobility

W5/D7 REST/MOBILITY

Great I appreciate all the hard work you put I to you videos ..
Away we go 8 weeks transformation

DEAN

Stephen

Sione

Introduction

Clif Moffitt 

3 sets done. First session back after no HIIT in 3 yrs

Ruby

Jasmine

W1/D1 AMRAP

W1/D2 CUPLETS

Neil Reeves

W1/D3 E5MOM

Not as bad as I thought it would be. No weight on bar

Ryan

W1/D4 DEATH BY EMOM

15mins wasn't too uncomfortable I would do 200 single skips next time and change weight to 8kg

Kinda was easy, obi your turning me into a savage

W1/D5 CHIPPER

Ozzy King 👑

Ashton

W1/D6 MAXED OUT

5min squat 30sec X 4 was all I could manage

Awesome. Never thought I was able to hold a squat for 5 minutes. 😅🏋🏾‍♂️

Maurice Cooper

W1/D7 REST/MOBILITY

Rhys

Wow .. crazy burn and on fire .
Again another Body  inferno. 
Cheers

Jose Soares

W2/D1 BARBELL COMPLEX

Rynard

W2/D2 METCONS

😮‍💨 will have to finished the round another day. I’m gassed

Herman

Gerrit

W2/D3 SPRINTERVALS

Dominick

W2/D4 BODYWEIGHT CONDITIONING + CORE

Sean

4x500m row
Couldn't do 8!
1:56:4 average
30s/m

W2/D5 BARBELL COMPLEX + AEROBIC CAPACITY

W2/D6 PICK ONE - TIME TRIAL

King

W2/D7 REST/MOBILITY

Mezi

W3/D1 EMOM

W3/D2 CHIPPER

1.58.3 average row
19.53 time
19cal bike
0.59 km

Alfonso

W3/D3 AEROBIC WORK

21mib e3mom hard
Completed 5 rounds in 10mins

Great week finisher 
Dau of rest well deserved 
OBI GET BETTER 
MY FRIEND
CHEERS

W3/D4 BARBELL CYCLING

W3/D5 BROKEN "DT" EMOM

W3/D6 PICK ONE - TIME TRIAL

W3/D7 REST/MOBILITY

W4/D1 AEROBIC MONO WORK

Irmak

W4/D2 DB COMPLEX

Serena

W4/D3 METCONS

oh wow. looks harder than it is. 😵‍💫

W4/D4 CHIPPER

W4/D5 AMRAP LADDER + CORE

W4/D6 METCON & TABATA

W4/D7 REST DAY

Chuck Roseman

W5/D1 BARBELL COMPLEX

wow. a blast from the past workouts. great core

W5/D2 BODYWEIGHT CONDITIONING + CORE

No way I can do 3 sets of these! 
1 set run
1 set row

W5/D3 SPRINTERVALS

Justin

W5/D4 METCONS

W5/D5 BODYWEIGHT CONDITIONING + CORE

W5/D6 PICK ONE - TIME TRIAL

W6/D1 AMRAP

Went up in weight from last time. Yay. Cold out!

Whaat! I did it! Jump rope in the rain was an interesting touch. Powerful!

W6/D2 METCONS

W6/D3 E5MOM

Mohammad Idris

This one is hard.. Probably hardest through the whole program 😅

W5/D7 REST/MOBILITY

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