Name: Playbook - Obi Vincent - W6/D1 Full body workout
Uploaded: 2024-03-15T15:17:39.370Z
Duration: 60 min
Description: W6/D1 Full body workout

Ammar

Clif Moffitt 

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

Charity Magwaza

Leon

Trey Coody

Great workout, but I wish there were more legs exercises

Remy

Just now noticing the feature to document progress. Good full body day. A lot more taxing than I thought

Jase

Definitely a shock to the body coming from the last program

Brendan

Adrian

Another done .. 
No stopping now .
Obi 
Thanks my friend
Cheers 
Maybe one day I will meet you in person to thankyou

DEAN

Gregory

Pasha

Carlo

Saskia

飏 许

Still need a more beginner friendly version of the toe to bar exercise

Kevin

Alfonso

Romeo

Jaquane Wyatt

Great workout, was feeling really good today so pushed it as much as possible

Rhys

Dylan Eaton

Omar Thomas

Luca Induni

Brandon

Maybe put some rx weights and scaled weights

Cleansober2020

I had fun!! 🥵😬👍🏼 Great workout!

Joan Pauline

Esteban Gonzalez

Kevin M

Maurice

*Warm up
- 500m Row or devil bike as quick as you can
- 5 Walkouts
- 10 Cossack squat
- 10 Gorilla squats
- 10 Lying hyperextensions 
- 10 Banded or plate Y raises
- 10 DB external rotations

*Main workout
Superset 
- Barbell anderson or box squats 3 x 10
- DB box step ups 3 x 10

Superset 
- Underhand grip pull ups 2 x 10
- DB push ups 2 x 10

Superset 
- Standing DB push press 2 x 12
- Standing DB hammer curls 2 x 10

Superset
- Incline DB chest press 2 x 10
- Seated DB over head triceps extensions 2 x 10

- Hanging or lying leg raises 2 x 10
- Side plant 2 x 40s each side
- Hollow hold 2 x 3

- 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 your feet wide, and toes slightly turned out
- Keep one leg straight and bend at the knee, reaching your hands in front of you

Cossack ( each side )

- 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

- Raise your arms and legs 
- Engage your glutes as you raise
- Pause at the top

Lying hyperextensions

-Stand holding a small plate in each hand at your sides
- Raise the plated up to the front/side until they are above you in a Y shape
-Lower them to the stating position and repeat

Standing plate Y raise

-Sit on a bench with your knee up and elbow supported on it 
-Holding a dumbbell in your hand rotate your hand down 
-Rotate your hand back up (externally ) to the starting position
-Repeat

Seated DB external rotations

Warmup

- 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 (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 (1s tempo)

Superset

- Hanging from the bar with hands reverse grip lift body up until your chin reaches over the bar
- Slowly lower back down to starting

Chin ups (2s tempo)

- Start in a push up position with both hands on DB
- Bend elbows to lower body down until chest touches the floor
- Straighten elbows to press body back up, keeping a neutral spine during the whole move

DB push ups (3s tempo)

- Begin with DB in each hand overhead
- Lower down to your shoulders and press back up overhead

DB push press (2s tempo)

- Hold the dumbbells with your palms facing each other 
- Curl the dumbbells up engaging your bicep as you curl

DB hammer curl (2s eccentric, 2s concentric)

- Sitting on an incline bench with a dumbbell in each hand
- Lower DB down to the chest keeping wrists neutral
- Straighten elbows to press weights back up

Incline dumbbell chest press (2s tempo)

- In a seated position hold dumbbell with both hands behind the head
- Straighten elbows to raise the weight up

Seated DB triceps overhead extensions (2s tempo)

- Start by hanging on the bar, kip your body until feet touch the bar

Toes to bar (1s tempo)

Get into a side elbow plank position 
-Hold for time

Side plank hold

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

Hollow hold (6s tempo)

Circuit

W6/D1 Full body workout

Zeyad

Alice Farrow

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

Benjamin

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

Kelly Passfield

W5/D4 Active recovery

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

W5/D5 Legs

It appeared straightforward, but it turned out to be quite challenging🔥🔥

Elnaz

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

W5/D6 Push/pull

Great day , I enjoyed the aerobics 💪🏾🔥

This was great,  my body is in pain💪🏾

Cutting the yard today and still stretching. Salud 💪🏿

W6/D2 Aerobic intervals

Drumm

W6/D3 Full body

W6/D4 Active recovery & mobility

I'm taking a shape class today💪🏾💦 with a cycle spin class 😅 Happy Monday💪🏾💪🏾

I did one of Obi's BRUTAL CONDITIONING WORKOUTS from youtube! Absolutely BRUTAL 💪🏾💦 I enjoyed it

W6/D5 Free day

Super intense, it 2024 still can't pull up😅. Great session 💪🏾

Very intense !💪🏾💦 the pull ups still embarrasses me big time 😅💪🏾

Great workout but I wish there was more exercises focus on legs

W7/D1 Full body

Great session, so much fun 💪🏾💦👌🏾

Wow more of the same please. Really enjoyable workout. Tough one

Yods

Matt

W7/D2  Conditioning

The ultimate full body session,The punisher 😅it took me 2hours straight 🥵💦💪🏾

Megan

Sergey

W7/D3  Full body

Good massage was also needed on this day🧖🏾‍♀️🧘🏾‍♀️Happy weekend 👌🏾

Walked on incline treadmill for 30min before mobility work

W7/D4 Mobility

Explosive push ups, whispered , 'you're not that Explosive'!!😅🤣💪🏾this was a fun session I enjoyed it. Happy Friday 💪🏾👌🏾

Wow! That was super fun! 21 meter row switched to one min.

Serena

W7/D5 Explosive strength & conditioning

Conditioning part 1,was so much fun💪🏾great session for a Monday 🌶🔥💦

Great workout, I just finished and I can barely talk

W7/D6 Functional training & conditioning

The gains are gaining 💪🏾Great session!!

W8/D1 Full body

This was punishment🥵 I struggled the whole session 😰happy to get it done💪🏾

W8/D2  Conditioning

This took me 2hours straight! Tough one after yesterday's punishment💪🏾🔥I'm so hungry 😅

W8/D3  Full body

Kwabena

W8/D4 Mobility

This one is my favorite session🔥💪🏾Great session for a Friday 👌🏾

I had fun , great Monday session 💪🏾💦

W8/D5 Explosive strength & conditioning

1 year later, back at it💪🏾 the 2 conditionings were very spicy🌶 , super lit 🔥I struggled a lot 🏋🏿‍♂️💪🏾

W8/D6 Functional training & conditioning

I'm checking two hours,  I still need to go to finish!😅This was Epic🔥🔥I can't speak, I can't walk I'm starving!!

Replaces the lunges at the end with a superset of ext and curls . Also skipped the finisher

Sean

This was tough,🥵 yeah I struggled. It took me 2hours💪🏾my legs are on 🔥

W9/D1 Legs

W9/D2 Chest and arms

Today was just awesome 👌🏾💪🏾🔥

Great Friday session 🌶🔥💪🏾💦

W9/D3 Chipper conditioning

W9/D4 Mobility

The METCON was very spicy🌶🔥💪🏾Great Friday session 👌🏾

W9/D5 Push & pull

This was toture😰!Great start to the week!🔥💪🏾

Tremendous conditioning, I felt like throwing up

W9/D6 Conditioning

This was epic🔥💦🥵,  my legs are pumped 🍗🍗💪🏾💪🏾

Fatima

W9/D7 Legs (low volume) & conditioning

This was fun and i enjoyed it,  best program💪🏾🙏🏾.

W6/D1 Full body workout

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