Name: Playbook - Obi Vincent - W6/D3 Full body
Uploaded: 2024-03-15T15:17:39.377Z
Duration: 60 min
Description: W6/D3 Full body

Ammar

Clif Moffitt 

Drumm

Charity Magwaza

Derek

Matt

Trey Coody

Loved it. Felt great and that pump was righteous

Core needs more strength . 
Nice over all body workout push and push . 
It was awesome .
Feel good ...

DEAN

Kwabena

Erving

Corbin

Willzgfit

Alfonso

Anthony

Sweet and efficient!!! That’s what I like in Obi’s workouts. They are really challenging and they leave you with a smile in the face!

george drakonakis

Mohammad Idris

Keeden Steen

Had a drink or two too much for this one today

Roy Orlando

Jaquane Wyatt

Luca Induni

Text doesn’t match and no rest times were added

Brandon

Joan Pauline

Were there supposed to be rest periods anywhere ?

Chiara

Mathieu

Ashley

Violeta

*Warm up
- 500m Row or devil bike as quick as you can
- 10 Cossack squats
- 5 Walkouts
- 10 Gorilla squats
- 10 Lying hyperextensions 
- 10 Banded front raises 
- 10 Banded scapula retractions
- 10 Banded pull aparts

*Main workout
Superset
- Barbell front squat 3 x 10
- Front foot elevated split squats 3 x 10 e.leg

Superset
- Barbell romanian deadlifts 2 x 10
- Plate deficit push ups 2 x 10

Superset
- DB (z) press (alt: use a barbell) 2 x 10 e.side
- DB zottman curls 2 x 10

Superset
- Close grip bench press 2 x 10
- Plank press 2 x 10

Circuit
- Plate overhead sit ups 2 x 10
- Dragon flag 2 x 5
- Hollow hold 2 x 30-60s

- 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 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

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

Lying hyperextensions

-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

-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

- Begin with band in hand extended 
- Retract shoulder back then extend arm overhead as far back as you can

Banded scap retract into overhead ext

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

Banded pull aparts

Warmup

- 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)

-Stand in a stager stance with a dumbbell in each hand 
-Lower into a split squat 
-Stand up to the starting position 
-Repeat

*Work both sides

Db split squats (2s tempo)

Superset

- Place the bar just above you feet
- Engage your lats
- Pull the bar up keeping a neutral spine 
- Reach full extension keeping your upper body tight

Conventional deadlift (2s tempo)

- Start in a push up position with hands elevated on plates
- Lower chest to the ground as far as you can go
- Straighten elbows to press back to starting

Deficit push ups (2s tempo)

- Keep your core engaged 
- Press the dumbbells up until your reach full extension 
- Lower with a slow and controlled movement

Dumbbell Z press (2s tempo)

- Curl the dumbbells up 
- Rotate your wrists at the top 
- Lower the weights with your palms facing the ground
- Focus on a slow controlled movement

DB zottman curl (2s tempo)

- Start by lying down with hands close together on the barbell
- Lower weight down until it taps your chest
- Extend arms straight back up

Close grip bench press (2s tempo)

-From a pushup plank position pivot back lowering onto your elbows 
-Using your triceps press yourself back up to the starting position

Tricep plank press (2s tempo)

- Lay on the floor with legs wide and a plate directly above your face
- Press the weight up while lifting your body off the floor
- When the torso is 90 degrees to your legs, slowly roll back down to a lying position

Plate overhead sit ups (1s eccentric)

- Hols on to something for balance 
- Raise your body off the floor
- Keeping your core engaged lower as slow as possible

Dragon flag (5s eccentric)

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

Hollow hold

Circuit

W6/D3 Full body

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

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

W6/D1 Full body workout

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

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

Remy

W7/D1 Full body

Great session, so much fun 💪🏾💦👌🏾

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

Yods

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

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/D3 Full body

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