Name: Playbook - Obi Vincent - W6/D40 Legs
Uploaded: 2023-10-09T12:35:39.291Z
Duration: 90 min
Description: W6/D40 Legs

Thagana

DEAN

Remy

Harry Hanlon

Kwabena

Nice leg day! Nice start again after have focus on running and OCR this summer.

Mattias

haamid

Charity Magwaza

Nella Williams

Eduardo

Antonio

Gerrit

Mathieu

Nick

Tasha

Jaquane Wyatt

Anthony

Levon Lanius

Definitely enjoyable my legs are pumping 🔥🔥🔥

Zhaklina

I never thought I’d say I enjoy legs 😅🔥🍗

Marty B

vincent

Eshwar

Sherrie Gonzalez

Warm up:
- 500m bike or row
- 10 x Cossack squat 
- 10 x hip internal and external rotations
- 10 x squat into external rotations
- 10 x Lying glute bridge 
- 10 x Barbell kang squat 
- 12 x banded goblet squats

Main workout:
Conventional deadlift
Barbell hip thrust 
Split squat
Barbell split stance RDL
Db box step-ups
Barbell seated good mornings 
Barbell walking lunges

-Get into rower and adjust foot straps and damper to your liking 
-Grasp the handle and row
-Legs first
-Lean slightly back at the end 
-Finish with the arms 
-Reverse order to starting position 
-Repeat for time, distance, or calories

Rowing Erg

BODYWEIGHT COSSACK SQUAT

- 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

-Get into the bottom of a squat 
-Externally rotate and extend your hand overhead
-Work both directions

Squat into external rotations

- Push through your heels to raise your hips 
- Squeeze your glutes as you come up 
- Pause at the top

DB lying glute bridge

- Hinge at hips coming forward 
- Keep a neutral spine 
- Bend at the knees pushing your hips back coming down for a squat

Barbell kang squats

-With a band threw the handle of a kettlebell and looped around each foot
-Perform a goblet squat 
-Repeat

Banded sumo squats

Warm up

-- 1st  set x 12 with 3 sec. tempo
-- 2nd set at 67% of 1rm with 3 sec. tempo
-- 3rd set at 78% or 1rm with 1 sec. tempo
-- 4th set at 87%or 1rm with 1 sec. tempo

- 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

-- 1st - 2nd sets x  3 sec. tempo
-- 3rd set x  4 sec. tempo

- Start with your upper back supported on the bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Barbell hip thurst

-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 (3sec Tempo)

Superset

- Start with a staggered stance 
- Hinge at the hips as you come down
- Come down to shin height 
- As you pull up engage your hamstrings

Barbell split stance RDL (3sec 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 (2sec Tempo)

- In a seated position with neutral spine lower chest towards knees

Seated good mornings (3sec tempo)

- With weight on your back step forward a few inches and lower down until both knees are at 90 degrees
- Repeat with opposite leg

Barbell walking lunges

W6/D40 Legs

Anson

Waylon

Watch before you begin

Rene Gonzalez

How to complete your test week

Sandor

Really looking forward to the workouts 😁

Patrick

How to improve your pull ups

David

Back squat 
165 lbs 
3 rds (19:14)
15 cal bike 
10 double db hang snatch 
15 cal bike 
10 db cleans and press 
15 cal bike 
10 burpees

Vicky Gessner

Crazy test! Just could finish the first three main workouts 🫨

Mario

W1/D1 Test week 1

Dewitt

W1/D2 Test week 1

Switched burpees each round to 10, 8, 6 to keep pace

Time: 14m 22s

Turon Martin Johnson

Jose

Hyram

W1/D3 Test week 1

Front Squat 1RM: 275 LBS @ 185 LBS body weight

Corbin

W1/D5 Test week 1

JON LEE

Man the 21-15-9 workouts are always amazing, killed myself doing that and it made me lack on set 2, but came right back with full force on set 3. Love the challenge week, gives me a goal. FF/ Paramedic so I need functional stuff like this instead of my normal bodybuilding workouts. Keep up the awesome programs man!

Nathaniel

W1/D6 Test week 1

Ryan

Laura

W2/D8  Legs (anterior)

Let’s gooo finally bit the bullet & popped on here after following YT videos for a while now. 🫡 This first session did not disappoint! Don’t have a row machine in the home gym & did 1min jump rope sessions instead. 🫶🏻

W6/D40 Legs

Community

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