Name: Playbook - Obi Vincent - W6/D41 Functional training & Core
Uploaded: 2023-10-09T12:35:39.300Z
Duration: 60 min
Description: W6/D41 Functional training & Core

Thagana

Great one. Was sweating all over the place

Corbin

Alfonso

Remy

I actually can feel myself getting more functional benefits in my major lifts. Days like today should never be overlooked

Kwabena

haamid

Charity Magwaza

Trey Coody

Jan Novotny

Nicolai

Mathieu

Tasha

Really enjoyed that - details matter 💪

Ryan

Jaquane Wyatt

A bit more challenging than expected. Good start to my Saturday 💪🏽😅

Levon Lanius

Give it up for Turkish get ups🔥. Great workout 💪

Zhaklina

Turkish get ups are here to stay from now on! Love them! 💪🏻🔥

Marty B

vincent

Matt

Sherrie Gonzalez

Warm up:
- 10 x Banded pull apart
- 10 x Banded front raises
- 10 x Scapula pull ups
- 10 x Squat into external rotation
- 10 x Plank toe touches
- 8 x Rowing tabata, 20 sec. work with 10 sec. rest

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

Banded pull aparts

-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

-  From a hanging position, raise yourself a few inches without using your arms
- Pause at the completion of the movement, and then slowly return to starting

Scapula pull ups

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

Squat into external rotations

-Start in a push-up plan position
-Pike your hips up and reach across with one hand touching the toes on the opposite foot
-Repeat both directions

Plank toe touches

-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

Warm up

- Start lying on your back with your arm extended and same side knee flexed, your opposite arm and leg should be extended
- Opposite leg moves backward into a lunge position
- Stand to full hip and leg extension
- Dumbbell remains overhead with shoulder pushing up
- Reverse steps to return to start position

Turkish get ups (4each side)

- Hold the dumbbells by your sides
- Roll your shoulders back keeping your chest up 
- Walk forward

Heavy DB farmers walk

Superset

-Hold a single dumbbell overhead at full extension 
-Alternate back and forth doing stationary lunges 
-Repeat for reps

Single arm overhead lunges (15 each arm)

- Keep your elbow slightly in front of you 
- Press the barbell up keeping the bar straight 
- Reach full extension at the top

Half kneeling javelin press (10 each side) 2sec Tempo

- Lift your legs so your knees are directly over your hips
- Hold a band attached to a rig with tension above your chest, lower one leg until it is  just above the floor
- Bring your leg \ back to the starting position 
- Repeat on the opposite side

Banded dead bug

- Stand holding a barbell in the rack position
- Step back into a lunge keeping chest up
- Step back to the starting position

Front rack reverse lunge (2sec Tempo)

- Starting with one knee bent to 90 degrees and dumbbell on the same side 
- Lower opposite arm down to the floor while looking up at the dumbbell

Half kneel DB windmill (10 each side) 2sec Tempo

- Begin on your hands and feet with one foot off the ground
- Keeping a flat back, lift opposite DB of your foot that is off the ground, up towards your ribs

DB bird dog rows (10 each side)

- Hold the band with a slight bend at the elbow
- Rotate your torso keeping your core engaged 
- Don’t move your legs

Banded wood chops (2s tempo)(10 each side)

- Stand with a weighted band attached to a rig at your side and the band at your chest
- Athletically jump into a split position as you press the band to arms length 
-When landing make sure to engage your core and avoid any rotation

Palloff press (6 each side)

Core

- 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

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

Hollow hold

W6/D41 Functional training & Core

DEAN

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

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

Laura

Did not complete workout. Was fatigued so did a 15 min stretch after split squats

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/D41 Functional training & Core

Community

More workouts from Obi Vincent