Name: Playbook - Obi Vincent - W7/D44 Test week 2
Uploaded: 2023-10-09T12:35:39.307Z
Duration: 60 min
Description: W7/D44 Test week 2

David

🤜🏾🤜🏾🤜🏾🤜🏾🤜🏾🤜🏾

Kwabena

Reda

Roy Orlando

Slow start, nice work out 

Last one i did

20-20-10
10-10-10

Mattias

haamid

Charity Magwaza

Wayne

Hotel gym workout but was able to find alternatives to the exercise’s and feel pretty good! Made it through that last burpee.

Jess

Jan Novotny

335lb to 355, and 29:22 to 27:10 with 40lb db’s

Mathieu

Tyler Wegner

Nella Williams

Those leg extensions hit 💪🏽💪🏽💪🏽

CazFit

Luca Induni

Jaquane Wyatt

15# back squat PR and shaved 3:40 off conditioning 😅🔥💪🏽

Levon Lanius

Knackered-16mins so lesd than beginner week

Elis

Smashed, good one, I beat my record 🔥🔥🔥

Zhaklina

Can’t believe it’s the last week! PR ON ANDERSON SQUAT!! 💪🏻🍗

Marty B

vincent

Didn't really do so great on the backsquat because my knee wasn't feeling great today. (I had an injury in November) Still did better than last time though!

Sherrie Gonzalez

Matt

Definitely improved on all exercises.. upgraded  on weights...I'm also able to maintain reps  without failure.🦵🦵

Eshwar

Sharmeke

Warm up: 
- 5 Min. bike
- 3 x Walkouts 
- 10 x hip internal and external rotation 
- 10 x Gorilla squat
- 10 x Banded good mornings
-  10 x Cossack squats
- 12 x Db/Kb Banded goblet squats

PART 1: Work up to 1 rep max barbell back squat :
- 1st set warm up x 12
- 2nd set x 10 reps with 60 sec rest. 
- 3rd set x 6 reps with 90 seconds rest
- 4th set x 3 reps with 2-3 minutes rest
- 5th set x 1 rep max with 2-3 minutes rest
- 6th set x 1 rep try and beat max

PART 2 : Accessory work
Superset: 
1A -  Bulgarian split squat 3 x 10 reps each leg
1B - Sissy squat 3 x 10 
3sets

2. Leg extensions :
-- 1st set x 10 with 2 sec. tempo
-- 2nd set x 10 with 3 sec. tempo
-- 3rd set drop set) x  10 x 10 x 10 with 4 sec. tempo 

3. Seated Good Morning : 3 sets x 10 with 3 sec. tempo

PART 3: Conditioning, complete as quick as possible.
- 20 (men) 15 (women) x calories on Rower or assault bike 
- 10 Db hang snatches (Men 2 x 22.5kg ) (Women 2 x 8kg)
- 20 (men) 15 (women) x calories on Rower or assault bike 
- 10 Db clean and press (Men 2 x 22.5kg ) (Women 2 x 8kg)
- 20 (men) 15 (women) x calories on Rower or assault bike

- 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

- 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

- 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

- Hinge at the hips
- Keep a neutral spine and a slight bend at the knees

Banded good mornings

BODYWEIGHT COSSACK SQUAT

- Start with the band under your feet and over the DB in front of your chest
- With feet slightly wider than shoulder width press hips back and lower down until knees are 90 degrees

DB banded goblet squat

Warm up

- Push your hips back as you come down 
- Keep your eyesight in front of you keeping your chest up
- Reach parallel and push through your heels to come back up

*Rest times vary with set (notes ins description)

Barbell back squat

- Begin with a DB in each hand
- Place one foot on the bench and move forward a few inches so the front knee is bent to 90 degrees
- Push hips back and lower down until knee just touches the floor
- Push through your heel and stand up

DB bulgarian split squats (10 each side)

-Place a low padded box on the ground in front of your feet
-Keeping your body as upright as possible lower your knees down to the box ( you should be on your toes and your heels lifted at the bottom of the movement)
- Stand back up to full extension

Sissy squat

Superset

-Sit on a leg extension machine with the machine adjusted to fit
-Select weight 
-Extend your legs 
-Release your legs back to the starting position
-Repeat

* Last set drop set

Seated leg extension

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

Seated good mornings

Assault bike

- Begin with DB in each hand
- Start with DB between both legs and snatch directly overhead

DB (double) snatches

- Start with DB at your shoulders, lowering your chest, with a slight bend in the knee, touch the DB to the ground
- Clean the DB up to your shoulders
- Press dumbells up overhead using your legs for power

DB clean and press

Burpees

Conditioning

W7/D44 Test week 2

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

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

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. 🫶🏻

W7/D44 Test week 2

Community

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