Name: Playbook - Obi Vincent - W7/D48 Test week 2
Uploaded: 2023-10-09T12:35:39.328Z
Duration: 45 min
Description: W7/D48 Test week 2

Corbin

Audrey Anne

Kwabena

Charity Magwaza

Jan Novotny

Mathieu

FS 1RM starting: 155
Ending: 175 👏 

So happy. Thanks Obi!!

Nella Williams

Pr on everything but this workout is way to long

Gerrit

Jaquane Wyatt

Chiara

Levon Lanius

Just smashed the weights 🔥🔥🔥💪💪💪 more than surprised 🔥💪🔥

Zhaklina

Tasha

Marty B

Matt

🇹🇼🥺🙏😇💪🏽💪💥🔥🌏🌎🌍

vincent

Eshwar

So far my back squat went up 10 lbs front squat 10 lbs.

Andy

Warm up
- 5 Min bike
- 10 x Banded good mornings
- 10 x Cossack squats
- 10 x Banded pull aparts
- 12 x Db seated external rotations 9both sides)
- 12 x Standing Y raises 
- 10 x Barbell only zombie squats 

Workout 1: Max barbell front squat 
-1st x 10 reps with 90 sec rest 
-2nd x 6 reps with 90 sec. rest 
-3rd x 3 reps with 2 mins. rest 
-4th x 1 Rep Max with 2 mins. rest
-5th Try and beat 1 rep max
	
Workout 2: 1 rm Incline bench press
- 1st x 10 reps with 90 sec. rest
- 2nd x 6 reps with 90 sec. rest
- 3rd x 3 reps with 2 min. rest
- 4th x 1 reps MAX

Workout 3: 3 rep max sumo deadlift
- 1st x 10 reps with 90 sec. rest
- 2nd x 6 reps with 90 sec. rest
- 3rd x 3 reps with 2 min. rest 
- 4th x 3 reps with 2 min. rest 

Workout 4: Accessory work 
- 1a Db box Russian step ups 2 x 8-10reps 
- 1b decline pike push-ups 2 x 10 reps with 2 sec. tempo

- Deficit Bulgarian split squats 2 x 10 reps each leg with 2 sec tempo 
- Single leg hip thrusts 2 x 8-10 reps each leg with 2 sec. tempo

Workout 5: 
- 10 x 500m row at max effort with 90 seconds rest

Assault bike

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

Banded good mornings

BODYWEIGHT COSSACK SQUAT

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

Banded pull aparts

-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

-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

- Begin with feet shoulder width apart and hands in front of you with the barbell under your chin
- Press your hips back and lower down until your knees are 90 degrees

Zombie squats

Warm up

- 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

* rest time varies by set (in description)

Barbell front squats

- Hands should be slightly outside shoulder width 
- Lower the bar to the chest actively stretching your chest muscles 
- Press the bar upward by extending your elbows

* rest time varies by set (in description)

Incline bench press (barbell)

- Start with feet wide
- Push hips back and lower down until knees are 90 degrees
- Keeping a flat back touch the weight to the ground and rise back up

* Rest times varied by set (in description)

Sumo deadlifts

- Start a few inches away from the box with a dumbbell in each hand
- Place first foot up on box and press through your heel to bring the second foot up on top of the box and droving your knee forward 
-Lower back to the grounding reverse motion

Russian box step ups (8-10 each leg)

- Start in a push up position with your hands on the floor and your feet on the bench
- Bend your elbows to lower your body down until your head just touches the floor
- Straighten elbows to press back up to starting

Decline pike push ups

Superset

- Place your upper back on a bench
- Push through your heel raising your hips 
- Engage your glutes as you raise

DB single leg hip trust

- Start with your back foot on top of an elevated surface and your front foot on a plate 
- Lower down pushing your hips back slightly 
- Lower until both legs are at about 90 degrees or deeper
- Push through your front leg to come back up 
- Work both sides

Deficit Bulgarian split squat (10 each leg)

-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 (max effort)

W7/D48 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

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

Ryan

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. 🫶🏻

W7/D48 Test week 2

Community

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