Name: Playbook - Obi Vincent - W7/D49 Test week 2
Uploaded: 2023-10-09T12:35:39.336Z
Duration: 45 min
Description: W7/D49 Test week 2

Harry Hanlon

Beast mode 21-15-9🔥🔥🔥🔥🔥🔥

Kwabena

Nice workout! I have mixed workouts and running! I will find new program of Obi and go all in! 👊

Mattias

Roy Orlando

Great program,  once again. it been awesome!!

Charity Magwaza

Thank you obi! Best workout program ever 💪

Wayne

Mathieu

Gevorg

vincent

Once again it been fun , awesome,  best program you could get......... Thank you Obi💪🙌

Tasha

Chiara

It been a striving 7weeks ,  hardwork , consistency . Thank you so much for this fitness program Obi, your programs are the best ! It really not about money but changing people's lives and mindset,  people achieving their fitness goals for sure! Thank you. this is lots of hard work and skill you put in these programs,  your are an expert for sure. God bless you .

WOW WOW WOW! I LOVED THIS PROGRAM! 😭🔥 SO SAD ITS OVER!!!

Marty B

Lungs on fire
Legs on fire
The fire inside of me 🔥🔥🔥

Matt

Mahendra

Joshua

Eshwar

Warm up:
- 500m row or 5 min on bike at 80% effort 
- 10 x Gorilla squats 
- 10 x Barbell good mornings
- 10 x Cossack squats
- 10 x Banded rotations
- 10 x Db external rotations (both sides)
- 10 x Kang squats

Primer EMOM: Part 1 
- 10 Cal row 
- 10 Goblet squats
- 10 Hand release push-ups

5 Minutes rest

Part 2:  21,15 9 of each
- Deadlift    (Men 100kg, Women 45kg)
- Burpees over bar (lateral)

- 15, 9, 6 of each
- Front squat.  (Men 55kg, Women 30 kg)
- Push press

- 21 burpees over bar     (Men 55kg, Women 20 kg)
- 15 Deadlift
- 9 Front squats 
- 6 Push press

-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

- 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

- Start with the barbell across the upper back
- Keeping a slight bend in the knee press your hips back and lower your chest towards the ground
- Bring your chest back up and press your hips forward to complete the move

Barbell good morning

BODYWEIGHT COSSACK SQUAT

-Stand holding a band attached to a rack at arms length in front of you with your core activated 
- Rotate away from the attachment point adding tension to the bands

Banded rotation

-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

- 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

Warm up

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

DB goblet squat

- Start in a push up position
- Lower chest to the floor and lift hands up
- Then press your chest off the floor and back to starting

Hand release push ups

Primer EMOM

1st part of main workout
Finish the whole workout with a 20 minute time cap

- 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

- Perform a burpee facing the bar 
- Bring your body all the way down to the floor
- Jump over the bar and repeat

Burpees over the bar

Part 1 -- 21-15-9 of each

2nd par of workout
Finish the whole workout with a 20 minute time cap

- 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

- Start with the bar in a front racked position
- Dip
- Drive the weight up
- Go up until your reach full extension at the arms

Barbell push press

Part 2 -- 15-9-6 of each

Part three of workout
Finish all three parts in under 20 minutes.

Part 3 W7/D49 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

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

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/D49 Test week 2

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