Name: Playbook - Obi Vincent - W8/D1 Full body
Uploaded: 2024-03-15T15:17:39.414Z
Duration: 60 min
Description: W8/D1 Full body

Charity Magwaza

The gains are gaining 💪🏾Great session!!

Trey Coody

Yea this was a good one. Did a lil extra lower back work as well

Obi thanks for the workout . 
Monday . Another great start to the week    
Cheers from Canada

DEAN

Kwabena

Erving

Misha SWB

george drakonakis

Mohammad Idris

Romeo

Jaquane Wyatt

Pre-workout hit my stomach hard and had to cut early.

Jordan King

My legs are shaking! Haha! Great workout! 💪🏼

Joan Pauline

Mathieu

Moises

*Warm up
- 500m Row or devil bike as quick as you can
- 5 Walkouts 
- 10 Cossack squats
- 10 Gorilla squats
- 10 Lying hyperextensions
- 10 Banded front raises
- 10 Banded rotations
- 10 Banded pull aparts

*Workout 
Circuit
- Tempo back squats 3 x 8
- DB Z press 3 x 10
- DB Hammer curls 3 x 12

Superset
- Sumo deadlifts 3 x 10
- DB push ups 3 x 10

Circuit
- Flat bench of DB chest press 3 x 12, 10, 8
- Chest support incline bench rows or T bar row 3 x 12, 10, 8
- Seated overhead DB triceps extensions 3 x 12, 10, 8

- Pull ups (underhand grip) 3 x 12, 10, 10

Circuit
- DB overhead lunges 2 x 12 steps
- Plate overhead sit ups 2 x 12, 10
- Alternating superman plank 2 x 8

- 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

- Begin with your feet wide, and toes slightly turned out
- Keep one leg straight and bend at the knee, reaching your hands in front of you

Cossack ( each side )

- 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

- Raise your arms and legs 
- Engage your glutes as you raise
- Pause at the top

Lying hyperextensions

-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

-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

Warmup

- 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

Tempo back squats (4s down, 4s up)

- Keep your core engaged 
- Press the dumbbells up until your reach full extension 
- Lower with a slow and controlled movement

Dumbbell Z press (3s tempo)

- Hold the dumbbells with your palms facing each other 
- Curl the dumbbells up engaging your bicep as you curl

DB hammer curl

Superset

- 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

Sumo deads (2s tempo)

- Start in a push up position with both hands on DB
- Bend elbows to lower body down until chest touches the floor
- Straighten elbows to press body back up, keeping a neutral spine during the whole move

DB push ups (2s tempo)

- Begin by lying supine on a flat bench with DB above your chest
- Lower weights to chest level 
- Press weights back up over your chest

DB flat bench chest press (3s tempo)

- With your chest on an incline bench and DB in each hand
- Bring your arms up and bend your elbows until they are 90 degrees to bring the weights up 
- Lift up until dumbbells until they are just about chest level

Incline chest rows (3s tempo)

- In a seated position hold dumbbell with both hands behind the head
- Straighten elbows to raise the weight up

Seated DB triceps overhead extensions (3s tempo)

Circuit

- Hanging from the bar with hands reverse grip lift body up until your chin reaches over the bar
- Slowly lower back down to starting

Chin ups (3s tempo)

- Begin with DB overhead
- Step forward with one foot and lower down until both knees are 90 degrees 
- Press through front heel to return to starting
- Repeat with the opposite foot

Double DB overhead lunges

- 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 (3s tempo)

- Begin in a push up position
- Lift right arm and left leg
- Lower back down and repeat on the opposite side

Superman plank (core) (2s hold)

W8/D1 Full body

Zeyad

Alice Farrow

Clif Moffitt 

W5/D1 Legs

By advicing us how much weight we should use for every exercise or how much percent in accordance with our strength.

Julian

Benjamin

W5/D2 Push/pull & core work

Great workout. Modified quite a bit to meet the minute time cap during each EMOM. Went down in weight to accommodate at least 10 seconds of rest time during first EMOM. Completed less reps during second EMOM to allow for 20 seconds of rest between exercises during second EMOM. Will definitely come back to this

W5/D3 Conditioning

It was fun and relaxing, away from heavy weights lol💪🏾

Turon Martin Johnson

Kelly Passfield

W5/D4 Active recovery

Tortured!🥵😅🔥💪🏾🍗🍗🍗quads are quading🔥overall it was fun. Happy Friday 💪🏾

W5/D5 Legs

It appeared straightforward, but it turned out to be quite challenging🔥🔥

Elnaz

Another Monday crazy pump 💪🏾⛽. Enjoyed the ladder🔥💪🏾

W5/D6 Push/pull

Ammar

Awesome session🔥,  it was such a cruise! When you're getting better at it 😅💪🏾

W6/D1 Full body workout

Great day , I enjoyed the aerobics 💪🏾🔥

This was great,  my body is in pain💪🏾

Cutting the yard today and still stretching. Salud 💪🏿

W6/D2 Aerobic intervals

Drumm

W6/D3 Full body

W6/D4 Active recovery & mobility

I'm taking a shape class today💪🏾💦 with a cycle spin class 😅 Happy Monday💪🏾💪🏾

I did one of Obi's BRUTAL CONDITIONING WORKOUTS from youtube! Absolutely BRUTAL 💪🏾💦 I enjoyed it

W6/D5 Free day

Super intense, it 2024 still can't pull up😅. Great session 💪🏾

Very intense !💪🏾💦 the pull ups still embarrasses me big time 😅💪🏾

Great workout but I wish there was more exercises focus on legs

Remy

W7/D1 Full body

Great session, so much fun 💪🏾💦👌🏾

Wow more of the same please. Really enjoyable workout. Tough one

Yods

Matt

W7/D2  Conditioning

The ultimate full body session,The punisher 😅it took me 2hours straight 🥵💦💪🏾

Megan

Sergey

W7/D3  Full body

Good massage was also needed on this day🧖🏾‍♀️🧘🏾‍♀️Happy weekend 👌🏾

Walked on incline treadmill for 30min before mobility work

W7/D4 Mobility

Explosive push ups, whispered , 'you're not that Explosive'!!😅🤣💪🏾this was a fun session I enjoyed it. Happy Friday 💪🏾👌🏾

Wow! That was super fun! 21 meter row switched to one min.

Serena

W7/D5 Explosive strength & conditioning

Conditioning part 1,was so much fun💪🏾great session for a Monday 🌶🔥💦

Great workout, I just finished and I can barely talk

W7/D6 Functional training & conditioning

This was punishment🥵 I struggled the whole session 😰happy to get it done💪🏾

W8/D2  Conditioning

This took me 2hours straight! Tough one after yesterday's punishment💪🏾🔥I'm so hungry 😅

W8/D3  Full body

W8/D4 Mobility

This one is my favorite session🔥💪🏾Great session for a Friday 👌🏾

I had fun , great Monday session 💪🏾💦

W8/D5 Explosive strength & conditioning

1 year later, back at it💪🏾 the 2 conditionings were very spicy🌶 , super lit 🔥I struggled a lot 🏋🏿‍♂️💪🏾

W8/D6 Functional training & conditioning

I'm checking two hours,  I still need to go to finish!😅This was Epic🔥🔥I can't speak, I can't walk I'm starving!!

Replaces the lunges at the end with a superset of ext and curls . Also skipped the finisher

Sean

This was tough,🥵 yeah I struggled. It took me 2hours💪🏾my legs are on 🔥

W9/D1 Legs

W9/D2 Chest and arms

Today was just awesome 👌🏾💪🏾🔥

Great Friday session 🌶🔥💪🏾💦

W9/D3 Chipper conditioning

W9/D4 Mobility

The METCON was very spicy🌶🔥💪🏾Great Friday session 👌🏾

W9/D5 Push & pull

This was toture😰!Great start to the week!🔥💪🏾

Tremendous conditioning, I felt like throwing up

W9/D6 Conditioning

This was epic🔥💦🥵,  my legs are pumped 🍗🍗💪🏾💪🏾

Fatima

W9/D7 Legs (low volume) & conditioning

This was fun and i enjoyed it,  best program💪🏾🙏🏾.

W8/D1 Full body

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