Name: Playbook - Omar Romero - W1D1 - Base + Strength
Uploaded: 2023-12-12T10:35:53.377Z
Duration: 60 min
Description: W1D1 - Base + Strength

Run 2 miles at base pace (flat) 

Strength: 
4x5 dumbbell deadlift
4x5 goblet squat 
4x5 cable lat pulldown
4x5 dumbbell push press
4x5 dumbbell bent over row
4x5 dumbbell chest press

Easy pace: You should be able to carry a conversation at this pace.

What is base running

- Begin with dumbbell in each hand and feet hip width
- Lower dumbbells to the ground, press hips back while keeping a slightly bent knee
- Stand straight back up pressing hips forward

Dumbbell deadlifts

- Stand holding a kettlebell close to your chest             
- Flex at the knees and push your hips back as you come down 
- Keep your chest up throughout the movement
- Pause at parallel and extend your legs to come back up

Kettlebell goblet squat

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Lat pulldown

- Begin with dumbbell in each hand overhead
- Lower down to your shoulders, elbows forward of your body
- Dip torso by bending your knees and press dumbbells back up overhead

Dumbbell push press

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbells up keeping your elbows close to your body
- Engage your lats as you pull up 
- Come down in a controlled motion

Dumbbell bent over row (double)

Dumbbell chest press

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