Name: Playbook - Omar Romero - W1D1 - Legs
Uploaded: 2023-12-12T10:17:22.041Z
Duration: 60 min
Description: W1D1 - Legs

3x10 single leg suitcase deadlift (each)
4x8 barbell deadlift
4x10 Copenhagen plank (each)
4x8 hamstring curl
4x10 straight leg calf raise (each)
3x30 sec barbell glute bridge hold

Single leg suitcase deadlift

Barbell deadlift

Copenhagen plank rep

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on your hamstrings

Hamstring curls

- Hold a single dumbbell, using other hand for support 
- On the same side as the dumbbell perform a single leg calf raise
- Pause at the top engaging your calf

Straight leg calf raise

Barbell glute bridge hold

W1D1 - Legs

W1D2 - Chest

W1D3 - Legs

W1D4 - Back

W1D5 - Shoulders

W2D1 - Legs

W2D2 - Chest

W2D3 - Legs

W2D4 - Back

W2D5 - Shoulders

W3D1 - Legs

W3D2 - Chest

W3D3 - Legs

W3D4 - Back

W3D5 - Shoulders

W4D1 - Legs

W4D2 - Chest

W4D3 - Legs

W4D4 - Back

W4D5 - Shoulders

W5D1 - Legs

W5D2 - Back

W5D3 - Chest

W5D4 - Legs

W5D5 - Shoulders

W5D6 - Arms

W6D1 - Legs

W6D2 - Back

W6D3 - Chest

W6D4 - Legs

W6D5 - Shoulders

W6D6 - Arms

W7D1 - Legs

W7D2 - Back

W7D3 - Chest

W7D4 - Legs

W7D5 - Shoulders

W7D6 - Arms

W8D1 - Legs

W8D2 - Back

W8D3 - Chest

W8D4 - Legs

W8D5 - Shoulders

W8D6 - Arms

W9D1 - Legs

W9D2 - Back

W9D3 - Chest

W9D4 - Legs

W9D5 - Shoulders

W9D6 - Arms

W1D1 - Legs

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