Name: Playbook - Omar Romero - W1D1 - Legs
Uploaded: 2023-12-12T10:22:22.411Z
Duration: 60 min
Description: W1D1 - Legs

3x15 single leg suitcase deadlift (each) 
4x15 barbell deadlift 
3x15 Copenhagen plank (each) 
4x15 hamstring curl 
3x15 straight leg weighted heel raise (each)
3x1 minute 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 - Pull

W1D3 - HIIT

W1D4 - Legs

W1D5 - Push

W2D1 - Legs

W2D2 - Pull

W2D3 - HIIT

W2D4 - Legs

W2D5 - Push

W3D1 - Legs

W3D2 - Pull

W3D3 - HIIT

W3D4 - Legs

W3D5 - Push

W4D1 - Legs

W4D2 - Pull

W4D3 - HIIT

W4D4 - Legs

W4D5 - Push

W5D1 - Legs

W5D2 - HIIT

W5D3 - Pull

W5D4 - HIIT

W5D5 - Legs

W5D6 - Push

W6D1 - Legs

W6D2 - HIIT

W6D3 - Pull

W6D4 - HIIT

W6D5 - Legs

W6D6 - Push

W7D1 - Legs

W7D2 - HIIT

W7D3 - Pull

W7D4 - HIIT

W7D5 - Legs

W7D6 - Push

W8D1 - Legs

W8D2 - HIIT

W8D3 - Pull

W8D4 - HIIT

W8D5 - Legs

W8D6 - Push

W9D1 - Legs

W9D2 - HIIT

W9D3 - Pull

W9D4 - HIIT

W9D5 - Legs

W9D6 - Push

W1D1 - Legs

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