Name: Playbook - Omar Romero - W1D1 - Legs
Uploaded: 2023-12-12T10:21:01.812Z
Duration: 60 min
Description: W1D1 - Legs

3x15 single leg suitcase deadlift (each) 
4x12 barbell deadlift 
3x12 Copenhagen plank (each) 
4x15 hamstring curl 
3x15 straight leg weighted heel raise (each)
3x45 second 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 - Legs

W1D4 - Push

W2D1 - Legs

W2D2 - Pull

W2D3 - Legs

W2D4 - Push

W3D1 - Legs

W3D2 - Pull

W3D3 - Legs

W3D4 - Push

W4D1 - Legs

W4D2 - Pull

W4D3 - Legs

W4D4 - Push

W5D1 - Legs

W5D2 - Pull

W5D3 - HIIT

W5D4 - Legs

W5D5 - Push

W6D1 - Legs

W6D2 - Pull

W6D3 - HIIT

W6D4 - Legs

W6D5 - Push

W7D1 - Legs

W7D2 - Pull

W7D3 - HIIT

W7D4 - Legs

W7D5 - Push

W8D1 - Legs

W8D2 - Pull

W8D3 - HIIT

W8D4 - Legs

W8D5 - Push

W9D1 - Legs

W9D2 - Pull

W9D3 - HIIT

W9D4 - Legs

W9D5 - Push

W10D1 - Legs

W10D2 - Pull

W10D3 - HIIT

W10D4 - Legs

W10D5 - Push

W11D1 - Legs

W11D2 - Pull

W11D3 - HIIT

W11D4 - Legs

W1D1 - Legs

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