Name: Playbook - Omar Romero - W1D1 - Legs
Uploaded: 2023-12-12T10:14:49.424Z
Duration: 60 min
Description: W1D1 - Legs

4x8 barbell deadlift 
4x8 barbell squat 
3x1 barbell alternating single leg deadlift 
4x8 goblet lateral lunge 
3x10 Bulgarian split squat (each) 
4x8 barbell hip thrust

Barbell deadlift

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell back squat

Barbell alternating single leg deadlift

- Hold the kettlebell at chest height
- Step to one side pushing your hips back and down
- Keep your opposite leg extended
- Push through your heel to return to starting position
- Repeat on the opposite side

Lateral goblet lunge

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

Dumbbell bulgarian split squat

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Barbell hip thrusts

W1D1 - Legs

W1D2 - Upper

W1D3 - Legs

W2D1 - Upper

W2D2 - Legs

W2D3 - Upper

W3D1 - Legs

W3D2 - Upper

W3D3 - Legs

W4D1 - Upper

W4D2 - Legs

W4D3 - Upper

W5D1 - Legs

W5D2 - Pull

W5D3 - Legs

W5D4 - Push

W6D1 - Legs

W6D2 - Pull

W6D3 - Legs

W6D4 - Push

W7D1 - Legs

W7D2 - Pull

W7D3 - Legs

W7D4 - Push

W8D1 - Legs

W8D2 - Pull

W8D3 - Legs

W8D4 - Push

W9D1 - Legs

W9D2 - Pull

W9D3 - Legs

W9D4 - Push

W10D1 - Legs

W10D2 - Pull

W10D3 - Legs

W10D4 - Push

W11D1 - Legs

W11D2 - Pull

W11D3 - Legs

W11D4 - Push

W12D1 - Legs

W12D2 - Pull

W12D3 - Legs

W12D4 - Push

W1D1 - Legs

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