Name: Playbook - Omar Romero - W1D1 - Strength
Uploaded: 2023-12-12T10:10:40.709Z
Duration: 60 min
Description: W1D1 - Strength

3x10 goblet squat 
3x10 single leg deadlift (each)
3x10 goblet lateral lunge
3x10 pull-ups 
3x10 dumbbell shoulder press
3x10 bent over dumbbell row
3x10 dumbbell chest press

- 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

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

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Pull-up

- Start with your arms at 90 degrees
- Press the dumbbells straight up
- Lower with a slow controlled motion

Dumbbell standing shoulder 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

W1D1 - Strength

W1D2 - Base

W1D3 - Base

W2D1 - Strength

W2D2 - Base

W2D3 - Base

W3D1 - Strength

W3D2 - Base

W3D3 - Base

W4D1 - Strength

W4D2 - Base

W4D3 - Base

W5D1 - Strength

W5D2 - Base

W5D3 - Power

W5D4 - Long

W6D1 - Strength

W6D2 - Base

W6D3 - Speed

W6D4 - Long

W7D1 - Strength

W7D2 - Base

W7D3 - Power

W7D4 - Long

W8D1 - Strength

W8D2 - Base

W8D3 - Speed

W8D4 - Long

W9D1 - Strength

W9D2 - Base

W9D3 - Power

W9D4 - Long

W10D1 - Strength

W10D2 - Base

W10D3 - Speed

W10D4 - Long

W11D1 - Strength

W11D2 - Base

W11D3 - Power

W11D4 - Long

W12D1 - Base

W12D2 - Speed

W12D3 - Shakeout

W1D1 - Strength

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