Name: Playbook - Omar Romero - W1D1 - Strength
Uploaded: 2023-12-12T10:25:06.486Z
Duration: 60 min
Description: W1D1 - Strength

3x15 goblet squat 
3x15 dumbbell deadlift
3x16 goblet lateral lunge
3x16 dumbbell reverse lunge
3x60 sec wall sit

- 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

- Begin with dumbbell in each hand and feet hip width
- Lower dumbbells to the ground, press hips back while keeping a slightly bent knee
- Stand straight back up pressing hips forward

Dumbbell deadlifts

- 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 your chest up and hold dumbbells at the shoulders or by your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward back to the initial position 
- Complete desired reps then repeat on the opposite side

Dumbbell reverse lunge

- Sit against a wall with your legs and hips bent at 90 degrees
- Hold for time

Wall sit

W1D1 - Strength

W1D2 - Base + Core

W2D1 - Strength

W2D2 - Base + Core

W3D1 - Strength

W3D2 - Base + Core

W4D1 - Strength

W4D2 - Base + Core

W5D1 - Base

W5D2 - Strength

W5D3 - Speed

W6D1 - Base

W6D2 - Strength

W6D3 - Power

W7D1 - Base

W7D2 - Strength

W7D3 - Speed

W8D1 - Base

W8D2 - Strength

W8D3 - Power

W9D1 - Base

W9D2 - Strength

W9D3 - Long Tempo

W10D1 - Base

W10D2 - Strength

W10D3 - Power

W11D1 - Base

W11D2 - Strength

W11D3 - Long Tempo

W12D1 - Base

W12D2 - Shakeout

W1D1 - Strength

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