Name: Playbook - Omar Romero - W1D4 - Base + Strength
Uploaded: 2023-12-12T10:40:07.815Z
Duration: 70 min
Description: W1D4 - Base + Strength

Run 1 mile at base pace (flat) 

Strength: 
4x10 kettlebell swing
4x10 goblet squat 
3x16 goblet lateral lunge 
4x10 chin-ups 
4x10 dumbbell chest press
4x10 dumbbell row

Easy pace: You should be able to carry a conversation at this pace.

What is base running

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift KB off the ground allowing it to swing between your legs
- Drive your hips forward propelling KB forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

Kettlebell swing

- 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

- 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

- Grab the bar with your palms facing you
- Pull your torso up until your head is above the bar 
- Keeping your elbows close to your body
- Pause at the top and lower with slow controlled motion

Chin-up

Dumbbell chest 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)

W1D4 - Base + Strength

W1D1 - Base + Strength

W1D2 - Power

W1D3 - Base

W1D5 - Long

W2D1 - Base + Strength

W2D2 - Speed

W2D3 - Base

W2D4 - Base + Strength

W2D5 - Long

W3D1 - Base + Strength

W3D2 - Power

W3D3 - Base

W3D4 - Base + Strength

W3D5 - Long

W4D1 - Base + Strength

W4D2 - Speed

W4D3 - Base

W4D4 - Base + Strength

W4D5 - Long

W5D1 - Base + Strength

W5D2 - Power

W5D3 - Base

W5D4 - Base + Strength

W5D5 - Base

W5D6 - Long

W6D1 - Base + Strength

W6D2 - Speed

W6D3 - Base

W6D4 - Base + Strength

W6D5 - Base

W6D6 - Long

W7D1 - Base + Strength

W7D2 - Power

W7D3 - Base

W7D4 - Base + Strength

W7D5 - Base

W7D6 - Long

W8D1 - Base + Strength

W8D2 - Speed

W8D3 - Base

W8D4 - Base + Strength

W8D5 - Base

W8D6 - Long

W9D1 - Base + Strength

W9D2 - Power

W9D3 - Base

W9D4 - Base + Strength

W9D5 - Base

W9D6 - Long

W1D4 - Base + Strength

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