Name: Playbook - Omar Romero - W1D4 - Legs
Uploaded: 2023-12-12T10:22:22.427Z
Duration: 60 min
Description: W1D4 - Legs

3x15 front foot elevated split squat (each) 
4x15 barbell back squat 
4x15 goblet lateral lunge 
4x15 leg extension 
4x15 tib raises 
3x15 spanish squat

- Set up in a split stance with your front foot elevated on a plate
- Chest up, looking straight ahead and dumbbells by your sides
- Descend by flexing both knees until they are both at 90 degrees
- Drive through the front foot extending back to the top

Front foot elevated split squat

- 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

- 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

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

Leg extensions

- Use your shin muscles to pull your toes up towards your shins as far as you can 
- Slowly lower back down then repeat

Tibialis raise

Spanish squat

W1D4 - Legs

W1D1 - Legs

W1D2 - Pull

W1D3 - HIIT

W1D5 - Push

W2D1 - Legs

W2D2 - Pull

W2D3 - HIIT

W2D4 - Legs

W2D5 - Push

W3D1 - Legs

W3D2 - Pull

W3D3 - HIIT

W3D4 - Legs

W3D5 - Push

W4D1 - Legs

W4D2 - Pull

W4D3 - HIIT

W4D4 - Legs

W4D5 - Push

W5D1 - Legs

W5D2 - HIIT

W5D3 - Pull

W5D4 - HIIT

W5D5 - Legs

W5D6 - Push

W6D1 - Legs

W6D2 - HIIT

W6D3 - Pull

W6D4 - HIIT

W6D5 - Legs

W6D6 - Push

W7D1 - Legs

W7D2 - HIIT

W7D3 - Pull

W7D4 - HIIT

W7D5 - Legs

W7D6 - Push

W8D1 - Legs

W8D2 - HIIT

W8D3 - Pull

W8D4 - HIIT

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W8D6 - Push

W9D1 - Legs

W9D2 - HIIT

W9D3 - Pull

W9D4 - HIIT

W9D5 - Legs

W9D6 - Push

W1D4 - Legs

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