Name: Playbook - Omar Romero - W2D1 - Legs
Uploaded: 2023-12-12T10:15:59.881Z
Duration: 60 min
Description: W2D1 - Legs

3x10 single leg dumbbell deadlift (each)
4x8 barbell hip thrust
3x30 second Copenhagen plank hold (each)
4x8 good morning
4x10 bent leg calf raise (each)
4x8 hamstring curl

Single leg deadlift

- 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

Copenhagen plank

- Start with the barbell across the upper back
- With a slight bend in the knees press hips back and lower your chest towards the ground
- Bring chest back up and press hips forward to complete the move

Good morning

Bent leg calf raise

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on your hamstrings

Hamstring curls

W2D1 - Legs

W1D1 - Legs

W1D2 - Pull

W1D3 - Legs

W1D4 - Push

W2D2 - Pull

W2D3 - Legs

W2D4 - Push

W3D1 - Legs

W3D2 - Pull

W3D3 - Legs

W3D4 - Push

W4D1 - Legs

W4D2 - Pull

W4D3 - Legs

W4D4 - Push

W5D1 - Legs

W5D2 - Chest

W5D3 - Legs

W5D4 - Back

W5D5 - Shoulders

W6D1 - Legs

W6D2 - Chest

W6D3 - Legs

W6D4 - Back

W6D5 - Shoulders

W7D1 - Legs

W7D2 - Chest

W7D3 - Legs

W7D4 - Back

W7D5 - Shoulders

W8D1 - Legs

W8D2 - Chest

W8D3 - Legs

W8D4 - Back

W8D5 - Shoulders

W9D1 - Legs

W9D2 - Chest

W9D3 - Legs

W9D4 - Back

W9D5 - Shoulders

W10D1 - Legs

W10D2 - Chest

W10D3 - Legs

W10D4 - Back

W10D5 - Shoulders

W11D1 - Legs

W11D2 - Chest

W11D3 - Legs

W11D4 - Back

W2D1 - Legs

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