Name: Playbook - Omar Romero - W2D1 - Strength
Uploaded: 2023-12-12T10:09:11.856Z
Duration: 60 min
Description: W2D1 - Strength

3x8 Bulgarian split squat (each) 
3x15 dumbbell deadlift 
3x16 dumbbell lateral lunge
3x10 chin-ups
3x15 dumbbell lateral raise
3x15 reverse flies
3x10 dips

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

Dumbbell bulgarian split 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

- Place your feet hip-width apart, and dumbbells at your sides
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Keep opposite leg only slightly angled
- Return to the starting position by extending your hip and knee 
- Once they are straight, bring your foot back in to a standing tall position

Lateral lunge (dumbbells)

- 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

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell lateral raises

Reverse fly

- Bend at the elbows to lower down, keeping your feet forward of your body
- Keep your elbows close to your body and your torso tipped forward 
- Extend your arms engaging your chest to push up

Bodyweight dips

W2D1 - Strength

W1D1 - Strength

W1D2 - Power

W1D3 - Base

W1D4 - Long

W2D2 - Speed

W2D3 - Base

W2D4 - Long

W3D1 - Strength

W3D2 - Power

W3D3 - Base

W3D4 - Long

W4D1 - Strength

W4D2 - Speed

W4D3 - Base

W4D4 - Long

W5D1 - Strength

W5D2 - Power

W5D3 - Base

W5D4 - Base

W5D5 - Long

W6D1 - Strength

W6D2 - Speed

W6D3 - Base

W6D4 - Base

W6D5 - Long

W7D1 - Strength

W7D2 - Power

W7D3 - Base

W7D4 - Base

W7D5 - Long

W8D1 - Strength

W8D2 - Speed

W8D3 - Base

W8D4 - Base

W8D5 - Long

W9D1 - Strength

W9D2 - Power

W9D3 - Base

W9D4 - Base

W9D5 - Long

W10D1 - Strength

W10D2 - Speed

W10D3 - Base

W10D4 - Base

W10D5 - Long

W11D1 - Strength

W11D2 - Power

W11D3 - Base

W11D4 - Base

W2D1 - Strength

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