Name: Playbook - Omar Romero - W2D2 - Strength
Uploaded: 2023-12-12T10:26:27.252Z
Duration: 60 min
Description: W2D2 - Strength

3x15 goblet reverse lunge
3x15 kettlebell swing
3x10 Copenhagen plank reps (each)
3x10 pull-ups 
3x15 resistant band pushups
3x15 reverse flies
3x15 dumbbell push press

Goblet reverse lunge

- 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

Copenhagen plank rep

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Pull-up

Resistance band push-ups

Reverse fly

- Begin with dumbbell in each hand overhead
- Lower down to your shoulders, elbows forward of your body
- Dip torso by bending your knees and press dumbbells back up overhead

Dumbbell push press

W2D2 - Strength

W1D1 - Base

W1D2 - Strength

W1D3 - Base

W2D1 - Base

W2D3 - Base

W3D1 - Base

W3D2 - Strength

W3D3 - Base

W4D1 - Base

W4D2 - Strength

W4D3 - Base

W5D1 - Base

W5D2 - Base

W5D2 - Strength

W5D4 - Tempo

W6D1 - Base

W6D2 - Base

W6D3 - Strength

W6D4 - Long

W7D1 - Base

W7D2 - Base

W7D3 - Strength

W7D4 - Long

W8D1 - Base

W8D2 - Base

W8D3 - Strength

W8D4 - Long

W9D1 - Base

W9D2 - Base

W9D3 - Strength

W9D4 - Long

W10D1 - Base

W10D2 - Base

W10D3 - Strength

W10D4 - Long

W11D1 - Base

W11D2 - Base

W11D3 - Strength

W11D4 - Long

W12D1 - Base

W12D2 - Shakeout

W2D2 - Strength

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