Name: Playbook - Omar Romero - W3D1 - Strength
Uploaded: 2023-12-12T10:25:06.510Z
Duration: 45 min
Description: W3D1 - Strength

3x15 dumbbell front squat 
3x15 dumbbell deadlift 
3x16 dumbbell lateral lunge 
3x16 Goblet forward lunge 
3x1 min bodyweight walking lunges

- Hold dumbbells at shoulder height
- Push your hips back and keep your chest up as you come down
- Reach parallel and extend your legs to come up

Dumbbell front 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)

Goblet forward lunge

- Lunge forward alternating legs
- Don't allow your knee to surpass your toes

add weight if needed

Body weight walking lunges

W3D1 - Strength

W1D1 - Strength

W1D2 - Base + Core

W2D1 - Strength

W2D2 - Base + Core

W3D2 - Base + Core

W4D1 - Strength

W4D2 - Base + Core

W5D1 - Base

W5D2 - Strength

W5D3 - Speed

W6D1 - Base

W6D2 - Strength

W6D3 - Power

W7D1 - Base

W7D2 - Strength

W7D3 - Speed

W8D1 - Base

W8D2 - Strength

W8D3 - Power

W9D1 - Base

W9D2 - Strength

W9D3 - Long Tempo

W10D1 - Base

W10D2 - Strength

W10D3 - Power

W11D1 - Base

W11D2 - Strength

W11D3 - Long Tempo

W12D1 - Base

W12D2 - Shakeout

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