Name: Playbook - Omar Romero - W8D1 - Strength
Uploaded: 2023-09-07T18:53:29.000Z
Duration: 60 min
Description: W8D1 - Strength

3x16 reverse lunge 
3x16 dumbbell hip thrust 
3x30 second Copenhagen plank hold 
3x10 chin-ups 
3x15 dumbbell shrugs 
3x15 dumbbell reverse fly
3x15 banded pushups

- Keep your chest up and hold dumbbells at the shoulders or by your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward back to the initial position 
- Complete desired reps then repeat on the opposite side

Dumbbell reverse lunge

Dumbbell hip thrust

Copenhagen plank

- 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

- Keeping your arms straight, roll your shoulder back 
- Shrug your shoulders up towards your ears 
- Pause for full contraction

W8D1 - Strength

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