Name: Playbook - Raquel Santos - BACK & BOOTY FOCUSED FULL BODY DAY
Uploaded: 2023-02-26T01:13:09.953Z
Duration: 65 min
Description: BACK & BOOTY FOCUSED FULL BODY DAY

1️⃣ SUPERSET
- Pause back squat - 4x12 (pause 3s at bottom)
- Lat pulldown - 4x12

2️⃣ SUPERSET
- Hip thrust - 4x12,10,8,8
- Seated cable row- 4x12

3️⃣ CIRCUIT
- DB squat thruster - 4x10-12
- RDLs (x2) into Reverse lunges - 4x10
- Contralateral Bulgarian split squat - 4x10-12 each side
- Lateral lunge KB swings - 4x20 total (10 each side)

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and pause for 2-3 seconds 
- Push through your heels to stand up

Barbell pause back squat (2-3 sec)

- Grab the bar with your palms facing forward with a wide grip
- Lean back slightly to around 30 degrees, keeping your chest up                                                                                                                                                                                  
- Bring the bar down to your upper chest engaging your back as you pull
- Pause and return to the initial position

Wide grip lat pulldown

Superset 1

- 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

- Pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Seated cable row

Superset 2

Dumbbell squat thruster

RDLs (x2) into Reverse lunges

Contralateral Bulgarian split squat

Lateral lunge KB swings

Circuit

BACK & BOOTY FOCUSED FULL BODY DAY

W3: Optional Full Body (At-Home Friendly)

FULL BODY (At-Home Friendly)

POSTERIOR CHAIN DAY (Back/Glutes/Hammies)

XMAS FULL BODY WORKOUT (Legs, Glutes, Shoulders, Back)

FULL BODY FRIDAY

GLUTES/SHOULDERS/CORE

FULL BODY

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YOGA BODY SCULPT (DB/BW ONLY)

FULL BODY KB CIRCUIT

GLUTES/SHOULDERS/CORE (At-Home Friendly)

LEGS/GLUTES/SHOULDERS (At-Home Friendly)

FULL BODY (GYM)

EXPLOSIVE STRENGTH FULL BODY

FULL BODY (HOME OR GYM)

LEGS & BACK (GYM)

FULL BODY - Leg & Back Focused (HOME OR GYM)

GLUTES & SHOULDERS (GYM)

FULL BODY (HOME)

FULL BODY FRIDAY (GYM/HOME)

QUADS & CHEST (GYM)

POSTERIOR CHAIN (Back, Hammies, Glutes) (GYM)

GLUTES & SHOULDERS (At-Home Friendly)

FULL BODY STRENGTH & POWER (GYM)

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QUADS & CHEST

FULL BODY POWER (GYM)

POSTERIOR CHAIN (Hammies, Glutes, & Back)

LEGS & CHEST (At-Home Version)

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Kate Spaschak 

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