Name: Playbook - Raquel Santos - BACK/CHEST/GLUTES (Fri 1/13/23)
Uploaded: 2023-02-26T01:13:10.048Z
Duration: 65 min
Description: BACK/CHEST/GLUTES (Fri 1/13/23)

Day 100 of the challenge!!! 🥳 

1️⃣ SUPERSET
- Barbell bent over row - 10x10
- (Banded) push-ups - 10x10

2️⃣ Barbell glute bridge - 10x10

3️⃣ SUPERSET
- Bird dog DB row - 4x8 each side 
- Incline bench press - 4x15

4️⃣ SUPERSET
- Single arm bent over cable chest flyes - 3x10 each side 
- Chest supported reverse flyes - 3x15

5️⃣ FINISHER
- KB swings - 5x20
- Jump squats- 5x10

- Bend over at 45 degrees 
- Row to your belly button keeping your elbows tight 
- Maintain the curvature in your lower back and avoid swinging or bouncing

Bent over barbell row

- With the end of a band around each hand and around your back
- Perform push ups with the added band tension

Banded push ups

Superset 1

Barbell Glute bridge

- On a bench assume bird dog position
- Whatever side the dumbbell is on, drive the opposite foot toward the wall behind you
- Keeping core tight and hips squared to the floor
- Row the dumbbell up, pulling your elbow back
- Slowly lower back to starting position

Dumbbell bird dog rows

- Begin by lying back on an incline bench with dumbbells above your chest
- Lower the dumbbells to chest level 
- Press the dumbbells back up engaging your chest

Dumbbell incline bench press

Superset 2

Single arm bent over cable chest fly

Chest supported reverse flyes

Superset 3

- 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

- Push your hips as you come down
- Reach parallel and explode up

Jump squats

Finisher

BACK/CHEST/GLUTES (Fri 1/13/23)

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

LEGS & BACK

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)

POSTERIOR CHAIN (Back, Hammies, Glutes)

QUADS & CHEST

FULL BODY POWER (GYM)

POSTERIOR CHAIN (Hammies, Glutes, & Back)

LEGS & CHEST (At-Home Version)

AT-HOME FULL BODY

POSTERIOR CHAIN 2 (Hammies, Glutes, & Back)

Unilateral Full Body Circuits

FULL BODY (Legs, Shoulders, & Bis)

Legs & Chest 2

Legs & Chest

Posterior Chain (Back/Rear Delts/Glutes/Triceps)

Funky Full Body

Kate Spaschak 

BACK/CHEST/GLUTES (Fri 1/13/23)

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