Name: Playbook - Raquel Santos - CANCER THEMED FULL BODY 1
Uploaded: 2023-12-22T05:10:15.960Z
Duration: 60 min
Description: CANCER THEMED FULL BODY 1

Misha SWB

Warm up:
- Crouch to low lunge to side lunge x10
- High plank kickbacks x20
Repeat 2x

AMRAP 1: 10 mins
- Sumo deadlift high pullx10
- Weighted plank x30s

AMRAP 2: 10 mins
- Overhead walking lunges x10
- Sit up punches x30s

AMRAP 3: 10 mins 
- Landmine (or BB or DB) squat thruster x10
- Side plank dips x30s each side 

AMRAP 4: 10 mins
- Pendlay row x10 (KBs/DBs/BB)
- Superman push ups x30s

(OPTIONAL) KB FINISHER: 
KB headcutter to squat curl to push-up to jump squat to lunge & clean on each side - 3x5 reps

- Crouch to low lunge to side lunge x10
- High plank kickbacks x20
Repeat 2x

Crouch to low lunge to side lunge

High plank kickbacks

Warm up

Sumo deadlift high pull

Weighted plank

AMRAP 1: 10 mins

Overhead walking lunges

Sit up punches

AMRAP 2: 10 mins

Squat thruster

Side plank hip dips

AMRAP 3: 10 mins

KB pendlay row

Superman push ups

AMRAP 4: 10 mins

(OPTIONAL) KB FLOW: KB headcutter to squat curl to push-up to jump squat to lunge & clean on each side

CANCER THEMED FULL BODY 1

BONUS CANCER KB FLOW

LUCKY #7 HIIT CIRCUIT

PUSH DAY (CHEST/SHOULDERS/TRIS) 1

LEGS & BOOTY (Quad Focused) 1

PULL DAY (BACK/REAR DELTS/BIS) 1

FULL BODY MOBILITY CIRCUIT

LEGS & BOOTY (Hamstring Focused) 1

WEEK 2: INTUITIVE FULL BODY

WEEK 2: PUSH DAY (CHEST/SHOULDERS/TRIS)

WEEK 2: GLUTES & HAMMIES (With a sprinkle of Back 💪)

WEEK 2: ♋️ LEGS & BOOTY

GLUTES & HAMMIES (Full Moon in Capricorn Sweatspell) 7/13

WEEK 3: QUAD FOCUSED LEG DAY

WEEK 3: BACK & BICEPS

WEEK 3: BOOTY FOCUSED LEG DAY

WEEK 3: PUSH DAY

BAREFOOT LEGS & BOOTY (Gym or Home)

CANCER THEMED FULL BODY 1

Community

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