Name: Playbook - Raquel Santos - FULL BODY (At-Home Friendly)
Uploaded: 2024-01-16T02:31:13.301Z
Duration: 65 min
Description: FULL BODY (At-Home Friendly)

FULL BODY (At-Home Friendly)
W1/D6

Core Activation: 
- Side plank x30s each side 
- Tabletop crunches x30
(2-3x)

1a. DB suitcase deadlift - 3-4x20
1b. Single arm DB clean + press - 3-4x12 each side 

2a. Push up renegade rows - 3-4x10
2b. Overhead walking lunges - 3-4x20 (10 each way)

3a. DB sumo squat curl to press - 3-4x12
3b. Pendulum lunge to jump lunge switch - 3-4x12 or 45s

4a. Incline bench French press - 3x15-20 *modification: DB overhead triceps extension 
4b. Constant tension chest supported lateral raises - 3x20-30 *modification: standing DB lateral raises

Side plank

Tabletop crunches

Core Activation (2-3x)

- Hold the dumbbells by your sides
- Keeping your chest lifted, sit your hips back and down as you lower to parallel
- Push through your heels to stand back up

Dumbbell suitcase squats

Single arm dumbbell clean and press

Superset (3-4x)

- Begin in push up position with dumbbell in each hand
- Lower body down to the ground
- Press back up and row one dumbbell 
- Lower down again and row with the opposite side

Dumbbell push up + renegade row

Overhead walking lunges

Sumo squat curl to press

3-4x12 reps or 45s

*Modification: lunge & twist

Pendulum lunge twist to jump lunge switch

3x15-20 

*modification: DB overhead triceps extension

Incline bench French press

3x20-30 

*modification: standing DB lateral raises

Chest supported constant tension lateral raises

Superset (3x)

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