Name: Playbook - Raquel Santos - FULL BODY (GYM)
Uploaded: 2024-03-21T05:32:59.082Z
Duration: 75 min
Description: FULL BODY (GYM)

11.1.23

1️⃣ Warm Up Superset
- Med ball slams - 2-3x15-20
- Box jumps - 2-3x15-20

2️⃣ Paused Barbell squat clean - 3x3 w/5s pause at top of each rep

3️⃣ Barbell squat clean - 3x5
*Can use dumbbells instead of a barbell if needed 

4️⃣ Superset
- Push press - 4x6-8
- Contralateral Bulgarian split squat to single leg RDL - 4x6-8 each side

5️⃣ Superset
- Bird dog row - 3x8-10 each side 
- Hollow hold chest press - 3x10-12

*Optional Finisher*
- 30s sprint (bike, run, KB swings, jump squats, any high intensity cardio preferred)
- 10 deficit deadlifts (barbell, dumbbells, or KB)
3-5 rounds

Med ball slams

- Stand a few inches in front of the box
- Press hips back, lower down and jump on top of the box
- Land softly on the box
- Complete the movement by standing up tall before stepping down with one foot at a time

Box jumps

Warm up superset

Paused Barbell squat clean

- Begin with barbell on the ground
- Clean the weight to your shoulders, press your hips back and lower down until knees are 90 degrees
- Stand up and lower weight to starting position

Power squat clean

Barbell push press

Contralateral Bulgarian split squat to single leg RDL

Superset 1

Bird dog row

Hollow hold chest press

Superset 2

- 30s sprint (bike, run, KB swings, jump squats, any high intensity cardio preferred)

Bike sprint

Deficit deadlift

*Optional Finisher* (3-5 rounds)

FULL BODY (GYM)

W3: Optional Full Body (At-Home Friendly)

W3: Shoulders & Arms

W3: Glutes/Hamstrings

W3: Back & Bis

W3: Chest/Shoulders/Tris (w/Core Inbetweeners)

W3: Quads & Glutes

W2: FULL BODY (At-Home Friendly)

W2: GLUTES & HAMMIES

W2: BACK/BIS (At-Home Friendly)

W2: CHEST/SHOULDERS/TRIS

W2: QUADS & GLUTES

FULL BODY (At-Home Friendly)

25-Min Yoga Sculpt n' Flow

FRIDAY: SHOULDERS & ARMS

THURSDAY: GLUTES & HAMMIES

MONDAY: QUADS & GLUTES

TUESDAY: BACK & BIS

WEDNESDAY: CHEST/SHOULDERS/TRIS

POSTERIOR CHAIN DAY (Back/Glutes/Hammies)

QUAD FOCUSED LOWER BODY

UPPER BODY PUSH (Chest/Shoulders/Tris)

GLUTE FOCUSED LOWER BODY

FULL BODY FRIDAY (At-Home HIIT Circuit)

LEG DAY 2 (Quad Focused At Home)

CORE FINISHER

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

FULL BODY FRIDAY

LEG DAY 1 (Hammy/Glute Focused)

GLUTES/SHOULDERS/CORE

UPPER BODY PULL

LEG DAY (Quad Focused)

FULL BODY

UPPER BODY PUSH (Home or Gym)

LEGS & BACK

LOWER BODY 2 (Quad Focused)

YOGA BODY SCULPT (DB/BW ONLY)

FULL BODY KB CIRCUIT

LOWER BODY 1

GLUTES/SHOULDERS/CORE (At-Home Friendly)

UPPER BODY PULL (Back/Rear Delts/Bis)

LOWER BODY (Quads/Glutes/Hammies)

Booty & Core Finisher

AT-HOME LOWER BODY

AT-HOME LOWER BODY (Quads/Glutes/Hammies)

FULL BODY (GYM)

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