Name: Playbook - Raquel Santos - FULL BODY (HOME OR GYM)
Uploaded: 2024-03-21T05:32:59.010Z
Duration: 65 min
Description: FULL BODY (HOME OR GYM)

10.18.23

1️⃣ Circuit 1
- DB power squat clean - 3x12-15
- Tempo stiff leg deadlift - 3x12-15
- Pendulum lunges - 3x6-8 each side

2️⃣ Circuit 2
- Step out side lunge to lateral step up (goblet hold or bodyweight) - 3x8-10 each side
- Lateral step up knee drive - 3x10 each side 
*Do both on same side before switching
- Sit up press - 3x15
- Jump squat toe taps - 3x15

3️⃣ Circuit 3 
- 3 DB Pendlay rows into 1 clean and press - 3x8 (1 rep = 3 pendlay rows into 1 clean and press)
- Dumbbell hip thrust - 3x20
- Dumbbell hip thrust hold - 3x30s

4️⃣ Circuit 4 
- Single arm snatch - 3x12-15 each side
- Single arm overhead squat - 3x8-10 each side

- Start with dumbbell in each hand 
- Keeping slight bend in knees and a flat back
- Clean dumbbells up to shoulders
- Press hips back and lower to parallel
- Extend your legs to come back up

Dumbbell squat clean

Tempo stiff leg deadlift

Pendulum lunges

Circuit 1

Step out side lunge to lateral step up (goblet hold or bodyweight)

Do both the step out side lunge to lateral step up and lateral step up knee drives on one side before switching sides.

Lateral step up knee drive

Sit up press

Jump squat toe taps

Circuit 2

1 rep = 3 pendlay rows into 1 clean and press

3 DB Pendlay rows into 1 clean and press

Dumbbell hip thrust

Hip thrust hold

Circuit 3

Single arm snatch

- With a single kettlebell overhead perform a squat 
- Repeat for desired reps

KB single arm overhead squat

Circuit 4

FULL BODY (HOME OR 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 (HOME OR GYM)

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