Name: Playbook - Raquel Santos - FULL BODY (HOME OR GYM)
Uploaded: 2024-03-21T05:32:59.099Z
Duration: 70 min
Description: FULL BODY (HOME OR GYM)

11.8.23

*3-4 sets of all supersets

1️⃣ Superset 1
- DB squat clean x12-15
- Floor press hollow hold x15-20 
*can use DBs or barbell

2️⃣ Superset 2 
- Flat bench (or floor) Deadbug pullover x20
- Single arm DB thruster x10-12 each side 

3️⃣ Superset 3 
- Alternating DB step ups x20 (10 each side)
- Bench/Box jumps x15
*can sub out bench/box jumps for jump squats

4️⃣ Superset 4
- 3 level KB swings (squat swing + regular swing + overhead swing = 1 rep) x8-10
- Renegade rows x20-30 (10-15 each side)

5️⃣ Core Finisher: 
- DB sit up to alternating toe touches x10-15
- Side to side knee tucks x10-15 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

Floor press hollow hold

Superset 1

Flat bench Deadbug pullover

Single arm dumbbell thruster

Superset 2

Alternating DB step ups

Bench/box jumps

Superset 3

3 level KB swings

- Pull the dumbbell up keeping your elbow close to your body
- Engage your lat as you pull
- Keep your hips squared

Dumbbell renegade rows

Superset 4

DB sit up to alternating toe touches

Side to side knee tucks

Core Finisher (Optional)

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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