Name: Playbook - Raquel Santos - FULL BODY (HOME OR GYM)
Uploaded: 2023-11-10T00:55:31.137Z
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

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