Name: Playbook - Raquel Santos - FULL BODY (Sun 1/8) - Skills movement practice/training
Uploaded: 2024-03-21T05:32:58.677Z
Duration: 75 min
Description: FULL BODY (Sun 1/8) - Skills movement practice/training

Skills movement practice/training 

The purpose of this day is to work on your form for the main lifts we will be doing in the program. The supersets in between are totally optional. You can do some of them, all of them, 2 sets of each, choose to just do an ab movement in between each main lift, or just leave them out entirely.

For the middle sets of 3 and 6 reps, you will be using a 4-5s tempo on the eccentric part of the movement and pausing for 2-3s. Sets 1 and 4 are steady reps.

1️⃣ Barbell back squat - 4x10,3,6,12 

(Optional) In-Between Superset
- Squat thruster - 3x6
- SL RDLs - 3x10 each side 

2️⃣ Pull-ups (assisted, unassisted, or weighted) 3x3,6,12 
*For these, I used a 10 on DB for the first set of 3, no weight for set 2, and then did 12 band assisted pull-ups for set 3)

(Optional) In-Between Superset
- Explosive KB deadlifts - 3x15-20
- Lateral KB swings - 3x10-12 each side 

3️⃣ Barbell bench press - 4x10,3,6,12

(Optional) In-Between Superset
- Plank push ups - 3x20
- Bicep curls to bent arm lateral raise - 3x8-10

4️⃣ Barbell Bulgarian split squat - 4x10,3,6,12 each side 

(Optional) In-Between Superset
- DB Walking lunges - 3x20
- Med ball over shoulder - 3x20

5️⃣ Barbell bent over row - 4x10,3,6,12

6️⃣ CORE FINISHER:
- V ups - 10x10,9,8,7,6,5,4,3,2,1
- Mountain climbers - 10x10,9,8,7,6,5,4,3,2,1

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell back squat

Dumbbell Squat thruster

Contralateral Single leg deadlift

(Optional) In-Between Superset 1

*For these, I used a 10 on DB for the first set of 3, no weight for set 2, and then did 12 band assisted pull-ups for set 3)

Pull-ups (assisted, unassisted, or weighted)

Explosive kettlebell deadlift

Lateral kettlebell swings

(Optional) In-Between Superset 2

- Start by lying down with the barbell directly above you
- Bring your elbows in slightly 
- Lower down until the bar touches your chest 
- Press up engaging your chest

Barbell bench press

Plank push-ups

Bicep curls to bent arm lateral raise

(Optional) In-Between Superset 3

- Start with the barbell on your upper back
- Place one foot on the bench and move forward a few inches so the knee is bent to 90 degrees
- Push hips back and lower down until knee just touches the floor
- Push through your heel and stand up

Barbell Bulgarian split squats

- Keep your chest up holding two dumbbells at your shoulders or at your sides
- Step forward and bring your back knee down until both legs are at about 90 degrees
- Step forward and repeat with the opposite leg

Dumbbell walking lunges

Med ball over the shoulder

(Optional) In-Between Superset 4

Barbell bent over row

- Lay with your legs and arms extended 
- As you raise your legs, reach your fingers toward your shins and raise your upper body off the floor
- Slowly lower yourself back and try not to use momentum

V-ups

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

FULL BODY (Sun 1/8) - Skills movement practice/training

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