Name: Playbook - Raquel Santos - FULL BODY FRIDAY (GYM/HOME)
Uploaded: 2024-03-21T05:32:58.982Z
Duration: 60 min
Description: FULL BODY FRIDAY (GYM/HOME)

10.6.23

*Notes: 
- You can swap any barbell or smith machine exercise out for dumbbells
- You can modify/shorten any workout by cutting down the sets (e.g., if it says 4 sets, you can opt to do 3 instead)

1️⃣ Barbell power cleans - 4x8

2️⃣ Superset
- Trap bar deadlift - 4x10-12
- Split jerk - 4x8-10

3️⃣ Superset
- Smith machine or barbell single leg deadlift - 3x8-10 each side (modification/alternative: use dumbbells)
- Dumbbell double rep walking lunges - 3x16-30 (8-10 each way)

4️⃣ Superset
- Goblet hold wall sit - 3x60s (modification: no weight)
- Push up renegade row - 3x10

- Start with feet hip width apart 
- Clean barbell to shoulders
- Lower back down and repeat

Power Cleans

- Keep your core tight and chest up 
- Engage your lats
- Drive through your heels
- Reach full extension
- Pause at the bottom to avoid momentum or bouncing

Trap bar deadlifts

Split jerk

Superset 1

Smith machine or barbell single leg deadlift

Double rep walking lunges

Superset 2

Goblet hold wall sit

Push up renegade rows

Superset 3

FULL BODY FRIDAY (GYM/HOME)

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 FRIDAY (GYM/HOME)

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