Name: Playbook - Raquel Santos - FULL BODY STRENGTH & POWER (GYM)
Uploaded: 2024-03-21T05:32:58.945Z
Duration: 75 min
Description: FULL BODY STRENGTH & POWER (GYM)

9.22.23

1️⃣ Power cleans - 5x6

2️⃣ Superset
- Landmine overhead squat - 4x10-12
- Single leg deadlift to single arm row - 4x10-12 each side

3️⃣ Superset
- Landmine rotational clean and press - 4x8 each side
- Trap bar deadlift - 4x8-10

4️⃣ (Optional) Barbell Back squat - 4x12,10,8,8 *increasing weight each set

5️⃣ Triset Finisher
- Lateral lunge to single arm upright row - 3x10-12 each side
- Jumping pull up - 3x6-10 *modification: assisted pull ups
- Side step KB swings - 3x30 (15 each side) *modification: regular KB swings

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

Power Cleans

Landmine overhead squat

Single leg deadlift to single arm row

Superset 1

Landmine rotational clean and press

- 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

Superset 2

- 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

Lateral lunge to single arm upright row

Jumping pull ups

Side step kettlebell swings

Triset Finisher

FULL BODY STRENGTH & POWER (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 STRENGTH & POWER (GYM)

More workouts from Raquel Santos