Name: Playbook - Raquel Santos - FULL BODY STRENGTH & POWER (GYM)
Uploaded: 2023-09-23T15:18:29.178Z
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

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