Name: Playbook - Raquel Santos - FULL BODY STRENGTH & POWER (GYM)
Uploaded: 2023-09-28T04:08:24.880Z
Duration: 75 min
Description: FULL BODY STRENGTH & POWER (GYM)

9.27.23

1️⃣ Barbell cleans - 5x6

2️⃣ Superset
- Trap bar deadlift - 4-5x8
- Push jerk - 4-5x10

3️⃣ Triset
- Landmine B-stance RDL - 3-4x8 each side
- Plate overhead squat - 3-4x12
- Push-up - 3-4x10

4️⃣ Circuit
- Plank pull through - 2-3x60s
- KB swing to explosive sumo deadlift- 2-3x12
- KB squat step out to high jump - 2-3x12
- Single arm staggered stance KB swings - 2-3x15 each side

- 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

Push jerk

Superset (4-5 sets)

Landmine B-stance RDL

Plate overhead squat

Push up

Triset (3-4 sets)

Plank DB pull throughs

KB swing to explosive sumo deadlift

KB squat step out to high jump

Single arm staggered stance KB swings

Circuit (2-3 rounds)

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