Name: Playbook - Raquel Santos - FULL BODY
Uploaded: 2023-02-26T01:13:09.739Z
Duration: 45 min
Description: FULL BODY

Kate Spaschak 

6/11

6 sets of 21/15/9 then 9/15/21
1️⃣ Sumo deadlift
2️⃣ Push ups
3️⃣ Weighted sit ups
4️⃣ Russian KB swings
5️⃣ Curtsy lunge knee drive - 6x10-12 each side

- Start with feet wide and toes pointed out
- Engage your lats
- Pull the bar up keeping a neutral spine and upper body tight
- Reach full extension with your legs 
- Keeping a flat back lower bar to ground

Sumo deadlift

Push up

Weighted sit up

Russian kettlebell swing

Curtsy lunge knee drive

FULL BODY

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LEGS & BACK

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FULL BODY KB CIRCUIT

GLUTES/SHOULDERS/CORE (At-Home Friendly)

LEGS/GLUTES/SHOULDERS (At-Home Friendly)

FULL BODY (GYM)

EXPLOSIVE STRENGTH FULL BODY

FULL BODY (HOME OR GYM)

LEGS & BACK (GYM)

FULL BODY - Leg & Back Focused (HOME OR GYM)

GLUTES & SHOULDERS (GYM)

FULL BODY (HOME)

FULL BODY FRIDAY (GYM/HOME)

QUADS & CHEST (GYM)

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GLUTES & SHOULDERS (At-Home Friendly)

FULL BODY STRENGTH & POWER (GYM)

POSTERIOR CHAIN (Back, Hammies, Glutes)

QUADS & CHEST

FULL BODY POWER (GYM)

POSTERIOR CHAIN (Hammies, Glutes, & Back)

LEGS & CHEST (At-Home Version)

AT-HOME FULL BODY

POSTERIOR CHAIN 2 (Hammies, Glutes, & Back)

Unilateral Full Body Circuits

FULL BODY (Legs, Shoulders, & Bis)

Legs & Chest 2

Legs & Chest

Posterior Chain (Back/Rear Delts/Glutes/Triceps)

Funky Full Body

FULL BODY

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