Name: Playbook - Raquel Santos - FULL BODY
Uploaded: 2024-03-21T05:32:59.201Z
Duration: 75 min
Description: FULL BODY

FULL BODY
Wed 12.13.23

1. Superset: 
- Barbell RDL - 5x5 *Modification: use dumbbells 
- Goblet squat - 5x10-12

2. Superset: 
- Barbell Power clean and press - 4x8 *Modification: use dumbbells 
- Single leg deadlift - 4x10 each side

3. Superset: 
- Assisted pull ups - 4x8-10 *Modification: inverted rows or band assisted pull ups/negatives
- Bulgarian split squat - 4x8-10 each side

4. Superset: 
- Straight arm hold knee raises - 3-4x15 *Modification: leg raises or knee tucks
- Hand release push up to pike push up - 3-4x5 (1 rep = 1 hand release push up + 1 pike push up) *Modification: 10 hand release push ups from knees

*Modification: use dumbbells 

- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Barbell RDL

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

Dumbbell goblet squat

Superset

*Modification: use dumbbells 

- Grasp a barbell with an overhand grip at waist level while standing straight up and looking straight ahead.
- Bend knees and rotate slightly forward to begin explosive upward movement generated by leg and shoulder power.
- Flip barbell over to end with the barbell resting on the front of the shoulders just below the front of the neck with palms facing upwards and elbows out in front of the body.
- Crouch down and using power from legs and power from shoulders thrust the barbell straight up in the air to complete a push press and lock arms out with barbell straight up in the air.
- Return the barbell to the ground or a rack to complete the rep.

Barbell hang clean and press

Double dumbbell single leg deadlift

*Modification: inverted rows or band assisted pull ups/negatives

- Hold the bar just outside shoulder width and hang at full arm extension
- Keeping your body straight, contract your lats to pull yourself up as high as you can, driving your elbows down
- Lower with a slow controlled motion

Machine assisted pull-up

- Begin with a dumbbell in each hand
- Place one foot on the bench and move forward a few inches so the front knee is bent to 90 degrees
- Push hips back and lower down until your back knee almost touches the floor
- Push through your heel and stand up

Dumbbell Bulgarian Split Squat

3-4x15 *Modification: leg raises or knee tucks

Straight arm hold knee raises

3-4x5 (1 rep = 1 hand release push up + 1 pike push up) *Modification: 10 hand release push ups from knees

Hand release push up to pike push up

Superset (3-4 sets)

FULL BODY

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)

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

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