Name: Playbook - Raquel Santos - Full Body Friday 5/6
Uploaded: 2024-03-21T05:32:58.215Z
Duration: 50 min
Description: Full Body Friday 5/6

FULL BODY FRIDAY
Four 12 min AMRAPs

1️⃣ 12 MIN AMRAP 1
- 5 Push press
- 10 Dumbbell American swings 
- 15 each side Bicycle crunches

2️⃣ 12 MIN AMRAP 2 
- 5 Squat thruster
- 10 Dumbbell burpee deadlift
- 15 each side Hollow hold side to side reaches

3️⃣ 12 MIN AMRAP 3
- 5 Hang clean
- 10 Push up renegade rows 
- 15 Cocoons

4️⃣ 12 MIN AMRAP 4
- 5 Squat clean
- 10 each way Walking lunge with hammer curl
- 15 V ups

- 5 Push press
- 10 Dumbbell American swings 
- 15 each side Bicycle crunches

Push press

Dumbbell American swings

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Bicycle crunches

12 MIN AMRAP 1

- 5 Squat thruster
- 10 Dumbbell burpee deadlift
- 15 each side Hollow hold side to side reaches

Squat thruster

Dumbbell burpee deadlift

Hollow hold side to side reaches

12 MIN AMRAP 2

- 5 Hang clean
- 10 Push up renegade rows 
- 15 Cocoons

- Start with the bar or dumbbells at knee height
- Keeping slight bend in knees and a flat back
- Clean the bar or dumbbells up to your shoulders
- Extend your legs to stand up

Barbell hang clean

Push up renegade row

Cocoons

12 MIN AMRAP 3

- 5 Squat clean
- 10 each way Walking lunge with hammer curl
- 15 V ups

- Begin with barbell on the ground
- Clean the weight to your shoulders, press your hips back and lower down until knees are 90 degrees
- Stand up and lower weight to starting position

Power squat clean

Walking lunges with hammer curls

V ups

12 MIN AMRAP 4

Full Body Friday 5/6

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 Friday 5/6

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