Name: Playbook - Raquel Santos - Full Booty Day
Uploaded: 2023-02-26T01:13:09.759Z
Duration: 55 min
Description: Full Booty Day

Full Booty Saturday Circuit
Goblet squat to good morning x12
Sumo squat pulses x30s
Frog pumps x30
Sumo deadlift high pull x15
Bulgarian split squat into forward lunge x8 each side
Air squat into jump squat x16
3-5 rounds for time

Finisher: 100 Wall Balls

KB Goblet Squat to Good Morning

- Stand in a wide toed out stance 
- Lower into a squat and pulse for time or reps

Sumo Squat Pulses

Frog Pumps

Sumo Deadlift High Pull

Bulgarian Split Squat into Forward Lunge

Air Squat into Jump Squat

- Starting an arms distance away from the wall
- Feet hip with apart and holding a ball at chest height
- Drop your butt back into a deep squat, keeping your chest up
- Drive through heels exploding out of the squat while tossing the ball to a target on the wall
- Catch the rebounded ball lowering back into a squat
- Repeating the movement

Wall Balls

Full Booty Day

W3: Optional Full Body (At-Home Friendly)

FULL BODY (At-Home Friendly)

POSTERIOR CHAIN DAY (Back/Glutes/Hammies)

XMAS FULL BODY WORKOUT (Legs, Glutes, Shoulders, Back)

FULL BODY FRIDAY

GLUTES/SHOULDERS/CORE

FULL BODY

LEGS & BACK

YOGA BODY SCULPT (DB/BW ONLY)

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)

POSTERIOR CHAIN (Back, Hammies, Glutes) (GYM)

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

Kate Spaschak 

Full Booty Day

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