Name: Playbook - Raquel Santos - LOWER BODY & CORE (At-Home Friendly)
Uploaded: 2024-03-21T05:32:58.929Z
Duration: 65 min
Description: LOWER BODY & CORE (At-Home Friendly)

9.18.23

✨ Circuit 1
- Bulgarian split squat - 3x12 each side
- Heels elevated goblet squat - 3x15
- Jump squat - 3x20

✨ Circuit 2
- Donkey kicks - 3x15-20 each side
- Alternating step ups (BW, DBs, or Barbell) - 3x30 (15 each side)
- Jumping lunges - 3x30 (15 each side)

✨ Circuit 3
- Alternating curtsy lunges - 3x30 (15 each side)
- High knees - 3x45s
- DB deadlift reverse lunge - 3x12 each side

✨ Core Circuit
- Bicycle crunches - 3x30 (15 each side)
- Plank - 3x45s
- Opposite elbow to knee crunch - 3x15 each side 
- Leg raises - 3x15

Bulgarian split squat

- Elevate heels onto a weight plate
- Hold a single dumbbell or kettlebell in the goblet position
- Lower into the bottom of a squat
- Stand up to full extension

Dumbbell or Kettlebell heels elevated goblet squat

Bodyweight Jump Squats

Circuit 1

Donkey kicks

Alternating step ups (BW, DBs, or Barbell)

- Start with a shoulder width stance
- Jump and land in a lunge stance
- With both knees bent at 90 degrees
- Jump switching your feet in mid air
- Keep your chest up

Jumping lunges

Circuit 2

Alternating DB curtsy lunges

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable

High knees

DB deadlift reverse lunge

Circuit 3

- 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

Plank

Opposite elbow to knee crunch

Leg raises

Core circuit

LOWER BODY & CORE (At-Home Friendly)

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)

LOWER BODY & CORE (At-Home Friendly)

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