Name: Playbook - Raquel Santos - WEEK 2: INTUITIVE FULL BODY
Uploaded: 2023-12-22T05:10:15.968Z
Duration: 80 min
Description: WEEK 2: INTUITIVE FULL BODY

This workout was unplanned. I just flowed with what my body wanted to do and how I wanted to move. I love doing sessions like this during Cancer Szn! 

1️⃣ SUPERSET 
- Sumo deadlift - 4x6
- Weighted plank - 4x60s

2️⃣ TRISET 
- Back squat - 4x15,12,10,8 
- Contralateral DB Bulgarian split squat - 4x12 each side
- Burpees - 4x10

3️⃣ TRISET
- Barbell bent over row - 4x15,12,10,8
- Chin ups - 4x5
- Rowing machine - 4x150m

4️⃣ TRISET
- Bridged DB floor press - 3x15,12,10
- Devil’s press - 3x10
- Sled push - 3x60s

- Sumo deadlift - 4x6
- Weighted plank - 4x60s

- 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

Modification: bodyweight plank or less time

Weighted plank

SUPERSET

- Back squat - 4x15,12,10,8 
- Contralateral DB Bulgarian split squat - 4x12 each side
- Burpees - 4x10

Back squat

Contralateral Bulgarian split squat

Burpees

LEGS TRISET

- Barbell bent over row - 4x15,12,10,8
- Chin ups - 4x5
- Rowing machine - 4x150m

Barbell bent over row

- Hold the bar with your palms facing you
- Pull up engaging your back 
- Go up until your chin goes past the bar

Chin ups

-Get into rower and adjust foot straps and damper to your liking 
-Grasp the handle and row
-Legs first
-Lean slightly back at the end 
-Finish with the arms 
-Reverse order to starting position 
-Repeat for time, distance, or calories

Rowing Erg

BACK TRISET

- Bridged DB floor press - 3x15,12,10
- Devil’s press - 3x10
- Sled push - 3x60s

Bridged floor press

- Begin feet shoulder width, bring dumbbells to the ground and jump your feet back
- Lower your body to the floor
- Jump your feet forward and swing the dumbbells from between your legs to straight up overhead
- Repeat for time or reps

Dumbbell devil’s press

- Stand behind the sled and grab the poles with a high-grip hand position
- Engage your core muscles and push the sled forward, powering through your entire leg 
- Extend your hips and knees as you move the sled forward
- Your foot stance should resemble your natural running position

WEEK 2: INTUITIVE FULL BODY

More workouts from Raquel Santos