Name: Playbook - Joe Walker - Lower Body Push/Pull - Level 1
Uploaded: 2023-05-25T14:14:08.922Z
Duration: 45 min
Description: Lower Body Push/Pull - Level 1

This workout is designed for beginners or those transitioning from an injury and/or rehab back to the weight room.

-Stand tall with feet slightly wider than hip width apart.
- Bend at the knees and hips, as if you were sitting into a chair while maintaining a flat spine and pressure evenly distributed through your feet.
- To stand, think about pressing the floor away

Bodyweight Squat

- Start with one leg placed in front with hip and knee flexed -Perform slight hip hinge forward (chest over knee over ankle) maintaining straight torso
-Back leg positioned straight and slightly staggered from front leg, resting on ball of back foot with heel elevated off of ground
-Hold position isometrically for time

Body Weight Split Stance Isometric

-Lying on your back, bend at the knees, and plant your feet into the floor.
- Press into the floor with arms and your feet to raise your hips, and squeeze your glutes at the top of the movement.
- As you press, exhale gently to engage your abs, putting less pressure on your lower back

Lower Body Push/Pull - Level 1

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