Name: Playbook - Joe Walker - Lower Body Push/Pull - Level 3
Uploaded: 2023-05-25T14:14:08.948Z
Duration: 45 min
Description: Lower Body Push/Pull - Level 3

This program is designed for those individuals that are ready to transition to increased lower body loading/volume/complexity (hypertrophy/strength based themes).

- With two kettlebells in the rack position lower into the bottom of a squat
- Stand up out of squat to full extension
- Repeat for reps

Kettlebell front rack squats

- With a kettlebell in each hand inside your legs 
- Perform a deadlift with the kettlebells
- Repeat for desired reps

Kettlebell deadlifts

- With a kettlebell in each hand at your sides step forward into a lunge
- Step back up to the starting position
- Repeat back and forth

Kettlebell lunges

- Begin with kettlebell in hand and feet hip width apart
- Lower kettlebell down while straightening your leg behind you

Kettlebell single leg RDL

- Bring your heels towards your glutes
- Straighten knees with a slow controlled motion
- Focus on your hamstrings

Lower Body Push/Pull - Level 3

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