Name: Playbook - Joe Walker - Upper Body Push/Pull - Level 2
Uploaded: 2023-05-25T14:14:08.926Z
Duration: 45 min
Description: Upper Body Push/Pull - Level 2

This program is designed for those individuals that are new to the weight room and/or those who are recovering from an injury. This is the level 2 push/pull program for the upper body, consisting of transitions from isometrics/corrective exercises (level 1) to body weight/foundational strength themes.

-Lie on your back with your knees flexed and feet flat. 
-Hold kettlebell in hand in a “bottoms up” position.  
- Extend your arm, so that the kettlebell is being held above your chest. 
-Lower the kettlebell, bringing your arm to the floor
- Raise the kettlebell and repeat

Hooklying 1 Arm Kettlebell Bottoms Up Floor Press

-Holding a TRX strap in each hand, lean back and maintain tension through the strap.
- Pull your body toward the handles, bending at the shoulder and elbow until your elbows are bent at 90 degrees and your upper arm is aligned with your ribs.
- Slowly lower your body back down while keeping your feet in place the entire time

TRX Row

-Start with one knee down, and the other leg in front, both knees and hips bent at 90 degrees.
- Hold the cable or resistance band in the hand of the same knee that is down with arm extended overhead
-Pull your elbow down toward your ribs
-Return to starting position and repeat

Half Kneeling 1 Arm Lat Pulldown

-Start with one knee down, and the other leg in front, both knees and hips bent at 90 degrees.
- Hold a kettlebell in a “bottoms up” position in the hand of the same knee that is down
-Start with elbow drawn down to rib cage with forearm vertical
-Extend elbow pushing kettlebell overhead
-Slowly return to the start position

Half Kneeling 1 Arm Kettlebell Bottoms Up Press

-Lie on the floor face down and place your hands about 36 inches apart while holding your torso up at arms length.
- Next, lower yourself downward until your chest almost touches the floor as you inhale.
- Now breathe out and press your upper body back up to the starting position while squeezing your chest.
- After a brief pause at the top contracted position, you can begin to lower yourself downward again for as many repetitions as needed.

Upper Body Push/Pull - Level 2

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