Name: Playbook - Joe Walker - Wk 1/Day 4 - Upper Pull (Vertical)/Lower Push
Uploaded: 2023-05-18T04:19:25.840Z
Duration: 45 min
Description: Wk 1/Day 4 - Upper Pull (Vertical)/Lower Push

another amazing workout. simple and perfectly difficult.

Bowen

- Standing with your feet shoulder width apart and a dumbbell in each hand
- Pull the dumbbells up to your shoulders, leading with your elbows 
- Lower the dumbbells back down with control

Dumbbell Upright Row

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

Dumbbell Goblet Squat

Superset 1

- Place your upper back on the bench 
- Keep a slight bend at the elbow as you lower dumbbell back 
- Focus on engaging your lats as your pull the dumbbell forward

Dumbbell Pullover

- Keep your chest up and hold dumbbell at your sides
- Step back with opposite leg and bring your knee down until both legs are at 90 degrees
- Step forward back to the initial position 
- Work both sides

Dumbbell Reverse Lunge

Superset 2

- Lying face down on the ground with dumbbells in hand, arms and legs extended
- Raise both your arms and your legs 
- Engaging your glutes as you lift
- Pause at the top
-Draw elbows down to your hips
-Extend arms to starting position

Superman Lat Row

-Standing on one leg
-Hold the dumbbell at chest height
-Push your hips back and keep your chest up as you come down 
-Reach parallel and push through your heels to come up

Wk 1/Day 4 - Upper Pull (Vertical)/Lower Push

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