Name: Playbook - Joe Walker - Wk 2/Day 2 - Upper Pull (Horizontal)/Lower Push
Uploaded: 2023-05-18T04:19:25.911Z
Duration: 45 min
Description: Wk 2/Day 2 - Upper Pull (Horizontal)/Lower Push

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbells up keeping your elbows close to your body
- Engage your lats as you pull up 
- Come down in a controlled motion

Dumbbell bent over row (double)

- Hold dumbbells at shoulder height
- Push your hips back and keep your chest up as you come down
- Reach parallel and extend your legs to come up

Dumbbell Front Squat

Superset 1

- Support yourself using your opposite arm and leg
-Row dumbbell to your hip while retracting your shoulder back

Dumbbell Single Arm Row

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension

Dumbbell sumo squat

Superset 2

- Begin in push up position with dumbbell in each hand
- Maintaining your hips are squared to the floor and core is engaged throughout the movement 
- Row one dumbbell toward your hip
- Lower the dumbbell and row on the opposite side

Dumbbell Renegade Rows

-Holding dumbbells at your sides, chest lifted and shoulders back
- Place foot up onto the box and push through your heel to stand up
-Bring the other leg up
-Step down and repeat 
- Work both sides

Dumbbell step ups

Superset 3

Wk 2/Day 2 - Upper Pull (Horizontal)/Lower Push

Wk 1/Day 1- Upper Push (Horizontal)/Lower Pull

Wk 1/Day 2 - Upper Pull (Horizontal)/Lower Push

Wk 1/Day 3 - Upper Push (Vertical)/Lower Pull

another amazing workout. simple and perfectly difficult.

Wk 2/Day 2 - Upper Pull (Horizontal)/Lower Push

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