Name: Playbook - Joe Walker - Wk 2/Day 3 - Upper Push (Vertical)/Lower Pull
Uploaded: 2023-05-18T04:19:25.918Z
Duration: 45 min
Description: Wk 2/Day 3 - Upper Push (Vertical)/Lower Pull

- With back supported or unsupported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell Seated Shoulder Press

- Stand in a wide toed out stance with a dumbbell in each hand in front of you
- Lower into a squat touching the dumbbells to the ground while keeping your back straight
- Stand up to full extension

Dumbbell Sumo Deadlift

Superset 1

- Start with your palms facing you
- Press the dumbbells overhead rotating your wrists/arms as you press up
- Palms will be facing forward at the top
- Reach full extension and reverse the motion as you come down

Dumbbell Arnold Press

- Begin with one foot pressed into a box or bench bent to 90 degrees
- Press your hips back and lower down hinging at the hip
- Press through your front heel to rise back up

Rear Foot Single RDL - Glute Focused

Superset 2

- On one knee, other leg bent at 90 degrees in front of your body
- Hold dumbbell at shoulder on same side as knee grounded
- Press weight straight overhead

Half kneeling dumbbell shoulder press

-Shoulders supported on bench with chin tucked
-Push through your heels to come up 
- Pause at the top and engage your glutes 
- Hold the weight with both hands

Dumbbell Glute Bridge

Superset 3

Wk 2/Day 3 - Upper Push (Vertical)/Lower Pull

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 3 - Upper Push (Vertical)/Lower Pull

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