Name: Playbook - Joseph Bonini - Lower Body Pull | Upper Body Push
Uploaded: 2023-06-15T21:26:58.822Z
Duration: 40 min
Description: Lower Body Pull | Upper Body Push

This workout combines bench pressing movements, and deadlift movements. It’s only 40 minutes, but it requires complete focus and energy.

Let’s get after it.

Complete exercises consecutively, then rest.

- Begin by lying supine on a flat bench with dumbbells above your chest
- Lower dumbbells to chest level 
- Press dumbbells back up over your chest

Dumbbell flat bench press

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

Dumbbell RDL

Lower Body Pull | Upper Body Push

- Start in a push up position
- Lower chest down to the ground
- Press explosively off the ground so that your hands lift off the floor briefly

Explosive push ups

- Sit in a hamstring curl machine adjusted to you
- Curl the weight with your hamstrings slow and controlled
- Pause at the bottom
- Slowly return to staring position

Seated hamstring curl

Leg Curls | Push-ups

- Clean the dumbbell up to your shoulders
- Press dumbbell up overhead
- Switch hands and repeat with opposite hand
* can also use kettle bell
* work both sides

Lower Body Pull | Upper Body Push

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