Name: Playbook - Joseph Bonini - Lower Body Push | Upper Body Pull
Uploaded: 2023-06-15T21:26:58.817Z
Duration: 45 min
Description: Lower Body Push | Upper Body Pull

This efficient full body workout focuses on lower body pushing, and upper body pulling movements. We’ll only need 45 minutes, but there’s lots to do in this time.

Let’s go.

Complete exercises consecutively, then rest.

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell back squat

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Pull-up

Back Squat | Pull-Ups

- Set the bench at 45 degrees 
- Row dumbbells to your hips contracting your lower lats 
- Keep your core tight and stay flat on the bench

Dumbbell incline bench rows

- Place your feet hip-width apart, and dumbbells at your sides
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Keep opposite leg only slightly angled
- Return to the starting position by extending your hip and knee 
- Once they are straight, bring your foot back in to a standing tall position

Lateral lunge (dumbbells)

Rows | Side Lunges

Lower Body Push | Upper Body Pull

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