Name: Playbook - Kailey Hackett - Full Body Push-pull
Uploaded: 2023-05-03T21:50:49.441Z
Duration: 35 min
Description: Full Body Push-pull

You will have 3 circuits— 3 exercises,1 set of each, and will do 3 rounds. 

Timing is: 
✨40 seconds of work 
✨20 seconds of rest 

First set should be about 50-60% of your 1 rep max 

Second set should 65-75% of your 1 max rep

3rd set 75-80% of your 1 max rep 

Try to push yourself in this workout and find weight that is challenging you to get outside your comfort zone.

Go through each exercise once before moving to the next and complete 3 rounds before moving to the next circuit.

-pick dumbbell up 
-hold center of chest 
-feet should be wider than shoulder width a part 
-feet slightly pointed out at an angle 
-hinge at your knee weight in your heels and sit back as if you are sitting in a chair 
-make sure your chest stays nice and proud 
-drive up using your glutes and legs

Sumo goblet squat

-start in high plank 
-hands under shoulders 
-feet on sliders bring you knees to chest 
-once you push your feet back out in extension you will add your push up

Slides knee tuck with push up

-feed should be wider than shoulder width a part 
-toes slightly pointed outwards 
-hinge at your hips pushing you butt back towards the wall 
-spine stays neutral 
-driving through hamstrings and glutes back to starting position

Sumo deadlift

Circuit 1

- Seated on an incline bench, hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell incline shoulder press

-hand placement is wider with an over grip on barbell 
-hinge at hips chest parallel to floor 
-row barbell under bra strap and between belly button

Wide grip barbell row

- From a high plank position
- Walk one hand forward as you bring the opposite knee forward 
- Lowering your body to the floor
- Push up and walk the opposite hand and opposite knee forward
- Repeating the sequence moving forward

Spiderman push-ups

Circuit 2

- Keep the dumbbells by your sides and chest up 
- Push your hips back as you lower down 
- Reach parallel and come back up

Dumbbell squats

If you have sandbag, dumbbells or barbell use what you want

Bicep curl (sandbag/barbell/DB)

-shoulders and neck supported by bosu ball 
-hips elevated in flute bridge, engaging your butt and core 
-palms should be facing one another 
-keep elbows tucked in lowering dumbbells to chest 
-press dumbbells up towards ceiling to starting position

Full Body Push-pull

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