Name: Playbook - Legal Weight - Push / Pull
Uploaded: 2024-05-12T19:47:31.593Z
Duration: 75 min
Description: Push / Pull

We’ll be hitting upper & lower body today with this push/pull workout. 

Lower Pull (hamstrings/glutes) & Upper Push (Chest/Shoulders/Triceps). 

Let’s Work💪🏽

Lower Body Prep. As you take a few steps, kick leg as high as you can tapping it with the opposite hand

Walking High Kicks

Start in a seated position with both knees bent. Try to keep your chest up & neutral spine. You can put your arms in front of you fully extended as you push your hips up and lock out. Without moving your feet, try to rotate to the other side and repeat. Go back & forth for a few reps or for about 30 seconds.

Shin box rotations

With a light resistance band, place it around your wrists. Keep elbows close to your body. Pull against the band with your wrists and keep tension throughout the whole set. Hold for 3 seconds at the bottom, then rotate your hands up, hold for 3 seconds then arms above head for 3 seconds. Repeat these 3 movements.

Shoulder Band Prep

Warm Up

Adjust GHD so that you’re able to bend at your hips. Tuck your chin & hug yourself tight as you come up to full extension

GHD Back extensions (glute focused)

Place ankle strap or cable handle around the foot, hold onto the cable station. Hinge at the hips with chest close to parallel to the ground. Bring knee in (bend) then kick straight out

Cable Kickbacks

Circuit 1

Place the middle of your back against a 12-16" box. Bring feet as close to your glutes as possible. Drive hips all the way up, full extension. Keep chin tucked towards chest.

Hip Thrusts

Grab a dumbbell in one hand. The side with the dumbbell, that leg should be fairly straight, just a slight bend in the knee. You may do a kickstand stance OR use something stable for support like I’m doing in this demo. As you descend with the DB, bend the knee slightly, while kicking the supported leg up.

Single Leg Dumbbell RDL

Circuit 2

Squat down (deep squat) & grab the dumbbell by interlocking your fingers. Keep chest up & push hips back as you descend.

Dumbbell Sumo Deadlift

Place bar onto your back & pull the bar down into your traps. Take a big step backwards, knee should touch the ground or at least 1-2” from it. Bring that leg back to the starting point & repeat.

Barbell Reverse Lunge

Circuit 3

Grip BB shoulder width apart or slightly wider. 
With the barbell overhead and arms extended
Lower weight down to your chest and press back up overhead.
Keep core tight, pelvis tucked. Do not hyper extend your spine

Barbell military press

Lay on the ground, knees bent, back flat against ground. (You may also do these on a bench) Press DB to the ceiling then back down. Elbow to the ground

Single Arm Dumbbell Floor Press

Circuit 4

Lean away from the cable as you raise your arm up to shoulder height. Keep a slight bend at the elbow and turn your thumbs down towards the floor. (Internal rotation)

Cable Lateral Raise

Take a step away from the cable station. In a staggered stance, push hips back and keep chest  down. Hold onto the bar with a narrow grip. Bend at the elbows only as you extend out, lock out

Overhead Tricep Extensions *straight bar

Circuit 5

Push / Pull

Core + Conditioning

Mena

Shoulders & Abs

Strength💪🏽Full Body

Landmine ONLY!

Big LEG DAY 🦵🏽

Pull Day

HIIT 🥵

Hanna

Push Day

Kaitlin

Glutes!

Kettlebell Conditioning

Sheila Calvo

Shoulders & Quads

Mitch

Carla

Posterior ⛓️‍💥 Chain

6pack Abs

Leg Day 🦵🏽

Full Body

Salute the Glutes

Dumbbells ONLY!

Arms & Abs

Yesenia

Quads!

Back & Shoulders

Rosalyn

Ange

🔥💪🏼🔥 got the best pump from this workout!!

Push/Pull (upper)

Candy

Kettlebell Leg Day

HIIT 🔥

Chest & Back

Quads Day 🦵🏽

Full Body Quickie!

Christine

Back Day

Glutes & Hammies

Anterior Chain

Posterior Chain

Kettlebell Day

Chest & Shoulders

Solid Core

Back & Bi’s 💪🏽

Upper Body Push Day

Dumbbells ONLY

Kettlebell Full Body

All QUADS!

Push / Pull

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