Name: Playbook - Sam Lodge - Gym Workout | Lower Pull Upper Push
Uploaded: 2024-02-16T21:17:38.611Z
Duration: 45 min
Description: Gym Workout | Lower Pull Upper Push

⚡️This workout focuses primarily on lower pull and upper push exercises; Glutes, Hamstrings, Chest, Shoulders, Triceps 
⚡️Big movers include leg press and barbell flat bench. 
⚡️Pace yourself throughout the workout, using the demo videos & cues to follow along

GOOD LUCK!

- Raise one leg off the ground
- Push through your heel to raise your hips
- Engage your glutes as you lift
- Lower back to starting position
-6-8 reps each leg

Single leg glute bridge

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

KB RDL

- With your knees on the ground and your forearms on top of a stability ball, roll yourself to a modified plank 
- Keep your core tight as you begin to make circles in your plank hold 
- Complete 5-10 each direction

Stability ball push-up

SL GB, KB RDL, Plank Circles

6-8 Reps Each
-mid stance 
-wide/sumo stance
-narrow stance

- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press the sled back to starting position

Leg press - mid stance

- Place feet higher and wide with toes slightly out on the platform
- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press all the way back to starting position

Leg press - sumo stance

- Place your feet in a low and narrow stance on the platform
- Keep your back on the pad 
- Push through your mid-lower foot to push the platform

Leg press - low/narrow stance

3 Way Leg Press

- Start by lying down with the barbell directly above you
- Bring your elbows in slightly 
- Lower down until the bar touches your chest
- Press up engaging your chest

Barbell flat bench press

- Start by standing tall, with feet staggered, and a cable handle in each hand
- Bring your hands together engaging your chest
- Pause and let your arms return back to the starting position

Cable chest flies

- Begin with rope in both hands and elbows bent 90 degrees
- Extend elbows and engage triceps

Gym Workout | Lower Pull Upper Push

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