Name: Playbook - Tyrone Woods - Bodweight 8- Upper/Lower
Uploaded: 2023-02-23T03:14:52.454Z
Duration: 30 min
Description: Bodweight 8- Upper/Lower

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Air squats

- Start with your hands a little outside the shoulders - Bend at the elbows to come down
- Keep your core tight as you lower
- Extend your arms engaging your chest as you push up

Push-ups

- Hold on to a stationary surface for assistance 
- Keep one leg up
- Squat down and come up off the other leg
- Repeat for both legs

Assisted pistol squat

- Use a smith machine if available
- With your heels on the ground with your arms fully extended your body should be straight hanging underneath the bar 
- Flexing the elbow, pull your chest towards the bar, retract your shoulder blades

Inverted row

- Raise one leg off the ground
- Push through your heel to raise your hips
- Engage your glutes as you lift and hold for 30 seconds 
- Repeat for other leg

Single leg glute bridge hold

- Grab the TRX bands underhand grip lean back and plant heels into the ground
- Use biceps to pull yourself up, squeeze, and slowly come back down

Bodweight 8- Upper/Lower

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