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Push Pull is a 45 minute total body workout which features many new and refreshing exercises to keep your muscles stimulated in new ways. The focus of this workout is to promote muscle balance as well as strength and endurance gains through exercise variety and balance challenges. We use the stability ball quite a bit in this workout to create this added balance challenge which in turn promotes even greater muscle recruitment. It's important to point out that when using a stability ball you should use a lighter weight than you typically would for a given exercise since the unstable environment makes the muscles work harder to stabilize. As your body gets acclimated this "wobbly" environment you'll find that you are able to gradually increase your weights again.

The soundtrack to this workout is filled with soft rock classics. Here is a list of the songs:

Walking In Memphis
Freedom
Our Friends Are Electric
Breakfast at Tiffany's
In The Living Years
Dreams
Sleeping Sattelite
This ain't a love song
Missing

Keep in mind that for muscle balance we are doing one muscle group then the opposing muscle group. In most cases this is anterior (front) and posterior (back) but when it comes to shoulders we have both anterior (front delt) and posterior (rear delt) as well as superior (mid/top delt) and inferior (lats) which are directly beneath them.

The exercises for Push Pull are as follows:

Barbell Squats (legs with focus on quads)
Deadlifts (legs with focus on glutes/hamstrings)
Static lunge with heel lifted (legs with focus on quads)
Leg Press (legs with focus on glutes/hamstrings)
Bench press on ball (chest)
Deadrows (back)
flys on ball (chest)
Y's on ball (thats the Push Pull picture where we had our arms going back with thumbs up...for upper back)
Inverted shoulder press on high step (top/mid delt)
One arm row (back/lats which are beneath shoulders)
Front raise on ball (front shoulder)
Rear delt raise on ball (back shoulder)
Bicep curls with ball (biceps)
Slow Dips/immediately to kickbacks (tricep)
Outer thigh on ball
Inner thigh with ball
Superman on ball (low back)
Crunches with ball (abdominals)
Calve raises
Tibialis Anterior w/ball (shins)
Full Body Stretch

You may initially find this workout to be easier since you are learning to make adjustments for the new variety, but once you have worked through this, form and concentration is of the utmost importance for optimal muscle recruitment. Feel free to add sets to any of the exercises for an even greater challenge.

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