Iso-Lateral Push-Pull Workout

Dustin Myers

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This workout will put your core strength, over all stability and neuromuscular coordination to the test.  The workout is split between two different main exercises, a push and a pull.  The wild card - while doing an iso-lateral push (pressing) exercise on one side of your body, you will perform an isometric “pulling” contraction on the opposite side of your body.  Likewise, while doing the primary pulling (rowing) iso-lateral movement on one side, you will perform a isometric static “press” on the other side.

A. Iso-DB Press w/isometric Band Scapula retraction

3 sets of 8-10 press reps per side

Keep band held in a static row position during all press reps

Complete both sides with minimal rest

Rest 90 seconds between sets

B. Iso-Chest supported DB Row w/isometric Band Press

3 sets of 8-10 press reps per side

Keep band held in a static press position during all row reps

Complete both sides with minimal rest

Rest 90 seconds between sets