Name: Playbook - Dylan Ferrier - ❌ ARMS BABY (3.22.24)
Uploaded: 2024-03-26T00:24:28.578Z
Duration: 60 min
Description: ❌ ARMS BABY (3.22.24)

- From an incline position 
- Curl dumbbells up towards your shoulders 
- Keep elbows pointed to the floor
- Lower slowly back to starting position

First set warm up

Dumbbell incline curls

- Tip forward at the hips and hold dumbbells in each hand arms bent to 90 degrees
- Extend your arms back engaging your triceps
- Lower slowly to starting position 
- Keep your core tight

First set warm up

Dumbbell tricep extensions (double)

Back pressed against pad

Shoulders pulled back and down

Push handles downward 

Flex against the weight coming back up with control

Really imagine your elbows being driven forward to engage the triceps

Machine tricep extension

- Hold the rope with your palms facing each other 
- Keep your core engaged
- Engage your biceps as you curl up
- Pause at the top and lower slowly almost feeling like you’re pushing your elbows forward

Cable rope hammer curls

- Drop the cable all the way down
- Split stance, inside leg is behind
- Hanging onto the cable machine we want to lean out to put out shoulder in a good range of motion
- Hook grip, so the handle is hooked by the fingers
- Lead with your elbow out to your side

Egyptian Lateral Cable Raise

I call this portion of my workout “Dimes” 

10 jabs
10 straights
10 elbows 
10 low kicks

(I’ll be making a longer video that has all of them and a link to tips)

Dimes

1 rep = 15 yards

5 yard walk down then turn around and walk back

Obviously I’ve been doing this for a very long time. When I first started I literally just went up and failed multiple times. Like 100’s. But my 100th attempt was better than the 1st. 

Please be careful when trying these and build up slowly. 

Use a wall or just do donkey kicks. Private message me for donkey kick help!

Handstand Walk

1 rep = one 15 yard stretch 

One foot forward

Change levels (squat to hip height)

Rock your lead leg knee over your toe to the ground as you bring the the other leg around to step up

Keep your arms inside and imagine grabbing onto legs and what side your on and where your going to drive them

Everytime I duck walk I imagine each as a shot

Duck Walk

End of Workout Functionality

❌ ARMS BABY (3.22.24)

❌ ARMS BABY (3.22.24)

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