Name: Playbook - Dylan Ferrier - ❌ Active Rest (3.3.24)
Uploaded: 2024-04-17T21:13:15.889Z
Duration: 60 min
Description: ❌ Active Rest (3.3.24)

Figured I should let y’all know that I always start with 5 minutes on the treadmill! Get the blood moving

Walking

- Elevate the front half of your feet
- Push through the balls of your feet engaging your calves
- Pause at the top then lower into a slight stretch

Bodyweight calf raises

- With arm rests keep your shoulders pulled down and your upper back against the pad
- Raise up while keeping your core tight to form an “L” with your body
- Lower legs back down
- Avoid swinging
- It’s very important to have arch in your back at the bottom, feeling your ribs pulled away from your pelvis
- Then when you’re coming up to imagine curving the lower back, bringing your ribs to your pelvis

Hanging leg raises

•press back firmly against pad

•with leg raises, I struggled with it lighting up my hip flexor more than my abs. Imagine more of a knee tuck rather than a raise

•imagine crunching your pelvis to your rib cage

•go slow on the way down! I notice a better effect when taking the eccentric slooowwww

Single Leg Raise

- Keep a slight bend at the elbow
- Arms should be slightly in front of you, if you are coming directly out to the side, it can be hard on the shoulder 
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell lateral raises

❌ Active Rest (3.3.24)

❌ Active Rest (3.24.24)

❌ Legs Pull (3.23.24)

❌ Chest | Back (3.22.24)

❌ ARMS BABY (3.22.24)

❌ Legs Push Focus (3.20.24)

❌ Back | Chest (3.19.24)

❌ Arms & Heavy Bag Cardio (3.18.24)

❌ Legs Pull Focus (3.17.24)

❌ Active Rest Day (3.16.24)

❌ Deload Chest | Back (3.15.24)

❌ Deload Arms (3.14.24)

❌ Deload Legs Push (3.13.24)

❌ Deload Chest | Back (3.12.24)

❌ Deload Arms (3.11.24)

❌ Active Rest (3.10.24)

❌ Legs Pull Focus (3.9.24)

❌ Chest | Back (3.8.24)

❌ Arms (3.7.24)

❌ Legs Push Focus (3.6.24)

❌ Chest | Back (3.5.24)

❌ Active Rest (3.3.24)

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