Name: Playbook - Dylan Ferrier - ❌ Arms (2.29.24)
Uploaded: 2024-04-17T21:13:06.647Z
Duration: 60 min
Description: ❌ Arms (2.29.24)

- Elbow bend is a huge part when doing this exercise
- I use two of the double ropes because it allows my for full extension at my sides with shoulders remaining pulled back
- Flex your triceps against the weight in the eccentric motion

Cable rope triceps extensions

- KEEP YOUR ELBOWS TIGHT BY YOUR SIDE! 
- It’s easy to want to flare your elbows especially on the way down
- Think about flexing against the weight on the way down
- Lastly turn your hands slightly inward with the back of your wrists flat

Incline Dumbbell Hammer Curls

- Lying back with your arms extended above your shoulders
- Bend at the elbow lowering the EZ-bar toward the top of your head
- Feel your elbows pointing towards the ceiling 
- Extend your arms back up to starting position

EZ-bar skull crushers

- Drop the cable all the way to the bottom
- Angle your body almost the opposite direction of where you’re curling
- Stand tall, shoulders pulled back and down
- Handle should be stretching almost behind you
- Curl to your shoulder
- Lower it back down with control

Face Away Cable Curls

- 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

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 (2.29.24)

❌ Active Rest (3.24.24)

❌ Arms (2.29.24)

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