Name: Playbook - Dylan Ferrier - ❌ Arms (3.7.24)
Uploaded: 2024-03-26T00:24:28.629Z
Duration: 65 min
Description: ❌ Arms (3.7.24)

Hinge forward slightly and let your arm hang straight down

Shoulders back and down. Chest should feel slightly lifted

Squeeze your bicep into your side with your lat engaged 

A symmetrical stance has been most comfortable for me 

Bend at the elbow driving your palm towards your shoulder 

 8 reps = 8 on one arm and 8 on the other

2 sets for warm up and mind muscle connection

Single arm dumbbell curl

I will fill this tonight

Turn perpendicular to the cable

I remove whatever grip is on it, and grab it by the base of the cable

Standing, tall, shoulders rolled back 

Chest feeling slightly lifted

Raise the cable up over your head 

No bend in your wrist, the back of it should be flat 

Elbow pointed towards the ceiling, forcing your bicep to squeeze into your forearm, creating a deep stretch in your tricep 

Drive-through your wrist over your head, finishing into a tricep contraction 

Slow on the way down, make sure you feel a deep tricep stretch, this is essential for muscle growth 

First two sets are feeler/warm-up sets

Single Arm Cable Katana

Sit tall

Shoulders back

Curl dumbbells in front of you and squeeze them almost all the way to your shoulder with your palm up

Alternate which goes down first as the other holds its tension 

The way down is where the magic happens. Take your time

Alternating Tension Curl

Grab one heavier dumbbell 

Hold by the ends of each side

Squeeze everything in towards your midline 

Slow on the eccentric keeping your arms tight

Will film video when I do it tomorrow!

Crush Grip Bicep Curl

- Keep your elbows close to your body
- Lean yourself forward at about 15 degree angle to hit the low chest 
- Come down until your arms are at about 90 degrees
- Push through your hands extending your engaging your triceps to come up

Weighted dips

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 (3.7.24)

❌ Arms (3.7.24)

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