Name: Playbook - Dylan Ferrier - ❌ Back | Chest (3.19.24)
Uploaded: 2024-03-26T00:24:28.585Z
Duration: 59 min
Description: ❌ Back | Chest (3.19.24)

- Keeping your arms straight pull the rope down toward your thighs, engaging your lats
- Slowly reverse the movement back to starting position"

First set warm-up set

Cable rope straight arm pulldown

Lay down on the bench with an arch in your lower back

Glutes and upper back glued to the bench 

Press the weight up 

Strong wrist, meaning the back of your wrist is flat. 

Arms at about a 45° angle 

Control the weight on the way down

First set warm-up set

Flat dumbbell press

Booty glued to the seat 

Shoulders pulled back and down

Elbows should feel like they are slightly turned inward

I prefer neutral grip for more upper chest activation 

Move with control

Slow on the way down

Incline Plate Loaded Chest Press

Let’s start on the right side, so you’re gonna sit your legs both of them to the right of the bench

Right arm, reaching across the body to the right handle 

I grab a single cable handle and throw it over the machines handle. This allows my hand and wrist to move more naturally. 

Sit up, tall with your shoulders, pulled back and down 

Try to keep your arm, relatively straight and drive your elbow to your pocket 

You can add a little rotation to the right at the end to deepen the contraction of the lat

Take your time on the way back up, keeping your shoulder pulled down and reaching all the way to the top and into a deep stretch

Single Arm Lat Pull Machine

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

❌ Back | Chest (3.19.24)

❌ Active Rest (3.24.24)

❌ Back | Chest (3.19.24)

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