Name: Playbook - Dylan Ferrier - ❤️ Chest | Back (3.1.24)
Uploaded: 2024-04-17T21:13:09.892Z
Duration: 60 min
Description: ❤️ Chest | Back (3.1.24)

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

Neil behind cable row bench

Drive the hip with the knee down into the back of the bench

Kneel tall

Pull handle to your side without rolling your shoulders forward 

Extend back to your original position 

Sometimes I’ll add a deep extension at the bottom where I feel a stretch in my back

Kneeling Cable Row

- Hands and elbows should be parallel to the ground
- I like to tuck my chin
- Slight bend in the elbows as we drive the handles out wide
- Control the weight, it’s really easy to get momentum and lose the tension

Rear Delt off of Pec Deck

- Press back firmly against pad with feet on the floor
- Grip the pec deck handles with a slight bend at the elbow
- Bring the handles in front of your chest and pause
- Slowly release back to starting position

Pec deck flies

- 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

❤️ Chest | Back (3.1.24)

❌ Active Rest (3.24.24)

❤️ Chest | Back (3.1.24)

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