Name: Playbook - Dylan Ferrier - Day 2 - Upper Body Pull Focus
Uploaded: 2024-02-05T01:19:49.534Z
Duration: 60 min
Description: Day 2 - Upper Body Pull Focus

Super set

Pull ups straight into push ups

- Holding the band in each hand, maintain tension through the band
- Pull the band back forming a W engaging your rear delts and upper back
- Engage your back as you pull
- Slowly lower back down releasing tension from the band

Resistance band w raise

- Stand holding a band forward of your shoulders
- Pull your arms apart and back adding tension to the band
- Release and repeat

Resistance band pull aparts

Don’t be afraid to add the resistance band for assistance

Drop shoulders then drive elbows to your side. Just like a cable lat pull

Engage your core

A strong pull up should feel like you’re pulling that bar close to your chest at the top

A very important part is taking your time on the way down

Body Weight Pull Up

Start with your hands just outside the shoulders 

Hands close to nipple line 

Bend at the elbows to come down 

Keep your core tight as you come down
 
Extend your arms engaging your chest as you come up

For warms ups I’ll include some partials to help workout the sticky movements

Push up

(Warm Up) Pull Up ❌ Push Up

Make sure your thighs and press against the pad without going too much on your top toes

Shoulders pulled down and back

Drive your elbows to your seizes and control

Lat Pull Wide Grip

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

Single arm dumbbell curl

- Drive your shoulders and elbows back
- Making a big lifted chest
- Control on the way down as you protract your shoulder blades

Underhand seated row (single handles)

- Hold the rope with your palms facing each other 
- Keep your core engaged
- Engage your biceps as you curl up
- Pause at the top and lower slowly almost feeling like you’re pushing your elbows forward

Cable rope hammer curls

- From a high pulley grip rope just forward of your face
- Notice how my back moves through this motion with an arch at extension
- Then when crunching curves 
- Roll your ribs towards your hips engaging your abs
- Bring your elbows towards your knees
- Slowly return back to starting position

Cable crunches

Day 2 - Upper Body Pull Focus

Day 5 - Full Leg Focus

Day 4 - Upper Body Push Focus

Day 3 - Leg Day Pull Focus

Day 1 - Leg Day Push Focus

❄️ Full Leg Day

❄️ Upper Body

❄️ Legs Push Focus

❄️ Upper Body Day

❄️ Pull Focus Leg Day

These new workouts are kicking my ass but in the best way! I like the increase in intensity of the workouts if that makes sense. I feel more challenged and can't wait to continue to add weight !  Feeling it in the whole lower but especially quads and glutes 🥵💪

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Day 5 - Full Leg Day

I love when new workouts humble me, especially upper body ones. They really challenge me and motivate me to perfect the form so I can add more weight effectively!

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Day 4 -  Full Upper Body

I'm so proud to share that I am able to do sets of hip thrust on the Smith machine with 2 PLATES on each side. 🤌😤🍑 (90lbs per side 🙌) my current max and can't wait to progress more !

I have BEEF with the stair stepper. What a finisher, honestly. I love my Wednesday burn. Mid week challenge for sure

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Day 3 - Glute & Ham Focus

Went so hard today it was VERY difficult to open my water bottle. 😅

At this point, not sure what is worse. Stair stepper finishers or knee tuck finishers. I love the challenge all the way through the workout!

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Day 2 - Full Upper Body

Quads ON FIRE.  Almost time to start a new round for drums and peachessss. Loving the progress I've made with this program.

Day 2 - Upper Body Pull Focus

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