Name: Playbook - Dylan Ferrier - ❌ Deload Arms (3.14.24)
Uploaded: 2024-03-26T00:24:28.603Z
Duration: 60 min
Description: ❌ Deload Arms (3.14.24)

- Stand tall, abs engaged and upper arms locked at your sides
- Press the bar down until your elbows are straight
- Bend the elbows to return to the starting position

Cable straight bar tricep pushdown

- On your back and make sure your head is at the top of the bench so you have enough room for your dumbbell to drop
- Grab the dumbbell vertically
- I like to have my fingers turned out with it sitting in my palm
- Bending your elbows lower the dumbbell over head

Single Dumbbell Lying Skull Crusher

- stand tall with limited elbow movement by your sides
- reach the dumbbell out bringing it to your shoulder 
- reverse the movement in a controlled eccentric back down

Standing alternating dumbbell curls

- 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

- 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

❌ Deload Arms (3.14.24)

❌ Deload Arms (3.14.24)

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