Name: Playbook - Dylan Ferrier - ❌ Legs Pull (3.23.24)
Uploaded: 2024-03-26T00:24:28.570Z
Duration: 60 min
Description: ❌ Legs Pull (3.23.24)

Feel free to do single step or double depending how ambitious you’re feeling

Stair stepper

1 set on both sides. 7 on each.

1 forward lunge
1 side lunge
1 reverse lunge 

This is one 3D lunge rep

3D Lunge

- Sitting in an upright position with your back against the pad 
- Pull your legs together as you squeeze the pads inward
- Once the pads touch, slowly return to starting position

Adductor machine

Keeping your feet aligned with your knees 

Push out your legs against the pads 

Ensure your movement against the resistance is smooth and controlled

Keep your feet light on the foot rest

Abductor machine

Leg Warm Up

- Start with feet wide and toes pointed out
- Engage your lats
- Pull the bar up keeping a neutral spine and upper body tight
- Reach full extension with your legs 
- Keeping a flat back lower bar to ground

- This is only if sumo feels better for you. Sumo has always felt way better for me. Feel free to go conventional


First two sets warm upset

Sumo deadlift

- Feet about shoulder width apart
- Place heels right in the middle of the sliders
- You can do double or alternating single, I did both
- Place arms at side for support while you drive your hips up and curl your heels to your glutes
- Then slide heels away from body

Hamstring Slider Curls

- Make sure you’re loading enough weight to really load the calves
- I place my toe knuckles at the top and then drop my heels off the edge
- I know I’m stretching my calves as much as possible at the bottom when I can feel my tibs flex

Front Rack Machine Calf Raises

TIBIALIS FOCUS
- Legs straight, almost completely locked
- Lift the toes and walk on your heels
- Don’t go too fast

ONE REP IS DOWN AND BACK

Tib Walk

Calf raises and tib walk

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

❌ Legs Pull (3.23.24)

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