Name: Playbook - Dylan Ferrier - W1/D1 Upper Pull
Uploaded: 2022-10-05T19:24:54.265Z
Duration: 70 min
Description: W1/D1 Upper Pull

- Straight bars were taken so I hopped on the pull up handles
- Keep your shoulders pulled down and drive your elbows down by your sides
- Try and keep your body straight

Pull ups

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

Cable rope straight arm pulldown

- 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 bar with reverse grip
- Engage your biceps as you curl bar towards your shoulder
- Lower under control to starting position
- You should almost feel like you’re pushing your elbows forward to straighten them on the way down

Cable Reverse Curl (EZ Bar attachment)

- Hanging from the bar, keeping your legs extended 
- Slight archer in your lower back because we want the abdomen stretched apart
- Raise up while keeping your core tight to form an “L” with your body
- Bringing your pelvis to your lower ribs creating a bend in the low back
- Lower legs back down
- Avoid swinging

Hanging leg raises

W1/D1 Upper Pull

❌ Active Rest (3.24.24)

❌ Legs Pull (3.23.24)

❌ Chest | Back (3.22.24)

❌ ARMS BABY (3.22.24)

❌ Legs Push Focus (3.20.24)

❌ Back | Chest (3.19.24)

❌ Arms & Heavy Bag Cardio (3.18.24)

❌ Legs Pull Focus (3.17.24)

❌ Active Rest Day (3.16.24)

❌ Deload Chest | Back (3.15.24)

❌ Deload Arms (3.14.24)

❌ Deload Legs Push (3.13.24)

❌ Deload Chest | Back (3.12.24)

❌ Deload Arms (3.11.24)

❌ Active Rest (3.10.24)

❌ Legs Pull Focus (3.9.24)

❌ Chest | Back (3.8.24)

❌ Arms (3.7.24)

❌ Legs Push Focus (3.6.24)

❌ Chest | Back (3.5.24)

W1/D1 Upper Pull

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