Name: Playbook - Dylan Ferrier - W1/D3 Abs & Shoulders
Uploaded: 2023-03-20T05:14:18.856Z
Duration: 59 min
Description: W1/D3 Abs & Shoulders

- Attach a TRX to a bar
- Hook feet through handles and make sure the handles are raised high enough to keep your feet off the ground
- Drive knee to opposite elbow and pike hips slightly in the air

Suspended Cross Mountain Climbers

- Lean back to about 45 degrees and raise your legs off the floor
- Rotate the med ball from side to side

Med ball russian twist

Abs 1

- 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

- Lying on your back with knees up
- Ball on thighs and arms straight on top of it
- Use your abs to lift your shoulders off the mat and control back down

Stability Ball Ab Roll Up Crunch

Ab 2

- 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

- Hold the dumbbells in front of you with palms facing the ground 
- Raise the dumbbells up to shoulder height 
- Keep a slight bend at the elbow
- Don’t pause for long at the bottom

Dumbbell front raises

Shoulder 1

- With the pulley set mid-way on the rack
- Pull the rope back engaging your mid and upper back
- Slowly reverse the movement back to starting position

Cable standing rope mid row

- Hold a bar in front of your body palms facing you
- Raise your elbows up and to the sides, pulling the bar towards your chin
- Keeping the bar close to the body
- Pause at the top, elbows no higher than the shoulders
- Return the bar back to starting position

W1/D3 Abs & Shoulders

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