Name: Playbook - Dylan Ferrier - W1/D4 D4 Upper Push
Uploaded: 2023-11-27T08:26:24.480Z
Duration: 60 min
Description: W1/D4 D4 Upper Push

-  Lift bar to chest level and scoop your elbows under the bar
- Now press the barbell overhead and arms extended
- Lower weight down to your chest and press back up overhead
- Control is very important

Barbell military press

- Drop the cable all the way down
- Split stance, inside leg is forward
- Hanging onto the cable machine we want to lean out to put out shoulder in a good range of motion
- Hook grip, so the handle is hooked by the fingers
- Lead with your elbow out to your side

Egyptian Lateral Cable Raise

- Stand where the cable is diagonally pulling back 
- Slight bend in the elbow in the stretched position 
- Push handle to your midline as you straighten your elbow
- Slightly bend the elbow as you bring it back to it’s stretched position

Single Arm Cable Fly

- Cable is raised above you
- Gripping both ropes with the back of your wrists flat
- Drive the ropes down and split them at your sides turning out
- Elbows locked by our sides and letting the cable pull all the way back up with most elbow flexion

Cable Tricep Extension (Double Rope)

- Start kneeling with wheel in front of you, directly under shoulders
- Start in a curled back position, pulling your pelvis to the bottom of your ribs
- Engage your core and roll wheel forward 
- Feel your lower ribs and pelvis pull apart as you extend
- Roll wheel back in towards your knees

Ab wheel rollout

W1/D4 D4 Upper Push

W1/D1 Upper Body Push

W1/D2 D2 Upper Pull

Harley

W1/D3 D3 Leg Push

Jesse

W1/D5 D5 Upper Pull

My low back is damn sore from the sumo deadlifts 😘

Austin

W1/D6 D6 Leg Pull

Damn bro I’m like swol as heck man. I did a good liftin. Thnx.

W2/D1 D1 Upper Body Push

W2/D2 D2 Upper Pull

W2/D3 D3 Leg Day Push

W2/D4 D4 Upper Push

W2/D5 D5 Upper Pull

W2/D6 D6 Lower Pull

Raul

W3/D1 D1 Upper Push

W3/D2 D2 Upper Pull

W3/D3 D3 Leg Push

W3/D4 D4 Upper Push

W3/D5 D5 Upper Pull

W3/D6 D6 Legs Pull

W4/D1 D1 Upper Push

W4/D2 D2 Upper Pull

W4/D3 D3 Leg Push

W4/D4 D4 Upper Push

W4/D5 D5 Upper Pull

W4/D6 D6 Leg Pull

W5/D1 D1 Upper Push

W5/D2 D2 Upper Pull

W5/D3 D3 (Quad/Glute/Calves)

W5/D4 D4 (Shoulders/Chest/Triceps)

W5/D5 D5 (Biceps/Back/Forearms)

W5/D6 D6 (Ham/Glutes/Calves)

W1/D4 D4 Upper Push

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