Name: Playbook - Dylan Ferrier - W2/D2 D2 Upper Pull
Uploaded: 2023-11-27T08:26:24.494Z
Duration: 60 min
Description: W2/D2 D2 Upper Pull

- Adjust seat to where you can pull your shoulders down
- Elbows should be tracking at about a 45 degree angle by your side
- Palms are facing down to help target the mid to upper back
- Tempo should feel smooth with a good stretch at the bottom

Plate loaded Pronated Rows

- Set up a single handle on the seated cable row
- The side you are pulling on will be the side that you drop the knee on
- Press your thigh and hip into the back for extra support
- Keep the shoulder pulled down and back 
- As you pull the weight, think about driving your elbow into your hip
- Keep that elbow in tight and you lower the weight back

Kneeling Single Arm Cable Rows

- Hold bar with a narrow grip
- Triceps and elbows are pressed firmly against the pads
- Curl arms towards your forehead 
- Lower back down feeling the stretch at the bottom
- Tempo is everything

Narrow Grip Preacher Curls

- Drop the cable all the way to the bottom
- Angle your body almost the opposite direction of where you’re curling
- Stand tall, shoulders pulled back and down
- Handle should be stretching almost behind you
- Curl to your shoulder
- Lower it back down with control

Face Away Cable Curls

- Keep your shoulders rolled back and your core tight
- The first 10 reps are full reverse curls, the last 5 are half reps at the top to help target your forearms
- Strong wrists with flat backs
- Hands should be slightly turned inwards to release pressure off wrists
- Curl to your forehead
- Control weight back down

Reverse Curls

- Make a big C with your hand including your thumb, that’s how you will want to palm the kettlebell
- Straighten arms by your sides while standing tall
- Reach fingers to the ceiling behind you

Kettlebell C Grips

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Jesse

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My low back is damn sore from the sumo deadlifts 😘

Austin

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

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